Huberman Lab

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

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

Function: https://functionhealth.com/huberman

Lingo: https://hellolingo.com/huberman

Timestamps

(00:00:00) Dr. Alan Castel

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

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

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

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

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

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

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

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

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

(00:40:28) Sponsor: AG1

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

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

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

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

(01:12:08) Sponsor: Function

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

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

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

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

(01:36:31) Sponsor: Lingo

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

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

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

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

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

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

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

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

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

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

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

Disclaimer & Disclosures

*This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. Andrew Huberman receives cash compensation from Wealthfront Brokerage for paid testimonials in his podcast, creating a conflict of interest. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC. Wealthfront Brokerage is not a bank. The base APY is 3.30% on cash deposits as of January 30, 2026, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 4.05% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Additional terms and conditions apply, which can be found on Wealthfront.com/Huberman. Funds in the Cash Account are swept to program banks, where it earns the variable APY. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value.
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In this Huberman Lab Essentials episode, I explain the biology and psychology of obsessive-compulsive disorder (OCD) and describe the neural circuitry behind repetitive "thought-action loops," including why compulsive actions actually strengthen the underlying obsessions rather than relieve them. I discuss the most effective treatments for OCD, including exposure-based cognitive behavioral therapy and SSRIs, and explain what the research shows about how these compare when used alone versus together. Finally, I describe a specific clinical protocol in which patients are guided into states of anxiety while learning to suppress compulsive responses, retraining the brain to break the OCD cycle.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

Rorra: https://rorra.com/huberman

Timestamps

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

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

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

(00:04:30) Anxiety, Fear

(00:05:20) Sponsor: AG1

(00:06:40) Genetic Component of OCD

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

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

(00:14:30) Sponsor: Eight Sleep

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

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

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

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

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

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

(00:26:30) Sponsor: Rorra

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

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

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

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

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

Read the episode show notes at hubermanlab.com.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

Joovv: https://joovv.com/huberman

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

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Cesar Millan

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

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

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

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

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

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

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

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

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

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

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

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

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

(01:21:31) Sponsor: Function

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

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

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

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

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

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

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

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

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

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

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

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

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

David: https://davidprotein.com/huberman

Timestamps

(00:00:00) Kyle Gillett

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

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

(00:05:36) Caloric Restriction & Testosterone

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

(00:07:56) Sponsor: LMNT

(00:09:28) Exercise & Hormone Health

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

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

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

(00:19:02) Vitamin D, Boron

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

(00:23:34) Sponsor: AG1

(00:24:53) Fadogia Agrestis

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

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

(00:33:58) Sponsor: David

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

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

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

(00:40:13) Acknowledgements

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

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Rorra: https://rorra.com/huberman

ROKA: https://roka.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Ido Portal

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

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

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

(00:17:05) Meditation, Anxiety

(00:19:54) Mind-Body States

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

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

(00:47:20) Sponsor: AG1

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

(00:54:41) Playful Restraint, Softness

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

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

(01:15:19) Sponsor: LMNT

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

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

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

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

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

(01:53:56) Sponsor: Function

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

(02:03:53) Relationships, Dynamic Practice

(02:10:59) Music, Movement

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

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

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

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

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

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

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Carbon: https://joincarbon.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Layne Norton

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

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

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

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

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

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

(00:19:59) Sponsor: Function

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

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

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

(00:30:34) Sponsor: AG1

(00:31:53) Creatine Monohydrate, Dose

(00:35:12) Building Confidence; Acknowledgements

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

Read the episode show notes at hubermanlab.com.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

Lingo: https://hellolingo.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Paul Eastwick

