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Author: Huberman Lab

  • GUEST SERIES | Dr. Matt Walker: The Biology of Sleep & Your Unique Sleep Needs

    In this episode 1 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., professor of neuroscience and psychology and founder of the Center for Human Sleep Science at the University of California, Berkeley, and the author of the book “Why We Sleep” discusses the essential role that sleep plays in our health. We cover how sleep affects our hormones, immune system, learning and memory, mood, appetite, and weight regulation.

    We also discuss what causes the urge to sleep, how sleep is structured throughout the night, and the biology of the different phases of sleep. We also teach you how to determine your individualized sleep needs, including your chronotype (best waking and to-bed time), tips for combat snoring and insomnia, and your QQRT (Quality, Quantity, Regularity, and Timing)—a key framework for optimizing your sleep and therefore daytime energy and focus, and overall health.

    The next episode in this special series explores how to improve one’s sleep.

    For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

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

    BetterHelp: https://betterhelp.com/huberman 

    LMNT: https://drinklmnt.com/huberman 

    InsideTracker: https://insidetracker.com/huberman

    Momentous: https://livemomentous.com/huberman

    Timestamps

    (00:00:00) Importance of Sleep

    (00:02:24) Sponsors: Eight Sleep, BetterHelp & LMNT

    (00:06:00) Sleep; Non-REM & REM Sleep

    (00:11:40) Sleep Cycles, Individuality, Women vs. Men

    (00:14:49) Tool: Wakefulness in Bed, Insomnia

    (00:19:08) Non-REM Stages of Sleep

    (00:27:05) Role of Deep Sleep

    (00:34:02) Sponsor: AG1

    (00:35:15) Light Sleep Stages, Hypnogogic Jerks

    (00:42:00) REM Sleep, Paralysis & Bizarre Dreams; “Falling” Asleep

    (00:49:09) Tools: Body Position & Sleep; Snoring & Sleep Apnea

    (00:57:43) Yawning & Theories, Contagion

    (01:04:03) Nodding Off, Afternoon & Postprandial Dip

    (01:08:46) Sponsor: InsideTracker

    (01:09:51) Sleep, Animals & Evolution

    (01:14:09) Poor Sleep & Health Consequences, Sleep Deprivation

    (01:27:13) Positive Effects of Good Sleep, Health Improvements

    (01:31:56) Sleep & Mood; Appetite & Weight Management

    (01:42:55) Sleep Deprivation & Looking Tired, “Beauty Sleep”

    (01:47:57) Tool: Getting Good Sleep, QQRT Macros, Quantity & Quality

    (01:56:45) Tool: Sleep Regularity, Mortality Risk

    (02:03:15) Tool: Sleep Timing, Chronotypes

    (02:14:21) Chronotypes & Insomnia, Circadian Rhythm, Shift Work

    (02:20:31) Tool: Sleep Tests, Alarm Clock, Micro-Sleeps

    (02:27:27) Sleep Inertia & Waking; Afternoon Dip, Optimum Performance

    (02:34:19) Causes of Sleep: Circadian Rhythm, Sleep Pressure

    (02:43:02) Adenosine & Sleepiness

    (02:46:13) Tool: Growth Hormone & Deep Sleep

    (02:50:47) Cortisol & Circadian Rhythm, “Tired But Wired”

    (02:57:24) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

    Disclaimer

  • Benefits & Risks of Peptide Therapeutics for Physical & Mental Health

    In this episode, I explain the major categories and types of peptides currently in use for therapeutic purposes. I discuss peptides for improving tissue rejuvenation and repair, promoting longevity, improving muscle growth and fat loss, and boosting mood, vitality, and libido. I explain the biology of how these peptides work and both their potential benefits and risks. I also discuss peptide sourcing, dosages, cycling, routes of administration, and how peptides work in combination. 

    This episode will help you better understand the rapidly expanding landscape of peptide therapeutics and how to evaluate if specific peptides might be advantageous towards achieving your physical or mental health goals.

    For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

    Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    Mateína: https://drinkmateina.com/huberman

    Levels: https://levels.link/huberman

    Joovv: https://joovv.com/huberman

    LMNT: https://drinklmnt.com/huberman

    Momentous: https://livemomentous.com/huberman

    Timestamps

    (00:00:00) Peptides

    (00:03:20) Sponsors: Mateina, Levels & Joovv

    (00:07:44) What is a Peptide?

