In this episode, my guest is Dr. Lisa Feldman Barrett, Ph.D., a Distinguished Professor of Psychology at Northeastern University who is a world expert in the science of emotions. She explains what emotions are and how the brain represents and integrates signals from our body and the environment around us to create our unique emotional states. We discuss the relationship between emotions and language, how our specificity of language impacts our emotional processing, the role of facial expressions in emotions, and how emotions relate to sleep, movement, nutrition and the building and reinforcement of social bonds. We also discuss actionable tools for how to regulate feelings of uncertainty and tools to better understand the emotional states of others. This episode ought to be of interest to anyone curious about the neuroscience and psychology underlying emotions and for those who seek to better understand themselves and relate to others and the world in richer, more adaptive ways.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Levels: https://levels.link/huberman
InsideTracker: https://insidetracker.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Lisa Feldman Barrett
(00:03:01) Sponsors: Eight Sleep & Levels
(00:05:46) Core Components of Emotions
(00:10:42) Facial Movement & Interpretation, Emotion
(00:19:33) Facial Expressions & Emotion, Individualization
(00:31:03) Emotion Categories, Culture & Child Development
(00:36:53) Sponsor: AG1
(00:37:50) Legal System, ‘Universal’ Emotions & Caution
(00:41:07) Language Descriptions, Differences & Emotion
(00:48:18) Questions & Assumptions; Language, Emotions & Nervous System
(00:53:40) Brain, Uncertainty & Categories
(01:02:51) Sponsor: InsideTracker
(01:03:57) Brain & Summaries; Emotions as “Multimodal Summaries”
(01:14:45) Emotional Granularity, Library Analogy
(01:19:40) Brain & Compression, Planning
(01:29:04) Labels & Generalization
(01:34:29) Movement, Sensation, Prediction & Learning
(01:42:44) Feelings of Discomfort & Action
(01:50:32) Tool: Feelings of Uncertainty, Emotion, “Affect”
(02:01:18) Tool: Experience Dimensions & Attention; Individualization
(02:08:36) Affect, Allostasis & Body Budget Analogy
(02:15:41) Depression, “Emotional Flu”
(02:20:20) Tool: Positively Shift Affect; Alcohol & Drugs; SSRIs
(02:27:40) Relationships: Savings or Taxes, Kindness
(02:36:50) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer

Dr. Lisa Feldman Barrett: How to Understand Emotions

In this episode, I discuss neuroscience and psychology studies that address the basis of willpower and tenacity, how they differ from motivation and how we can all increase our levels of willpower and tenacity. I discuss whether willpower is a limited resource, the controversial “ego depletion” theory of willpower and the role that beliefs play in determining our tenacity and willpower. Then, I discuss the neural basis of willpower in the brain and body and how tenacity and willpower relate to sleep, stress, focus, and possibly lifespan. Then, I provide a series of science-supported tools and protocols to increase your level of tenacity and willpower.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Maui Nui Venison: https://mauinuivenison.com/huberman 
Helix Sleep: https://helixsleep.com/huberman 
LMNT: https://drinklmnt.com/huberman 
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Tenacity & Willpower
(00:01:19) Sponsors: Maui Nui & Helix Sleep
(00:03:49) Tenacity & Willpower vs. Habit Execution; Apathy, Depression & Motivation 
(00:10:40) Ego Depletion & Willpower as a Limited Resource; Controversy 
(00:19:14) Tool: Autonomic Function, Tenacity & Willpower; Sleep & Stress 
(00:28:02) Sponsor: AG1
(00:28:58) Willpower as a Limited Resource (Theory)
(00:35:36) Willpower & Glucose, Brain Energetics
(00:42:44) Beliefs about Willpower & Glucose; Multiple Challenges
(00:52:43) Sponsor: LMNT
(00:54:01) Willpower Brain ‘Hub’; Anorexia Nervosa, Super-Agers
(01:07:15) Anterior Midcingulate Cortex & Brain/Body Communication 
(01:14:54) Allostasis, Anterior Midcingulate Cortex Function
(01:25:19) Anterior Mid-Cingulate Cortex (aMCC), Difficult Tasks & Neuroplasticity
(01:29:30) Tool: Novel Physical Exercise & Brain; Cognitive Exercise
(01:43:43) Tool: “Micro-sucks”, Increase Tenacity/Willpower
(01:50:58) Impossible Tasks, Super-Agers & Learning, Will to Live
(01:57:23) Tool: Rewards & Improving Tenacity/Willpower
(02:01:07) Tenacity & Willpower Recap
(02:05:55) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer

How to Increase Your Willpower & Tenacity

In this episode, my guest is Chris Voss, a former Federal Bureau of Investigation (FBI) agent who was the lead negotiator in many high-risk, high-consequence cases. Chris has taught negotiation courses at Harvard and Georgetown Universities and is the author of the book “Never Split the Difference.” We discuss how to navigate difficult conversations of all kinds, including in business, romance and romantic breakups, job firings and tense conversations with family and friends. Chris explains how to navigate online, in person and in written negotiations, the red flags to watch out for and how to read body and voice cues in face-to-face and phone conversations. He explains how to use empathy, certain key questions, proactive listening, emotional processing and more to ensure you reach the best possible outcome in any hard conversation. This episode ought to be of interest to anyone looking to improve their interpersonal abilities and communication skills and for those who want to be able to keep a level head in heated discussions. 
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Plunge: https://plunge.com/huberman
ROKA: https://roka.com/huberman
InsideTracker: https://insidetracker.com/huberman
InsideTracker Giveaway: https://info.insidetracker.com/hydrow
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Chris Voss
(00:02:18) Sponsors: Plunge & ROKA
(00:04:59) Negotiation Mindset, Playfulness
(00:11:41) Calm Voice, Emotional Shift, Music
(00:18:59) “Win-Win”?, Benevolent Negotiations, Hypothesis Testing
(00:28:38) Generosity
(00:32:46) Sponsor: AG1
(00:33:44) Hostile Negotiations, Internal Collaboration
(00:39:40) Patterns & Specificity; Internet Scams, “Double-Dip”
(00:48:15) Urgency, Cons, Asking Questions
(00:54:46) Negotiations, Fair Questions, Exhausting Adversaries
(01:01:09) Sponsor: InsideTracker
(01:02:18) “Vision Drives Decision”, Human Nature & Investigation
(01:07:47) Lying & Body, “Gut Sense”
(01:15:42) Face-to-Face Negotiation, “738” & Affective Cues 
(01:20:39) Online/Text Communication; “Straight Shooters”
(01:26:47) Break-ups (Romantic & Professional), Firing, Resilience
(01:32:16) Ego Depletion, Negotiation Outcomes
(01:37:35) Readiness & “Small Space Practice”, Labeling
(01:45:17) Venting, Emotions & Listening; Meditation & Spirituality
(01:51:41) Physical Fitness, Self-Care
(01:57:01) Long Negotiations & Recharging
(02:02:40) Hostages, Humanization & Names
(02:08:50) Tactical Empathy, Compassion
(02:15:27) Tool: Mirroring Technique
(02:22:20) Tool: Proactive Listening
(02:29:48) Family Members & Negotiations
(02:35:21) Self Restoration, Humor 
(02:39:01) Fireside, Communication Courses; Rapport; Writing Projects
(02:47:45) “Sounds Like…” Perspective
(02:50:54) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer

Chris Voss: How to Succeed at Hard Conversations

This is episode 4 of a 4-part special series on mental health with Stanford and Harvard-trained psychiatrist Dr. Paul Conti, M.D. Dr. Conti explains what true self-care is and how our mental health benefits from specific self-care and introspection practices — much in the same way that our physical health benefits from certain exercise and nutrition habits. He describes how the foundation of mental health is an understanding of one’s own mind and the specific questions to ask in order to explore the conscious and unconscious parts of ourselves. He describes how this process can be done either on our own, through journaling, meditation and structured thought, or in therapy with the help of a licensed professional. He also explains how unprocessed trauma can short-circuit the process and how to prevent that, and the role of friendships and other relational support systems in the journey of self-exploration for mental health. People of all ages and those with and without self-introspection and therapy experience ought to benefit from the information in this episode.
For show notes and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
BetterHelp: https://betterhelp.com/huberman
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Self Care
(00:02:37) Sponsors: BetterHelp & Waking Up
(00:05:34) What is Self-Care?, Foundation, Self-Understanding
(00:13:18) Life Narratives
(00:15:24) Journaling, Self-Inquiry & Therapy
(00:24:41) Unconscious Mind, Salience & Journaling; Panic Attacks
(00:28:20) Self-Inquiry; Grief & Death
(00:33:23) Sponsor: AG1
(00:34:39) Self-Harm, Hopelessness & Therapy
(00:37:27) Apprehension of Unconscious Mind Exploration
(00:42:34) Mental Health Map: Cupboards, Agency & Gratitude, Generative Drive
(00:54:18) Structure of Self, Unconscious Mind, Abscess Analogy
(01:01:57) Exploring the Unconscious Mind, Curiosity, “Question the Givens”
(01:10:48) Conscious Mind Exploration; Self Curiosity, Busyness
(01:19:20) Exploring Defense Mechanisms, Character Structure
(01:24:54) Self & Character Structure, “Tending the Garden”
(01:32:45) Function of Self Cupboards
(01:35:50) Self-Awareness Exploration, Mirror Meditation
(01:38:34) Defense Mechanisms in Action & Self-Inquiry, Patterns
(01:47:15) Salience Exploration, Grounding Meditation
(01:52:37) Behavior & Self-Reflection; Phantom Driver Analogy
(02:00:14) Self & Strivings; Empowerment & Humility
(02:09:07) Challenges in Certain Life Domains
(02:17:49) Friendships & Support, Social Media
(02:23:50) Anger & Self-Care
(02:34:18) Self-Care & Challenges
(02:38:43) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer

Guest Series | Dr. Paul Conti: Tools and Protocols for Mental Health

In this episode, my guest is Dr. Vivek Murthy, M.D., the acting U.S. Surgeon General who earned his undergraduate degree from Harvard and his M.D. from Yale School of Medicine. We discuss nutrition, food additives, social media and mental health, public health initiatives to combat the crisis of social isolation, the obesity crisis, addiction and other pressing issues in public health. Dr. Murthy explains the role of the U.S. government in promoting specific public health issues and the steps needed to rebuild public trust in scientific and medical information. We also discuss health care accessibility, insurance barriers and individual versus team-based medical care. We also discuss topics gleaned from listener questions, such as the facts and myths about “Big Pharma” and “Big Food” industries, scientific research and public health policies.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Maui Nui Venison: https://mauinuivenison.com/huberman
ROKA: https://roka.com/huberman
LMNT: https://drinklmnt.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Vivek Murthy
(00:01:53) Sponsors: Maui Nui & ROKA
(00:04:35) Surgeon General Roles
(00:07:44) Illness Framework, Enhancing Wellbeing
(00:12:42) Priorities as Surgeon General
(00:19:50) Public Health Message Distribution
(00:28:24) Diagnosis vs. Optimizing Health
(00:33:04) Sponsor: AG1
(00:34:01) Food Additives, Highly Processed Foods, Food Availability
(00:39:11) Difficulties Addressing Health Issues & Highly Processed Foods
(00:49:53) Retribution, Integrity & Public Trust
(00:54:41) Company Opposition
(00:58:32) Sponsor: LMNT
(00:59:50) Public Health Communication, Masks & COVID-19, Public Trust
(01:07:01) Masks, Humility; Building Public Trust
(01:10:45) Rebuilding Relationship to Public, Vaccines
(01:17:41) Community Core & Diversity; Federal Funding
(01:24:55) Big Pharma, “Pill for Every Problem” Society 
(01:31:48) Interdisciplinary Medical Teams, Individualized & Value-Based Medical Models
(01:38:44) Insurance Barriers, Mental Health Care, Drug Prices
(01:44:40) Isolation Crisis, Social Disconnection, Health Risks 
(01:49:15) Community Organizations & Modern Life, Social Media
(01:56:36) Youth & Social Media, Parents, Policy Change
(02:06:45) Real Life vs. Social Media, Kids & Playtime
(02:11:56) Social Media Advice for Parents
(02:20:43) Society & Disconnection, Human Connection & Service
(02:31:20) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer

U.S. Surgeon General Dr. Vivek Murthy: Efforts & Challenges in Promoting Public Health

This is episode 3 of a 4-part special series on mental health with Dr. Paul Conti, M.D., a psychiatrist who did his medical training at Stanford School of Medicine and residency at Harvard Medical School. He is the author of the book, “Trauma: The Invisible Epidemic.” Dr. Conti explains how to find, develop and strengthen healthy relationships — including romantic relationships, work and colleague relationships, and friendships. He explains a roadmap of the conscious and unconscious mind that can allow anyone to navigate conflicts better and set healthy boundaries in relationships. We also discuss common features of unhealthy relationships and clinically supported tools for dealing with relationship insecurity, excessive anxiety, past traumas, manipulation and abuse. Dr. Conti explains how, in healthy relationships, there emerges a dynamic of the mutually generative “us” and how to continually improve that dynamic. The next episode in this special series explores true self-care, which can be cultivated through a process of building self-awareness along with other important practices.  
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
BetterHelp: https://betterhelp.com/huberman
Waking Up: https://wakingup.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Build Healthy Relationships
(00:02:04) Sponsors: BetterHelp & Waking Up
(00:05:01) Healthiest Self in Relationships
(00:10:51) Structure & Function of Self
(00:15:44) Relationships, Levels of Emergence
(00:22:48) Generative Drive in Relationships
(00:35:00) Sponsor: AG1
(00:36:26) Generative Drive, Aggressive Drive, Pleasure Drive
(00:45:16) Romantic Relationships & Matched Generative Drives, Trauma Bonds
(00:53:05) Generative Drive Expression, Libido, Giving & Taking
(01:04:29) Sponsor: Eight Sleep
(01:05:50) Generative Drive in Partnerships
(01:11:16) Libido, Avoidance & Working through Barriers
(01:18:02) Repeating Bad Relationship Patterns, Repetition Compulsion
(01:29:23) Narcissism, Dependence, Attachment Insecurity
(01:34:10) Abusive Relationships, Demoralization
(01:39:37) Oppressors, Darkness, Hope & Change
(01:48:08) Work Relationships, Oppression & Accountability
(01:53:53) Jealousy vs. Envy, Narcissism
(01:59:13) Power Dynamics in Relationships
(02:05:54) Giving vs. Taking in Relationships
(02:09:39) Transactions & Relationships; Family & Generative Drive; Flexibility
(02:19:47) Relationships & Kindergarten
(02:23:04) Anxiety in Relationships, Communication
(02:31:32) The “Magic Bridge of the Us”
(02:37:09) Mentalization, Getting into Another’s Mindset; Navigating Conflict
(02:46:51) Healthy Boundaries
(02:52:08) Self-Awareness, Mentalization
(02:55:28) “Broken Compass” & Self Inquiry, “Map” Analogy
(03:02:25) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer

GUEST SERIES | Dr. Paul Conti: How to Build and Maintain Healthy Relationships

This is episode 2 of a 4-part special series on mental health with Dr. Paul Conti, M.D., a Stanford and Harvard-trained psychiatrist currently running a clinical practice, the Pacific Premiere Group. Dr. Conti explains specific tools for how to overcome life’s challenges using a framework of self-inquiry that explores all the key elements of self, including defense mechanisms, behaviors, self-awareness and attention. We also discuss our internal driving forces, how to align them and ultimately, how to cultivate a powerful “generative drive” of positive, aspirational pursuits. Dr. Conti also explains how to adjust your internal narratives, reduce self-limiting concepts, overcome intrusive thoughts, and how certain defense mechanisms, such as “acting out” or narcissism, show up in ourselves and others. The next episode in this special series explores how to build healthy relationships with others.
For the full show notes, including articles, books, and other resources, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
BetterHelp: https://betterhelp.com/huberman
Waking Up: https://wakingup.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Improve Mental Health
(00:02:19) Sponsors: BetterHelp & Waking Up App
(00:05:26) Structure & Function of Healthy Self 
(00:16:25) Agency & Gratitude
(00:21:14) Aggressive Drive, Pleasure Drive, Generative Drive
(00:30:00) Physical & Mental Health Similarities, Verb States
(00:37:05) Sponsor: AG1
(00:38:32) Lack of Motivation, Drives
(00:43:06) Video Games/Social Media & Distraction, Generative Drive
(00:51:46) Asking Better Questions, Psychiatric Medicine, Physical Health Parallels
(00:59:10) Sponsor: Eight Sleep
(01:00:30) Self-Reflection & Structure of Self “Cupboards”, Trauma & Agency
(01:08:53) Feeling Stuck, Defense Mechanisms & Sublimation, Character
(01:13:58) Self-Reflection & Function of Self “Cupboards”, Self-Awareness
(01:19:24) Defense Mechanisms & “Acting Out”
(01:26:43) Salience, Intrusive Thoughts
(01:31:24) Self-Reflection, Behaviors & Strivings; Roadmap Forward
(01:38:25) Internal Narratives, Childhood
(01:44:44) Internal Narratives: Self-Scrutiny & Overcoming; Trauma
(01:55:18) Time Required for Change, Understanding Intrusive Thoughts
(02:03:13) Self-Reflection on Internal Drives; Envy
(02:09:56) Generative Drive; Strong Aggressive Drive & Envy
(02:21:50) High Aggressive Drive & Social Relationships, Narcissism
(02:28:43) Narcissism, Destruction, Envy
(02:37:18) Narcissism & Childhood, Change
(02:41:26) Engaging with Narcissists, Disengagement
(02:44:47) Demoralization, Learned Helplessness
(02:49:34) Self-Inventory of Drives, Optimization
(02:56:09) Social Media & Salience, Generative Drive
(03:03:21) Rational Aspiration
(03:13:16) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer

GUEST SERIES | Dr. Paul Conti: How to Improve Your Mental Health

In this journal club episode, my guest is Stanford and Johns Hopkins-trained physician, Dr. Peter Attia, M.D., who is also the host of The Drive podcast and the author of the bestselling book "Outlive: The Science & Art of Longevity."
We each present a scientific paper and discuss the findings' strengths, weaknesses and actionable takeaways.
First, we discuss an article that addresses whether taking the drug metformin can enhance longevity. Then, we discuss an article on belief effects (similar to placebo effects), showing how the effects of a drug on the brain and cognition depend on one's belief about the dose of the drug taken, not the actual dose.
Our conversation also highlights how to read, interpret and critique scientific studies. This episode ought to be of interest to those curious about health and longevity, medicine and psychology and for anyone seeking to better understand how to read and digest scientific findings.
For the full show notes, including articles, books, and other resources, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Helix Sleep: https://helixsleep.com/huberman
Levels: https://levels.link/huberman
InsideTracker: https://insidetracker.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Dr. Peter Attia, Journal Club
00:03:27 Sponsors: Helix Sleep & Levels
00:06:11 Dreams
00:12:36 Article #1, Metformin, Mitochondria, Blood Glucose
00:19:47 Type 2 Diabetes & Causes, Insulin Resistance
00:25:30 Type 2 Diabetes Medications, Metformin, Geroprotection, Bannister Study
00:36:19 Sponsor: AG1
00:37:15 TAME Trial; Demographics, Twin Cohort
00:44:27 Metformin & Mortality Rate
00:51:28 Kaplan-Meier Mortality Curve, Error Bars & Significance, Statistical Power
01:01:17 Sponsor: InsideTracker
01:02:23 Hazard Ratios, Censoring
01:09:00 Metformin Advantage?, Variables, Interventions Testing Program
01:16:02 Berberine, Acarbose, SGLT2 Inhibitors
01:23:48 Blood Glucose & Energy Balance; Caloric Restriction, Aging Biomarkers
01:32:22 Tool: Reading Journal Articles, 4 Questions, Supplemental Information
01:38:10 Article #2, Belief Effects vs. Placebo Effect
01:45:22 Nicotine Effects
01:51:07 Nicotine Doses & Belief Effects, fMRI Scan
02:00:07 Biological Effects, Dose-Dependent Response & Belief Effects
02:05:14 Biology & Beliefs, Significance, Dopamine Response, Non-Smokers
02:10:57 Dose-Dependence & Beliefs, Side Effects, Nocebo Effect
02:19:06 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media
Title Card Photo Credit: Mike Blabac
Disclaimer

Journal Club with Dr. Peter Attia | Metformin for Longevity & The Power of Belief Effects

This is episode 1 of a 4-part special series on mental health with psychiatrist Dr. Paul Conti, M.D., who trained at Stanford School of Medicine and completed his residency at Harvard Medical School before founding his clinical practice, the Pacific Premiere Group. Dr. Conti defines mental health in actionable terms and describes the foundational elements of the self, including the structure and function of the unconscious and conscious mind, which give rise to all our thoughts, behaviors and emotions. He also explains how to explore and address the root causes of anxiety, low confidence, negative internal narratives, over-thinking and how our unconscious defense mechanisms operate. This episode provides a foundational roadmap to assess your sense of self and mental health. It offers tools to reshape negative emotions, thought patterns and behaviors — either through self-exploration or with a licensed professional. The subsequent three episodes in this special series explore additional tools to further understand and improve your mental health.
For the full show notes, including articles, books, and other resources, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
BetterHelp: https://betterhelp.com/huberman 
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Paul Conti
(00:03:46) Sponsors: BetterHelp & Waking Up App
(00:06:55) What is a Healthy Self?
(00:10:41) Agency & Gratitude; Empowerment & Humility 
(00:16:13) Physical Health & Mental Health Parallels
(00:20:21) Structure of Self; Unconscious vs. Conscious Mind; “Iceberg”
(00:26:15) Defense Mechanisms; Character Structure “Nest”, Sense of Self 
(00:31:27) Predispositions & Character Structure
(00:36:01) Sponsor: AG1
(00:37:27) Character Structure & Action States; Physical Health Parallels
(00:46:20) Anxiety; Understanding Excessive Anxiety
(00:53:12) Improving Confidence: State Dependence & Phenomenology; Narcissism
(00:59:44) Changing Beliefs & Internal Narratives
(01:06:04) Individuality & Addressing Mental Health Challenges
(01:11:21) Mental Health Goals & Growth
(01:17:32) Function of Self
(01:23:00) Defense Mechanisms: Projection, Displacement
(01:30:14) Projection, Displacement, Projective Identification
(01:34:50) Humor, Sarcasm, Cynicism
(01:40:41) Attention & Salience; Negative Internal Dialogue 
(01:45:02) Repetition Compulsion & Defense Mechanism, Trauma
(01:58:55) Mirror Meditation & Self Awareness; Structure & Function of Self, “Cupboards”
(02:04:57) Pillars of the Mind, Agency & Gratitude, Happiness
(02:13:53) Generative Drive, Aggressive & Pleasure Drives
(02:21:33) Peace, Contentment & Delight, Generative Drive; Amplification
(02:24:18) Generative Drive, Amplification & Overcoming
(02:33:00) Over-Thinking, Procrastination, Choices
(02:42:20) Aggressive, Pleasure & Generative Drives, Envy
(02:49:46) Envy, Destruction, Mass Shootings
(02:55:38) Demoralization, Isolation, Low Aggressive Drive
(03:02:50) Demoralization, Affiliate Defense 
(03:09:32) Strong Aggressive Drive, Competition, Generative Drive Reframing 
(03:20:02) Cultivating a Generative Drive, Spirited Inquiry of the “Cupboards”
(03:26:06) Current Mental Health Care & Medications
(03:35:33) Role of Medicine in Exploration
(03:40:41) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer

GUEST SERIES | Dr. Paul Conti: How to Understand & Assess Your Mental Health

In this episode, my guest is Marc Andreessen, the legendary software innovator who co-created the internet browser Mosaic, co-founded Netscape, and is now at Andreessen Horowitz — a venture capital firm that finds and brings to life technologies that transform humanity. We discuss what it takes to be a true innovator, including the personality traits required, the role of environment and the support systems needed to bring revolutionary ideas to fruition. We discuss risk-taking as a necessary but potentially hazardous trait, as well as the role of intrinsic motivation and one’s ability to navigate uncertainty. We also discuss artificial intelligence (AI) and Marc’s stance that soon everyone will use AI as their personalized coach and guide for making decisions about their health, relationships, finances and more — all of which he believes will greatly enhance our quality of life. We also delve into nuclear power, gene editing, public trust, universities, politics, and AI regulation. This episode is for those interested in the innovative mind, psychology, human behavior, technology, culture and politics.
For the full show notes, including articles, books, and other resources, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/huberman
Eight Sleep: https://eightsleep.com/huberman
InsideTracker: https://insidetracker.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Marc Andreessen
(00:03:02) Sponsors: LMNT & Eight Sleep
(00:06:05) Personality Traits of an Innovator
(00:12:49) Disagreeableness, Social Resistance; Loneliness & Group Think 
(00:18:48) Testing for Innovators, Silicon Valley
(00:23:18) Unpredictability, Pre-Planning, Pivot
(00:28:53) Intrinsic vs Extrinsic Motivation, Social Comparison
(00:32:52) Sponsor: AG1
(00:33:49) Innovators & Personal Relationships
(00:39:24) Risk Taking, Innovators, “Martyrs to Civilizational Progress”
(00:46:16) Cancel Culture, Public vs. Elite
(00:53:08) Elites & Institutions, Trust
(00:57:38) Sponsor: InsideTracker
(00:58:44) Social Media, Shifts in Public vs. Elite 
(01:05:45) Reform & Institutions, Universities vs. Business
(00:14:14) Traditional Systems, Lysenkoism, Gen X
(01:20:56) Alternative University; Great Awakenings; Survivorship Bias 
(01:27:25) History of Computers, Neural Network, Artificial Intelligence (AI)
(01:35:50) Apple vs. Google, Input Data Set, ChatGPT
(01:42:08) Deep Fakes, Registries, Public-Key Cryptography; Quantum Internet
(01:46:46) AI Positive Benefits, Medicine, Man & Machine Partnership
(01:52:18) AI as Best-Self Coach; AI Modalities
(01:59:19) Gene Editing, Precautionary Principle, Nuclear Power
(02:05:38) Project Independence, Nuclear Power, Environmentalism
(02:12:40) Concerns about AI
(02:18:00) Future of AI, Government Policy, Europe, US & China
(02:23:47) China Businesses, Politics; Gene Editing 
(02:28:38) Marketing, Moral Panic & New Technology; Politics, Podcasts & AI
(02:39:03) Innovator Development, Courage, Support 
(02:46:36) Small Groups vs. Large Organization, Agility; “Wild Ducks”
(02:54:50) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media 
Title Card Photo Credit: Mike Blabac
Disclaimer

Marc Andreessen: How Risk Taking, Innovation & Artificial Intelligence Transform Human Experience

In this episode, I describe science-based protocols to set and achieve your goals in a way that maximizes the likelihood of reaching them. I explain how to define a priority and reach a specific goal by systematically assessing the challenge level, measurability, milestones, and action states needed to make progress from start to finish. I also explain research-supported tools to improve your performance during cognitive or physical goal work — including directed visualization, variable reward timing, and optimizing your physical environment. I also dispel common myths about goal setting and achievement. This episode provides a science-supported toolkit of zero-cost strategies for goal-setting, goal-pursuit, and goal-completion that can be applied to any physical or cognitive endeavor.
For the full show notes, including articles, books, and other resources, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Maui Nui Venison: https://mauinuivenison.com/huberman
InsideTracker: https://insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Goal Setting Toolkit
(00:02:09) Sponsors: Eight Sleep & Maui Nui
(00:04:43) Biology of Goal Setting & Pursuit
(00:08:50) Tool 1: Choose a Priority Goal
(00:12:04) Tool 2: Pursue Lofty Goals
(00:17:23) Tool 3: Define Verb Actions, Measurability & Specificity; Writing vs. Typing
(00:24:06) Tool 4: Visual Reminder Myth; “Post-It Fallacy”
(00:26:44) Tool 5: Accountability Myth, “Don’t Tell the World” Rule
(00:31:35) Intrinsic Motivation & Goal Achievement 
(00:32:58) Sponsor: AG1
(00:33:54) Tool 6: Measurable Goal; Quarterly Cycle
(00:37:35) Tool 7: Quantifiable Goals; Book Writing
(00:43:34) Tool 8: Visualization of End; Motivation & Negative Thinking
(00:50:38) Sponsor: InsideTracker
(00:51:44) Tool 9: Visual Target/Finish Line Training & Perceived Effort
(01:05:50) Tool 10: Distance from Phone
(01:08:31) Tool 11: Random, Intermittent Reinforcement; Cognitive Rewards
(01:17:11) Tool 12: “Middle Problem”; Time Chunking
(01:23:16) Tool 13: Circadian Rhythm & Attention
(01:30:09) Tool 14: Protocol Flexibility, Subjective Feelings
(01:32:13) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media 
Title Card Photo Credit: Mike Blabac
Disclaimer