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

(00:08:57) Initial Attraction, Maturity

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

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

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

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

(00:42:15) Sponsor: AG1

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

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

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

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

(01:11:25) Texting, Verbal Skills

(01:16:15) Sponsor: LMNT

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

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

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

(01:36:18) Homosexual Dating & Relationships

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

(01:46:28) Sponsor: Function

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

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

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

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

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

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

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

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

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

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

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

Timestamps

(00:00:00) Flexibility

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

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

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

(00:11:11) Sponsor: LMNT

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

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

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

(00:20:37) Sponsor: Eight Sleep

(00:21:55) Static Stretching & Aging

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

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

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

(00:29:01) Sponsor: AG1

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

(00:35:10) Recap of Stretching Protocols

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

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

Function: https://functionhealth.com/huberman

Joovv: https://joovv.com/huberman

Timestamps

(00:00:00) Andy Stumpf

(00:03:09) Protocols Book

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

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

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

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

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

(00:36:07) Skydiving, Wingsuit Flying

(00:41:47) Sponsor: AG1

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

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

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

(01:12:16) Sponsor: Function

(01:13:55) Parents' Divorce

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

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

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

(01:48:00) Sponsor: Joovv

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

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

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

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

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

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

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

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

*This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. Andrew Huberman receives cash compensation from Wealthfront Brokerage for paid testimonials in his podcast, creating a conflict of interest. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC. Wealthfront Brokerage is not a bank. The base APY is 3.30% on cash deposits as of January 30, 2026, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 4.05% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Additional terms and conditions apply, which can be found on Wealthfront.com/Huberman. Funds in the Cash Account are swept to program banks, where it earns the variable APY. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value.

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

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

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

Timestamps

(00:00:00) Sleep Toolkit

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

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

(00:08:04) Sponsor: Eight Sleep

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

(00:11:38) Morning: Caffeine Timing

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

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

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

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

(00:21:41) Sponsor: AG1

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

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

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

(00:31:03) Caution for Melatonin Supplementation

(00:31:41) Sponsor: LMNT

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

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

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

(00:38:30) Recap

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

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

BetterHelp: https://betterhelp.com/huberman

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

Timestamps

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

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

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

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

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

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

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

(00:39:33) Sponsor: AG1

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

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

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

(01:09:49) Sponsor: Helix Sleep

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

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

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

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

(01:41:20) Industry-Sponsored Studies

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

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

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

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

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Function: https://functionhealth.com/huberman

BetterHelp: https://betterhelp.com/huberman

Timestamps

(00:00:00) Nolan Williams

(00:00:21) Depression

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

(00:05:15) TMS for Depression

(00:07:47) Sponsor: Function

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

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

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

(00:20:18) Sponsor: BetterHelp

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

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

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

(00:34:46) Sponsor: AG1

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

(00:40:07) Acknowledgements

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

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

Lingo: https://hellolingo.com/huberman

Function: https://functionhealth.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Abud Bakri

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

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

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

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

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

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

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

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

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

(00:45:17) Sponsor: AG1

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

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

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

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

(01:18:17) Sponsor: Function

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

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

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

(01:49:13) Sponsor: LMNT

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

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

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

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

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

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

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

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

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

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

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

Timestamps

(00:00:00) Grief

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

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

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

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

(00:11:28) Sponsor: Eight Sleep

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

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

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

(00:22:30) Sponsor: LMNT

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

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

(00:33:03) Sponsor: AG1

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

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

Read the episode show notes at hubermanlab.com.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

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

Joovv: https://joovv.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Jeff Cavaliere

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

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

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

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

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

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

(00:35:08) Sports, Movement Imbalance

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

(00:46:44) Sponsor: AG1

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

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

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

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

(01:19:50) Sponsor: Joovv

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

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

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

(01:48:15) Sponsor: Function

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

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

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

Disclaimer & Disclosures
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In this Huberman Lab Essentials episode, my guest is Dr. Eddie Chang, MD, a neurosurgeon and Chair of the Department of Neurological Surgery at the University of California, San Francisco (UCSF). We discuss the neural circuits underlying speech and language, including how the brain controls the larynx, vocal folds and articulators to shape breath into words. We also explore his pioneering work on speech neural prosthetics — brain-machine interfaces that allow paralyzed patients to communicate by decoding neural activity into speech and avatar-driven facial expressions. Additionally, we examine the neurobiology of stuttering, the role of auditory feedback in fluent speech, and the broader ethical questions surrounding brain augmentation technologies.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Speech & Language

(00:00:23) Speech vs Language, Pragmatics, Semantics & Syntax

(00:03:11) Larynx, Vocal Folds & Shaping the Breath

(00:05:35) Crying & Laughter, Vocalizations vs Speech

(00:06:37) Sponsor: Function

(00:08:52) Paralysis, Brainstem Stroke, ALS & Locked-In Syndrome

(00:10:52) BRAVO Trial, Pancho & First Patient

(00:12:31) Brain Surgery, Electrode Array & Decoding Speech

(00:14:34) AI, 50-Word Vocabulary & Autocorrect

(00:16:06) Sponsor: BetterHelp

(00:17:30) Neuralink, Brain-Machine Interfaces & Augmentation Ethics

(00:22:21) Avatars, Facial Expressions & Non-Verbal Communication

(00:25:48) Sponsor: AG1

(00:27:12) Stuttering, Anxiety & Speech vs Language

(00:30:18) Tool: Stuttering Therapy & Auditory Feedback

(00:31:50) Recap & Acknowledgments

Disclaimer & Disclosures
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Dr. Nick Epley, PhD, is a professor of behavioral science at the University of Chicago and a leading expert on the science of social connection. We discuss how seemingly small daily interactions with strangers (as well as with people we know) can meaningfully improve our mental and physical health. Dr. Epley also explains how to reduce social anxiety using simple and easily accessible science-supported tools. We also discuss the data on assumptions — both the ones we and others make — and why so often those are wrong when it comes to social dynamics.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

