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The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

Huberman Lab

My guest is Alan Aragon, a renowned nutrition and fitness expert and researcher known for sharing the strongest evidence-based approaches to fat loss, muscle gain and overall health and fitness. We discuss how to optimize your protein intake, including how much to consume per meal and when, and the facts and myths about the “30-gram rule” and the “anabolic window” following exercise. We also discuss controversial topics such as seed oils, artificial sweeteners, animal vs. plant proteins, training fasted for fat loss and collagen supplementation. Alan Aragon clarifies the most important topics in nutrition and offers valuable time-saving yet extra-effective ways to exercise. He is a true expert in providing data-supported actionable exercise and nutrition protocols for anyone seeking to improve their body composition and health.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Carbon: https://joincarbon.com/huberman

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

David: https://davidprotein.com/huberman

Function: https://functionhealth.com/huberman

**This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. 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.

Timestamps

00:00:00 Alan Aragon

00:02:17 Dietary Protein & Protein Synthesis Limits?, Tool: Post-Resistance Training & Protein Intake (30-50g)

00:09:16 Training Fasted, Post-Exercise Anabolic Window, Tool: Total Daily Protein

00:15:53 Daily Protein Intake, Timing & Exercise, Muscle Strength/Size

00:23:00 Sponsors: Carbon & Wealthfront

00:26:46 Does Fasted Training Increase Body Fat Loss?, Cardio, Individual Flexibility

00:36:53 Dietary Protein & Body Composition

00:38:58 Animal vs Plant Proteins (Whey, Soy, Pea, Quorn), Muscle Size & Strength

00:51:24 Sponsors: AG1 & David

00:54:14 Body Re-Composition, Gain Muscle While Losing Fat?, Tool: Protein Intake & Exercise

01:02:55 Fiber; Starchy Carbohydrates & Fat Loss, Ketogenic Diet

01:10:36 Inflammation, Fat & Macronutrients, Hyper-Palatability; Fish Oil Supplementation

01:16:52 Added Dietary Sugars, Sugar Cravings, Tool: Protein Intake

01:24:03 Artificial Sweeteners (Aspartame, Sucralose, Saccharine, Stevia), Diet Soda, Weight Loss

01:30:16 Sponsor: Function

01:32:04 Caffeine, Exercise & Fat Loss

01:34:53 Alcohol, Red Wine, Sleep, Lifestyle; Quitting Drinking & Stress Resilience

01:44:43 Seed Oils vs Animal Fats, Canola Oil, Olive Oil, Oil Production, Tool: Improve Diet Quality

01:55:50 Butter & Cardiovascular Risk, Saturated Fat, Mediterranean Keto Diet, Testosterone

02:00:43 Menstrual Cycle, Tool: Diet Breaks; Menopause Transition & Body Composition

02:07:04 Collagen Supplementation, Skin Appearance

02:12:44 Supplements: Multivitamins, Vitamin D3, Fish Oil, Creatine, Vitamin C

02:20:03 Resistance & Cardio Training, Tool: Cluster Sets & Super Sets

02:31:35 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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

How to Lose Fat & Gain Muscle With Nutrition | Alan Aragon

In this Huberman Lab Essentials episode, I explain the important role that sleep and dreams have in learning, regulating emotions, and recovering from trauma.
I discuss how dreams during rapid eye movement (REM) sleep contribute to emotional learning and the processing of traumatic experiences. I also discuss the similarities of REM dreams to clinical treatments like ketamine and EMDR therapy. I explain how non-REM dreams function differently to support other types of learning. Additionally, I describe science-backed strategies to optimize both types of sleep for improved learning, mood and emotional regulation.
Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Joovv: https://joovv.com/huberman
Eight Sleep: https://eightsleep.com/huberman
More Huberman Lab
Huberman Lab Premium: https://go.hubermanlab.com/premium
Huberman Lab Shop: https://go.hubermanlab.com/merch
Timestamps
00:00:00 Huberman Lab Essentials; Dreaming, Learning & Un-learning 
00:01:04 Types of Sleep
00:02:57 Slow-Wave Sleep, Motor Learning
00:06:23 Sponsor: AG1
00:07:30 REM Sleep, Paralysis, Unlearning of Emotional Events
00:12:29 Lack of REM Sleep, Emotionality
00:15:02 REM Sleep, Learning & Meaning
00:18:54 Sponsor: Joovv
00:20:08 EMDR (Eye Movement Desensitization & Reprocessing) Therapy, Trauma
00:26:48 Ketamine Therapy, PCP, Trauma
00:29:52 Sponsor: Eight Sleep
00:31:23 REM Sleep as Therapy, Emotions
00:33:40 Tool: Improve Slow-Wave & REM Sleep
00:37:05 Recap & Key Takeaways
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: Understand and Use Dreams to Learn and Forget

