PODCAST

Huberman Lab

Scicomm Media

The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body controls our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.
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The Science of Setting & Achieving Goals | Episode 55
In this episode, I discuss the science of setting, assessing, and pursuing goals. I explain the neural (brain) circuits that underlie goal setting and pursuit. Then I describe nine science-supported tools anyone can apply toward their goals. I explain when and how to use goal visualization, when to use multitasking and how to use specific rewards to improve the likelihood of reaching your goals. I also explain why envisioning failures and their consequences are effective and how to set goals of the appropriate level of challenge. I also explain how the molecule dopamine is used to gauge our progress toward milestones and long-term overarching goals and how to leverage dopamine for goal pursuit. Finally, I explain a unique tool called 'space-time bridging' that can be used to support all aspects of goal setting, assessment, and pursuit. This episode ought to be useful for anyone seeking to improve their performance in work, school, exercise, athletics, or personal development.   Thank you to our sponsors: LMNT - https://www.drinkLMNT.com/huberman Athletic Greens - https://www.athleticgreens.com/huberman ROKA - https://www.roka.com - code "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 Newsletter - https://hubermanlab.com/neural-network    Links: The 85% Rule for Optimal Learning - https://www.nature.com/articles/s41467-019-12552-4  Effects of Narrowing Visual Attention on Goal Pursuit Behavior - https://journals.sagepub.com/doi/10.1177/0146167219861438     Timestamps: 00:00:00 The Neuroscience of Goals00:01:56 Tool 1: Learn Fast(er) by the 85% Rule 00:06:04 LMNT, Athletic Greens, ROKA00:13:55 Brain Circuits for Setting & Pursuing Goals00:21:52 Determining the Value of Goals 00:24:33 Psychology of Goal Setting: Assessing Value, Action Steps00:30:29 Peripersonal Space vs. Extrapersonal Space00:35:39 Visually Focusing on a Goal Line Improves Performance00:43:50 How Vision Improves Performance: Blood Pressure00:51:55 Tool 2: Use Focal Vision to Initiate Goal Pursuit00:54:40 Tool 3: Use Aged Self-Images to Self-Motivate 00:59:33 Tool 4: Visualization of Goals is Only Helpful at the Start 01:02:05 Tool 5: Visualizing Failure is the Best Ongoing Motivator01:07:26 Tool 6: Make Goals Moderately Lofty 01:13:05 Tool 7: Avoid Goal Distraction; Focus on 1-2 Major Goals Per Year01:15:57 Tool 8: Ensure Specificity of Goals, Weekly Assessment01:19:57 Dopamine, Motivation & Pleasure in Seeking Goals01:22:43 Dopamine Reward Prediction Error, Controlling Dopamine01:34:26 How Dopamine Influences Vision & Vice Versa01:38:10 Interim Summary of Goal-Pursuit Steps01:39:50 Tool 9: Space-Time Bridging 01:49:59 Summary01:51:50 Subscribe, Sponsors, Patreon, Supplements: Thorne, Instagram, Twitter, Newsletter 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
2d ago
1 hr 54 mins
Dr. Jack Feldman: Breathing for Mental & Physical Health & Performance | Episode 54
This episode my guest is Dr. Jack Feldman, Distinguished Professor of Neurobiology at University of California, Los Angeles and a pioneering world expert in the science of respiration (breathing). We discuss how and why humans breathe the way we do, the function of the diaphragm and how it serves to increase oxygenation of the brain and body. We discuss how breathing influences mental state, fear, memory, reaction time, and more. And we discuss specific breathing protocols such as box-breathing, cyclic hyperventilation (similar to Wim Hof breathing), nasal versus mouth breathing, unilateral breathing, and how these each effect the brain and body. We discuss physiological sighs, peptides expressed by specific neurons controlling breathing, and magnesium compounds that can improve cognitive ability and how they work. This conversation serves as a sort of "Master Class" on the science of breathing and breathing related tools for health and performance.   Thank you to our sponsors: Thesis - https://takethesis.com/huberman Athletic Greens - https://www.athleticgreens.com/huberman Headspace - https://www.headspace.com/specialoffer    Our Breath Collective: https://www.ourbreathcollective.com/huberman    Dr. Jack Feldman Links: UCLA website - https://bioscience.ucla.edu/people/jack-feldmanWikipedia - https://en.wikipedia.org/wiki/Jack_L._FeldmanTwitter - https://twitter.com/prebotzingerInstagram - https://www.instagram.com/jacklfeldman    Our Patreon page: https://www.patreon.com/andrewhuberman    Supplements from Thorne: https://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    Timestamps: 00:00:00 Introducing Dr. Jack Feldman00:03:05 Sponsors: Thesis, Athletic Greens, Headspace, Our Breath Collective00:10:35 Why We Breathe 00:14:35 Neural Control of Breathing: “Pre-Botzinger Complex”00:16:20 Nose vs Mouth Breathing00:18:18 Skeletal vs. Smooth Muscles: Diaphragm, Intracostals & Airway Muscles00:20:11 Two Breathing Oscillators: Pre-Botzinger Complex & Parafacial Nucleus00:26:20 How We Breathe Is Special (Compared to Non-Mammals)00:33:40 Stomach & Chest Movements During Breathing00:36:23 Physiological Sighs, Alveoli Re-Filling, Bombesin00:49:39 If We Don’t Sigh, Our Lung (& General) Health Suffers01:00:42 Breathing, Brain States & Emotions 01:05:34 Meditating Mice, Eliminating Fear 01:11:00 Brain States, Amygdala, Locked-In Syndrome, Laughing01:16:25 Facial Expressions01:19:00 Locus Coeruleus & Alertness01:29:40 Breath Holds, Apnea, Episodic Hypoxia, Hypercapnia01:35:22 Stroke, Muscle Strength, TBI01:38:08 Cyclic Hyperventilation01:39:50 Hyperbaric Chambers01:40:41 Nasal Breathing, Memory, Right vs. Left Nostril01:44:50 Breathing Coordinates Everything: Reaction Time, Fear, etc.01:57:13 Dr. Feldman’s Breathwork Protocols, Post-Lunch 02:02:05 Deliberately Variable Breathwork: The Feldman Protocol02:06:29 Magnesium Threonate & Cognition & Memory 02:18:27 Gratitude for Dr. Feldman’s Highly Impactful Work02:20:53 Zero-Cost Support, Sponsors, Patreon, Instagram, Twitter, Thorne 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
10-01-2022
2 hrs 23 mins
LIFESPAN: The Science Behind Why We Age | Lifespan with Dr. David Sinclair | Episode 1The Science of Making & Breaking Habits | Episode 53
In this episode, I review the science of habit formation and habit elimination and how the process of neuroplasticity (brain rewiring) underlies these processes. I describe two new systems for habit formation. The first system is grounded in the neuroscience of brain states and our ability to perform (and to avoid) certain tasks at different phases of the 24-hour day. The second system focuses on 21-day habit formation and consolidation. I also discuss "task bracketing" as an approach to enhancing habit formation and eliminating unwanted habits and the neural circuits that underlie task bracketing in the basal ganglia (a brain region for generating and stopping behaviors). I also review the science of dopamine rewards and how to apply that knowledge to shaping habits. The science and tools in this episode ought to be helpful for anyone looking to build better habits and eliminate unwanted habits for school, work, fitness, relationships, creative endeavors, and more—indeed for any person or situation where behavioral changes are needed.   