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

Function: https://functionhealth.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Nick Epley

(00:02:29) Assumptions about Other Thoughts; Inferring Behavior

(00:09:03) Eye Gaze, Social Cues

(00:14:27) Sponsors: Wealthfront & Eight Sleep

(00:17:18) Tone, Voice vs Writing; AI; Public Figures & Ambiguity

(00:29:59) Importance of Social Connection, Communication Types

(00:37:18) Social Isolation, Self-Worth

(00:42:33) Sponsor: AG1

(00:44:16) Social Media, Conversation & Responsiveness

(00:47:52) Social Connection & Cooperation; Adopted Children

(00:57:04) Connecting with Strangers, Manners

(01:02:52) Fear of Strangers, Tool: Small Moments for Connection

(01:08:50) Sponsor: Function

(01:10:28) Connection to Humanity, Strangers; Extroversion & Well-Being

(01:22:26) Social Anxiety & Changing Beliefs; 100 Days of Rejection

(01:33:52) Perceived Creepiness, Social Anxiety; Developing Social Skills

(01:41:40) Sponsor: LMNT

(01:43:00) Initiating Conversation, Testing Cues, Pessimistic Expectations

(01:47:00) Social Gatherings; Blessings of Children with Down Syndrome

(01:59:43) Parents, Shame, Children Challenges; Supporting Kids' Pursuits

(02:09:17) Outdoors, Hunters, Conservation, Social Connection

(02:17:39) Modeling Social Interactions for Kids, Tool: Habits Awareness

(02:27:42) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures
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In this Huberman Lab Essentials episode, I explain the neural circuits that activate and control aggressive states and behaviors. I discuss how hormones, genes and environmental factors such as day length can shift our aggressive tendencies. I also share science-based tools for modulating aggression, including sunlight exposure, heat therapy and supplementation with ashwagandha or acetyl-L-carnitine.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

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

Timestamps

(00:00:00) Aggression, Types of Aggression

(00:01:43) Context, Aggression vs Sadness

(00:03:11) Hydraulic Pressure Model of Aggression

(00:06:40) Sponsor: LMNT

(00:08:12) Brain Areas for Aggression, Ventromedial Hypothalamus

(00:15:26) Biting, Neural Circuits of Physical Aggression

(00:17:52) Sponsor: Eight Sleep

(00:19:09) Estrogen & Aggression, Testosterone & Competitiveness

(00:22:37) Seasonality, Sunlight, Melatonin & Aggression

(00:24:50) Cortisol, Serotonin & Aggression

(00:26:35) Tool: Reduce Cortisol with Sunlight & Sauna; Ashwagandha

(00:30:39) Sponsor: AG1

(00:31:58) Irritability, Aggression & Genetics; Seasonality

(00:34:49) Tool: ADHD, Acetyl-L Carnitine & Aggressive Behavior

Disclaimer & Disclosures
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Dr. Kentaro Fujita, PhD, is a professor of psychology at The Ohio State University and an expert in the science of self-control and motivation. We discuss the best tools for developing strong self-control: to do more of what you aspire to and cease doing things you would like to avoid. We discuss why you need more than one form of willpower to achieve sustained motivation and overcome procrastination. Dr. Fujita also clarifies the data on the 2-marshmallow test, delayed gratification and intrinsic vs. extrinsic motivation.