My guest is Dr. Christopher Gardner, Ph.D., professor of medicine and director of nutrition studies at Stanford. He is known for his pioneering research on the impact of dietary interventions on weight loss and health.

We compare ketogenic, vegetarian, vegan and omnivorous diets—and why there is no one-size-fits-all approach. All agree, however, that eliminating or dramatically reducing processed foods is best for health.

We discuss the protein needs controversy; plant vs. animal proteins; the importance of fiber and low-sugar fermented foods for gut health and inflammation; and how diet affects gene expression. We also review food allergies—including gluten, wheat, dairy and soy—as well as raw dairy.

The episode offers data-supported advice for healthier eating.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

Mateina: https://drinkmateina.com/huberman

BetterHelp: https://betterhelp.com/huberman

LMNT: https://drinklmnt.com/huberman

Levels: https://levelshealth.com/huberman

Timestamps

00:00:00 Christopher Gardner

00:02:32 Is there a Best Diet?, Individual Needs, Geography & Diet, Lactose

00:11:02 Sponsors: Eight Sleep & Mateina

00:13:49 Raw Milk, Lactose Intolerance

00:20:33 Wheat Allergies, Gluten Intolerance; Celiac Disease

00:25:12 Processed Foods, Food Dyes, Research Outcomes, NOVA Classification, GRAS

00:33:44 Processed Foods, Economic & Time Considerations, US vs European Products

00:39:59 Food Industry Funding, Investigator Influence, Equipoise, Transparency

00:50:10 Sponsors: AG1 & BetterHelp

00:53:11 Industry Funding, National Institute of Health (NIH)

00:56:41 Whole Food, Plant-Based Diet; Diet Comparison, DIETFITS, A TO Z Study

01:10:24 Nutrition Naming, Omnivore, Meat, Animal Feeding Operations (CAFO)

01:17:14 Transforming American Diet; Taste, Health & Environment

01:22:26 Sponsor: LMNT

01:23:43 Food Preparation, Chefs, Improve School Food

01:29:54 Scalability, Mega-Farms, Small Farm & Farmer Loss

01:34:25 Protein Requirements, Dietary Protein Recommendations, Standard Deviations

01:45:33 Protein & Storage

01:52:12 Plants & Complete Proteins?, Legumes, Bioavailability

02:01:58 Sponsor: Levels

02:03:17 Beyond Meat, Impossible Meat, Ingredients, Sourcing Meat, Salt

02:09:18 Vegan vs Omnivore Diet, Twin Study, Cardiometabolic Markers, Genes, Microbiome

02:20:24 Health Science Communication, DEXA; “Protein Flip” Diet; Food Patterns, Caloric Intake

02:31:29 Microbiome, Inflammation, Fiber, Tool: Low-Sugar, Fermented Food

02:45:32 Acknowledgements

02:47:55 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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

How Different Diets Impact Your Health | Dr. Christopher Gardner

In this Huberman Lab Essentials episode, I explore major depression, including its underlying biology and discuss science-based approaches to alleviate symptoms and improve mood.

I describe the wide-ranging symptoms of depression and explain how key neurotransmitters, hormones, stress, genetics and inflammation contribute to its development and persistence. I also cover treatment options, from traditional classes of antidepressant medications to emerging therapies such as ketamine and psilocybin. Finally, I highlight lifestyle-based tools, including exercise, supplementation and dietary strategies that can help manage depressive symptoms and promote mental well-being.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

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

Timestamps

00:00:00 Major Depression

00:01:10 Depression Symptoms

00:06:14 Sponsor: BetterHelp

00:07:33 Pharmaceuticals for Depression, SSRIs; Norepinephrine, Dopamine & Serotonin