Thank you to our sponsors: Athletic Greens - http://www.athleticgreens.com/huberman InsideTracker - http://www.insidetracker.com/huberman Helix Sleep - http://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 Newsletter - https://hubermanlab.com/neural-network    Links: Excellent review on science of habits - https://www.annualreviews.org/doi/abs/10.1146/annurev-psych-122414-033417 Meta-analysis on habits - https://journals.sagepub.com/doi/full/10.1177/1539449219876877    Timestamps: 00:00:00 Introducing Habits; New Programs00:02:30 Athletic Greens, InsideTracker, Helix Sleep00:06:52 Habits versus Reflexes, Learning, Neuroplasticity00:08:51 Goal-Based Habits vs. Identity-Based Habits00:11:40 How Long It (Really) Takes to Form a Habit; Limbic-Friction00:16:07 Linchpin Habits 00:18:55 Mapping Your Habits; Habit Strength, Context-Dependence00:22:55 Automaticity00:24:03 Tool 1: Applying Procedural Memory Visualizations00:27:48 Hebbian Learning, NMDA receptors00:31:00 Tool 2: Task Bracketing; Dorsolateral Striatum00:37:08 States of Mind, Not Scheduling Time Predicts Habit Strength00:38:16 Tool 3: Phase-Based Habit Plan: Phase 100:46:29 Tool 3: Phase-Based Habit Plan: Phase 200:55:24 Tool 3: Phase-Based Habit Plan: Phase 301:01:34 Habit Flexibility01:04:57 Should We Reward Ourselves? How? When? When NOT to.01:10:30 Tool 4: “Dopamine Spotlighting” & Task Bracketing01:18:22 Tool 5: The 21-Day Habit Installation & Testing System01:28:26 Breaking Habits: Long-Term (Synaptic) Depression01:35:49 Notifications Don’t Work01:37:50 Tool 6: Break Bad Habits with Post-Bad-Habit “Positive Cargo”01:44:26 Addictions as Habits: https://hubermanlab.com/dr-anna-lembke-understanding-and-treating-addiction/01:45:28 Conclusion & Synthesis 01:48:27 Zero-Cost Support, Sponsors, Patreon, Supplements, Instagram, Twitter 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
03-01-2022
1 hr 50 mins
Dr. David Sinclair: The Biology of Slowing & Reversing Aging | Episode 52
In this episode, I am joined by Dr. David Sinclair, tenured Professor of Genetics at Harvard Medical School and an expert researcher in the field of longevity. Dr. Sinclair is also the author of the book Lifespan: Why We Age & Why We Don't Have To, and the host of the Lifespan Podcast, which launches January 5, 2022.  In this interview, we discuss the cellular and molecular mechanisms of aging and what we all can do to slow or reverse the aging process. We discuss fasting and supplementation with resveratrol, NAD, metformin, and NMN. We also discuss the use of caffeine, exercise, cold exposure, and why excessive iron load is bad for us. We discuss food choices for offsetting aging and promoting autophagy (clearance of dead cells). And we discuss the key blood markers everyone should monitor to determine your biological versus chronological age. We also discuss the future of longevity research and technology. This episode includes lots of basic science and specific, actionable protocols, right down to the details of what to do and when. By the end, you will have in-depth knowledge of the biology of aging and how to offset it.   Thank you to our sponsors: ROKA - https://www.roka.com - code "huberman"InsideTracker - https://www.insidetracker.com/hubermanMagic Spoon - https://www.magicspoon.com/huberman   Dr. David Sinclair Links: Lifespan Podcast: https://lifespanpodcast.com Twitter: https://twitter.com/davidasinclairInstagram: https://www.instagram.com/davidsinclairphd/  YouTube: https://www.youtube.com/davidsinclairpodcast  Lifespan (book): https://amzn.to/3mAZQjF Aging Test Waitlist: https://www.doctorsinclair.com  Harvard Lab Website: https://sinclair.hms.harvard.edu    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 Newsletter - https://hubermanlab.com/neural-network    Timestamps:00:00:00 Dr. David Sinclair, Harvard Medical School00:03:30 ROKA, InsideTracker, Magic Spoon00:07:45 “Aging as a Disease” vs. Longevity & Anti-Aging00:10:23 What Causes Aging? The Epigenome00:15:53 Cosmetic Aging 00:17:15 Development Never Stops, Horvath Clock00:20:12 Puberty Rate as a Determinant of Aging Rate00:23:00 Fasting, Hunger & Food Choices00:32:44 Fasting Schedules, Long Fasts, (Macro)Autophagy00:34:50 Caffeine, Electrolytes 00:35:56 Blood Glucose & the Sirtuins; mTOR00:37:55 Amino Acids: Leucine, “Pulsing”00:44:35 Metformin, Berberine00:50:29 Resveratrol, Wine00:53:20 What Breaks a Fast?00:56:45 Resveratrol, NAD, NMN, NR; Dosage, Timing01:09:10 Are Artificial Sweeteners Bad for Us?01:12:04 Iron Load & Aging01:15:05 Blood Work Analysis01:19:37 C-Reactive Protein, Cholesterol: Serum & Dietary01:26:02 Amino Acids, Plants, Antioxidants01:33:45 Behaviors That Extend Lifespan, Testosterone, Estrogen01:40:35 Neuroplasticity & Neural Repair01:46:19 Ice Baths, Cold Showers, “Metabolic Winter”01:48:07 Obesity & How It Accelerates Aging, GnRH 01:52:10 Methylation, Methylene Blue, Cigarettes 01:56:17 X-Rays  01:59:00 Public Science Education, Personal Health02:05:40 The Sinclair Test You Can Take: www.doctorsinclair.com02:08:13 Zero-Cost Support & Resources, Sponsors, Patreon, Supplements, Instagram    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
27-12-2021
2 hrs 10 mins
Science of Social Bonding in Family, Friendship & Romantic Love | Episode 51
This episode I discuss the science of social bonding- the process by which we form attachments. I explain the neural and hormonal basis for "social homeostasis" (our drive for a given amount of socializing) which reveals why we get lonely, why we seek out connection with others and how power dynamics (hierarchies) shape those connections. I also discuss the neurochemical basis of introversion and extroversion, of trust and how shared experiences that promote similar physiological states in two or more individuals, leads to more rapid bonding. I also discuss how food and oxytocin play key roles in social bonding. This episode covers quality peer-reviewed science and practical tools for anyone seeking to find, build or end relationships.   Thank you to our sponsors: ROKA - https://www.roka.com - code "huberman"Athletic Greens - https://www.athleticgreens.com/hubermanHeadspace - https://www.headspace.com/specialoffer   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 Newsletter - https://hubermanlab.com/neural-network    Timestamps: 00:00:00 Social Bonding: Child-Parent, Romantic, Friendship, Breakups00:02:55 ROKA, Athletic Greens, Headspace00:07:08 Social Bonding as a Biological Process00:10:03 Social Isolation00:13:32 Social Homeostasis & Neural Circuits for Social Drive 00:18:55 Brain Areas & (Neuro)Chemistry of Social Drive 00:22:48 What is Social Homeostasis & Dopamine00:27:00 When We Lack Social Interactions: Short- Versus Long-Term00:28:10 Introverts & Extroverts00:31:00 “Good” Versus “Bad” Social Interactions & Hierarchies00:33:54 Loneliness & Dorsal Raphe Nucleus & Social Hunger 00:37:33 Tools00:38:05 Socializing & Food Appetite: Crossover Craving00:42:45 Falling in Love00:45:05 Tools for Social Bonds: Merging Physiologies; Story00:53:54 Childhood Attachment Patterns in Adulthood01:03:45 Attachment Styles: Autonomic Versus Intellectual Attachment01:06:10 Emotional Empathy & Cognitive Empathy, Arguing01:09:45 Allan N. Schore & “Right Brain Psychotherapy”01:10:40 Oxytocin & Trust, In Males Versus Females, Hormonal Glue01:16:10 Repairing Broken Bonds to Self & Others01:18:56 Social (Media) Butterflies: Biological Basis01:24:08 Key Points for Bonding & Understanding Social Bonds01:27:07 Breaking Up01:28:36 Synthesis 01:31:17 Zero-Cost Support, Sponsors, Patreon, Thorne, Instagram, Twitter   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
20-12-2021
1 hr 33 mins
Dr. David Berson: Understanding Your Brain's Logic & Function | Episode 50