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

Lingo: https://hellolingo.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Kentaro Fujita

(00:03:08) Marshmallow Tests, Self-Control; Adult Modeling

(00:08:24) Criticism of Marshmallow Tests, Learning Self-Control

(00:15:08) Sponsors: David & Lingo

(00:17:34) Movement & Motivation

(00:21:42) Doing Hard Things; Exhaustion & Depletion Effect

(00:29:02) Willpower vs Self-Control, Improving Self-Control

(00:34:27) Aspiration or Fear for Motivation, Long- vs Short-Term Outcomes

(00:40:55) Self-Control Toolkit, Tool: Failure & Exploration

(00:46:44) Sponsor: AG1

(00:48:28) Motivation Warm-Up?, Tools: Mindset; Motivation Orientation

(00:57:30) Imperfect Conditions, Self-Control Conflicts, Tool: Why vs How

(01:05:25) Tool: "Whys" & Motivation Goals

(01:11:26) Competition, Tool: Motivation Types

(01:17:13) Sponsor: LMNT

(01:18:33) Abstinence vs Moderation, Consistency vs Rigidity

(01:27:48) Burnout; "Invisible" Goals, Single Goal & Trade-Offs

(01:35:17) Intrinsic Motivation for Sustained Goals

(01:40:16) Sponsor: Function

(01:41:53) Meaning in Simple Tasks, Ikigai

(01:49:03) Self-Control Failure, Tools: Distancing, 3rd Person & Heros

(01:55:04) Words as Motivation, Visualization, Social Validation

(02:03:51) Music, Anchors, Nostalgia

(02:06:46) Intrinsic vs Extrinsic Motivation, Job & Salary

(02:14:11) Mindfulness & Taking Breaks, Wabi-Sabi & Imperfection, Ikigai

(02:20:56) Future Directions

(02:25:19) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures
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In this Huberman Lab Essentials episode, my guest is Dr. Casey Halpern, MD, a professor of neurosurgery at the Perelman School of Medicine at the University of Pennsylvania. We discuss how deep brain stimulation and other neuromodulation approaches are being used to treat Parkinson's disease, obsessive-compulsive disorder (OCD), binge eating disorder and depression-related symptoms. We also explore the brain circuits that drive compulsions, cravings and impulsivity, as well as emerging non-invasive tools for predicting and treating harmful behaviors.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Function: https://functionhealth.com/huberman

Rorra: https://rorra.com.huberman

Timestamps

(00:00:00) Casey Halpern

(00:00:20) Neurosurgery, Deep Brain Stimulation

(00:04:19) Obsessive-Compulsive Disorder (OCD) & Treatments

(00:10:11) Sponsor: Function

(00:11:49) OCD Brain Areas, Addiction

(00:14:12) Nucleus Accumbens, Risk & Rewards; Binge Eating Disorder

(00:18:28) Sponsor: AG1

(00:19:46) Non-Invasive Brain Stimulation, Transcranial Magnetic Stimulation

(00:27:31) Sponsor: Rorra

(00:28:46) Awareness of Cravings, Severe Binge Eating Disorder

(00:32:51) Artificial Intelligence/Machine Learning & Predicting Impulsive Behavior

(00:36:57) Acknowledgements

Disclaimer & Disclosures
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Dr. Paul Conti, MD, is a board-certified psychiatrist and an expert in how to improve mental health and increase your sense of agency and wellbeing. He is also an expert in trauma treatment. We discuss practical tools you can use to gain insight into your natural strengths and to make better life choices on your own behalf. We explore how these tools can help overcome low motivation, intrusive thoughts and self-destructive bad habits. We also discuss how to balance internal reflection and external action to ensure you move your life forward in the right directions.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

BetterHelp: https://betterhelp.com/huberman

Function: https://functionhealth.com/huberman

Rorra: https://rorra.com/huberman

Timestamps

(00:00:00) Paul Conti

(00:02:51) Self View; Tool: What's Going Right?; State Dependence

(00:10:03) Sponsors: Helix Sleep & BetterHelp

(00:12:44) Tool: Compassionate Curiosity; Falseness; Social Media

(00:21:00) Doing vs Thinking; Self-Reflection

(00:29:55) External vs Internal Processing, Balance

(00:40:42) Sponsor: AG1

(00:42:26) Quiet vs Verbal; Questions to Learn About Self

(00:53:17) Examined Life & Reflection; Changing Unwanted Behavior

(01:02:54) Making Positive Changes, Problem Solving

(01:07:26) Sponsor: Function

(01:09:03) Behavior Pattern Insight & Reclaiming Agency

(01:17:06) Agency & Control; Getting in Your Own Way

(01:22:49) Trauma, Living Intentionally; Internal Turmoil

(01:29:08) Intrusive Thoughts, Tool: Self Talk Awareness; Dreams

(01:34:10) Sponsor: Rorra

(01:35:23) Trauma & Emotions; Healing Childhood Trauma

(01:43:32) Photographs, Positive Climate for the Mind; Spirituality, Good & Evil

(01:52:53) Happiness & Expectations; Death, Living a Good Life

(02:03:10) Book Writing; Acknowledgements

(02:07:25) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures
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In this Huberman Lab Essentials episode, I explain how the body senses and uses sugar, and why understanding those mechanisms can help reduce sugar cravings. I discuss different types of sugar and how they are processed by pathways in the gut and the brain to shape appetite and the desire for specific foods. I also share many science-based tools to help curb sugar cravings and support healthy blood sugar regulation.

