Log in

Learn. Share. Evolve…

Author: Huberman Lab

  • GUEST SERIES | Dr. Matt Walker: Protocols to Improve Your Sleep

    GUEST SERIES | Dr. Matt Walker: Protocols to Improve Your Sleep
    GUEST SERIES | Dr. Matt Walker: Protocols to Improve Your Sleep

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

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

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

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

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

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

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

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

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

    WHOOP: https://join.whoop.com/huberman

    Waking Up: https://wakingup.com/huberman

    InsideTracker: https://insidetracker.com/huberman

    Momentous: https://livemomentous.com/huberman

    Timestamps

    (00:00:00) Improving Sleep

    (00:01:16) Sponsors: Helix Sleep, WHOOP & Waking Up

    (00:05:30) Basics of Sleep Hygiene, Regularity, Dark & Light

    (00:12:05) Light, Day & Night; Cortisol, Insomnia

    (00:18:45) Temperature; “Walk It Out”; Alcohol & Caffeine

    (00:26:05) Sleep Association, Bed vs. Sofa

    (00:29:43) Tool: Falling Asleep; Meditation, Breathing

    (00:35:23) Sponsor: AG1

    (00:36:37) Alcohol & Sleep Disruption

    (00:40:01) Food & Sleep, Carbs, Melatonin

    (00:49:25) Caffeine; Afternoon Coffee, Nighttime Waking

    (00:55:52) Caffeine Metabolism & Sleep, Individual Variation

    (01:01:19) Sponsor: InsideTracker

    (01:02:04) Cannabis: THC vs. CBD, REM Sleep, Withdrawal

    (01:12:03) Sleep Hygiene Basics

    (01:16:08) Tool: Poor Sleep Compensation, “Do Nothing”

    (01:20:23) Tool: Sleep Deprivation & Exercise

    (01:24:11) Insomnia Intervention & Bedtime Rescheduling, Sleep Confidence

    (01:32:58) Wind-Down Routine; Mental Walk; Clocks & Phones

    (01:41:29) Advanced Sleep Optimization, Electric Manipulation

    (01:50:07) Temperature Manipulation, Elderly, Insomnia

    (01:58:57) Tool: Warm Bath Effect & Sleep, Sauna

    (02:04:36) Acoustic Stimulation, White Noise, Pink Noise

    (02:13:30) Rocking & Sleep, Body Position

    (02:24:17) Enhance REM Sleep & Temperature; Sleep Medications

    (02:28:35) Pharmacology, DORAs & REM Sleep; Narcolepsy & Insomnia

    (02:34:12) Acetylcholine, Serotonin, Peptides; Balance

    (02:40:45) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

    Disclaimer

  • Coleman Ruiz: Overcoming Physical & Emotional Challenges

    Coleman Ruiz: Overcoming Physical & Emotional Challenges
    Coleman Ruiz: Overcoming Physical & Emotional Challenges

    In this episode, my guest is Coleman Ruiz, a former Tier One U.S. Navy SEAL joint task force commander. He served in Afghanistan and Iraq and as a BUD/S training officer. He shares his journey from childhood through the Naval Academy to elite Navy SEAL special operations. He shares the physical and emotional challenges he has overcome and discusses his struggle with post-traumatic stress disorder (PTSD). He also talks about the key role of mentors, family and friends in building resilience. Coleman gives us a raw, humble account of hitting rock bottom. He tells of the intense pain, fear, depression and suicidality in his journey of redemption. Coleman’s story is a real-life hero’s journey. He tells it with extraordinary vulnerability and humility. He explains the challenges and sudden tragedies that helped to ground, shape and renew him. His story will inspire listeners of all ages and backgrounds.

    Note: This conversation includes profanity and topics that are not suitable for all audiences and ages.

    For show notes, including 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

    BetterHelp: https://betterhelp.com/huberman

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

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

    Plunge: https://plunge.com/huberman

    Momentous: https://livemomentous.com/huberman

    Timestamps

    (00:00:00) Coleman Ruiz

    (00:01:55) Sponsors: BetterHelp, Maui Nui Venison & Eight Sleep

    (00:06:06) Childhood, “Wildness”

    (00:13:24) Wrestling, Combat Sports & Respect

    (00:22:26) Divorce, College Applications & Naval Academy

    (00:29:51) Sponsor: AG1

    (00:31:22) Prep School, Patriotism, Fear

    (00:40:08) Growth Mindset, 24-Hour Horizon

    (00:43:02) Naval Academy, Mentor, Focus

    (00:52:45) Wife, Work Ethic

    (00:59:23) Sponsor: Plunge

    (01:00:51) Navy SEALs, BUD/S, Hell Week

    (01:04:51) BUD/S Success Predictors; Divorce & Aloneness; Rebellion

    (01:16:30) Patriotism, Navy SEALs, Green Team

    (01:22:15) Advanced Training, Tier One, Free-Fall

    (01:26:13) Special Operations, Deaths & Grief

    (01:36:08) Mentor Death & Facing Mortality

    (01:47:49) Warriors & Compassion; Trauma, Family

    (01:52:37) Civilian Life Adjustment

    (01:57:39) Hero With a Thousand Faces, Civilian Return & PTSD

    (02:07:03) Massage, Perspective, Space-Time Bridging

    (02:14:10) Psychedelics, Connection, Warrior Culture

    (02:19:15) Rock Bottom: Talk Therapy, Depression, Alcohol

    (02:25:50) Emotional & Physical Pain, Vulnerability, Fighter Mentality

    (02:30:42) Suicide, Asking For Help & Support

    (02:38:32) Therapy, PTSD Recovery, Dread; Pharmacology

    (02:44:54) Healing Process: Unsatisfaction & Asking For Help

    (02:54:03) Daily Routine, Movement, Nutrition

    (03:02:22) Manhood, Range, Parenthood, Surrender

    (03:10:08) Current Pursuits

    (03:16:01) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

    Disclaimer

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

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

    Benefits & Risks of Peptide Therapeutics for Physical & Mental Health
    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

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

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

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

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

    How Placebo Effects Work to Change Our Biology & Psychology
    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

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