00:14:33 Thyroid Hormone, Cortisol, Stress & Depression, Menstrual Cycle, Genetics

00:17:43 Sponsor: AG1

00:19:20 Increase Norepinephrine, Tools: Deliberate Cold Exposure & Exercise

00:21:40 Chronic Inflammation & Depression, Tools: Omega-3s (EPA) & Exercise

00:26:49 Sponsor: Our Place

00:28:41 Tool: Creatine Monohydrate Supplementation & Improving Depression

00:30:20 Novel Depression Therapies, Ketamine, Psilocybin

00:35:29 Ketogenic Diet & Refractory Depression, GABA

00:37:57 Recap & Key Takeaways

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

Essentials: Understanding & Conquering Depression

In this episode, I discuss what drives hunger and satiety, and the role our brain, stomach, fat and hormones play in regulating hunger and turning off the desire to eat more. I also address how protein is assimilated better early in the day than it is later in the day, and why those using intermittent fasting might want to shift their feeding window to earlier in the day.
Then I delve into the topic of disorders of eating: Anorexia Nervosa, where people starve themselves and Bulimia Nervosa where people binge and purge their food. I discuss some common myths about Anorexia such as the role of media images increasing the rates of anorexia and the myth of the "perfectionist" anorexic. I also review the symptoms, and the brain and chemical systems disrupted in this condition. I explain how anorexics become hyperaware of the fat content of foods and develop reflexive habits of fat-hyperawareness. Then I discuss the most effective treatments ranging from family-based models to those that target the habitual nature of low-fat/calorie food choices. I also discuss new more experimental clinical trials on MDMA, Psilocybin and Ibogaine for Anorexia, and both their promise and risks
I review the latest work on binge eating disorder and brain stimulation, drug treatments and thyroid disruption in Bulimia and why the treatments for Bulimia are so similar to those for ADHD. Finally, I discuss "cheat days," body dysmorphia and the growing list of novel forms of eating disorders start to finish. As always, science and science-based tools are discussed.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Introduction: Fasting, & Defining Healthy Eating 
00:08:55 Morning Protein Is Important 
00:22:21 Sponsors: AG1, LMNT & Waking Up
00:26:29 Defining & Diagnosing Eating Disorders 
00:29:00 Anorexia Nervosa (Overview & Myths) 
00:33:44 Bulimia (Overview & Myths) 
00:37:35 Binge Eating Disorders, EDNOS, OSFEDS, Pica 
00:39:44 What is Hunger? What is Satiety? 
00:42:00 Neuronal & Hormonal “Accelerators & Brakes” on Eating 
00:46:17 Fat, Leptin & Fertility & Metabolic Dysfunctions in Obesity 
00:50:30 Why We Overeat 
00:55:30 Homeostasis & Reward Systems/Decisions 
00:59:58 Anorexia 
01:04:28 The Cholesterol Paradox 
01:06:13 Psychological vs. Biological/Genetic Factors in Anorexia 
01:09:44 Chemical Imbalances, Serotonergic Treatments 
01:12:56 Altered Habits & Rewards in Anorexia: Hyperacuity for Fat Content 
01:18:28 Brain Areas for Reward Based Decision Making vs. Habits 
01:24:06 Habit-Reward Circuits Are Flipped in Anorexics: Reward for Deprivation 
01:28:30 How Do You Break a Habit? 
01:33:23 Family Based Models, Cognitive Behavioral Therapy 
01:35:39 MDMA, Psilocybin, Clinical Trials, Ibogaine 
01:40:35 Anabolic vs. Catabolic Exercise, Spontaneous Movements, NEAT 
01:43:23 Distorted Self Image in Anorexia 
01:47:54 Bulimia & Binge-Eating, “Cheat Days”, Thyroid Hormone 
01:53:05 Inhibitory Control, Impulsivity, Adderall, Wellbutrin 
01:58:00 Direct Brain Stimulation: Nucleus Accumbens 
02:04:28 Anorexia/Reward vs. Bulimia/Binging 
02:05:45 Healthy Eating Revisited 
02:10:55 Synthesis, Body Dysmorphias 
02:14:15 Support: Podcast, & Research Studies 
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