    (00:12:06) Peptide Sourcing, Lipopolysaccharide (LPS)

    (00:14:48) Rejuvenation & Tissue Repair: BPC-157, Angiogenesis

    (00:21:50) BPC-157 & Tissue Injury; Mode of Delivery

    (00:27:53) BPC-157: Safety, Doses, Cycling, Tumor Risk

    (00:35:16) Sponsor: AG1

    (00:36:43) Tissue Repair: Thymosin Beta-4, TB-500

    (00:40:49) Growth & Metabolism: Growth Hormone, IGF-1, Risks

    (00:45:25) Secretagogues, Sermorelin, Tesamorelin, CJC-1295

    (00:52:21) Sponsor: LMNT

    (00:53:44) Ipamorelin, Hexarelin, GHRP-3, MK-677; Risks & Timing

    (00:58:69) Peptides for Growth Hormone & IGF-1, Risk; Combinations & Dosing

    (01:06:12) Longevity: Thymosin Beta-4, Epitalon (Epithalon)

    (01:12:09) Vitality: Melanotan, PT-141 (Vyleesi), Risks

    (01:17:21) Vitality: Kisspeptin

    (01:21:46) Peptides, Potential Benefits, Side-Effects & Risks

    (01:24:19) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

    Disclaimer

  • Asi Wind: What Magic & Mind Reading Reveal About the Brain

    In this episode, my guest is Asi Wind. He’s one of the world’s top magicians and mentalists. 

    We discuss what magic and mentalism reveal about the human mind, including how memories are made, how to erase them, and how and why we perceive things the way we do, all in the context of how he performs his astonishing tricks. 

    Asi explains that magic works because it involves storytelling, which is key to how we organize memories. He also explains how emotional connection allows people to co-create and believe a common narrative, even one that did not actually occur. 

    We also discuss how Asi’s love of painting and photography and his specific daily routine allow him to access creativity. We also discuss fear, perfectionism, and how feeling emotions deeply serves his craft. 

    Whether you are interested in magic or not, this conversation with Asi will give you an incredible window into how you perceive, learn, and remember the world around you and how what you believe may or may not be based in reality. 

    For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

    Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    LMNT: https://drinklmnt.com/huberman 

    BetterHelp: https://betterhelp.com/huberman 

    AeroPress: https://aeropress.com/huberman 

    InsideTracker: https://insidetracker.com/huberman 

    Momentous: https://livemomentous.com/huberman

    Timestamps

    (00:00:00) Asi Wind

    (00:02:48) Sponsors: LMNT, BetterHelp & AeroPress

    (00:07:07) “Jazzy Magic”, Tricks & Improvisation, Memory

    (00:14:57) Magic & Imagination

    (00:24:06) Memory “Experiments”

    (00:29:18) Sponsor: AG1

    (00:30:46) Reality Augmentation, Free Will

    (00:35:31) Audience Interactions & Connection, Empathy, Tool: Breathing

    (00:41:20) Audience, Empathetic Attunement & Connection; Skeptics

    (00:49:10) Trick Explanation, Props

    (00:57:21) Exposing Magic, Misdirection, Storytelling

    (01:07:29) Sponsor: InsideTracker

    (01:08:36) Delight, Hypnosis, Behavior Patterns

    (01:17:35) Hypnotists & Guiding Attention; Social Media

    (01:23:01) “Power of Pauses” & Memory; Tool: Gap Effects & Learning

    (01:30:14) Tension, Understanding Magic

    (01:36:16) Storytelling

    (01:43:00) Painting & Composition

    (01:51:08) Truths, Clean Slate, Art & Storytelling

    (01:59:03) Art & Motivation, Honesty

    (02:05:17) Inspiration & Creativity, “Sponge”

    (02:12:38) Morning Routine & Creativity

    (02:19:28) Memory & Fear, Power of Story; Tool: Walking & Creativity

    (02:29:53) Body Language

    (02:33:01) Perfectionism; Negative Emotions, Photography

    (02:40:19) Sensitivity, Empathy, Family

    (02:45:16) Incredibly Human Show

    (02:49:22) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

    Disclaimer

  • LIVE EVENT Q&A: Dr. Andrew Huberman at Plenary in Melbourne

    Recently I had the pleasure of hosting a live event in Melbourne, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at Plenary.

