In this episode, my guest is Dr. James Hollis, Ph.D., a Jungian psychoanalyst, renowned educator and author on finding and pursuing one’s unique purpose. Dr. Hollis is also an expert in the psychology of relationships and healing from trauma. We discuss how early family dynamics and social context create patterns of both adaptive and maladaptive behavior and internal narratives that, when examined, lead to better choices and a deeply fulfilling existence.

We discuss discovering your unique self-identity and purpose through specific practices of reflection, meditation and conversations with others. We also discuss self-perception and the evolution of roles within marriages, parent-child relationships, and work.

Throughout the episode, Dr. Hollis provides both basic knowledge and practical tools to help us assess ourselves and better understand who we are and what we really want in careers, relationships of all kinds, and society.

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Dr. James Hollis
Website: https://jameshollis.net 
Books: https://jameshollis.net/hollisBooks.html 
Jung Platform: https://bit.ly/3yjVhTJ
Videos: https://jameshollis.net/hollisVideos.html 
Upcoming lectures: https://jameshollis.net/hollisLecture.htm 

Resources Mentioned
Erikson’s Stages of Development: https://bit.ly/3UWEyid
William Shakespeare “The Seven Ages of Man”: https://bit.ly/4bAmD6w
Steve Jobs Commencement Speech (2005): https://youtu.be/UF8uR6Z6KLc
Jung on Death & Immortality (book): https://amzn.to/3USykzL
Live the Questions (Rainer Maria Rilke): https://bit.ly/4dAX9Yo

James Hollis Books Mentioned
Finding Meaning in the Second Half of Life: How to Finally, Really Grow Up: https://amzn.to/3KiQwN7
Creating Your Life: Finding Your Individual Path: https://amzn.to/3UWEHlL
Living Between Worlds: Finding Personal Resilience in Changing Times: https://amzn.to/3UW3HcB
Under Saturn’s Shadow: The Wounding and Healing of Men: https://amzn.to/3UvCTOY
Swamplands of the Soul: New Life in Dismal Places: https://amzn.to/3UBwCBG
The Eden Project: In Search of the Magical Other: https://amzn.to/3UGyIjo

People Mentioned
Carl Jung: Swiss psychiatrist, psychoanalyst: https://bit.ly/3UDStbF
Marion Woodman: Jungian analyst, author: https://nyti.ms/3JZcjco
Søren Kierkegaard: Danish theologian, philosopher: https://stanford.io/3wy0Ygg
Terence: Roman playwright, poet: https://bit.ly/4bumG3q
Joseph Campbell: American author: https://bit.ly/3wwE4pz
Irene Claremont de Castillejo: author, Jungian analyst: https://amzn.to/3QJLkVX
Louis Pasteur: French chemist, microbiologist: https://bit.ly/4bBwWau
Erik Erikson: psychoanalyst, known for his theory of stages of development: https://bit.ly/3QISIRw

Timestamps
00:00:00 Dr. James Hollis
00:02:14 Sponsors: Mateina, Joovv & BetterHelp
00:05:57 Self, Ego, Sense of Self 
00:13:59 Unconscious Patterns, Blind Spots, Dreams; Psyche & Meaning 
00:21:56 Second Half of Life, Purpose, Depression 
00:25:37 Sponsor: AG1
00:27:08 Tool: Daily Reflection; Crisis 
00:31:47 Families & Children, Permission & Burdens
00:37:27 Complex Identification, Self-Perception; Social Media & Borderline 
00:41:55 Daily Stimulus Response, Listening to the Soul
00:45:40 Exiting Stimulus-Response, Loneliness, Burnout
00:51:19 Meditation & Perception, Reflection
00:54:58 Sponsor: Waking Up
00:56:15 Recognizing the “Shadow” & Adulthood
01:02:48 Socialization; Family & Life Journey
01:09:04 Relationships & “Otherness”, Standing Your Ground
01:15:51 Marriage, “Starter Marriages” & Evolution; Parenting
01:19:37 Shadow Issues, Success & External Reward, Personal Growth 
01:27:59 Men, Alcohol, “Stoic Man”, Loneliness, Fear & Longing 
01:37:33 Women & Men, Focused vs. Diffuse Awareness; Male Rite of Passage
01:44:31 Sacrifice, Relationships; Facing Fears 
01:48:20 Therapy, “Abyss of the Self”, Repeating Patterns & Stories 
01:55:17 Women, Career & Family, Partner Support; Redefining Roles
02:01:40 Pathology & Diagnosis, Internet
02:07:05 Life, Suffering & Accountability, “Swamplands” & Task
02:11:32 Abuse & Recovery of Self, Patience, Powerlessness
02:14:11 Living a Larger Life; “Shut Up, Suit Up, Show Up”
02:17:49 Life Stages; Despair & Integrity Conflict
02:25:00 Death, Ego, Mortality & Meaning
02:38:07 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter

#HubermanLab 

Disclaimer: https://www.hubermanlab.com/disclaimer

Dr. James Hollis: How to Find Your True Purpose & Create Your Best Life

This is episode 2 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology and founder of the Center for Human Sleep Science at the University of California, Berkeley.