Goals Toolkit: How to Set & Achieve Your Goals

In this episode, my guest is Dr. David Linden, Ph.D., professor of neuroscience at Johns Hopkins University School of Medicine and the author of many popular books about the brain. We discuss individual differences between people — focusing on differences in how people sense the world around them and the roles that chance, heredity, and life experiences (even in utero) play in determining our physical and cognitive traits. We discuss the bidirectional connection between the mind and body and how our thoughts and mental practices (e.g., meditation and breathwork) impact our health. We also discuss the link between inflammation and depression. We also discuss Dr. Linden’s terminal illness diagnosis, his mindset during chemotherapy and what his diagnosis has taught him about the mind, gratitude, time perception and life. This episode also covers sensual touch, cerebellar function, and epigenetic inheritance and ought to be of interest to all interested in neuroscience, genetics, psychology and human development. 
For the full show notes, including articles, books, and other resources, visit hubermanlab.com.
Take our survey and get 2 months of Huberman Lab Premium
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
ROKA: https://roka.com/huberman
Levels: https://levels.link/huberman
InsideTracker: https://insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) David Linden
(00:03:59) Sponsors: ROKA & Levels; Huberman Lab Survey
(00:07:54) Sensory Touch & Genitals, Krause Corpuscles
(00:16:46) Sexual Experiences & Sensation
(00:19:14) Human Individuality & Variation; Senses & Odor Detection
(00:30:25) Sponsor: AG1
(00:31:22) Visual Individuality; Heat Tolerance; Early Life Experiences & Variation
(00:40:28) Auditory Variability, Perfect Pitch
(00:42:08) Heritability & Human Individuality: Cognitive & Physical Traits
(00:49:36) Heritability, Environment, Personality; Twin Studies
(01:00:12) Sponsor: InsideTracker
(01:01:19) Development, Chance; Transgenerational Epigenetic Inheritance
(01:07:37) Single Generation Epigenetic Inheritance & Stress; Autism
(01:15:52) Sleep Paralysis; Cerebellum, Prediction
(01:23:47) Nature vs. Nature, Experience; Linden Hypothesis
(01:30:37) Mind-Body Interaction; Chemical Signals
(01:39:10) Inflammation & Depression
(01:43:35) Neuroplasticity, Inflammation & Mental Disorders; Microglial Cells, Exercise 
(01:52:15) Fads & Science
(01:55:16) Mind-Body Communication; Cancer 
(02:03:28) Mind-Body, Mediation, Breathwork
(02:07:30) Atrial Fibrillation, Synovial Sarcoma, Heart 
(02:14:22) Gratitude & Anger; Chemotherapy, Curiosity & Time Perception
(02:19:58) Death, Brain & Future Prediction, Religion & Afterlife
(02:24:15) Life Advice; Time Perception & Gratitude
(02:34:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer

Dr. David Linden: Life, Death & the Neuroscience of Your Unique Experience

In this episode, I explain how ketamine causes rewiring of brain circuits and dissociative states to relieve symptoms of depression and post-traumatic stress disorder (PTSD). I explain how ketamine impacts both the brain’s glutamate and its endogenous opioid pathways, which together regulate mood and well-being. I discuss how ketamine therapy is used clinically to treat major depression, bipolar depression, obsessive-compulsive disorder (OCD), suicidality and other psychiatric challenges. I also describe how ketamine causes the subjective effects of dissociation and euphoria and, at higher doses, is an anesthetic. I compare the different routes of ketamine administration, dosages and forms of ketamine, and if micro-dosing ketamine is effective. I also highlight the potential risks of recreational ketamine use (and the colloquial term ‘K-holes’). This episode should interest anyone interested in ketamine, treatments for depression, neuroplasticity mechanisms, psychiatry and mental health.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
ROKA: https://roka.com/huberman
Eight Sleep: https://eightsleep.com/huberman
LMNT: https://drinklmnt.com/huberman
ROKA: https://roka.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Ketamine
(00:02:29) Sponsors: ROKA & Eight Sleep
(00:05:13) Ketamine & PCP; Clinical & Recreational Use
(00:09:00) Depression & Current Treatments
(00:15:17) Preclinical Models of Depression & Ketamine; “Learned Helplessness” 
(00:22:11) Ketamine & Clinical Uses; Depression & Suicidality 
(00:28:32) Ketamine & Other Psychiatric Challenges; Relief & Durability 
(00:33:24) Sponsor: AG1
(00:34:29) NMDA Receptor & Neuroplasticity
(00:41:36) Excitatory & Inhibitory Communication, Seizure, NMDA Receptors & Ketamine
(00:48:26) How Ketamine Functions in Brain; Acute & Long-Term Effects
(00:55:36) Brain-Derived Neurotrophic Factor (BDNF) & Ketamine Therapy
(01:02:28) Sponsor: LMNT
(01:03:40) Ketamine & Opioid Pathway 
(01:10:00) Divergent Mechanisms of Immediate & Long-Term Effects
(00:15:45) Habenula, Pro-Depressive Behaviors & Ketamine Therapy
(01:20:36) Ketamine & Context-Dependent Strategy; Reward Pathway
(01:22:45) Dissociative States
(01:26:04) Doses & Routes of Administration; “K-holes”; Risk & Caution
(01:32:25) Ketamine Forms; R-, S- vs R/S- Ketamine; Micro-Dosing
(01:38:24) Ketamine: Effects & Therapy
(01:40:40) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer

Ketamine: Benefits and Risks for Depression, PTSD & Neuroplasticity

In this episode, my guest is Maya Shankar, Ph.D., a cognitive scientist, former senior advisor to the White House and Chair of the White House Social and Behavioral Sciences Team. She is the creator and host of the podcast, A Slight Change of Plans. We discuss how our identities develop and change, how our beliefs and internal narratives shape our perception of self, and how to use structured introspection about our values to determine our goals. We discuss how to cope and grow through uncertain situations, especially those that force us to reexamine our roles and identity. Dr. Shankar shares her experience of redefining her identity after an early career-ending setback. She also explains numerous science-based strategies to effectively define goals, structure our goal pursuits and maintain consistent motivation. This episode provides a science-supported toolkit and roadmap to assess your identity and goals and positively transform in the face of change.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Maui Nui Venison: https://mauinuivenison.com/huberman
Eight Sleep: https://eightsleep.com/huberman
InsideTracker: https://insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Maya Shankar
(00:02:37) Sponsors: Maui Nui Venison & Eight Sleep
(00:05:15) Identity Foreclosure, Identity Paralysis, Throughlines
(00:12:10) Identity & Adolescence; “Essence” & Shame
(00:16:58) Delight & Awe
(00:23:00) Delight & Possibilities for Self
(00:29:28) Playing Violin, Childhood
(00:34:54) Sponsor: AG1
(00:35:58) Intrinsic Motivation; Juilliard & Courage
(00:45:43) Competitive Environments; Curiosity & Growth
(00:53:46) Re-Creating of Self
(01:00:51) Pop-Science, Science Accessibility
(01:05:25) Sponsor: InsideTracker
(01:06:32) Passions & Curiosity
(01:13:20) Change, Cognitive Closure, End-of-History Illusion
(01:22:29) Self-Awareness & Critical Feedback
(01:30:48) Tools: Flexible Mindset; Reframing & Venting; Gratitude
(01:40:13) Tool: Framing Goals
(01:47:13) Tool: Agency in Goal Pursuit
(01:52:25) Tool: Like-Minded People & Goal Pursuit; Challenging Beliefs
(02:01:27) Cultivating Open-Mindedness & Empathy
(02:08:15) Building Self Narratives: Empathy, Burnout
(02:13:56) Tools: Goal Setting
(02:19:54) Tool: “Middle Problem”, Maintaining Motivation
(02:24:55) Tool: Aversion & Memory, Peak-End Rule
(02:31:41) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media
Title Card Photo Credit: Mike Blabac
Disclaimer