In this episode, my guest is Dr. David Berson, Professor & Chairman of Neuroscience at Brown University. Dr. Berson discovered the neurons in your eye that set your biological rhythms for sleep, wakefulness, mood and appetite. He is also a world-renowned teacher of basic and advanced neuroscience, having taught thousands of university lectures on this topic. Many of his students have become world-leading neuroscientists and teachers themselves.  Here Dr. Berson takes us on a structured journey into and around the nervous system, explaining: how we perceive the world and our internal landscape, how we balance, see, and remember. Also, how we learn and perform reflexive and deliberate actions, how we visualize and imagine in our mind, and how the various circuits of the brain coordinate all these incredible feats.  We discuss practical and real-life examples of neural circuit function across the lifespan. Dr. Berson gives us a masterclass in the nervous system—one that, in just less than two hours, will teach you an entire course's worth about the brain and how yours works.   Thank you to our sponsors: Athletic Greens - https://athleticgreens.com/huberman InsideTracker - https://insidetracker.com/huberman Magic Spoon - https://magicspoon.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 Newsletter - https://hubermanlab.com/neural-network    Links: InsideTracker Interview - https://blog.insidetracker.com/longevity-by-design-andrew-huberman Dr. Berson's Webpage - https://vivo.brown.edu/display/dberson Eyewire - (Contribute to Neuroscience Research from Home/Computer -https://eyewire.org/explore  Best Neuroscience Textbook (NOTE this is a TEXTBOOK) - https://amzn.to/3lZWrL4 Book - We Know It When We See It by Richard Masland - https://amzn.to/31S60Vp    Timestamps: 00:00:00 Dr. David Berson 00:02:55 Sponsors: Athletic Greens, InsideTracker, Magic Spoon 00:08:02 How We See 00:10:02 Color Vision 00:13:47 “Strange” Vision00:16:56 How You Orient In Time00:25:45 Body Rhythms, Pineal function, Light & Melatonin, Blueblockers00:34:45 Spending Times Outdoors Improves Eyesight 00:36:20 Sensation, Mood, & Self-Image00:41:03 Sense of Balance00:50:43 Why Pigeons Bob Their Heads, Motion Sickness 01:00:03 Popping Ears01:02:35 Midbrain & Blindsight 01:10:44 Why Tilted Motion Feels Good 01:13:24 Reflexes vs. Deliberate Actions01:16:35 Basal Ganglia & the “2 Marshmallow Test”01:24:40 Suppressing Reflexes: Cortex 01:33:33 Neuroplasticity 01:36:27 What is a Connectome?01:45:20 How to Learn (More About the Brain)01:49:04 Book Suggestion, my Berson Appreciation01:50:20 Zero-Cost ways to Support the HLP, Guest Suggestions, Sponsors, Patreon, Thorne   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
13-12-2021
1 hr 52 mins
Erasing Fears & Traumas Based on the Modern Neuroscience of Fear | Episode 49
In this episode, I discuss fear and trauma, including the neural circuits involved in the "threat reflex" and how specific experiences and memories come to activate that system. I also discuss how our body is involved in trauma and fear. First, I describe the logic of fear mechanisms and how "top-down" processing-- meaning connections from the parts of the brain that assign meaning to our feelings, are involved in fear and erasing fears and traumas. Then I discuss what successful fear and trauma treatment must include and consider various treatments for whether they meet that standard, such as EMDR, Cognitive Behavioral Therapy, Ketamine, other drug-assisted therapies, and more. I also review new data on how 5 minutes per day of deliberate, self-imposed stress can erase fear and depression. And I review the role that social connection plays in erasing or maintaining fears by activating specific molecular pathways in the brain and body. Finally, I review supplementation with over-the-counter compounds for their effects on anxiety and fear and when to take them, if at all.   Thank you to our sponsors: Athletic Greens - https://www.athleticgreens.com/huberman InsideTracker - https://www.insidetracker.com/huberman Helix Sleep - https://www.helixsleep.com/huberman    Our Patreon page: https://www.patreon.com/andrewhuberman    Supplements from Thorne: https://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    Timestamps: 00:00:00 Introducing Fear, Trauma & Trauma 00:02:15 Athletic Greens, InsideTracker, Helix Sleep00:06:49 What is Fear? 00:11:45 Autonomic Arousal: “Alertness” vs. “Calmness”00:13:44 Hypothalamic-Pituitary-Adrenal Axis (HPA axis)00:17:36 “The Threat Reflex”: Neural Circuits for Fear00:28:24 Controlling Fear: Top-Down Processing00:32:27 Narratives: “Protective or Dangerous”00:35:58 Attaching Fear to Events: Classical Conditioning & Memory00:41:45 How Fear Learning Occurs: Long Term Potentiation, NMDA00:46:10 Extinguishing (Reducing) Fears00:50:25 Cognitive (Narrative) Therapies for Fear00:57:56 Repetition of Narrative, Overwriting Bad Experiences with Good01:05:28 EMDR: Eye Movement Desensitization Reprocessing01:14:00 Social Connection & Isolation Are Chemically Powerful01:18:23 Trans-Generational Trauma01:25:00 PTSD Treatments: Ketamine, MDMA, oxytocin01:39:25 How Do You Know If You Are Traumatized? 01:46:16 Deliberate Brief Stress Can Erase Fears & Trauma01:49:50 Erasing Fears & Traumas In 5 Minutes Per Day01:59:42 Nutrition, Sleep, & Other General Support Erasing Fear & Trauma02:02:30 Supplements for Anxiety, Fear: Saffron, Inositol, Kava02:10:00 Synthesis 02:11:46 Zero-Cost Support, Sponsors, Patreon, Supplements, Instagram, Twitter   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
06-12-2021
2 hrs 13 mins
Dr. David Buss: How Humans Select & Keep Romantic Partners in Short & Long Term | Episode 48
In this episode, my guest is Dr. David Buss, Professor of Psychology at the University of Texas, Austin, and one of the founding members of the field of evolutionary psychology. Dr. Buss describes his work on how people select mates for short and long-term relationships, the dynamics of human courtship, and mate value assessment — meaning how people measure up as potential partners. We also discuss the causes of infidelity and differences for infidelity in men and women. He explains how people evaluate and try to alter other people’s mate value as a means to secure and even poach mates. We discuss monogamous and non-monogamous relationships in humans. And we discuss what Dr. Buss calls “the dark triad”— features common in stalkers and narcissists that relate to sexual and psychological violence in relationships. This episode is sure to be of interest to anyone single or in a relationship who seeks to know how people select mates and anyone who is interested in forming and maintaining healthy romantic partnerships.   Thank you to our sponsors: ROKA - https://www.roka.com - code "huberman"InsideTracker - https://www.insidetracker.com/huberman Headspace - https://www.headspace.com/specialoffer    Our Patreon page: https://www.patreon.com/andrewhuberman    Supplements from Thorne: https://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: Dr. Buss' New Book "When Men Behave Badly" - https://amzn.to/3FThTsG Dr. Buss' Website at University of Texas, Austin - https://labs.la.utexas.edu/buss/david-buss/ Dr. Buss' Twitter - https://twitter.com/ProfDavidBuss    Timestamps: 00:00:00 Introducing Dr. David Buss00:04:10 Sponsors: ROKA, InsideTracker, Headspace00:08:33 Choosing a Mate00:13:40 Long Term Mates: Universal Desires00:18:31 What Women & Men Seek in Long-Term Mates00:25:10 Age Differences & Mating History 00:32:20 Deception in Courtship00:37:30 Emotional Stability00:38:40 Lying About Long-Term Interest00:41:56 Short-Term Mating Criteria, Sliding Standards & Context Effects00:46:25 Sexual Infidelity: Variety Seeking & (Un)happiness & Mate Switching00:54:25 Genetic Cuckolds, How Ovulation Impacts Mate Preference00:57:00 Long-Term vs. Short-Term Cheating, Concealment00:59:15 Emotional & Financial Infidelity01:04:35 Contraception 01:06:22 Status & Mating Success01:10:10 Jealousy, Mate Value Discrepancies, Vigilance, Violence01:24:13 Specificity of Intimate Partner Violence  01:25:12 Mate Retention Tactics: Denigration, Guilt, Etc.01:27:33 Narcissism, Machiavellianism, Psychopathy01:33:25 Stalking01:39:15 Influence of Children on Mate Value Assessments 01:43:24 Attachment Styles, Mate Choice & Infidelity01:46:40 Non-Monogamy, Unconventional Relationships  01:54:00 Mate Value Self Evaluation, Anxiety About the Truth02:02:12 Self Deception02:05:35 The Future of Evolutionary Psychology & Neuroscience  02:06:56 Books: When Men Behave Badly; The Evolution of Desire, Textbooks02:10:42 Concluding Statements, Zero-Cost Support: Subscribe, Sponsors, Patreon, Thorne   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