We discuss basic and advanced tools for improving sleep and explain how sleep quality is affected by temperature, light and dark, caffeine, alcohol, cannabis, nutrition, meal timing, and different medications. 

Dr. Walker also provides strategies for coping with a poor night of sleep, wind-down routines, technology in the bedroom, insomnia, visualizations, and building sleep “confidence.” 

We also discuss the current status of sleep research for developing advanced techniques to optimize sleep. 

This episode provides numerous zero-cost behavioral protocols for improving sleep quality and restorative power, which can benefit daytime mood, energy, performance, and overall health. 

The next episode in this special series explores napping, caffeine, and additional protocols to improve sleep.

For the full show notes, including referenced articles and additional resources, please visit https://www.hubermanlab.com/episode/guest-series-dr-matthew-walker-protocols-to-improve-your-sleep

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode: https://ai.hubermanlab.com/s/e2KRCmn7

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Dr. Matthew Walker
Website: https://www.sleepdiplomat.com 
Podcast: https://www.sleepdiplomat.com/podcast 
"Why We Sleep": https://amzn.to/4a9Tyyl 
Academic profile: https://psychology.berkeley.edu/people/matthew-p-walker 
X: https://twitter.com/sleepdiplomat 
Instagram: https://instagram.com/drmattwalker 
LinkedIn: https://www.linkedin.com/in/sleepdiplomat 
MasterClass: https://www.masterclass.com/classes/matthew-walker-teaches-the-science-of-better-sleep 

Timestamps
00:00:00 Improving Sleep
00:01:16 Sponsors: Helix Sleep, WHOOP & Waking Up
00:05:30 Basics of Sleep Hygiene, Regularity, Dark & Light
00:12:05 Light, Day & Night; Cortisol, Insomnia
00:18:45 Temperature; “Walk It Out”; Alcohol & Caffeine
00:26:05 Sleep Association, Bed vs. Sofa
00:29:43 Tool: Falling Asleep; Meditation, Breathing
00:35:23 Sponsor: AG1
00:36:37 Alcohol & Sleep Disruption
00:40:01 Food & Sleep, Carbs, Melatonin
00:49:25 Caffeine; Afternoon Coffee, Nighttime Waking
00:55:52 Caffeine Metabolism & Sleep, Individual Variation
01:01:19 Sponsor: InsideTracker
01:02:04 Cannabis: THC vs. CBD, REM Sleep, Withdrawal
01:12:03 Sleep Hygiene Basics 
01:16:08 Tool: Poor Sleep Compensation, “Do Nothing” 
01:20:23 Tool: Sleep Deprivation & Exercise 
01:24:11 Insomnia Intervention & Bedtime Rescheduling, Sleep Confidence
01:32:58 Wind-Down Routine; Mental Walk; Clocks & Phones
01:41:29 Advanced Sleep Optimization, Electric Manipulation
01:50:07 Temperature Manipulation, Elderly, Insomnia
01:58:57 Tool: Warm Bath Effect & Sleep, Sauna
02:04:36 Acoustic Stimulation, White Noise, Pink Noise
02:13:30 Rocking & Sleep, Body Position
02:24:17 Enhance REM Sleep & Temperature; Sleep Medications
02:28:35 Pharmacology, DORAs & REM Sleep; Narcolepsy & Insomnia
02:34:12 Acetylcholine, Serotonin, Peptides; Balance
02:40:45 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

#HubermanLab #Science #Sleep

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

Disclaimer: https://www.hubermanlab.com/disclaimer

Dr. Matt Walker: Protocols to Improve Your Sleep | Huberman Lab Guest Series

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 to lifespan. Then, I provide a series of science-supported tools and protocols to increase your level of tenacity and willpower.

