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

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

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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

How to Improve Oral Health & Its Critical Role in Brain & Body Health

In this episode, I discuss the importance of oral health for dental and microbiome health and general physical and mental well-being. I explain science-supported protocols for strengthening your teeth and gums, including how to remineralize your teeth. I cover the best approaches and timing for brushing and flossing, tongue, gum, and oral microbiome care and how oral health is critically important to offset metabolic, cardiac, and brain diseases, including dementia. I also discuss proper nutrition for oral health, fluoride, and how sugar and mouth breathing can accelerate tooth decay. This episode ought to be of interest to everyone seeking to improve their physical health, mental health, and lifespan, given the critical role that oral health plays in all of these.

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

ROKA: https://roka.com/huberman

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

InsideTracker: https://insidetracker.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Oral Health

(00:03:28) Sponsors: Mateina, ROKA & Helix Sleep

(00:07:13) Oral Health Quiz

(00:13:53) Teeth Biology, Cavity Repair

(00:20:01) Mouth, Gums, Saliva

(00:27:23) Sponsor: AG1

(00:28:51) Cavity Formation, Bacteria, Sugar, Acidity

(00:35:10) Teeth Remineralization, Fluoride, Water

(00:42:57) Sponsor: InsideTracker

(00:43:58) Tools: The “Do Nots” of Oral Health, Mouth Breathing

(00:54:48) Tools: Fasting & Teeth Remineralization; Nighttime Toothbrushing

(01:03:23) Proper Teeth Brushing; Tooth Sensitivity & Gums

(01:08:16) Bacteria, Plaque & Tartar; Tooth Polishing

(01:11:02) Proper Flossing Technique, Waterpik; Children & Flossing

(01:14:23) Tool: Xylitol, Bacteria & Cavity Prevention

(01:19:43) Toothpastes: Xylitol, Fluoride, Hydroxyapatite

(01:22:38) Mouthwash & Alcohol, Antiseptic Mouthwash

(01:26:29) Tools: Baking Soda, Hydrogen Peroxide?, Salt Water Rinse

(01:32:36) Alcohol-Based Mouthwash, Nitric Oxide

(01:34:52) Tools: Canker Sore Prevention & Gut Microbiome; Sleep

(01:37:47) Tools: Tongue Brushing; Toothbrush Care

(01:41:38) Teeth Sealants; Metal Fillings, Mercury, Mastic Gum; Root Canals

(01:48:43) Dentist Visits, Daily Routines & Oral Health

(01:54:17) Practices for Oral Health, Oil Pulling

(01:58:21) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Dr. Kay Tye: The Biology of Social Interactions and Emotions

In this episode, my guest is Dr. Kay Tye, PhD, Professor of Systems Neurobiology at the Salk Institute for Biological Studies and a Howard Hughes Medical Institute (HHMI) Investigator. We discuss the neural circuit basis of social interactions and loneliness. We also discuss how animals and people establish themselves in a group hierarchy by rank and how the brain responds to dominance and subordination.

Much of our discussion relates to how social media impacts our sense of social connectedness or lack thereof. The topics covered in this episode are directly relevant to anyone interested in the neuroscience of mental health, work-life balance, abundance versus scarcity mindset, and interpersonal dynamics.

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

Levels: https://levels.link/huberman

LMNT: https://drinklmnt.com/huberman

InsideTracker: https://insidetracker.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Kay Tye

(00:02:39) Sponsors: Eight Sleep, Levels & LMNT

(00:06:40) Amygdala; “Valence”

(00:12:43) Novelty; Reward & Punishment Response

(00:20:06) Amygdala & Hunger; Social Interaction

(00:26:21) Social Media & Social Connection; Tool: Email & Time Management

(00:35:03) Sponsor: AG1

(00:36:30) Social Media; Friction & Feedback, Leadership

(00:43:44) Social Isolation, Harlow Experiments, “Loneliness Neurons”

(00:51:47) Social Homeostasis, COVID-19 Pandemic & Loneliness

(01:01:29) Quality of Social Contact, Social Homeostasis, Social Media

(01:08:40) Sponsor: InsideTracker

(01:09:42) Social Media, Relationships; Social Isolation & Exclusion

(01:18:26) Empathy: Friend vs. Foe

(01:28:40) Background & Empathy, Diversity, Emotional Regulation

(01:34:34) Abundance vs. Scarcity Mindset

(01:37:22) Social Rank & Hierarchy, Sibling Order, Development

(01:45:54) Dynamic Hierarchy; Dominants vs. Subordinates; Mentors

(01:55:32) Psychedelics: Research & Mechanisms; Psilocybin

(02:06:28) Work-Life Balance, Fitness & Extracurriculars

(02:11:56) Personal Life, Diversity, Happiness; Typical Day

(02:15:42) Science & Academia; Future Directions

(02:23:48) Research & Science Outreach

(02:28:48) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Tools to Enhance Working Memory & Attention

In this episode, I discuss working memory, which is critical for learning and productivity, strategy setting, goal seeking, and navigating new environments. I explain the key role of dopamine and the biological mechanisms underlying working memory and how working memory differs from both short- and long-term memory.

I also describe science-supported tools to enhance working memory and attention—including zero- or low-cost behavioral, supplemental and pharmacologic approaches. I include how to assess your working memory and how to use memory tasks to determine your baseline dopamine levels in certain brain circuits.

This episode provides listeners with highly actionable tools to assess and improve their attention to specific tasks and task-switching capacity and to enhance their overall productivity.

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

BetterHelp: https://betterhelp.com/huberman

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

LMNT: https://drinklmnt.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Working Memory

(00:01:12) Sponsors: Mateina, BetterHelp & Helix Sleep

(00:05:00) Short- vs. Long-Term Memory

(00:09:59) Neuroplasticity

(00:15:42) Working Memory; Attention & Focus

(00:20:04) Working Memory Test

(00:25:35) Sponsor: AG1

(00:27:02) Brain & Working Memory; Dopamine

(00:36:13) Working Memory Capacity Test

(00:44:37) Increasing Dopamine & Working Memory

(00:49:26) Task Switching, Distractions

(00:54:42) Sponsor: LMNT

(00:56:04) Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Dopamine

(01:03:08) Tool: Deliberate Cold Exposure & Dopamine

(01:11:02) Tool: Working Memory & Binaural Beats

(01:15:23) Supplements to Increase Dopamine: L-Tyrosine, Mucuna Pruriens

(01:22:53) Dopamine Prescriptions, Attention Deficit Hyperactivity Disorder (ADHD)

(01:29:12) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors,  Momentous, Social Media, Neural Network Newsletter

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