29-11-2021
2 hrs 13 mins
The Science of Gratitude & How to Build a Gratitude Practice | Episode 47
In this episode, I discuss the science of gratitude, which has been shown in peer-reviewed studies to have tremendous positive effects on mental and physical health. I explain, however, that most commonly used gratitude practices are ineffective (such as gratitude lists). The key elements of highly effective gratitude practices are described, including the essential need for story (narrative), receiving or perceiving gratitude rather than giving it, and the role that theory of mind plays in this context. I also discuss why we can't simply make up feelings of gratitude and how reluctance undermines the process. I also explain the neural circuit mechanisms that underlie the reductions in fear and increases in motivation and lowering of inflammatory chemicals that effective narrative-based gratitude can trigger. Throughout the episode, I use the science of gratitude to design a brief but highly effective protocol.    Thank you to our sponsors: ROKA - https://www.roka.com - code "huberman"InsideTracker - https://www.insidetracker.com/huberman Magic Spoon - https://www.magicspoon.com/huberman    Our Patreon page: https://www.patreon.com/andrewhuberman    Supplements from Thorne: https://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: Neural Correlates of Gratitude (Damasio) - https://bit.ly/3oS8TNr Reducing Inflammatory Cytokines & Fear With Gratitude - https://bit.ly/3oPsSwv     Timestamps: 00:00:00 Introduction: Gratitude Science & Surprises00:01:50 Controlling Heart Rate with Story00:04:33 Sponsors: ROKA, InsideTracker, Magic Spoon00:09:11 Major, Long-Lasting Benefits of Gratitude Practice00:12:20 Prosocial vs. Defensive Thinking, Behaviors, & Neural Circuits 00:17:50 Why We All Need an Effective Gratitude Practice00:21:22 Neurochemistry & Neural Circuits of Gratitude00:25:10 Prefrontal Cortex Set Context00:30:10 Ineffective Gratitude Practices; Autonomic Variables00:34:55 Key Features of Effective Gratitude Practices: Receiving Thanks & Story00:42:30 Theory of Mind Is Key00:45:50 Building Effective Gratitude Practices: Adopting Narratives, Duration00:52:28 Narratives That Shift Brain-Body Circuits 00:56:15 You Can’t Lie About Liking Something; Reluctance In Giving00:59:55 How Gratitude Changes Your Brain: Reduces Anxiety, Increases Motivation01:03:00 5 Minutes (Is More Than Enough), 3X Weekly, Timing Each Day 01:05:44 Empathy & Anterior Cingulate Cortex01:07:35 Reducing Inflammation & Fear with Gratitude01:10:56 Serotonin, Kanna/Zembrin 01:16:00 Neuroplasticity, Pharmacology, Brain Machine Interfaces01:18:50 The Best Gratitude Practices: & How To, My Protocol01:24:25 Subscribe & Feedback, Supporting Sponsors, Supplements (Thorne)   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
22-11-2021
1 hr 25 mins
Time Perception & Entrainment by Dopamine, Serotonin & Hormones | Episode 46
In this episode, I discuss how our brain and body track time and the role that neurochemicals, in particular dopamine and serotonin, but also hormones such as melatonin, allow us to orient ourselves in time. I review the three types of time perception: of the past, of the present, and the future, and how dopamine and serotonin adjust both our perception of the speed of the passage of time and our memory of how long previous experiences lasted. I also discuss circannual entrainment, which is the process by which our brain and body are matched to the seasons, and circadian (24 hours) entrainment, both of which subconsciously adjust our perceived measurement of time. I explain the mechanisms of that subconscious control. And I cover the ultradian (90 minutes) rhythms that govern our ability to focus, including how to track when these 90-minute rhythms begin and end for the sake of work and productivity. I include ten tools based on the science of time perception that you can apply to enhance productivity, creativity, and relationships in various contexts.    Thank you to our sponsors: ROKA - https://www.roka.com - code "huberman"Athletic Greens - https://www.athleticgreens.com/huberman InsideTracker - https://www.insidetracker.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 Newsletter - https://hubermanlab.com/neural-network    Timestamps: 00:00:00 Introducing Time Perception, Note on Fasting & Supplements00:05:12 Sponsors: ROKA, Athletic Greens, InsideTracker00:09:25 Entrainment, Circannual Entrainment, Melatonin00:13:20 Seasonal Oscillations in Testosterone & Estrogen, Tool 100:16:06 Circadian Timing, Tools 1, 2, 3 (for Circadian Entrainment)00:21:13 Tool 4: Timing Physical Activity; Tool 5: Timing Eating Window00:23:00 When Circadian Entrainment is Disrupted, Time Perception Suffers00:25:00 Tool 6: Ultradian (90min) Cycles & Focus00:31:42 Our Sense of the Passage of Time: Present, Prospective, Retrospective00:34:40 Dopamine (& Nor/epinephrine) Lead to Time Overestimation; Frame Rate 00:37:18 Serotonin & Time Underestimation; Decreased Frame Rate00:39:10 Dopamine vs. Serotonin Across the Day; Tool 7: When to Do Rigid vs. Creative Work00:42:38 Example of Tool 700:43:38 How Sleep Deprivation Degrades Performance00:44:38 Trauma, “Over-clocking” & Memories; Adjusting Rates of Experience00:50:04 Why Trauma Involves Dopamine & Epinephrine, Arousal00:51:03 Dopamine, Spontaneous Blinking & Time Perception; Tool 800:53:38 Deliberate Cold Exposure, Dopamine, Tool 9: Adjusting Frame Rate in Discomfort00:56:30 Fun “Feels Fast” BUT Is Remembered as Slow; Boring Stuff “Feels Slow,” Recall As Fast01:00:54 Retrospective Time, Context Variation & Enhanced Bonding with Places & People01:03:00 Dopamine Release Resets the Start of Each Time Bin on Our Experience01:07:40 Habits & Time Perception; Tool 10 (Setting Functional Units of Each Day)01:11:58 Synthesis & Book Suggestion (Your Brain Is a Time Machine by D. Buonomano)01:12:27 Supporting the HLP: Subscribe, Instagram, Patreon, Thorne Supplements 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
15-11-2021
1 hr 14 mins
Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization | Episode 45