#HubermanLab #Science #Willpower

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Articles
Ego depletion: Is the active self a limited resource?: https://bit.ly/3LTqnVY
Self-control relies on glucose as a limited energy source: Willpower is more than a metaphor: https://bit.ly/46Gs15n
Beliefs about willpower determine the impact of glucose on self-control: https://bit.ly/3Fa9Au6
The tenacious brain: How the anterior mid-cingulate contributes to achieving goals: https://bit.ly/48LnGzJ
The Will to Persevere Induced by Electrical Stimulation of the Human Cingulate Gyrus: https://bit.ly/3tift5M
Aerobic Exercise Training Increases Brain Volume in Aging Humans: https://bit.ly/45nmM9F
Stress relief as a natural resilience mechanism against depression-like behaviors: https://bit.ly/46AVhuc
The Good, the Bad, and the Irrelevant: Neural Mechanisms of Learning Real and Hypothetical Rewards and Effort: https://bit.ly/46mqWA6

Other Resources
Dr. Roy Baumeister: https://roybaumeister.com 
Dr. Carol Dweck: https://profiles.stanford.edu/carol-dweck 
Dr. Lisa Feldman Barret: https://lisafeldmanbarrett.com 
Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing (Huberman Lab episode): https://www.hubermanlab.com/episode/sleep-toolkit-tools-for-optimizing-sleep-and-sleep-wake-timing 
Toolkit for Sleep (Huberman Lab Neural Network newsletter): https://www.hubermanlab.com/newsletter/toolkit-for-sleep 
Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep (Huberman Lab episode): https://www.hubermanlab.com/episode/dr-matthew-walker-the-science-and-practice-of-perfecting-your-sleep 
Healthy Eating & Eating Disorders - Anorexia, Bulimia, Binging (Huberman Lab episode): https://www.hubermanlab.com/episode/healthy-eating-and-eating-disorders-anorexia-bulimia-binging 
Dr. Robert Sapolsky: Science of Stress, Testosterone & Free Will (Huberman Lab episode): https://www.hubermanlab.com/episode/dr-robert-sapolsky-science-of-stress-testosterone-and-free-will 
Fitness Toolkit: Protocol & Tools to Optimize Physical Health (Huberman Lab episode): https://www.hubermanlab.com/episode/fitness-toolkit-protocol-and-tools-to-optimize-physical-health

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 - https://www.blabacphoto.com

Disclaimer: https://www.hubermanlab.com/disclaimer

How to Increase Your Willpower & Tenacity | Huberman Lab Podcast

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.

#HubermanLab #Science #MentalHealth

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https://www.livemomentous.com/huberman

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Dr. Paul Conti
Website: https://drpaulconti.com 
Pacific Premier Group: https://pacificpremiergroup.com 
Trauma: The Invisible Epidemic: How Trauma Works and How We Can Heal From It: https://amzn.to/3GVLHXw
LinkedIn: https://www.linkedin.com/in/dr-paul-m-conti-845074216

Resources
Guest Series | Dr. Paul Conti: How to Understand & Assess Your Mental Health (Episode 1): https://hubermanlab.com/guest-series-dr-paul-conti-how-to-understand-and-assess-your-mental-health
Guest Series | Dr. Paul Conti: How to Improve Your Mental Health (Episode 2): https://hubermanlab.com/guest-series-dr-paul-conti-how-to-improve-your-mental-health
The Iceberg Model: https://hubermanlab.com/wp-content/uploads/2023/09/The-Iceberg-Model.pdf
Pillars of Mental Health: https://hubermanlab.com/wp-content/uploads/2023/09/Pillars-of-Mental-Health.pdf

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 - https://www.blabacphoto.com

The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Dr. Paul Conti: How to Build and Maintain Healthy Relationships | Huberman Lab Guest Series

Welcome to a preview of the ninth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription.

The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.

Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium

#HubermanLab #Science #AMA

Timestamps
00:00:00 Introduction
00:01:42 What Are the Short and Long-Term Effects of Taking Kratom?
00:24:12 Huberman Lab Premium

In the full AMA episode, we discuss:
- How Does Infrared Sauna Compare to Traditional Sauna?
- Neurological Impact and Best Practices for Journaling for Goals, Habits and Growth

Social & Website
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Website: https://hubermanlab.com 
Newsletter: https://hubermanlab.com/neural-network

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

AMA #9: Kratom Risks, Does Infrared Sauna Work & Journaling Benefits

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. 