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

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

    Resources

    Timestamps

    (00:00:00) Introduction

    (00:02:50) Strategies for Preventing Dementia

    (00:15:07) Enhancing Willpower: Is It Comparable to Muscle Training?

    (00:22:40) Minimizing Circadian Disruption for Shift Workers

    (00:29:24) Difference Between NSDR & Meditation

    (00:37:32) Combatting Mindless Phone Scrolling

    (00:42:18) Dream Clinical Trials

    (00:55:55) Conclusion

    Disclaimer

  • Dr. E.J. Chichilnisky: How the Brain Works, Curing Blindness & How to Navigate a Career Path

    In this episode, my guest is Dr. E.J. Chichilnisky, Ph.D., a professor of neurosurgery and ophthalmology at Stanford University. He studies how we see and uses that information to build artificial eyes that restore vision to the blind. 

    We discuss how understanding the retina (the light-sensing brain tissue that lines the back of our eyes) is critical to knowing how our brain works more generally. 

    We discuss brain augmentation with biologically informed prostheses, robotics, and AI and what this means for medicine and humanity. 

    We also discuss E.J.’s unique journey into neuroscience and how changing fields multiple times, combined with some wandering, taught him how to guide his decision-making in all realms of life. 

    This episode ought to be of interest to anyone interested in learning how the brain works from a world-class neuroscientist, those interested in the future of brain therapeutics and people seeking inspiration and tools for navigating their own professional and life journey.

    For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

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

    ROKA: https://roka.com/huberman 

    BetterHelp: https://betterhelp.com/huberman 

    InsideTracker: https://insidetracker.com/huberman

    Momentous: https://livemomentous.com/huberman

    Timestamps

    (00:00:00) Dr. E.J. Chichilnisky

    (00:02:31) Sponsors: Eight Sleep, ROKA & BetterHelp

    (00:06:06) Vision & Brain; Retina

    (00:11:23) Retina & Visual Processing

    (00:18:37) Vision in Humans & Other Animals, Color

    (00:23:01) Studying the Human Retina

    (00:29:48) Sponsor: AG1

    (00:31:16) Cell Types

    (00:36:00) Determining Cell Function in Retina

    (00:43:39) Retinal Cell Types & Stimuli

    (00:49:27) Retinal Prostheses, Implants

    (01:00:25) Artificial Retina, Augmenting Vision

    (01:06:05) Sponsor: InsideTracker

    (01:07:12) Neuroengineering, Neuroaugmentation & Specificity

    (01:17:01) Building a Smart Device, AI

    (01:20:02) Neural Prosthesis, Paralysis; Specificity

    (01:25:21) Neurodegeneration; Adult Neuroplasticity; Implant Specificity

    (01:34:00) Career Journey, Music & Dance, Neuroscience 

    (01:42:55) Self-Understanding, Coffee; Self-Love, Meditation & Yoga

    (01:47:50) Body Signals & Decisions; Beauty

    (01:57:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

    Disclaimer

  • Dr. Cal Newport: How to Enhance Focus and Improve Productivity

    In this episode, my guest is Dr. Cal Newport, Ph.D., a professor of computer science at Georgetown University and bestselling author of numerous books on focus and productivity and how to access the deepest possible layers of your cognitive abilities in order to do quality work and lead a more balanced life. We discuss how to avoid digital distraction, specific systems to best arrange and update your schedule, and how to curate your work and home environment. We discuss how to engage with smartphones and technology, the significant productivity cost of task-switching, and how to avoid and overcome burnout. This episode provides specific protocols for enhancing focus and productivity, time management, task prioritization, and improving work-life balance that ought to be useful for anyone, young or old, regardless of profession.