Dr. Maya Shankar: How to Shape Your Identity & Goals

In this episode, I discuss how to build and apply a growth mindset — the practice of self-rewarding and focusing on learning and skill development through effort — to improve learning and performance. I also discuss how our internal narratives drive our ability to make progress. I contrast the growth mindset vs. the fixed mindset and describe how the type of feedback or praise we receive shapes our mindsets, and the huge advantage of rewarding and celebrating “verbs” (actions) rather than adjectives (performance labels). I also discuss data showing how stress can enhance performance and explain why the growth mindset works synergistically with the “stress-is-enhancing mindset,” and how to combine them. Whether you are a student, coach, therapist, parent, teacher or simply someone seeking to improve at something, this episode provides numerous science-supported tools for how to adopt a performance enhancing mindset.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
ROKA: https://roka.com/huberman
InsideTracker: https://insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Growth Mindset
(00:02:55) Sponsors: Eight Sleep & ROKA
(00:05:17) Mindset & Narrative
(00:12:58) Intelligence Feedback vs. Effort Feedback, Identity Labels
(00:20:10) Intelligence vs. Effort Praise: Performance, Persistence & Self-Representation
(00:26:45) Fixed Intelligence vs. Growth Mindset
(00:28:53) Tool: Intelligence (Performance) vs. Effort Narrative, Labels
(00:32:30) Tool: Failure & Identity; Effort & Verbs
(00:34:36) Sponsor: AG1
(00:35:41) Tool: Timing, Intelligence vs. Effort Praise & Performance
(00:40:080 Fixed Mindset vs. Growth Mindset: Failure & Performance
(00:50:28) Tool: Shift from Fixed Mindset
(00:54:23) Sponsor: InsideTracker
(00:55:30) Stress-is-Enhancing Mindset
(01:05:53) How Stress Can Enhance Performance 
(01:13:21) Growth Mindset + Stress-is-Enhancing Mindset & Performance
(01:20:36) Reframing Stress
(01:25:45) Tool 1: Student & Teacher Mindset
(01:28:17) Tool 2: Effort Praise/Feedback: Verbs not Labels
(01:31:24) Tool 3: Errors & Seeking Help
(01:32:58) Tool 4: Self-Teaching & Growth Mindset
(01:34:35) Tool 5: Reframe “Mind is Like a Muscle” Analogy
(01:39:20) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer

How to Enhance Performance & Learning by Applying a Growth Mindset

In this episode, my guest is Robert Malenka, MD, PhD, a professor of psychiatry and behavioral sciences at Stanford School of Medicine who has made numerous seminal discoveries of how the brain changes (neuroplasticity) in response to learning and in response to rewarding and reinforcing experiences. We discuss the brain’s several reward systems involving dopamine and serotonin and how these motivate us to seek out specific behaviors and substances. We discuss how these reward systems are modified based on context and our memories, and how they can be hijacked toward maladaptive drug seeking in addiction. We also explore how reward systems influence social connections, oxytocin and empathy and how that applies to our understanding of autism spectrum disorders. This episode should be of interest to those interested in neuroplasticity, social bonding, addiction, autism learning and motivation.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
ROKA: https://roka.com/huberman 
Levels: https://levels.link/huberman 
LMNT: https://drinklmnt.com/huberman 
Momentous: https://livemomentous.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Robert Malenka
(00:02:37) Sponsors: ROKA & Levels
(00:05:21) Dopamine & Reward Circuitry
(00:11:31) Reward, Arousal, Memory & Dopamine 
(00:17:34) Context, Cues & Dopamine Modification
(00:25:38) Memory & Reward Scaling
(00:30:50) Dopamine, “Addictive Liability” & Route of Administration 
(00:39:07) Sponsor: AG1
(00:40:04) Drugs of Abuse & Brain Changes; Addiction & Individual Variability
(00:50:51) Reinforcement vs. Reward, Wanting vs. Liking
(00:57:500 Opioids, Psychostimulants & Dopamine
(01:03:38) Sponsor: LMNT
(01:04:51) Self-Doubt, Confidence & Career
(01:12:40) Autism Spectrum Disorder
(01:19:29) Pro-Social Interaction & Reward; Oxytocin, Serotonin & Dopamine
(01:30:30) Nucleus Accumbens & Behavior Probability
(01:38:28) Reward for Pro-Social Behavior
(01:43:13) Social Media & “Addictive Liability”; Gambling
(01:52:17) Pain, Social Behavior & Empathy
(02:02:19) Empathy Circuitry, Dopamine & Serotonin 
(02:10:07) Autism Spectrum Disorder & Social Interactions, Empathy
(02:17:23) MDMA, Serotonin & Dopamine; Addiction & Pro-Social Effects
(02:28:13) Autism Spectrum Disorder, Social Behavior, MDMA & Pharmacology
(02:37:18) Serotonin, MDMA & Psychedelics 
(02:40:16) Psychedelics: Research & Therapeutic Potential
(02:47:57) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer

Dr. Robert Malenka: How Your Brain’s Reward Circuits Drive Your Choices

In this episode, my guest is Jeffery Goldberg, MD, PhD, professor and chair of the department of ophthalmology at the Byers Eye Institute at Stanford University. His clinical and research efforts focus on retinal and optic nerve diseases such as glaucoma and discovering stem cell and nanotechnology treatments to cure blindness. We discuss how to maintain and improve eye health throughout life, the advantages and disadvantages of corrective lenses, including if you should wear “readers,” the use and risks of contact lenses, considerations for LASIK eye surgery, floaters, dry eye, the importance of sunlight and UV protection and specific exercises to improve eye and vision health. Dr Goldberg also explains age-related conditions: cataracts, glaucoma, macular degeneration and diabetic retinopathy; and the behavioral and supplementation-based, prescription and surgical tools used to promote eye health. This episode provides essential tools for listeners of any age and background to maintain eye health and offset vision loss.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Maui Nui Venison: https://mauinuivenison.com/huberman
LMNT: https://drinklmnt.com/huberman 
Eight Sleep: https://eightsleep.com/huberman 
InsideTracker: https://insidetracker.com/huberman 
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Jeffery Goldberg
(00:03:08) Sponsors: Maui Nui, LMNT, Eight Sleep
(00:06:29) Childhood & Eye Exams
(00:11:36) Eye Misalignment & Recovery
(00:20:38) Myopia (Near-Sightedness), Children & Sunlight
(00:30:04) Sponsor: AG1 (Athletic Greens)
(00:31:18) Eye Safety & Protection; Eye Hygiene
(00:40:07) Adults & Eye Exams; Optometrist vs Ophthalmologist
(00:46:35) Presbyopia (Age-Related Vision Decline), Reading Glasses
(00:54:54) Reading Glasses: Use & Recommendations
(00:58:34) Night Vision & Glasses
(01:02:55) Sponsor: InsideTracker
(01:03:54) Corrective Eye Glasses, Exercises
(01:09:52) Near-Far Exercise & Presbyopia; Smooth Pursuit Exercise & Concussion
(01:13:25) Supranormal Vision & Performance Training
(01:19:11) 20/20 Vision; Visual Acuity
(01:24:51) Contact Lenses: Use, Risks & Aging
(01:31:34) UV Protection & Cataracts, “Blue Blockers”
(01:38:20) Light Sensitivity & Eye Color
(01:40:29) LASIK Eye Surgery
(01:46:26) Dry Eye, Tears & Age
(01:53:24) Dry Eye, Serum Tears & Preservative-Free Artificial Tears; PRP
(02:00:46) Vision Loss: Cataracts, Glaucoma
(02:09:23) Age-Related Macular Degeneration, Dry & Wet Forms
(02:14:02) Diabetic Retinopathy, Type I vs Type II Diabetes
(02:18:54) Diabetic Retinopathy Treatment, Blood Pressure
(02:22:17) Glaucoma Screening & Treatment
(02:28:07) Smoking, Vaping & Vision Diseases; Cannabis & Eye Pressure
(02:35:13) Eye Pressure & Sleep Position
(02:37:48) Macular Degeneration, Optic Neuropathies & Red-Light Therapy
(02:42:23) “Floaters”
(02:45:29) Eye Twitching
(02:48:10) AREDS2 Supplementation & Age-Related Macular Degeneration
(02:53:39) Glaucoma & Vitamin B3 Supplementation
(02:58:42) Retinal Imaging & Neurodegeneration Screening, Multiple Sclerosis
(03:06:30) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer

Dr. Jeffery Goldberg: How to Improve Your Eye Health & Offset Vision Loss

In this episode, I explain how to design a supplementation protocol to support maximum mental and physical health and performance depending on your specific needs, nutrition, lifestyle and finances. When most people hear about “supplements,” they think they are vitamin supplements, but there are many compounds that are powerful and sold over-the-counter that can enhance our health in performance and that can’t be obtained from foods. First, I discuss “foundational” supplements to support overall health, including water and fat-soluble vitamins, minerals, digestive enzymes, adaptogens, and prebiotics/probiotics. Then I explain how to use single-ingredient supplements to enhance specific aspects of your physiology, such as aiding sleep, cognitive enhancement, and focus supporting healthy hormone levels (e.g., testosterone, estrogen and growth hormone, thyroid). Finally, I explain when it makes sense to add supplements to your lifestyle and discuss how best to use supplements, including how to determine dosage, sourcing, continuous schedules and cycling, and how to layer different supplements most effectively. This episode will explain how to design the safest, most biologically effective, cost-effective supplementation protocol to meet your particular goals and support your overall health, including vitality and longevity.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Huberman Lab Premium
https://hubermanlab.com/premium
Timestamps
(00:00:00) Supplements
(00:03:38) Hierarchy of Tools/Interventions, Developing a Supplementation Protocol
(00:12:09) Sponsor: LMNT
(00:15:38) Role of Supplements, Foundational Supplements, Water/Fat-Soluble Vitamins
(00:21:07) Supplement Considerations: Cost, Nutrition & Schedule
(00:25:25) Foundational Supplements, Digestive Enzymes, Adaptogens
(00:28:04) Gut Microbiome, Probiotics/Prebiotics & Nutrition
(00:32:09) Sponsor: AG1
(00:33:06) Supplements for Gut Microbiome, Brain Fog
(00:36:44) Adaptogens & Broad-Spectrum Foundational Supplements
(00:38:35) Core Supplement Questions & Meeting Foundational Needs
(00:43:45) Supplements to Support Sleep: Myo-Inositol, Theanine
(00:50:52) Supplements for Falling Asleep: Magnesium Threonate/Bisglycinate, Apigenin
(00:55:55) Melatonin Caution
(00:58:11) Supplement Dependency?, Placebo Effects
(01:03:53) Nutrition & Behavior for Hormone Health
(01:08:59) Hormone Health: Shilajit, Ashwagandha, L-Carnitine, Maca Root 
(01:12:48) Growth Hormone: Behaviors, Arginine, Prescriptions 
(01:16:04) Testosterone/Estrogen: Fadogia Agrestis; Bloodwork 
(01:23:06) Testosterone Supplement: Tongkat Ali, Libido 
(01:27:24) Menstrual Cycle, Birth Control & Fertility
(01:30:54) Cognitive Enhancement & Focus, Sleep, Stimulants: Caffeine 
(01:36:57) Adrenaline & Stimulants: Yohimbine, Rauwolscine
(01:38:55) Adjusting Neurotransmitters: Alpha-GPC, L-Tyrosine; Layering Supplements
(01:43:58) Cognitive, Mood & Metabolic Support: Omega-3 Fatty Acids
(01:47:25) Food-Mimic Supplements, Protein 
(01:50:09) Kids, Aging & Supplements
(01:55:25) A Rational Supplementation Protocol
(01:58:36) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
Disclaimer
Title Card Photo Credit: Mike Blabac

Huberman Lab Transcript on Applepodcasts