#HubermanLab #Science #GrowthMindset

Thank you to our sponsors
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Eight Sleep: https://eightsleep.com/huberman 
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Supplements from Momentous
https://www.livemomentous.com/huberman

Social & Website
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Articles
Praise for intelligence can undermine children's motivation and performance: https://psycnet.apa.org/record/1998-04530-003
Why do beliefs about intelligence influence learning success? A social cognitive neuroscience model: https://academic.oup.com/scan/article/1/2/75/2362769
Rethinking stress: The role of mindsets in determining the stress response: https://psycnet.apa.org/record/2013-06053-001
A synergistic mindsets intervention protects adolescents from stress: https://www.nature.com/articles/s41586-022-04907-7

Other Resources
Dr. Carol Dweck: https://profiles.stanford.edu/carol-dweck 
Dr. Alia Crum: https://profiles.stanford.edu/alia-crum
Dr. Alia Crum: Science of Mindsets for Health & Performance (Huberman Lab episode): https://hubermanlab.com/dr-alia-crum-science-of-mindsets-for-health-performance
Dr. David Yeager: https://liberalarts.utexas.edu/psychology/faculty/yeagerds 

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 
00:40:08 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 - https://www.blabacphoto.com

Disclaimer: https://hubermanlab.com/disclaimer

How to Enhance Performance & Learning by Applying a Growth Mindset | Huberman Lab Podcast

In this episode, my guest is Tim Ferriss — a five-time #1 New York Times bestselling author, technology investor and host of the iconic podcast, The Tim Ferriss Show. We discuss Tim’s process of exploration, experimentation and mastery — themes that have spanned his career that have placed him on the cutting-edge of many important fields. Tim explains what questions to ask when approaching any new endeavor in order to maximize success. He also explains how to incorporate structure and playfulness into skill and knowledge mastery, how to find and work with mentors, the key importance of location and networks in creating truly impactful things. We also discuss Tim’s philanthropic efforts to support research on psychedelics for the treatment of mental health challenges and we discuss his latest creative endeavors. This episode should be of interest to a wide range of listeners, as Tim’s mastery and wisdom spans athletic and mental pursuits, business, media, technology and the arts. What distinguishes Tim is his ability to thoughtfully deconstruct these processes in order to teach others how to do the same. 

#HubermanLab

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Tim Ferriss
Podcast: https://tim.blog/podcast
Books by Tim Ferriss: https://tim.blog/tim-ferriss-books
Blog: https://tim.blog 
TED talks: https://www.ted.com/speakers/tim_ferriss 
Twitter: https://twitter.com/tferriss
Instagram: https://www.instagram.com/timferriss
YouTube: https://www.youtube.com/timferriss

Resources
Peter Attia ‘Studying Studies’ series: https://peterattiamd.com/ns001
Peter Attia episode: https://tim.blog/2023/03/14/peter-attia-outlive 
The Slow-Carb Diet: https://tim.blog/2012/07/12/how-to-lose-100-pounds
How to Lose 20 lbs. of Fat in 30 Days: https://tim.blog/2007/04/06/how-to-lose-20-lbs-of-fat-in-30-days-without-doing-any-exercise
Seth Godin episode: https://tim.blog/2016/02/10/seth-godin 
Suicide article: https://tim.blog/2015/05/06/how-to-commit-suicide
Healing After Childhood Abuse episode: https://tim.blog/2020/09/16/how-to-heal-trauma-transcript
Dog Training episode: https://tim.blog/2016/11/14/susan-garrett
Saisei Foundation: https://saiseifoundation.org 
The Project on Psychedelics Law and Regulation (POPLAR): https://petrieflom.law.harvard.edu/research/the-project-on-psychedelics-law-and-regulation-poplar 
Ferriss-UC Berkeley Psychedelic Journalism Fellowship: https://projects.journalism.berkeley.edu/bcsp
Multidisciplinary Association for Psychedelic Studies (MAPS): https://maps.org 
Waking Up app: https://www.wakingup.com 
Cockpunch: https://cockpunch.com 

Books
Built to Move: https://a.co/d/0z5Q6pu
Why We Sleep: https://a.co/d/2Ff5QHH
The Art of Fiction: https://a.co/d/1SCNIzl
Bad Science: https://a.co/d/iv5SM24
How to Lie with Statistics: https://a.co/d/dhbEsUp
Brain Energy: https://a.co/d/bt8hTLU
Gold: https://a.co/d/1sWaF1i
Don't Shoot the Dog: https://a.co/d/d5zOjgH