    For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

    Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

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

    Maui Nui Venison: https://mauinuivenison.com/huberman

    Joovv: https://joovv.com/huberman

    LMNT: https://drinklmnt.com/huberman

    Momentous: https://livemomentous.com/huberman

    Timestamps

    (00:00:00) Dr. Cal Newport

    (00:02:52) Sponsors: Helix Sleep, Maui Nui & Joovv

    (00:07:00) Smartphones, Office & Walking

    (00:13:08) Productive Meditation, Whiteboards

    (00:20:04) Tool: Capturing Ideas, Notebooks

    (00:24:57) Tool: Active Recall & Remembering Information

    (00:30:02) Sponsor: AG1

    (00:31:29) Studying, Deliberate Practice

    (00:38:13) Flow States vs. Deep Work

    (00:41:39) Social Media, Emergencies

    (00:45:27) Phone & Addiction; Task Switching

    (00:53:20) Sponsor: LMNT

    (00:54:23) “Neuro-Semantic Coherence” vs. Flow; Concentration

    (01:02:40) Internet Use & Kids; Video Games; Audiobooks

    (01:08:15) Pseudo-Productivity, Burnout

    (01:12:34) Social Media Distraction; The Deep Life

    (01:18:03) Attention, ADHD, Smartphones & Addiction; Kids

    (01:26:12) TikTok, Algorithm

    (01:30:39) Tool: Boredom Tolerance, Gap Effects & “Thoreau Walks”

    (01:37:43) Solitude Deprivation, Anxiety

    (01:41:22) Tools: Fixed Work Schedule & Productivity, Exercise, Sleep

    (01:47:52) Deep Work, Insomnia; Productivity & Core Work; Music

    (01:55:08) Cognitive Focus & Environment; Isolation

    (02:02:30) Burnout Epidemic, Digital Collaboration

    (02:11:11) Cognitive Revolution, Balance

    (02:16:45) Remote, Hybrid vs. In-Person Work; Zoom

    (02:22:05) Tool: Pull-Based System, Designing Workload

    (02:28:49) Tools: Multi-Scale Planning, Time Blocking; Deep Work Groups

    (02:38:56) Tool: Shutdown Ritual

    (02:42:37) Accessibility, Reputation & Flexibility

    (02:47:29) Work-Life Balance, Vacation; Productivity

    (02:54:47) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

    Disclaimer

  • How Placebo Effects Work to Change Our Biology & Psychology

    In this episode, I discuss placebo and belief and mindset effects — all of which exert a powerful and real influence on our biology and psychology. I discuss how your beliefs and expectation that a certain outcome will occur after taking a substance (or any intervention cause genuine changes in brain and bodily function. I discuss how placebos can change neurotransmitter and hormone release, pain levels, whether the stress response is beneficial or detrimental and more. I also explain how placebo effects can work with traditional drug or behavioral treatments to help improve health outcomes and why some people are more susceptible to placebo effects. By the end of the episode, listeners will understand the placebo effect, how it works, and how beliefs and mindsets can be leveraged toward mental health, physical health, and performance goals. 

    For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

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

    AeroPress: https://aeropress.com/huberman

    Levels: https://levels.link/huberman

    InsideTracker: https://insidetracker.com/huberman

    Momentous: https://livemomentous.com/huberman

    Timestamps

    (00:00:00) Placebo Effects

    (00:02:40) Sponsors: Eight Sleep, AeroPress & Levels

    (00:07:24) Placebo, Nocebo vs. Belief Effect, Prefrontal Cortex

    (00:14:03) Dopamine, Placebo & Parkinson’s Disease; Placebo Controls

    (00:21:36) Hormone Release & Placebo Effect, Paired Associations

    (00:28:52) Conditioning Effect & Insulin; Pavlovian Response

    (00:32:50) Sponsor: AG1

    (00:34:17) Context & Expectations; Placebo Effect & Brain

    (00:40:51) Cancer, Mind-Body Practices; Placebo Effects & Limits

    (00:44:54) Asthma, Specificity & Placebo Effects

    (00:48:01) Sponsor: InsideTracker

    (00:49:03) Nicotine & Dose-Dependent Placebo Effects

    (00:55:31) Placebo Effects vs. Belief Effects, Food & Mindset

    (01:01:02) Exercise & Belief Effects

    (01:04:08) Placebo Effect, Brain & Stress Response

    (01:11:18) Individual Variation, Genetics & Placebo Effect

    (01:16:11) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

    Disclaimer

  • AMA #16: Sleep, Vertigo, TBI, OCD, Tips for Travelers, Gut-Brain Axis & More

    Welcome to a special edition of the 16th Ask Me Anything (AMA) episode, part of Huberman Lab Premium, recorded in Sydney, Australia. This episode is a recording of a live stream AMA, originally exclusive to our Premium members. We’ve decided to make the full-length version available to everyone, including non-members of Huberman Lab Premium.