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Lingo: https://hellolingo.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Sugar

(00:00:37) Hunger, Hormones & Blood Glucose

(00:03:03) Fructose vs Glucose, Controlling Hunger

(00:06:30) Sponsor: AG1

(00:07:54) Brain Circuits: Sweet Taste & Nutritive Pathways

(00:10:51) Sweet Taste & Dopamine

(00:13:22) Gut & Blood Glucose; Tool: Sugar Cravings & Hidden Sugars

(00:15:44) Sponsor: Lingo

(00:16:53) Glycemic Index, Tool: Food Choices, Fiber & Sugar Intake

(00:20:55) Glutamine Supplementation, Leaky Gut & Sugar Cravings

(00:23:17) Tool: Lemon Juice to Blunt Blood Glucose

(00:26:44) Sponsor: LMNT

(00:28:16) Tool: Reduce Blood Sugar Cravings with Cinnamon

(00:29:10) Berberine & Potent Molecules to Regulate Blood Glucose

(00:30:52) Tool: Quality Sleep & Sugar Cravings

Disclaimer & Disclosures
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Scott Galloway is a professor of marketing at New York University's Stern School of Business. We discuss masculine roles and obligations of past, present and future. We explore which are timeless and which are changing, and positive steps boys and men can take to create meaning and stability in their lives. We cover work, finances, health and relationships to build a grounded, purposeful life. We also discuss tech, social media, alcohol, cannabis and porn. Throughout, we emphasize specific daily practices for building mental, physical and economic resilience, compassion for others, and for navigating key life decisions in every realm.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

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

Function: https://functionhealth.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Scott Galloway

(00:02:45) Mentoring Young Men

(00:06:16) Positive Masculinity Defined

(00:13:37) Sponsors: David & Wealthfront

(00:16:33) Men & Goals, Role Models, Technology; Relationships

(00:26:34) Elon Musk; Big Tech

(00:31:53) Varying Role Models, Flaws; Criticism, Big Tech & Incendiary Content

(00:43:33) Sponsor: AG1

(00:44:57) Fear, Dating & Rejection, Relationship Dynamics

(00:53:39) Social Media Impacts on Kids; Regulation

(01:06:03) Phone, Dopamine & Pseudo-OCD; Solutions

(01:14:03) Sponsor: Function

(01:15:14) Naval Academy & Lifestyle Protocols, Mandatory National Service

(01:23:08) Alcohol Phones & Professional Considerations

(01:33:43) Drinking Age; Cannabis, THC

(01:37:16) Sponsor: LMNT

(01:38:36) Cannabis; Porn, Addiction

(01:46:14) Anger; Testosterone; Aspirational Masculinity, Toxic Femininity

(01:56:25) Advocating for Young Men, Economic Opportunity, Gerontocracy

(02:04:43) Generation Gaps, Retirement, "Vampire" Generation

(02:10:30) Bet on Unremarkable, Universities & Vocations; Gerontocracy

(02:18:48) Aging; Paying it Forward & Male Mentorship

(02:25:33) Seeking Mentors, Young Men; Acknowledgments

(02:33:13) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

*This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. Andrew Huberman receives cash compensation from Wealthfront Brokerage for paid testimonials in his podcast, creating a conflict of interest. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC.  Wealthfront Brokerage is not a bank. The base APY is 3.30% on cash deposits as of January 30, 2026, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 4.05% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Additional terms and conditions apply, which can be found on Wealthfront.com/Huberman.  Funds in the Cash Account are swept to program banks, where it earns the variable APY. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value.

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In this Huberman Lab Essentials episode, my guest is Dr. Erich Jarvis, PhD, a professor and Head of the Laboratory of Neurogenetics of Language at Rockefeller University and an investigator at the Howard Hughes Medical Institute (HHMI). We discuss the brain circuits and genes underlying spoken language and why the ability to learn and produce vocalizations is extraordinarily rare in the animal kingdom. We also explore why song likely evolved before language, how gesture and movement share deep neural roots with speech, the neurobiology of stuttering, why childhood is the optimal window for language acquisition, and how physical movement — including dance — may help preserve speech and cognitive function across a lifetime.