Healthy Eating & Eating Disorders - Anorexia, Bulimia, Binging

In this episode, my guest is Dr. Kelly Starrett, DPT, a world-renowned physical therapist, best-selling author, and expert on improving movement in fitness, sports, and daily life. We discuss strategies to enhance mobility and flexibility to boost physical performance and overall health, including ways to offset aging, heal from injuries faster, and correct movement or strength imbalances. Topics include zero- and low-cost tools, such as how to warm up effectively, prepare mentally for workouts, properly use foam rollers, perform fascial release, and apply heat or cold for pain management and tissue recovery. We also cover the best flexibility protocols. Dr. Starrett explains how to optimize default postures for sitting, standing, and everyday activities. Listeners will gain practical, easy-to-implement knowledge to improve their health and physical performance.

Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Maui Nui Venison: https://mauinuivenison.com/huberman
Joovv: https://joovv.com/huberman
Function: https://functionhealth.com/huberman
Eight Sleep: https://eightsleep.com/huberman
LMNT: https://drinklmnt.com/huberman

Timestamps
00:00:00 Dr. Kelly Starrett
00:02:44 Sponsors: Maui Nui & Joovv
00:05:46 Movement; Tool: Daily Floor Sitting
00:12:50 Tools: Stacking Behaviors, Stretching, Floor Sitting
00:17:07 Transferring Skills; Movement-Rich Environments; Range of Motion
00:23:47 Sponsor: AG1
00:25:18 Warm-Ups & Play
00:30:51 Asymmetries & Training
00:38:27 Maximizing Gym Time; Tool: 10, 10, 10 at 10
00:42:41 Tool: Warming Up with Play; Breathwork
00:47:26 Sponsors: Function & Eight Sleep
00:50:35 Tool: Foam Rolling, Uses, Types & Technique
01:01:30 Injury vs. Incident, Pain
01:05:54 Managing Pain & Stiffness, Tool: D2R2 Method
01:11:04 Posture, Neck Work
01:19:58 Sponsor: LMNT
01:21:33 Pelvic Floor, Prostate Pain
01:28:06 Urination & Men, Pelvic Floor; Tool: Camel Pose
01:33:42 Mobilizing the Pelvic Floor, Urogenital Health
01:38:27 Abdominals, Rotational Power, Spinal Engine Work
01:43:51 Dynamic & Novel Movements; Endurance & Strength Propensities
01:50:29 Tool: Workout Intensity; Consistency & Workout Longevity
01:57:41 Hip Extension, Tools: Couch Stretch, Bosch Snatch
02:09:38 Fundamental Shapes & Training, Hip Extension, Movement Culture
02:21:06 Training for Life & Fun
02:30:20 Aging with Range of Motion & Control; Mental State & Training
02:35:38 Fascia, Myofascial Mobilization
02:41:17 Rolfing, Tool: Tissue Mobilization & Reducing Discomfort
02:45:14 Deliberate Heat & Cold, Training, Injury & Healing
02:54:35 Desire to Train, Physical Practice
02:58:54 Balanced Nutrition; Eating Behaviors & Social Media
03:10:23 Sustainable Nutrition & Training; Tool: 3 Vegetable Rule
03:14:30 Supplements
03:23:05 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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

How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrett

In this episode, my guest is Dr. Bernardo Huberman, Ph.D., a research physicist, expert on quantum networks, and vice president of CableLabs’ Next-Gen Systems. We discuss his journey into science, beginning in South America, how a curiosity about physics led him to the United States, and how his hunger for studying novel problems guided him into fields like physics, computer science, biology, economics, and, most recently, quantum computing. He explains relativity theory, chaos theory, fractals, and quantum internet in terms anyone can understand.

We explore how curiosity has continually guided his decisions about what to study and how to live, and how researching hard, even abstract, problems can serve as a model for staying grounded and enjoying everyday life. We also discuss meditation, spirituality, and why continually asking questions about how the world is organized can bring about an immense and lasting sense of meaning and joy.

Read the full show notes at hubermanlab.com.

Pre-order Andrew's new book, Protocols at protocolsbook.com.

Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Helix Sleep: https://helixsleep.com/huberman
BetterHelp: https://betterhelp.com/huberman
LMNT: https://drinklmnt.com/huberman
ExpressVPN: https://expressvpn.com/huberman
Mateína: https://drinkmateina.com/huberman

Timestamps
00:00:00 Dr. Bernardo Huberman
00:02:13 Sponsors: Helix Sleep & BetterHelp
00:05:08 Early School, Science Interest, Argentina; Soccer
00:12:29 Physics, Childhood Teacher, Family
00:20:48 Music; Dictatorship; Humanistic Education
00:29:09 Sponsor: AG1
00:30:40 US Graduate School
00:39:27 Counterculture, Peer Pressure; Graduation, Job Search
00:49:19 Xerox, Personal Computers; Risk-Takers, Tachyon
00:54:49 Sponsors: LMNT & ExpressVPN
00:57:33 Relativity Theory, Quantum Mechanics
01:05:53 Chaos Theory, Fractals, Butterfly Effect
01:17:21 Scientists, Positive Contributions & Flaws
01:26:19 Sponsor: Mateína
01:27:45 Enjoyment of Life, Meditation; Goal Pursuit
01:35:44 Changing Fields, Computers
01:43:24 Mentors, Students; Restlessness, Curiosity
01:47:41 Industry, Academia, Graduate Degrees
01:54:02 Podcast, Interviewing; Mistakes, Working with Others
02:05:48 Quantum Internet, Unbreakable Code
02:09:48 Physics & Neuroscience; AI
02:15:06 Analog vs. Digital Life, Thinking about Future
02:21:38 Worry, Meditation
02:24:22 Beliefs, God; Spiritual Experiences, Randomness
02:33:53 Thinking about Past; Nostalgia
02:39:19 Politically Incorrect; Libertarians; Cryogenics; Enjoying Life
02:46:30 Joyful; Pushing to Limits; Worry & Enjoyment, Living with Elegance
02:55:57 Etiquette, Clothing
03:04:11 Retirement, Money, Travel
03:12:00 Future Plans; Joyful Life
03:13:33 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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

How to Use Curiosity & Focus to Create a Joyful & Meaningful Life | Dr. Bernardo Huberman

In this Huberman Lab Essentials episode, I explain how neuroplasticity allows the brain to continue to adapt and change throughout life, particularly through focused attention and active engagement in learning.
I explain how neuroplasticity differs in children and adults, highlighting the key neurochemicals required for adult learning. I explain science-supported protocols to boost alertness and improve attention, including techniques like visual focus and goal accountability. I also discuss how sleep, along with practices such as non-sleep deep rest (NSDR) and naps, support the brain to enhance learning. 
Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.
Read the full show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David: https://davidprotein.com/huberman
LMNT: https://drinklmnt.com/huberman
More Huberman Lab
Huberman Lab Premium: https://go.hubermanlab.com/premium
Huberman Lab Merch: https://go.hubermanlab.com/merch
Timestamps
00:00:00 Huberman Lab Essentials; Neuroplasticity
00:03:27 Sponsor: David
00:04:43 New Neurons; Sensory Information, Brain & Customized Map
00:07:40 Recognition, Awareness of Behaviors
00:09:58 Sponsor: AG1
00:11:06 Attention & Neuroplasticity
00:15:40 Epinephrine, Acetylcholine & Nervous System Change
00:18:20 Improve Alertness, Epinephrine, Tool: Accountability 
00:20:39 Improve Attention, Acetylcholine, Nicotine
00:23:09 Sponsor: LMNT
00:24:26 Tool: Visual Focus & Mental Focus
00:29:54 Tool: Ultradian Cycles, Anchoring Attention
00:31:00 Sleep & Neuroplasticity; NSDR, Naps
00:33:34 Recap & Key Takeaways
00:36:38 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Recommendations, Sponsors
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: How to Focus to Change Your Brain

In this episode, my guest is Dr. Laurie Santos, Ph.D., a professor of psychology and cognitive science at Yale University and a leading researcher on happiness and fulfillment. We discuss what truly increases happiness, examining factors such as money, social comparison, free time, alone time versus time spent with others, pets, and the surprising positive impact of negative visualizations. We also explore common myths and truths about introverts and extroverts, the science of motivation, and how to adjust your hedonic set point to experience significantly more joy in daily life. Throughout the episode, Dr. Santos shares science-supported strategies for enhancing emotional well-being and cultivating a deeper sense of meaning and happiness.

Read the full show notes at hubermanlab.com.

Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
ExpressVPN: https://expressvpn.com/huberman
Function: https://functionhealth.com/huberman
LMNT: https://drinklmnt.com/huberman
David: https://davidprotein.com/huberman

Timestamps
00:00:00 Dr. Laurie Santos
00:02:52 Sponsors: Eight Sleep & ExpressVPN
00:06:00 Happiness, Emotion & Cognition; Emotional Contagion
00:11:18 Extrinsic vs. Intrinsic Rewards
00:14:43 Money, Comparison & Happiness
00:21:39 Tool: Increase Social Connection; Real-Time Communication
00:32:16 Sponsor: AG1
00:33:47 Technology, Information, Social Interaction
00:39:22 Loneliness, Youth, Technology
00:42:16 Cravings, Sustainable Actions, Dopamine
00:47:01 Social Connection & Predictions; Introverts & Extroverts
00:57:22 Sponsors: Function & LMNT
01:00:41 Social Connection & Frequency; Tools: Fun; “Presence” & Technology
01:07:53 Technology & Negative Effects; Tool: Senses & Grounding; Podcasts
01:15:11 Negativity Bias, Gratitude, Tool: “Delight” Practice & Shifting Emotions
01:25:01 Sponsor: David 
01:26:17 Importance of Negative Emotions; Judgements about Happiness
01:34:16 Happiness & Cultural Differences, Tool: Focus on Small Pleasures
01:41:00 Dogs, Monkeys & Brain, “Monkey Mind”
01:47:40 Monkeys, Perspective, Planning
01:53:58 Dogs, Cats, Dingos; Pets & Happiness
02:00:49 Time Famish; Tools: Time Affluence Breaks; Time Confetti & Free Time 
02:07:46 Hedonic Adaptation; Tool: Spacing Happy Experiences
02:15:27 Contrast, Comparison & Happiness; Tool: Bronze Lining, Negative Visualization
02:24:08 Visualization, Bannister Effect; Tool: Imagine Obstacles
02:29:12 Culture; Arrival Fallacy, Tool: Journey Mindset
02:37:11 Mortality, Memento Mori, Tool: Fleeting Experiences & Contrast
02:44:33 Awe 
02:48:15 Timescales; Community Engagement & Signature Strengths; Tool: Job Crafting
02:56:55 Strength Date, Leisure Time; Tool: Doing for Others, Feel Good Do Good
03:01:42 Tool: Asking for Help
03:05:32 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network Newsletter

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

How to Achieve True Happiness Using Science-Based Protocols | Dr. Laurie Santos

In this Huberman Lab Essentials episode, I explain how making mistakes and perceived frustration drive learning and how movement enhances the brain’s adaptability. 
I explain how making errors triggers the release of neurotransmitters, such as dopamine, which are essential for learning. I also discuss the differences between how neuroplasticity occurs in children and adults, focusing on the varying requirements and effort needed for learning. I discuss science-supported learning strategies for adults, including small practice bouts, leveraging frustration, regulating your autonomic state, and using movement to maximize focus and neuroplasticity. 
Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.
Read the full 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
Timestamps
00:00:00 Huberman Lab Essentials; Learning
00:01:29 Representational Plasticity, Performance Errors
00:03:16 Neuroplasticity, Neurotransmitters
00:05:03 Sponsor: AG1
00:06:11 Visual Adaptation, Children vs. Adults
00:10:23 Errors, Frustration & Neuroplasticity, Adult Learning
00:14:13 Adults, Incremental Shifts vs. High Contingency; Tool: Small Learning Bouts
00:18:43 Sponsor: David
00:20:00 Tool: Ultradian Cycles, Focus, Errors & Frustration
00:22:08 Dopamine, Errors & Subjective Beliefs; Peak Focus; Tool: Frustration
00:25:56 Sponsor: BetterHelp
00:27:02 Limbic Friction; Tool: Behaviors to Increase Alert or Calm
00:30:43 Balance, Errors & Neurotransmitters
00:33:28 Tool: Enhance Neuroplasticity; Movement
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: How to Learn Faster by Using Failures, Movement & Balance

Welcome to the Huberman Lab podcast, a new podcast from Dr. Andrew Huberman. The podcast can also be found on YouTube.
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Welcome to the Huberman Lab Podcast

Lyssna när som helst, var som helst

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