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

    If you’re not yet a member but enjoyed this full-length livestream AMA, we invite you to join Huberman Lab Premium. By subscribing, you’ll gain access to exclusive benefits including our regular monthly full-length AMA episodes, AMA transcripts, podcast episode transcripts, early access to live events and more. Additionally, a significant portion of your membership proceeds contributes to advancing human scientific research. You can learn more about the research we were able to support in our Annual Letter 2023.

    If you’re a Huberman Lab Premium member, you can access the transcript for this AMA episode here.

    Timestamps

    (00:00:00) Introduction

    (00:02:34) Achieving Key Health Pillars While Traveling

    (00:07:11) Improving Sleep Quality

    (00:13:11) Understanding and Managing Vertigo

    (00:20:44) Enhancing Brain Function Post-TBI

    (00:26:58) Getting Closer to Unraveling OCD

    (00:30:44) Adjusting Circadian Rhythms for Travel

    (00:34:58) Optimal Dosage for Fish Oil Supplements

    (00:40:17) Monitoring Hormone Levels

    (00:46:09) Optimizing the Gut-Brain Axis

    (00:52:04) Best Practices for Tongue Cleaning

    (00:56:36) Conclusion & Thank You

    Disclaimer

  • Dr. Becky Kennedy: Protocols for Excellent Parenting & Improving Relationships of All Kinds

    In this episode, my guest is Dr. Becky Kennedy, Ph.D., a clinical psychologist, bestselling author, and founder of Good Inside, an education platform for parents and parents-to-be. We discuss actionable protocols for raising resilient, emotionally healthy kids and effective alternatives to typical forms of reward and punishment that instead teach children valuable skills and strengthen the parent-child bond. These protocols also apply to other types of relationships: professional, romantic, friendships, siblings, etc. 

    We explain how to respond to emotional outbursts, rudeness, and entitlement, repair fractured relationships, build self-confidence, and improve interpersonal connections with empathy while maintaining healthy boundaries. 

    We also discuss how to effectively communicate with children and adults with ADHD, anxiety, learning challenges, or with “deeply feeling” individuals. 

    The conversation is broadly applicable to all types of social interactions and bonds. By the end of the episode, you will have learned simple yet powerful tools to build healthy relationships with kids, teens, adults, and oneself.

    For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    Mateína: https://drinkmateina.com/huberman

    Joovv: https://joovv.com/huberman

    AeroPress: https://aeropress.com/huberman

    InsideTracker: https://insidetracker.com/huberman

    Momentous: https://livemomentous.com/huberman

    Timestamps

    (00:00:00) Dr. Becky Kennedy

    (00:02:44) Sponsors: Mateína, Joovv & AeroPress

    (00:07:35) Healthy Relationships: Sturdiness, Boundaries & Empathy

    (00:14:34) Tool: Establishing Boundaries

    (00:18:24) Rules, Boundaries & Connection

    (00:22:19) Rewards & Punishments; Skill Building

    (00:29:48) Sponsor: AG1

    (00:31:16) Kids & Inherent Good

    (00:34:06) Family Jobs, Validation & Confidence, Giving Hope

    (00:41:54) Rewards, Pride

    (00:44:48) Tool: “I Believe You”, Confidence & Safety; Other Relationships

    (00:52:15) Trauma, Aloneness & Repair

    (00:57:07) Tool: Repair & Apologies, Rejecting Apology

    (01:01:04) Tool: Good Apologies

    (01:03:35) Sponsor: InsideTracker

    (01:04:37) Tool: Rudeness & Disrespect, Most Generous Interpretation

    (01:12:32) Walking on Eggshells, Pilot Analogy & Emotional Outbursts, Sturdy Leadership