Timestamps
00:00:00 Tim Ferriss
00:04:08 Sponsors: Maui Nui, LMNT, Levels
00:07:43 4-Hour Body & Development Mindset
00:15:22 Origins of Good Ideas 
00:20:06 Writing & Structured Thinking
00:27:58 Writing, Night Owls
00:33:06 Sponsor: AG1
00:34:21 Investigating Outliers; Social Media & Smartphones
00:40:37 Scientific Literacy, Randomized Clinical Trials 
00:45:09 Supplement & Experiment Fails; Cold Exposure & Hyperthermia
00:50:46 Slow Carb Diet & Adherence
01:03:35 Morning Protein Intake; Fasting
01:08:48 Sponsor: InsideTracker
01:09:53 Power of Place; Building Your Network & Volunteering
01:21:43 Developing Skills; Examining Motivation & Good Questions; Simplicity
01:33:32 Early Psychedelic Exploration, Depression
01:45:38 Psychedelic Research & Mental Health Funding
01:59:00 Saisei Foundation, Journalism Fellowship, Law & Education
02:08:22 Transcranial Magnetic Stimulation (TMS), Psychedelics
02:13:28 Meditation, Transcendental Meditation, Nature 
02:18:50 Extended Nature Retreats & Integration Period; “Generative Drive”
02:28:05 Mentors
02:34:53 Mind & Attention Allocation, Social Media, Boredom
02:44:12 Cockpunch
03:00:23 Suicide & Depression, Sexual Abuse, Vulnerability 
03:14:22 Making Meaning from Suffering
03:19:32 Role Identity, Future
03:27:38 Parenthood, Animals & Training
03:32:21 Podcasting, Experimentation
03:36:52 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer: https://hubermanlab.com/disclaimer

Tim Ferriss: How to Learn Better & Create Your Best Future | Huberman Lab Podcast

In this episode, I discuss the causes and treatments of different types of headaches, including tension headaches, migraines, sinus and cluster headaches, as well as menstrual and other hormone-based headaches. I describe how to distinguish between the different headache types and how to select the right treatment, including prescription-based and non-prescription-based treatments, behavioral and nutrition-based approaches. I also explain the evidence and mechanisms supporting the use of omega-3 fatty acids, high dose creatine, peppermint oil, turmeric, acupuncture and more. Additionally, I touch on traumatic brain injury, the causes of photophobia, aura, and the link between spicy foods and thunderclap headaches. By the end of this episode, listeners and viewers will have a comprehensive understanding of headaches, their types and the best way to prevent and stop them.

Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Thesis: https://takethesis.com/huberman
LMNT: https://drinklmnt.com/huberman
Maui Nui Venison: https://mauinuivenison.com/huberman 
InsideTracker: https://www.insidetracker.com/huberman

Supplements from Momentous
https://www.livemomentous.com/huberman

Huberman Lab Premium
https://hubermanlab.com/premium

Social & Website
Instagram: https://www.instagram.com/hubermanlab 
Twitter: https://twitter.com/hubermanlab 
Facebook: https://www.facebook.com/hubermanlab 
TikTok: https://www.tiktok.com/@hubermanlab 
LinkedIn: https://www.linkedin.com/in/andrew-huberman
Website: https://hubermanlab.com 
Newsletter: https://hubermanlab.com/neural-network

Articles
Prevention of traumatic headache, dizziness and fatigue with creatine administration. A pilot study: https://bit.ly/3Y8lKLU
Long-chain omega-3 fatty acids and headache in the U.S. population: https://bit.ly/3X5lRXw
Dietary alteration of n-3 and n-6 fatty acids for headache reduction in adults with migraine: randomized controlled trial: https://bit.ly/3Y4SXaZ
Effect of omega-3 fatty acids on premenstrual syndrome: A systematic review and meta-analysis: https://bit.ly/40uX5Tu
Effect of Peppermint and Eucalyptus Oil Preparations on Neurophysiological and Experimental Algesimetric Headache Parameters: https://bit.ly/3wZegiu
Herbal treatments for migraine: A systematic review of randomised-controlled studies: https://bit.ly/40uXbuk