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Function: https://functionhealth.com/huberman

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

Timestamps

(00:00:00) Speech & Language

(00:00:23) Speech vs. Language; Brain Pathways for Communication

(00:01:57) Gesture, Hand Movement & Speech Evolution

(00:04:31) Sponsor: Function

(00:05:59) Innate Vocalizations vs. Learned Speech

(00:08:01) Evolution of Spoken Language; Neanderthals & Vocal Learning

(00:09:29) Birdsong & Human Speech; Brain Circuit Parallels

(00:13:22) Hummingbirds; Vocal Learning Species & Complex Traits

(00:14:32) Critical Periods & Learning Your Native Song

(00:16:50) Pidgin Language & Cultural-Genetic Convergence

(00:18:36) Sponsor: AG1

(00:20:01) Genes Specialized in Speech Circuits

(00:23:05) Critical Period for Language Learning; Multilingualism

(00:25:17) Music, Emotion & Semantic vs. Affective Communication

(00:28:14) Sponsor: Eight Sleep

(00:29:49) Facial Expression & Speech Circuitry

(00:31:07) Written Language & Neural Pathways

(00:32:47) Stuttering; Basal Ganglia & Neurobiological Basis

(00:35:03) Texting & Language Evolution

(00:36:36) Tool: Movement, Dancing & Singing to Maintain Cognitive Health

(00:38:43) Recap

Disclaimer & Disclosures
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Dr. Marc Brackett, PhD, is founding director of the Yale Center for Emotional Intelligence and a professor in the Child Study Center at Yale University. We discuss the science of emotion regulation and practical tools to increase your emotional intelligence. Dr. Brackett clarifies exactly how to do that both in the context of relationships, but also things that you can do on your own to become more emotionally intelligent to later serve you in the context of relationships, work, school, etc. We also discuss how your childhood experiences influence your relationship with emotions, with particular emphasis on how boys and men are socialized around emotional processing and expression.

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Joovv: https://joovv.com/huberman

Lingo: https://hellolingo.com/huberman

LMNT: https://drinklmnt.com/huberman

Rorra: https://rorra.com/huberman

Timestamps

(00:00:00) Marc Brackett

(00:02:55) Emotion Regulation

(00:05:53) Emotion Mindset, Anxiety; Good or Bad Emotions?

(00:11:25) Sponsors: Joovv & Lingo

(00:13:54) Permission for Happiness; Gender, Emotion Suppression

(00:22:13) Young Men, Vulnerability, Incapable; Gay Men

(00:31:00) Boys & Men, Crying; Emotion Socialization

(00:37:34) Sponsor: AG1

(00:38:58) Physical Interaction; Rough/Tumble Play, Teaching Emotion Regulation

(00:46:47) Emotion Calibration, Tools: Leaders & Being a Role Model; Meta-Moment

(00:56:15) Meditation & Stress Tolerance, Tool: Label Emotions; Childhood

(01:03:12) Sponsor: LMNT

(01:04:32) Understand Your Assumptions, Tool: Intentional Co-Regulation

(01:12:09) Vocabulary & Rethinking Emotion, Tool: Reframing

(01:15:49) Emotional Intelligence Training, Self-Evaluation

(01:22:15) Living with Discomfort & Emotional Intelligence

(01:27:01) Marc's Work & Criticism; Emotion "Leakage" & Switching Mindset

(01:34:19) Sponsor: Rorra

(01:35:32) Excitement, Positive Emotion; Modern Concerns, AI & Disconnection

(01:45:11) Major Societal Challenges & Everyday Progress

(01:54:38) Physical/Emotional Identity & Envision Best Self, Tool: Meta-Moment

(02:05:33) Emotional Intelligence

(02:12:46) Curiosity & Compassion; Reflection, Identity

(02:19:32) Point of Connection Game

(02:25:02) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

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

In this Huberman Lab Essentials episode, I explain how memories are formed and how key neurochemicals, such as adrenaline, can be leveraged to enhance memory formation. I also share science-based protocols to enhance learning, strengthen memory recall and reduce the number of repetitions needed to retain new information. In addition, I discuss how exercise supports cognitive function and memory and explore unique memory phenomena such as déjà vu.