In this episode, I talk to Dr. Duncan French, Ph.D., the Vice President of Performance at the UFC Performance Institute and a world-class performance specialist. We discuss specific resistance (weight) training regimens for increasing testosterone in men and women and how to vary mechanical loads and rest between sets and workouts to optimize hormone output and training results. We also discuss how stress-induced "catecholamines" can increase testosterone or decrease it, depending on duration and mindset. And we discuss specific cold- and heat- therapies for increasing resilience, reducing inflammation, heat shock proteins and more. We discuss nutrition for training and how to match nutrition to training goals and metabolic flexibility. We discuss mental focus and how long to train for skill development. Finally, we discuss how mixed martial arts and the UFC Performance Institute are a template for exploring human performance more generally. This episode is intended for anyone interested in athletic and mental performance: athletes, students, and recreational exercisers and includes both science and many practical tools people can apply in their own training.    Thank you to our sponsors: ROKA - https://roka.com/ -- code "huberman"Helix - https://helixsleep.com/huberman Headspace - https://headspace.com/specialoffer     Dr. Duncan French: Instagram - https://www.instagram.com/dr_duncan_frenchLinkedIn - https://www.linkedin.com/in/duncan-french-phd-a41bb9122   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 Newsletter - https://hubermanlab.com/neural-network    Timestamps: 00:00:00 Dr. Duncan French 00:02:27 Roka, Helix Sleep, Headspace00:05:44 Duncan’s Background in Exercise Science00:11:45 How Certain Exercises Increase Testosterone00:16:22 What Kind of Training Increases Testosterone & Growth Hormone?00:20:19 Intensity: Mechanical Load; Volume: Metabolic Load; Inter-set Rest Periods00:25:25 Training Frequency & Combining Workout Goals  00:29:35 How Stress Can Increase or Decrease Testosterone 00:36:55 Using Cold Exposure for Mindset, Anti-Inflammation, Muscle-Growth00:46:55 Skill Development00:50:05 Why Hard Exercise Creates Brain Fog: Role of Nutrition 00:53:55 Low-Carbohydrate Versus All-Macronutrient Diets on Performance00:56:15 Ketones & Brain Energy, Offsetting Brain Injury; Spiking Glucose During Ketosis00:59:13 Metabolic Efficiency, Matching Nutrition to Training, “Needs Based Eating”01:05:00 Duncan’s Work with Olympic Athletes, NCAA, UFC (Ultimate Fighting Championship)01:08:00 Why UFC & MMA (Mixed-Martial Arts) Are So Valuable for Advancing Performance01:12:40 Voluntarily Switching Between Different States of Arousal01:14:30 Heat, Getting Better at Sweating, Heat Shock Proteins, Sauna01:20:12 Using Rotating 12-Week Training Programs; Logging Objective & Subjective Data01:24:07 Surprising & Unknown Aspects of The UFC and UFC Performance Institute01:27:45 Conclusions, Zero-Cost Support, Sponsors, Supplements, Instagram   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
08-11-2021
1 hr 30 mins
Using Your Nervous System to Enhance Your Immune System | Episode 44
This episode teaches you a lot about the immune system, immune-brain interactions and offers 12 potential tools for enhancing immune system function. I discuss how our immune system works and science-supported tools we can use to enhance our immune system. I discuss the innate and adaptive immune systems and our various microbiomes-- not just in our gut but also in our nose, eyes and mouth and how to keep them healthy. And I review how specific patterns of breathing and foods maintain a healthy mucosal barrier that is crucial for fighting infections. I discuss how certain neurochemicals called catecholamines enhance our immune system function and how to use specific breathing protocols, types and timing of heat and cold exposure, and, if appropriate, supplementation to activate catecholamines. I also discuss the role and use of serotonin for the sake of accessing the specific types of sleep for recovering from illness, and I discuss how to increase glymphatic "washout" of brain debris during sleep. I also review fever, the vagus nerve and the use of atypical yet highly effective compounds for rhinitis (nasal inflammation). Thank you to our sponsors: ROKA - https://www.roka.com -- code: "huberman"Athletic Greens - https://www.athleticgreens.com/hubermanInsideTracker - https://www.insidetracker.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/hubermanlabWebsite - https://hubermanlab.comNewsletter - https://hubermanlab.com/neural-network   Links: How and Why The Immune System Makes Us Sleep - https://www.nature.com/articles/nrn2576    Timestamps: 00:00:00 The Mind & Immune System, New Findings: Acupuncture & Fascia00:03:00 Sponsors: ROKA, Athletic Greens, InsideTracker00:07:41 Foundational Tools & Practices for a Healthy Immune System00:11:20 Immune System Basics: Skin/Mucous, Innate & Adaptive Immune System00:17:08 Killer Cells, Complement Proteins (“Eat Me!” Signals), Cytokines (“Help Me!” Signals)00:21:06 The Adaptive Immune System: Antibodies00:28:00 Tool 1: Nasal Microbiome and “Scrubbing” Bacteria & Viruses; Nasal Breathing00:30:33 Tools 2 & 3: (Not) Touching Your Eyes; Gut Microbiome & Fermented Foods00:34:20 Some Interleukins Are Anti-Inflammatory00:34:56 Sickness Behavior00:39:08 Some People Seek Care When Sick, Others Want to be Alone00:42:00 Sickness Behavior & Depression: Cytokines00:43:40 Reduced Appetites When Sick: Protein, Iron, Libido00:46:45 Vagus-Nerve Stimulation: Fever, Photophobia, Sleepiness00:53:03 Humoral (Blood-Borne) Factors, & Choroid Change Your Brain State00:55:04 Tools 4, 5: Reducing Sickness: Glymphatic Clearance, Pre-Sleep Serotonin, 5HTP01:07:03 Tool 6: Hot Showers, Saunas, Baths & Cortisol, Heath-Cold Contrast01:10:53 Feed a Fever & Starve a Cold (?), Adrenaline01:12:36 Tool 7: Activating Your Immune System w/Cyclic-Hyperventilation, Alkalinity01:29:10 Brain Chemicals & Cyclic-Hyperventilation; Catecholamines, Dopamine01:32:10 Mindsets & Immune Function; Yes, You Can Worry Yourself Sick01:37:00 Tool 8: Healthy Mindsets, Hope, Dopamine; Tool 9: Tyrosine; Tool 10: Cold Exposure01:42:05 Once You’re Already Sick: Accelerating Recovery; Tool 11: Spirulina, Rhinitis01:46:09 Histamines, Mast Cells01:49:22 Tool 12: Acupuncture: Mechanism for How It Reduces Inflammation; Fascia, Rolfing 01:53:40 Mechanistic Science & Ancient Practices01:58:00 Synthesis, Ways to Support Us (Zero-Cost), Sponsors, Supplements, Social Media   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
01-11-2021
2 hrs
Dr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood | Episode 43
In this episode, I host Dr. Samer Hattar, Chief of the Section on Light and Circadian Rhythms at the National Institute of Mental Health. Dr. Hattar is a world-renowned expert on how viewing light at particular times adjusts our mood, ability to learn, stress and hormone levels, appetite, and mental health. We discuss how to determine and use your individual light sensitivity to determine the optimal sleep-wake cycle for you. We also discuss how to combine your light viewing and waking time with the timing of your food intake and exercise in order to maximize mental and physical functioning. Dr. Hattar is credited with co-discovering the neurons in the eye that set our circadian clocks and regulate mood and appetite. He explains why even a small shift in daylight savings leads to outsized effects on our biking because of the way that our cells and circadian clocks integrate across many days. And he offers precise tools to rapidly adjust to jetlag, shift work, and reset your clock after a late night of work or socializing. This episode is filled with cutting-edge data on the biological mechanisms of human physiology and practical tools for people of all ages.    