Timestamps
00:00:00 Headache
00:03:51 Sponsors: Thesis, LMNT, Maui Nui, Momentous
00:07:47 Headache Sources: Muscle Tension; Blood Flow & Meninges
00:14:06 Headache Sources: Neurons; Inflammation & Sinus Headache 
00:23:21 3 Neuron Types, Pain, Tension Headaches
00:31:05 Tension Headaches
00:33:25 AG1 (Athletic Greens)
00:34:29 Migraine Headaches, Aura, Photophobia 
00:43:10 Cluster Headaches
00:47:47 Hormone-Based Headaches, Menstrual Cycle & Menopause
00:53:38 Traumatic Brain Injury (TBI) & Headache, Baseline Health
01:02:08 Tool: Headache Treatment, Creatine Monohydrate & TBI
01:12:22 InsideTracker
01:13:55 Headache Treatment, Omega-3 & Omega-6 Fatty Acids (Linolic Acid)
01:22:14 Tool: Omega-3 Supplementation, Omega-6 Fatty Acids & Inflammation
01:28:11 Hormone Headache Treatment & Omega-3s
01:31:24 Tool: Aura, Photophobia & Offsetting with Red Light 
01:44:15 Tool: Tension Headache & Botox Treatment
01:49:43 Tool: Alternative Headache Treatments, Peppermint Oil, Menthol
02:01:35 Tool: Tension Headaches Treatment & Acupuncture
02:05:41 Tool: Migraine & Herbal Treatment, Caffeine Timing
02:13:26 Tool: Migraine Treatments & Curcumin (Turmeric) 
02:18:00 Carolina Reaper Pepper & Thunderclap Headache
02:24:21 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Momentous, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

How to Stop Headaches Using Science-Based Approaches | Huberman Lab Podcast

This episode serves as a sort of “Dopamine Masterclass”. I discuss the immensely powerful chemical that we all make in our brain and body: dopamine. I describe what it does and the neural circuits involved. I explain dopamine peaks and baselines, and the cell biology of dopamine depletion. I include 14 tools for how to control your dopamine release for sake of motivation, focus, avoiding and combating addiction and depression, and I explain why dopamine stacking with chemicals and behaviors inevitably leads to states of underwhelm and poor performance. I explain how to achieve sustained increases in baseline dopamine, compounds that injure and protect dopamine neurons including caffeine from specific sources. I describe non-prescription supplements for increasing dopamine—both their benefits and risks—and synergy of pro-dopamine supplements with those that increase acetylcholine. 

#HubermanLab #Dopamine #Motivation

Thank you to our sponsors:
ROKA - https://www.roka.com/huberman
InsideTracker - https://www.insidetracker.com/huberman
Headspace - https://www.headspace.com/specialoffer

Logitech Event - Rethink Education: The Biology of Learning
https://info.logitech.com/ReThink-Education.html

Support Research in Huberman Lab at Stanford:
https://hubermanlab.stanford.edu/giving

Supplements from Thorne:
http://www.thorne.com/u/huberman

Social:
Instagram - https://www.instagram.com/hubermanlab
Twitter - https://twitter.com/hubermanlab
Facebook - https://www.facebook.com/hubermanlab
Website - https://hubermanlab.com
Newsletter - https://hubermanlab.com/neural-network

Links:
Review on Dopamine: https://www.nature.com/articles/s41583-021-00455-7
Cold Exposure & Dopamine: https://link.springer.com/article/10.1007%2Fs004210050065