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Memory

(00:00:21) Sensory Stimuli & Memory Bias

(00:01:54) Associations & Memory; Tool: Repetition

(00:05:00) Sponsor: Eight Sleep

(00:06:18) Stress, Adrenaline & Strengthening Memories

(00:11:10) Caffeine & Stimulants, Tool: Timing to Enhance Learning & Memory

(00:14:39) Tool: Naps & Sleep for Learning & Memory

(00:16:56) Sponsor: AG1

(00:18:19) Increase Adrenaline to Enhance Learning & Memory, Chronic Stress

(00:21:56) Adrenaline Boosts Memory: Centuries-Old Practice

(00:24:03) Tool: Cardiovascular Exercise & Brain Health, Neurogenesis

(00:26:11) Exercise, Osteocalcin, Hippocampus & Memory

(00:29:37) Sponsor: LMNT

(00:31:09) Tool: Photographs, Mental Snapshots & Improved Memory

(00:34:08) Déjà Vu

(00:36:22) Tool: Brief Meditation Practice to Enhance Memory

(00:38:38) Recap

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

Dr. Natalie Crawford, MD, is a double board-certified OB-GYN and reproductive endocrinologist. We discuss how to improve hormone health at any age and the importance of fertility markers not just for pregnancy, but as a powerful window into overall health, vitality and longevity. We discuss hormone replacement therapy, egg freezing, IVF, and what biomarkers like AMH really indicate. Plus, how anti-inflammatory diets and specific supplements can be beneficial and the impact of microplastics and certain fragrances on hormones. We also discuss lesser-known factors that deplete male and female fertility, vitality and health. This conversation highlights how better understanding of hormones and your reproductive markers can empower better informed choices at every stage of life.

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

BetterHelp: https://betterhelp.com/huberman

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

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Natalie Crawford

(00:02:26) Fertility as a Health Marker, Infertility

(00:05:34) Perimenopause, Menopause, Hormone Replacement Theory

(00:11:01) Sponsors: David & BetterHelp

(00:13:35) Hormone Therapy, Extending Ovarian Lifespan

(00:19:11) Plastics, Toxins & Fertility

(00:22:02) Does Prior Pregnancy Make Conception Easier?, Secondary Infertility

(00:29:02) Testing Sperm; Pregnancy Loss & Conceiving Again, Fertility Testing

(00:38:17) Sponsor: AG1

(00:39:40) Menstrual Cycle, Egg Number & Quality, AMH Test

(00:48:17) Tool: AMH Test; Fertility Education & Patient Choices

(00:53:13) Tool: Tracking Ovulation; Ovulation Disorders

(00:55:11) AMH Test Cost; Genetic Testing & Patient Choice

(01:01:13) Does Egg Freezing Cause Early Menopause?, In Vitro Fertilization (IVF)

(01:05:29) Egg Freezing, IVF, Ethical Concerns; Embryo Banking

(01:15:21) Sponsor: Eight Sleep

(01:16:39) Egg Freezing, Cost & Patient Choices

(01:21:22) Concieving After Hormonal Birth Control, IUD or Depo-Provera

(01:27:17) Pregnancy Termination & Concieving Again

(01:29:28) Support Egg Quality, Tools: Ovulation & Avoiding NSAIDs; 5 Lifestyle Non-Negotiables

(01:34:03) Sleep, Melatonin; Cold Plunge

(01:38:41) Curcumin, NAD/NR, CoQ10, Supplements for Prenatal Care & Sperm Health

(01:42:05) Sponsor: Function

(01:43:16) Fertility Research into Supplements & Lifestyle Factors

(01:48:21) Inflammation, Red Light

(01:53:12) Cannabis & Detriments to Egg & Sperm Health

(01:58:57) Nicotine, Smoking, Egg Health & Sperm Count; Healthy Lifestyle Practices

(02:02:21) GLP-1s, PCOS, Endometriosis; Human Growth Hormone

(02:10:58) Platelet-Rich Plasma; Paternal Age & Sperm Quality; Biotin

(02:17:27) Endocrine Disruptors, Fragrances, Receipts, Tool: Fragrance-Free

(02:22:48) Patient Education & Empowerment; Inflammation, Celiac Disease

(02:25:40) Anti-Inflammatory Diet, Protein, Fiber, Red Meat

(02:33:25) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

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

In this Huberman Lab Essentials episode, my guest is Dr. David Anderson, PhD, a professor of biology at the California Institute of Technology (Caltech) and an investigator at the Howard Hughes Medical Institute (HHMI). We discuss the brain circuits that underlie how emotions emerge and shape behaviors, including the neural control of fear, aggression and pain. We also explore how hormones and neuromodulators influence these emotional states, and why understanding these hidden internal processes is essential for improving future mental health treatments.