Thank you to our sponsors: ROKA - https://www.roka.com -- code: "huberman"InsideTracker - https://www.insidetracker.com/huberman Magic Spoon - https://www.magicspoon.com/huberman    Support Research in Huberman Lab at Stanford: https://hubermanlab.stanford.edu/giving   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 Newsletter - https://hubermanlab.com/neural-network    Samer Hattar: Twitter: https://twitter.com/samerhattar Instagram: https://www.instagram.com/samerhattar Wikipedia: https://en.wikipedia.org/wiki/Samer_Hattar    Links: Graphical Explanation of Temperature Minimum for Overcoming Jetlag - https://www.instagram.com/tv/CKWiRVJHVwC   Timestamps: 00:00:00 Introducing Dr. Samer Hattar, Ph.D.00:02:17 Sponsors: ROKA, InsideTracker, Magic Spoon00:06:15 Light, Circadian (24 hour) & Circannual (365 day) “Photoentrainment” 00:14:30 Neurons in Our Eyes That Set Our Body Clocks: Similar to Frog Skin00:18:55 What Blind People See 00:20:15 When, How & How Long to View Light for Optimal Sleep & Wakefulness00:30:20 Sunlight Simulators, Afternoon Light Viewing, Naps00:33:48 Are You Jetlagged at Home? Chronotypes & Why Early Risers Succeed 00:38:33 How to Decide Your Best Sleep-Wake Schedule; Minimal Light Test00:42:16 Viewing Light in Middle of Day: Mood & “Light Hunger”00:44:55 Evening Sunlight; Blueblocker Warning00:48:57 Blue Light Is Not the Issue; Samer’s Cave; Complete Darkness00:53:58 Screens at Night00:56:03 Dangers of Bright Light Between 10 pm and 4 am: Mood & Learning01:01:05 The Tripartite Model: Circadian, Sleep Drive, Feeding Schedules01:05:05 Using Light to Enhance Your Mood; & The Hattar-Hernandez Nucleus01:07:19 Why Do We Sleep?01:08:17 Effects of Light on Appetite; Regular Light & Meal Times01:18:08 Samer’s Experience with Adjusting Meal Timing01:22:51 Using Light to Align Sleep, Mood, Feeding, Exercise & Cognition01:30:15 Age-Related Changes in Timing of Mental & Physical Vigor  01:31:44 “Chrono-Attraction” in Relationships; Social-Rhythms01:33:40 Re-setting Our Clock Schedule; Screen Devices Revisited01:37:50 How Samer Got into the Study of Light 01:39:33 Clock Gene mRNAs & More Accurate Biomarkers01:41:08 Light as Medicine01:42:48 ADHD (Attention-Deficit Hyperactivity Disorder) 01:43:35 How to Beat Jetlag: Light, Temperature, Eating01:50:44 Vigor: The Consequence of Proper Timing 01:52:15 Waking in the Middle of the Night: When Your Nightly Sleep Becomes a Nap01:54:10 Melatonin, Pineal Calcification01:55:25 Our Seasonal Rhythms: Mood, Depression, Lethargy & Reproduction01:59:08 Daylight Savings: Much Worse Than It Might Seem 02:05:27 Eye Color & Sensitivity to Light, Bipolar Disorder02:09:28 Spicy Food, Genetic Variations in Sensory Sensitivity 02:10:52 Synthesizing This Information, Samer on Twitter, Instagram02:13:00 Conclusions, Ways To Support the Huberman Lab Podcast & Research   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
25-10-2021
2 hrs 14 mins
Nutrients For Brain Health & Performance | Episode 42
This episode I describe science-supported nutrients for brain and performance (cognition) and for nervous system health generally. I describe 10 tools for this purpose, including specific amounts and sources for Omega-3 fatty acids which make up the "structural fat" of neurons (nerve cells) and allow them to function across our lifespan. I also review data on creatine, phosphatidylserine, anthocyanins, choline, glutamine and how they each impact brain function in healthy people seeking to reinforce and improve their cognition and in those combatting cognitive decline. I describe both food-based and supplement-based sources for these compounds, and their effective dose ranges based on peer-reviewed literature. Then I review the 3 factors: gut-brain signaling, perceived taste, and learned associations that combine with the metabolic and blood-sugar-elevating effects of food to determine what foods we seek and prefer. Amazingly, it's not just about what tastes good to us. Next, I explore how we can leverage the neural circuits of learned food preference toward seeking and enjoying the right foods for brain health and performance. I also review new data on non-caloric sweeteners and why consuming them with glucose-elevating foods can be detrimental,  in some cases rapidly leading to insulin dysregulation. This episode covers more than 10 actionable tools for those seeking to improve and/or maintain brain function, and it explains modern neuroscience underlying of our sense of taste, our food seeking preferences and brain metabolism.   Thank you to our sponsors: ROKA - https://www.roka.com -- code: "huberman"InsideTracker - https://www.insidetracker.com/hubermanHeadspace - https://www.headspace.com/specialoffer    RETHINK EDUCATION: The Biology of Learning Featuring Dr. Andrew Huberman: https://youtu.be/Oo7hQapFe3M    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/hubermanlabWebsite - https://hubermanlab.comNewsletter - https://hubermanlab.com/neural-network    Links: Review on Anthocyanins & Cognition - https://www.mdpi.com/1420-3049/24/23/4255 Review on Creatine & Brain Health Studies - https://www.mdpi.com/2072-6643/13/2/586 Review on "Rethinking Food Reward" - www.annualreviews.org/doi/10.1146/annurev-psych-122216-011643    Timestamps: 00:00:00 Food & Brain Function Introduction00:02:08 Summary: Critical Aspects of Time Restricted Feeding/Fasting00:04:19 Sponsors: ROKA, Athletic Greens, Headspace00:08:24 Neuroplasticity Super Protocol (Zero-Cost Tools) Online00:09:22 Eating to Enhance Brain Function & Foundational Aspects of Brain Health 00:13:00 Eating Fats for Brain Health, EFAs Phospholipids (Tool 1: 1-3g EPA Omega-3/day) 00:20:35 Phosphatidylserine (Tool 2: 300mg/day)00:22:15 Choline, Egg Yolks (Tool 3: 1-2g/day Threshold)00:28:26 Hydration & Electrolytes (Tool 4)00:29:50 Liquid Fish Oil/Capsules (2-3g EPA per day; 300mg Alpha GPC 2-4X/week)00:32:22 Creatine for Cognition (Tool 5: 5g/day) 00:36:28 Anthocyanins, Dark Skin Berries (Tool 6-10mg/day (Extract), 1-2 cups Berries) 00:41:19 L-Glutamine (Tool: 1-10g/day) & Offsetting Apnea & Inflammation00:49:23 Neural Basis of Food Preference, Yum, Yuck, Meh; Taste, Guts, & Beliefs00:55:25 Taste is 100% In your Head00:59:50 Gut Neurons Controlling Food Preference: Neuropod Cells; (Tool 7: Fermented Foods) 01:06:14 Capsule Probiotics, Brain Fog 01:07:16 Learning to Like Specific Tastes: Sweetness & Brain Metabolism01:12:11 Hard-Wiring & Soft-Wiring01:13:25 Artificial & Non-Caloric Sweeteners: Safe or Harmful Depends on (Glucose) Context01:18:15 Non-Caloric Sweetener & Insulin; (Tool 8: Don’t Have w/Glucose Elevating Foods)01:22:17 Beliefs & Thoughts; The Insula; (Tool 9: Pairing-Based Reshaping Food Preferences) 01:30:42 Liking Neuro-Healthy Foods & Bettering Brain Metabolism (Tool 10); Food Wars01:36:05 Food Reward & Diabetes, Obesity; Important Review Article (See Caption)01:38:28 Synthesis, Zero-Cost Support, Future Topic Suggestions, Sponsors, Supplements   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
18-10-2021
1 hr 41 mins
Effects of Fasting & Time Restricted Eating on Fat Loss & Health | Episode 41
This episode I discuss the science and practice of fasting also called time-restricted feeding. I review the data on how limiting food intake to specific portions of every 24-hour cycle (or fasting longer) impacts weight loss, fat loss specifically, liver health, mental focus, muscle, longevity and more. I explain how "fasted" is contextual, and relates to blood glucose levels and their downstream effects, and how the depth of fasting can be adjusted with behaviors such as different types of exercise, or with glucose disposal agents. I also discuss the optimal fasting protocol: and both the absolute (non-negotiable) and variable (contextual) features of a fasting/time-restricted-feeding protocol that will allow you to get the most benefits. I also discuss what does and does not break a fast, the effects of fasting on hormones like testosterone and cortisol and on fertility. I also review how different feeding windows of 8 or 10 or 4 hours differentially impact the effects of fasting, and why the classic 8 hour feeding window came to be but also might be ideal. I discuss mechanisms and offer tools to discern the optimal fasting duration and timing for you.   