Timestamps:
00:00:00 Introduction & Tool 1 to Induce Lasting Dopamine
00:04:48 Sponsors: Roka, InsideTracker, Headspace
00:09:10 Upcoming (Zero-Cost) Neuroplasticity Seminar for Educators
00:09:58 What Dopamine (Really) Does
00:15:30 Two Main Neural Circuits for Dopamine 
00:18:14 How Dopamine Is Released: Locally and Broadly
00:22:03 Fast and Slow Effects of Dopamine
00:25:03 Dopamine Neurons Co-Release Glutamate
00:28:00 Your Dopamine History Really Matters 
00:30:30 Parkinson’s & Drugs That Kill Dopamine Neurons. My Dopamine Experience 
00:36:58 Tool 3 Controlling Dopamine Peaks & Baselines
00:40:06 Chocolate, Sex (Pursuit & Behavior), Nicotine, Cocaine, Amphetamine, Exercise
00:46:46 Tool 4 Caffeine Increases Dopamine Receptors
00:49:54 Pursuit, Excitement & Your “Dopamine Setpoint”
00:56:46 Your Pleasure-Pain Balance & Defining “Pain”
01:00:00 Addiction, Dopamine Depletion, & Replenishing Dopamine
01:07:50 Tool 5 Ensure Your Best (Healthy) Dopamine Release
01:15:28 Smart Phones: How They Alter Our Dopamine Circuits
01:19:45 Stimulants & Spiking Dopamine: Counterproductive for Work, Exercise & Attention
01:22:20 Caffeine Sources Matter: Yerba Mate & Dopamine Neuron Protection
01:24:20 Caffeine & Neurotoxicity of MDMA
01:26:15 Amphetamine, Cocaine & Detrimental Rewiring of Dopamine Circuits
01:27:57 Ritalin, Adderall, (Ar)Modafinil: ADHD versus non-Prescription Uses
01:28:45 Tool 6 Stimulating Long-Lasting Increases in Baseline Dopamine 
01:37:55 Tool 7 Tuning Your Dopamine for Ongoing Motivation
01:47:40 Tool 8 Intermittent Fasting: Effects on Dopamine 
01:53:09 Validation of Your Pre-Existing Beliefs Increases Dopamine
01:53:50 Tool 9 Quitting Sugar & Highly Palatable Foods: 48 Hours
01:55:36 Pornography
01:56:50 Wellbutrin & Depression & Anxiety
01:58:30 Tool 10 Mucuna Pruriens, Prolactin, Sperm, Crash Warning
02:01:45 Tool 11 L-Tyrosine: Dosages, Duration of Effects & Specificity
02:05:20 Tool 12 Avoiding Melatonin Supplementation, & Avoiding Light 10pm-4am
02:07:00 Tool 13 Phenylethylamine (with Alpha-GPC) For Dopamine Focus/Energy
02:08:20 Tool 14 Huperzine A
02:10:02 Social Connections, Oxytocin & Dopamine Release
02:12:20 Direct & Indirect Effects: e.g., Maca; Synthesis & Application
02:14:22 Zero-Cost & Other Ways To Support Podcast & Research

The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

Controlling Your Dopamine For Motivation, Focus & Satisfaction | Huberman Lab Podcast #39

In this episode I discuss science-supported tools for enhancing focus, learning, creativity, sleep, physical strength and endurance and brain and body health. I explain each protocol in detail, the rationale behind it, and how the protocol can be adjusted depending on individual needs. I set these tools in the context of a 24-hour day as a way of framing how one might incorporate these tools and protocols into their own daily routine.

Thank you to our sponsors:
ROKA - https://www.roka.com - code: huberman
InsideTracker - https://www.insidetracker.com/huberman
Headspace - https://www.helixsleep.com/huberman

Our Patreon page:
https://www.patreon.com/andrewhuberman

Supplements from Thorne:
http://www.thorne.com/u/huberman

Social:
Instagram - https://www.instagram.com/hubermanlab
Twitter - https://twitter.com/hubermanlab
Facebook - https://www.facebook.com/hubermanlab

Website: https://hubermanlab.com
Join the Neural Network: https://hubermanlab.com/neural-network

Timestamps:
00:00:00 Introduction: Protocols for sleep, mood, focus, exercise creativity
00:04:08 Sponsors
00:08:50 Protocol 1: Record Your Daily Waking Time & Temperature Minimum 
00:12:07 Protocol 2: Self-Generate Forward Motion (Outdoors) 
00:17:00 Protocol 3: View Natural Light For 10-30min Every Morning
00:22:43 What To Do If You Can’t View The Sun: Blue Light 
00:26:50 Protocol 4: Hydrate Correctly 
00:28:00 Protocol 5: Delay Caffeine 90-120m After Waking
00:30:48 Protocol 6: Fast (or Fat-Fast) Until Noon
00:32:30 What Actually Breaks A Fast & What Doesn’t?
00:34:30 Fat Loss & Glucagon-Like Peptide 1 (GLP1), Yerba Mate, Guayusa Tea
00:37:30 Protocol 7: Optimize Deep Work: Visual Elevation, Ultradian Cycles, White Noise
00:48:30 Optimal Time of Day To Do Hard Mental Work 
00:52:07 Protocol 8: Optimal Exercise; 3:2 Ratio
01:03:54 Tools for Training & Mental Focus: Fasting, Salt, Stimulants, Alpha-GPC 
01:10:00 Protocol 9: Eat For Brain Function & Mood
01:17:39 Protocol 10: Get Your Testosterone & Estrogen In An Ideal Range
01:24:00 Protocol 11: Reset the Mind & Body, Enhance Neuroplasticity, Reveri.com
01:31:15 Protocol 12: Hydrate Correctly, Nap Rules
01:33:29 Protocol 13: View Late Afternoon/Evening Light To Support Sleep & Dopamine
01:39:00 Protocol 14: Eat Dinner That Promotes Serotonin, Calm Sleep
01:44:27 Protocol 15: Optimize Falling & Staying Asleep; Tools & Supplements That Work
01:55:00 Protocol 16: Preventing Middle of the Night Waking
01:59:10 Protocol 17: Weekends, Recovering From A Poor Nights Sleep
02:05:20 Neural Network, Supplement Sources, Sponsors