    (01:20:49) Deeply Feeling Kids; Fears, Sensory Overload

    (01:30:10) Co-Parenting Differences & Punishment

    (01:37:11) Tool: Attention Deficit Hyperactivity Disorder (ADHD); Meditation

    (01:41:20) Tool: Tolerating Frustration, Screen Time, Learning

    (01:51:57) Grace & Parenthood, Parenting Job Description; Relationship to Self

    (01:55:24) Tool: “I’m Noticing”, Asking Questions; Emotional Regulation

    (02:01:15) Adolescence & Critical Needs, Explorers vs. Nomads

    (02:09:58) Saying “I Love You”, Teenagers; Family Meetings

    (02:15:07) Self-Care, Rage & Boundaries; Sturdy Leaders; Parent Relationship & Conflict

    (02:22:08) Tool: Wayward Teens, Marijuana & Substance Use, Getting Additional Help

    (02:30:03) Mentors

    (02:34:26) Tool: Entitlement, Fear & Frustration

    (02:41:57) Tool: Experiencing Frustration; Chores & Allowance

    (02:46:31) Good Inside Platform

    (02:51:27) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

    Disclaimer

  • Dr. Mark D’Esposito: How to Optimize Cognitive Function & Brain Health

    In this episode, my guest is Dr. Mark D’Esposito, M.D., a neurologist and professor of neuroscience and psychology at the University of California, Berkeley. We discuss the brain mechanisms underlying cognition and the forms of memory required for focus, productivity, planning and achieving goals, and learning. We discuss neurochemicals such as dopamine and acetylcholine and how they can be leveraged to improve cognitive functioning. We also discuss concussion, traumatic brain injury (TBI), Alzheimer’s, and Parkinson’s disease, and ways to restore or slow cognitive decline by using pharmacologic, lifestyle and behavioral protocols. This episode provides a modern understanding of cognition and memory and actionable tools to optimize brain health and function.

    For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    Maui Nui: https://mauinuivenison.com/huberman

    Joovv: https://joovv.com/huberman

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

    LMNT: https://drinklmnt.com/huberman

    Momentous: https://livemomentous.com/huberman

    Timestamps

    (00:00:00) Dr. Mark D’Esposito

    (00:02:08) Sponsors: Maui Nui, Joovv & Eight Sleep

    (00:06:23) Brain & Frontal Lobes, Prefrontal Cortex, Executive Function

    (00:10:31) Frontal Lobe Development, Children

    (00:14:12) Rules, Context & Impulse Control; Learning & Goals

    (00:21:45) Focus, Improving Executive Function

    (00:26:04) Connections & Top-Down Signals

    (00:29:02) Sponsor: AG1

    (00:30:29) Frontal Lobe Injury; Emotional Regulation

    (00:37:26) Smartphones, Social Media

    (00:44:37) Working Memory, Dopamine

    (00:52:59) Sponsor: LMNT

    (00:54:22) Dopamine Levels & Working Memory, Cognitive Tasks, Genetics

    (01:00:03) Bromocriptine & Working Memory, Dopamine

    (01:06:21) Guanfacine, Neurotransmitter Levels, Pupil Dilation & Biomarker Tests

    (01:12:46) Bromocriptine, Olympics; Pharmacology & Cognitive Function, Adderall

    (01:19:27) Concussion, Traumatic Brain Injury (TBI)

    (01:25:22) Sleep, TBI, Concussion & Executive Function; BrainHQ

    (01:31:57) Aging & Frontal Executive System; Brain Health

    (01:39:26) Tools: Brain Health & Boosting Executive Function, Books

    (01:47:26) Alzheimer’s Disease, Genetics, Pharmacology

    (01:51:48) Parkinson’s Disease, L-Dopa; Coping with Alzheimer’s; Nicotine

    (01:58:37) Estrogen & Dopamine, Cognition; Tool: Physical Exercise

    (02:04:43) Tool: Mindfulness Meditation & Executive Function

    (02:10:31) Brain Networks; Modularity

    (02:17:08) Modularity, Brain Indices

    (02:22:53) Psilocybin; Transcranial Magnetic Stimulation

    (02:30:16) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

    Disclaimer