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) David Anderson

(00:00:20) Emotions vs States

(00:01:53) Emotion Qualities: Persistence & Generalization

(00:04:04) Aggression

(00:06:39) Sponsor: BetterHelp

(00:07:41) Evolution of Fear & Aggression, Offensive vs Defensive Aggression

(00:09:57) Homeostatic Behaviors & Hydraulic Pressure

(00:12:58) Testosterone, Estrogen & Aggression

(00:14:51) Female vs Male Aggression

(00:16:48) Sponsor: AG1

(00:18:13) Mating Behavior & Aggression; Sexual Violence

(00:21:48) Periaqueductal Gray, Pain Control & Fighting

(00:26:03) Sponsor: Function

(00:27:15) Tachykinin, Pain, Social Isolation & Aggression

(00:31:47) Emotions & Somatic Feeling; Vagus Nerve

(00:36:27) Acknowledgements & Future Direction

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

Dr. Dacher Keltner, PhD, is a professor of psychology at the University of California, Berkeley, and a leading expert on the science of emotions and human connection. We discuss the science of awe—what evokes it and how to access it. Dr. Keltner explains how awe helps us frame our experience of life and who we are both as individuals and collectively. We also discuss the role of humor in social bonding, dispel common myths about the biology of emotions and review the lesser-known factors that strengthen or inhibit relationships and communities.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Joovv: https://joovv.com/huberman

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

Function: https://functionhealth.com/huberman

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

Timestamps

(00:00:00) Dr Dachner Keltner

(00:01:55) Emotions, Awe; Facial Expressions & Culture

(00:08:11) Sponsors: Joovv & Helix Sleep

(00:11:05) Emotion, Motor Movement & Language

(00:15:36) Measuring Emotion; Studying Awe

(00:24:10) Horizons, Small to Vast, Shifting Perspective

(00:29:27) Tool: Awe Walk

(00:33:53) Time Perception, Tool: Space-Time Bridging Meditation; Chimps, Vastness

(00:42:13) Sponsor: AG1

(00:43:37) Consciousness, Collective Experiences & Brain Synchronization

(00:50:04) Music, Concerts & Awe; Sparring, Transcendence

(01:01:28) Joe Strummer

(01:06:04) Inhibitors of Awe, Self-Focus & Narcissism

(01:12:41) Sponsor: Function

(01:13:52) Sports, Collective Effervescence

(01:19:03) Social Media & Online Life, Social Community

(01:29:51) Designing Cities & Places for Awe

(01:34:29) Sponsor: Our Place

(01:35:44) Embarrassment, Teasing; Collective Values

(01:43:05) Male Friendship, Teasing

(01:47:50) Isolation, Loneliness, Reemergence of Community

(01:54:33) Psychedelics, Awe, Treating Trauma; Microdosing

(02:01:18) Looking Forward, Awe Design

(02:08:36) Campfires, Connection, Red Light

(02:13:34) Life After Death; Acknowledgments

(02:17:19) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

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

In this Huberman Lab Essentials episode, my guest is Dr. Andy Galpin, PhD, Executive Director of the Human Performance Center at Parker University and an expert in building strength and muscle size (hypertrophy). We cover the core principles and protocols for building strength and muscle, including science-based guidance on reps, sets, frequency and rest intervals. We also discuss how breathing and mental focus can enhance training and how post-workout downregulation can speed recovery.

Read the show notes at hubermanlab.com.

Subscribe to Perform with Dr. Andy Galpin at performpodcast.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

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

Timestamps

(00:00:00) Andy Galpin

(00:00:39) 9 Exercise Adaptations; Progressive Overload

(00:03:53) Progressive Overload, One-Rep Max, Soreness, Tool: Modifiable Variables

(00:08:39) Sponsor: LMNT

(00:10:12) Full-Body Workout, Exercise Selection

(00:12:44) Training Intensity, Repetitions, Sets, Rest Intervals, Supersets

(00:16:24) Sponsor: AG1

(00:17:48) Hypertrophy vs Strength Training Recovery

(00:20:03) Training Volume & Frequency for Hypertrophy

(00:21:56) Hypertrophy Rep Ranges, Frequency & Recovery; Cell Mechanisms

(00:25:28) Sponsor: Eight Sleep

(00:26:46) Tool: 3 x 5 Protocol; Power vs Strength

(00:28:23) Mental Awareness in Training; Mind-Muscle Connection

(00:31:25) Activating Muscle Groups, Awareness, Tool: Eccentric Overload

(00:33:40) Perform Podcast: Season 3

(00:34:04) Tool: Resistance Training Breathing & Post-Training

(00:38:20) Acknowledgments

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