Thank you to our sponsors: ROKA - https://www.roka.com -- code: "huberman"InsideTracker - https://www.insidetracker.com/hubermanHelix Sleep - https://www.helixsleep.com/huberman    RETHINK EDUCATION: The Biology of Learning Featuring Dr. Andrew Huberman https://youtu.be/Oo7hQapFe3M   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/hubermanlabFacebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.comNewsletter - https://hubermanlab.com/neural-network    Links: Comprehensive Review On Fasting In Humans: https://bit.ly/3BwIyd7   Timestamps: 00:00:00 Introduction, Blood Glucose & Mortality, Mice Vs. Humans00:06:02 Sponsors: Roka, InsideTracker, Helix00:09:42 Neuroplasticity Protocols & Online Lecture https://youtu.be/Oo7hQapFe3M 00:11:20 Feeding, Fasting, Performance00:13:50 Calories-In, Calories-Out (CICO); Perfect Diets00:19:48 Feeding-Induced Health Conditions 00:25:33 Time Restricted Eating: When We Eat Is Vital00:29:45 The Eight Hour Feeding Window 00:31:26 Feeding Deep Into the Night Is Bad (In Humans)00:36:33 Liver Health00:39:45 Time Restricted Feeding Protocol: Rules00:41:35 When to Start & Stop Eating00:45:38 Gastric Clearance, Linking Fasting to Sleep00:52:35 Effects of Specific Categories of Food00:55:40 Precision In Fasting: Protocol Build00:59:30 4-6 Hour Feeding Windows01:03:08 Protein Consumption & Timing for Muscle01:08:13 How to Shift Your Eating Window01:13:20 Glucose Clearing, Exercise & Compounds01:22:37 Blood Glucose: Monitoring, mTOR & Related Pathways01:27:40 Gut Health: Fasting, Clock Genes and Microbiota01:29:15 Non-Alcoholic Fatty Liver 01:32:00 Effects of Fasting on Hormones: Testosterone, Cortisol01:38:40 Fertility01:41:50 8-Hour Feeding Window: Weight Loss Without Calorie Counting01:43:20 Eating Every-Other-Day 01:45:29 Adherence01:47:15 Mental Focus & Clarity01:49:12 Enhancing Weight Loss from Body Fat: Hepatic Lipase01:53:15 What Breaks a Fast? Rules & Context01:58:50 Artificial Sweeteners, Plant-Based Sweeteners02:01:42 Glucose Clearing II, Cinnamon, Acidity, Salt02:06:42 My Circadian Clock, Zero-App 02:08:20 Odd (But Common) Questions02:09:23 Effects of Sauna & Dehydration on Blood Glucose02:11:12 The Ideal Fasting Protocol 02:24:00 More Resources, Ways to Support Us, Supplements 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
11-10-2021
2 hrs 26 mins
Dr. Craig Heller: Using Temperature To Optimize Performance, Brain & Body Health| Episode 40
This episode I am joined by Dr. Craig Heller, Professor of Biology at Stanford University and world expert on the science of temperature regulation. We discuss how the body and brain maintain temperature under different conditions and how most everyone uses the wrong approach to cool off or heat up. Dr. Heller teaches us the best ways and in doing so, explains how to offset hyperthermia and hypothermia. He also explains how we can use the precise timing and location of cooling on our body to greatly enhance endurance and weight training performance. He describes how cooling technology discovered and engineered in his laboratory has led to a tripling of anaerobic (weight training) performance and allowed endurance athletes to run further and faster, as well as to eliminate delayed onset muscle soreness. Dr. Heller explains how heat impairs muscular and mental performance, and how to cool the brain to reduce inflammation and to enhance sleep and cognition. We discuss how anyone can apply these principles for themselves, even their dogs! Our conversation includes both many practical tools and mechanistic science.   Thank you to our sponsors: ROKA - https://www.roka.com -- code "huberman"InsideTracker - https://www.insidetracker.com/hubermanAthletic Greens - https://www.athleticgreens.com/huberman   Support Research in Huberman Lab at Stanford: https://hubermanlab.stanford.edu/giving   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 Newsletter - https://hubermanlab.com/neural-network    Links: Dr. Heller's Website - https://profiles.stanford.edu/h-craig-hellerCoolMitt Technology - https://www.coolmitt.com  Timestamps: 00:00:00 Introducing Dr. Craig Heller, Physiology & Performance00:02:00 Sponsors: Roka, Inside Tracker, Athletic Greens00:06:45 Cold Showers, Ice Baths, Cryotherapy00:10:45 Boundary Layers 00:11:55 Cooling Before Aerobic Activity to Enhance Performance00:14:45 Anaerobic Activity Locally Increases Muscle Heat00:16:45 Temperature Gates Our Energy Use 00:19:00 Local Versus Systemic Fatigue: Heat Is Why We Fail00:22:10 Cooling Off: Most Methods are Counterproductive00:26:43 Exercise-Induced Brain Fog00:27:45 Hyperthermia00:31:50 Best Body Sites for Cooling: Palms, Foot Pads, Upper Face 00:38:00 Cooling Your Brain via The Upper Face; Concussion00:41:25 Extraordinary (Tripling!) Performance by Cooling the Palms00:45:35 Enhancing Recovery, Eliminating Soreness w/Intra-workout Cooling00:50:00 Multiple Sclerosis: Heat Sensitivity & Amelioration with Cooling00:51:00 Enhancing Endurance with Proper Cooling00:53:00 Cool Mitt, Ice-Cold Is Too Cold, 3 Minutes Cooling00:58:20 How You Can Use Palmer Cooling to Enhance Performance01:01:15 Radiation, Convection, Heat-Transfer, Role of Surface Area01:04:40 Hypothermia Story, Ideal Re-Heating Strategy01:11:40 Paw-lmer Cooling for Dog Health & Performance01:12:45 Warming Up, & Varying Temperature Around the Body01:17:35 Cooling-Enhanced Performance Is Permanent01:19:55 Anabolic Steroids versus Palmer Cooling01:24:00 Female Athletic Performance 01:25:18 Shivering & Cold, Metabolism01:26:55 Studies of Bears & Hibernation, Brown Fat01:31:10 Brown Fat Distribution & Activation In Humans01:34:18 Brain Freeze, Ice Headache: Blood Pressure, Headache01:37:50 Fidgeters, Non-Exercise Induced Thermogenesis01:39:44 How Pre-Workout Drinks, & Caffeine May Inhibit Performance01:43:42 Sleep, Cold, Warm Baths, Screens, & Socks01:48:44 Synthesis01:49:30 Supporting the Podcast & Scientific Research    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
04-10-2021
1 hr 51 mins
Controlling Your Dopamine For Motivation, Focus & Satisfaction | Episode 39
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.    Thank you to our sponsors: ROKA - https://www.roka.com -- code "huberman"InsideTracker - https://www.insidetracker.com/huberman Headspace - https://www.headspace.com/specialoffer    Logitech Event - Rethink Education: The Biology of Learning Thursday, Sept. 30 at 12pm PT / 3pm ETSign up here: https://info.logitech.com/ReThink-Education.html    Support Research in Huberman Lab at Stanford: https://hubermanlab.stanford.edu/giving   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 Newsletter - https://hubermanlab.com/neural-network    Links: Review on Dopamine: https://www.nature.com/articles/s41583-021-00455-7Cold Exposure & Dopamine: https://link.springer.com/article/10.1007%2Fs004210050065    Timestamps: 00:00:00 Introduction & Tool 1 to Induce Lasting Dopamine00:04:48 Sponsors: Roka, InsideTracker, Headspace00:09:10 Upcoming (Zero-Cost) Neuroplasticity Seminar for Educators00:09:58 What Dopamine (Really) Does00:15:30 Two Main Neural Circuits for Dopamine 00:18:14 How Dopamine Is Released: Locally and Broadly00:22:03 Fast and Slow Effects of Dopamine00:25:03 Dopamine Neurons Co-Release Glutamate00:28:00 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 & Baselines00:40:06 Chocolate, Sex (Pursuit & Behavior), Nicotine, Cocaine, Amphetamine, Exercise00:46:46 Tool 4 Caffeine Increases Dopamine Receptors00:49:54 Pursuit, Excitement & Your “Dopamine Setpoint”00:56:46 Your Pleasure-Pain Balance & Defining “Pain”01:00:00 Addiction, Dopamine Depletion, & Replenishing Dopamine01:07:50 Tool 5 Ensure Your Best (Healthy) Dopamine Release01:15:28 Smart Phones: How They Alter Our Dopamine Circuits01:19:45 Stimulants & Spiking Dopamine: Counterproductive for Work, Exercise & Attention01:22:20 Caffeine Sources Matter: Yerba Mate & Dopamine Neuron Protection01:24:20 Caffeine & Neurotoxicity of MDMA01:26:15 Amphetamine, Cocaine & Detrimental Rewiring of Dopamine Circuits01:27:57 Ritalin, Adderall, (Ar)Modafinil: ADHD versus non-Prescription Uses01:28:45 Tool 6 Stimulating Long-Lasting Increases in Baseline Dopamine 01:37:55 Tool 7 Tuning Your Dopamine for Ongoing Motivation01:47:40 Tool 8 Intermittent Fasting: Effects on Dopamine 01:53:09 Validation of Your Pre-Existing Beliefs Increases Dopamine01:53:50 Tool 9 Quitting Sugar & Highly Palatable Foods: 48 Hours01:55:36 Pornography01:56:50 Wellbutrin & Depression & Anxiety01:58:30 Tool 10 Mucuna Pruriens, Prolactin, Sperm, Crash Warning02:01:45 Tool 11 L-Tyrosine: Dosages, Duration of Effects & Specificity02:05:20 Tool 12 Avoiding Melatonin Supplementation, & Avoiding Light 10pm-4am02:07:00 Tool 13 Phenylethylamine (with Alpha-GPC) For Dopamine Focus/Energy02:08:20 Tool 14 Huperzine A02:10:02 Social Connections, Oxytocin & Dopamine Release02:12:20 Direct & Indirect Effects: e.g., Maca; Synthesis & Application02:14:22 Zero-Cost & Other Ways To Support Podcast & Research   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