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

Maximizing Productivity, Physical & Mental Health with Daily Tools | Huberman Lab Podcast #28

This episode explains what stress is, and how it recruits our brain and body to react in specific ways. I describe the three main types of stress, and how two of them actually enhance the function of our immune system making us less vulnerable to infections. I review tools that allow us to control our stress in real-time, as well as tools to prevent long-term stress, burnout and stress-induced illness and anxiety. As always, we cover behavioral tools and supplements that can assist or hinder stress control.

#HubermanLab #Stress #Neuroscience

For an updated list of our current sponsors, please visit our website as previous sponsors mentioned in this podcast episode may no longer be affiliated with us: https://hubermanlab.com/sponsors

Social:
Instagram - https://www.instagram.com/hubermanlab
Twitter - https://twitter.com/hubermanlab
Facebook - https://www.facebook.com/hubermanlab

Website - https://hubermanlab.com
Join the Neural Network - https://hubermanlab.com/neural-network

Timestamps below.
00:00:00 Introduction 
00:04:41 Emotions: A Logical Framework of Brain-Body Loops 
00:10:29 Stress: The (Falsely Narrow) Animal Attack Narrative 
00:14:31 The Stress RESPONSE: Generic, Channels blood, Biases Action 
00:21:08 Tools to Actually Control Stress: Reduce Alertness or Increase Calm  
00:24:15 The Fastest Way to Reduce Stress In Real Time: “Respiratory Sinus Arrhythmia”  
00:29:45 The Fastlane to Calm 
00:34:53 Important Notes About Heart Rate Deceleration: Vaso-vagal Lag 
00:36:50 Cyclic Sighing For Calm and Sleep Induction 
00:37:57 Nasal Breathing For Cosmetic, Immune and Performance Enhancement 
00:38:46 Two Breathing Centers In The Brain 
00:39:45 Breathing For Speaking Clearly  
00:40:39 The 3 Types of Stress: Short, Medium and Long-Term  
00:42:10 Positive Effects of Short-Term Stress: Immunity and Focus 
00:45:32 Adrenalin (Epinephrine) Deploys Killer Immune Cells  
00:46:40 Cyclic Deep Breathing IS Stress: Wim Hof, Tummo & Super-Oxygenation  
00:50:58 Inflammation Is Useful and Good, In the Short Term 
00:52:02 Procrastination and Self-Manufactured Nootropics 
00:53:00 Relaxation Can Causes Illness  
00:54:30 Immune Activation Protocol 
00:55:20 Medium Term Stress: A Clear Definition 
00:56:07 Stress Threshold 
00:57:10 Stress Inoculation Tools: Separating Mind & Body, On Purpose 
00:59:50 Use Vision to Calm the Mind When the Body Is Agitated 
01:02:36 Beyond NSDR 
01:04:36 Long Term Stress: Definition, Measurement, Cardiovascular Risks  
01:06:30 Tools for Dealing With Long Term Stress 
01:08:20 The Oxytocin Myth 
01:09:15 Serotonin: Satiety, Safety  
01:12:00 Delight and Flexibility  
01:13:30 Chemical Irritants We Make But Can Control: Tackykinin  
01:15:40 Impactful Gratitude  
01:16:25 Non-Prescription Chemical Compounds For Additional Anti-Stress Support  
01:18:04 Melatonin: Cautionary Note About Adrenal Suppression 
01:19:15 Adrenal Burnout Is A Myth… But Why You Need to Know About It Anyway 
01:21:10 L-Theanine For Stress Reduction and Task Completion Anxiety 
01:23:00 Beware Taurine and Energy Drinks With Taurine 
01:23:30 Ashwagandha: Can Powerfully Lower Anxiety And Cortisol  
01:25:50 Examine.com Is An Amazing Free Resource  
01:26:20 How This All Relates to Emotions: State Versus Demand = Valence 
01:32:00 Modulating Reactivity, Mindfulness, & Functionality With Objective Tools 
01:34:00 Next Steps  
01:35:40 Topic Suggestions, Subscriptions and Reviews Please 
01:37:40 Additional Resources, Synthesis

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com

Andrew Huberman Transcript on Youtube