27-09-2021
2 hrs 16 mins
Dr. Matthew Johnson: Psychedelics for Treating Mental Disorders | Episode 38
This episode I discuss medical research on psychedelic compounds with Dr. Matthew Johnson, Professor of Psychiatry and Behavioral Sciences at Johns Hopkins School of Medicine. We discuss the biology and medical clinical-trial uses of psilocybin, MDMA, ayahuasca, DMT, and LSD. Dr. Johnson teaches us what the clinical trials in his lab are revealing about the potential these compounds hold for the treatment of depression, addiction, trauma, eating disorders, ADHD, and other disorders of the mind. Dr. Johnson describes a typical psychedelic experiment in his laboratory, start to finish, including the conditions for optimal clinical outcomes. And he explains some of the potential hazards and common misconceptions and pitfalls related to psychedelic medicine. Dr. Johnson explains flashbacks, the heightened risks of certain people and age groups using psychedelics and the ever evolving legal and pharmaceutical industry landscape surrounding psychedelics. Dr. Johnson also explains how the scientific study of psychedelics is likely to set the trajectory of psychiatric medicine in the years to come. Dr. Johnson is among a small handful of researchers who have pioneered the clinical study of these powerful compounds. He has unprecedented insight into how they can be woven into other psychiatric treatments, changing ones sense of self and of reality.   Thank you to our sponsors: Athletic Greens - http://www.athleticgreens.com/hubermanBelcampo - http://www.belcampo.com/hubermanInsideTracker - http://www.insidetracker.com/huberman   Dr. Matthew Johnson Social Media:  Twitter: https://twitter.com/drug_researcher Instagram: https://instagram.com/drug_researcher    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 Newsletter - https://hubermanlab.com/neural-network    Links: Dr. Johnson’s Website at Johns Hopkins School of Medicine - https://hopkinspsychedelic.org/johnsonChris Letheby’s forthcoming book - https://amzn.to/3nMTaAs     Timestamps: 00:00:00 Introducing Dr. Matthew Johnson00:02:10 Supporting Sponsors00:06:40 ‘Psychedelics’ Defined00:14:09 Hallucinations, Synesthesia, Altered Space-Time Perception00:19:56 Serotonin & Dopamine 00:23:50 Ketamine & Glutamate 00:28:00 An Example Psychedelic Experiment00:37:30 ‘Letting Go’ with Psychedelics00:44:10 Our Mind’s Eye00:48:00 Redefining Your Sense of Self 00:58:56 Exporting Psychedelic Learnings to Daily Life01:04:36 Flashbacks01:12:10 Ayahuasca, & ASMR, Kundalini Breathing01:15:54 MDMA, DMT01:26:00 Dangers of Psychedelics, Bad Trips, Long-Lasting Psychosis01:38:15 Micro-Dosing01:56:45 Risks for Kids, Adolescents & Teenagers; Future Clinical Trials02:03:40 Legal Status: Decriminalization vs. Legalization vs. Regulation02:18:35 Psychedelics for Treating Concussion & Traumatic Brain Injury 02:27:45 Shifting Trends in Psychedelic Research, Academic Culture02:44:23 Participating in a Clinical Trial, Online Survey Studies, Breathwork 02:50:38 Conclusions, Subscribing & Supporting the HLP, Supplements 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
20-09-2021
2 hrs 52 mins
ADHD & How Anyone Can Improve Their Focus | Episode 37
In this episode, I discuss ADHD (Attention-Deficit Hyperactivity Disorder): what it is, the common myths, and the biology and psychology of ADHD. I discuss both behavioral and pharmacologic treatments for ADHD, and brain-machine interface tools. I also discuss behavioral training protocols that can improve focus in people with ADHD and those without ADHD, and for people of different ages. I discuss the role of dopamine in coordinating 'default-mode' and 'task-related' neural networks, attentional "blinks" (lapses of attention) and how to overcome them, and the role of actual blinks in time perception and attention. Finally, I review some of the prescription and over-the-counter compounds for increasing focus such as Adderall, Ritalin, Modafinil and Armodafinil, the racetams, Alpha-GPC and phosphatidylserine and the role of diet for managing ADHD (and the controversies of diet for ADHD). The role of cell phones/technology in ADHD and ADHD-like challenges with focus are also discussed. Throughout, both basic science and clinical scenarios, as well as applicable tools and resources are covered. Thank you to our sponsors: Roka - https://www.roka.com -- code "huberman"Belcampo - https://www.belcampo.com/hubermanHelix Sleep - https://www.helixsleep.com/huberman   Our Patreon page: https://www.patreon.com/andrewhuberman   Supplements from Thorne: http://www.thorne.com/u/huberman   Support Research in the Huberman Lab at Stanford: https://hubermanlab.stanford.edu/giving   Social: Instagram - https://www.instagram.com/hubermanlabTwitter - https://twitter.com/hubermanlabFacebook - https://www.facebook.com/hubermanlabWebsite - https://hubermanlab.comEmail Newsletter - https://hubermanlab.com/neural-network   Links: Review of Compounds for ADHD, Smart Drugs & Focus - https://www.fbscience.com/Landmark/articles/10.52586/4948Review of Atypical Compounds for ADHD - https://www.hindawi.com/journals/np/2016/1320423/Study of Focus Protocol In ADHD & Non-ADHD Children - https://www.mdpi.com/1660-4601/17/13/4780   Timestamps: 00:00:00 Introduction & Note About Diagnosis00:03:27 Sponsors 00:07:56 ADHD vs. ADD: Genetics, IQ, Rates in Kids & Adults00:13:00 Attention & Focus, Impulse Control00:14:57 Hyper-focus 00:16:45 Time Perception00:18:25 The Pile System00:20:00 Working Memory00:24:10 Hyper-Focus & Dopamine 00:26:40 Neural Circuits In ADHD: Default Mode Network & Task-Related Networks 00:32:57 Low Dopamine in ADHD & Stimulant Use & Abuse00:37:10 Sugar, Ritalin, Adderall, Modafinil & Armodafinil 00:47:00 Non-Prescribed Adderall, Caffeine, Nicotine00:49:18 How Stimulants “Teach” the Brains of ADHD Children to Focus00:52:00 When To Medicate: A Highly Informed (Anecdotal) Case Study00:56:35 Elimination Diets & Allergies In ADHD01:04:46 Omega-3 Fatty Acids: EPAs & DHAs 01:07:00 Modulation vs Mediation of Biological Processes01:10:50 Attentional Blinks 01:16:56 Open Monitoring & 17minute Focus Enhancement 01:22:50 Blinking, Dopamine & Time Perception; & Focus Training 01:30:10 Reverberatory Neural & Physical Activity01:33:40 Adderall, Ritalin & Blink Frequency01:35:00 Cannabis 01:37:30 Interoceptive Awareness 01:41:15 Ritalin, Adderall, Modafinil, Armodafinil; Smart Drugs & Caffeine: Dangers01:48:05 DHA Fatty Acids, Phosphatidylserine0:1:50:54 Ginko Biloba 01:51:45 Modafinil & Armodafanil: Dopamine Action & Orexin01:56:19 Acetylcholine: Circuits Underlying Focus; Alpha-GPC01:59:04 L-Tyrosine, (PEA) Phenylethylamine 02:01:23 Racetams, Noopept 02:05:15 Transcranial Magnetic Stimulation; Combining Technology & Pharmacology 02:09:14 Smart Phones & ADHD & Sub-Clinical Focus Issues In Adults & Kids02:14:30 Synthesis/Summary02:16:10 Support for Podcast & Research, Supplement Resources   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
13-09-2021
2 hrs 18 mins

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