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Author: Huberman Lab

  • How to Increase Your Willpower & Tenacity

    How to Increase Your Willpower & Tenacity
    How to Increase Your Willpower & Tenacity

    In this episode, I discuss neuroscience and psychology studies that address the basis of willpower and tenacity, how they differ from motivation and how we can all increase our levels of willpower and tenacity. I discuss whether willpower is a limited resource, the controversial “ego depletion” theory of willpower and the role that beliefs play in determining our tenacity and willpower. Then, I discuss the neural basis of willpower in the brain and body and how tenacity and willpower relate to sleep, stress, focus, and possibly lifespan. Then, I provide a series of science-supported tools and protocols to increase your level of tenacity and willpower.

    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 (Athletic Greens): https://athleticgreens.com/huberman

    LMNT: https://drinklmnt.com/huberman

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

    Momentous: https://www.livemomentous.com/huberman

    Timestamps

    (00:00:00) Tenacity & Willpower

    (00:01:36) Sponsors: LMNT & Waking Up

    (00:03:49) Tenacity & Willpower vs. Habit Execution; Apathy, Depression & Motivation 

    (00:10:40) Ego Depletion & Willpower as a Limited Resource; Controversy 

    (00:19:14) Tool: Autonomic Function, Tenacity & Willpower; Sleep & Stress 

    (00:28:31) Sponsor: AG1

    (00:28:58) Willpower as a Limited Resource (Theory)

    (00:35:36) Willpower & Glucose, Brain Energetics

    (00:42:44) Beliefs about Willpower & Glucose; Multiple Challenges

    (00:54:01) Willpower Brain ‘Hub’; Anorexia Nervosa, Super-Agers

    (01:07:15) Anterior Midcingulate Cortex & Brain/Body Communication 

    (01:14:54) Allostasis, Anterior Midcingulate Cortex Function

    (01:25:19) Anterior Mid-Cingulate Cortex (aMCC), Difficult Tasks & Neuroplasticity

    (01:29:30) Tool: Novel Physical Exercise & Brain; Cognitive Exercise

    (01:43:43) Tool: “Micro-sucks”, Increase Tenacity/Willpower

    (01:50:58) Impossible Tasks, Super-Agers & Learning, Will to Live

    (01:57:23) Tool: Rewards & Improving Tenacity/Willpower

    (02:01:07) Tenacity & Willpower Recap

    (02:05:55) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

    Title Card Photo Credit: Mike Blabac

    Disclaimer

  • Chris Voss: How to Succeed at Hard Conversations

    Chris Voss: How to Succeed at Hard Conversations
    Chris Voss: How to Succeed at Hard Conversations

    In this episode, my guest is Chris Voss, a former Federal Bureau of Investigation (FBI) agent who was the lead negotiator in many high-risk, high-consequence cases. Chris has taught negotiation courses at Harvard and Georgetown Universities and is the author of the book “Never Split the Difference.” We discuss how to navigate difficult conversations of all kinds, including in business, romance and romantic breakups, job firings and tense conversations with family and friends. Chris explains how to navigate online, in person and in written negotiations, the red flags to watch out for and how to read body and voice cues in face-to-face and phone conversations. He explains how to use empathy, certain key questions, proactive listening, emotional processing and more to ensure you reach the best possible outcome in any hard conversation. This episode ought to be of interest to anyone looking to improve their interpersonal abilities and communication skills and for those who want to be able to keep a level head in heated discussions. 

    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 (Athletic Greens): https://athleticgreens.com/huberman

    LMNT: https://drinklmnt.com/huberman

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

    Momentous: https://www.livemomentous.com/huberman

    Timestamps

    (00:00:00) Chris Voss

    (00:02:34) Sponsors: LMNT & Waking Up

    (00:04:59) Negotiation Mindset, Playfulness

    (00:11:41) Calm Voice, Emotional Shift, Music

    (00:18:59) “Win-Win”?, Benevolent Negotiations, Hypothesis Testing

    (00:28:38) Generosity

    (00:33:06) Sponsor: AG1

    (00:33:44) Hostile Negotiations, Internal Collaboration

    (00:39:40) Patterns & Specificity; Internet Scams, “Double-Dip”

    (00:48:15) Urgency, Cons, Asking Questions

    (00:54:46) Negotiations, Fair Questions, Exhausting Adversaries

    (01:02:18) “Vision Drives Decision”, Human Nature & Investigation

    (01:07:47) Lying & Body, “Gut Sense”

    (01:15:42) Face-to-Face Negotiation, “738” & Affective Cues 

    (01:20:39) Online/Text Communication; “Straight Shooters”

    (01:26:47) Break-ups (Romantic & Professional), Firing, Resilience

    (01:32:16) Ego Depletion, Negotiation Outcomes

    (01:37:35) Readiness & “Small Space Practice”, Labeling

    (01:45:17) Venting, Emotions & Listening; Meditation & Spirituality

    (01:51:41) Physical Fitness, Self-Care

    (01:57:01) Long Negotiations & Recharging

    (02:02:40) Hostages, Humanization & Names

    (02:08:50) Tactical Empathy, Compassion

    (02:15:27) Tool: Mirroring Technique

    (02:22:20) Tool: Proactive Listening

    (02:29:48) Family Members & Negotiations

    (02:35:21) Self Restoration, Humor 

    (02:39:01) Fireside, Communication Courses; Rapport; Writing Projects

    (02:47:45) “Sounds Like…” Perspective

    (02:50:54) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

    Title Card Photo Credit: Mike Blabac

    Disclaimer

  • AMA #11: Improve Task Switching & Productivity and Reduce Brain Fog

    AMA #11: Improve Task Switching & Productivity and Reduce Brain Fog
    AMA #11: Improve Task Switching & Productivity and Reduce Brain Fog

    Welcome to a preview of the 11th Ask Me Anything (AMA) episode, part of Huberman Lab Premium.

    The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — 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.

    Subscribe to Huberman Lab Premium at www.hubermanlab.com/premium.

    Timestamps

    (00:00:00) Introduction

    (00:01:46) Is There a Way to Get Better at Task Switching?

    (00:32:17) Huberman Lab Premium

    In the full AMA episode, we discuss:

    • What Can I Do in Order to Avoid Getting Brain Fog?

    Title Card Photo Credit: Mike Blabac

    Disclaimer

  • GUEST SERIES | Dr. Paul Conti: Tools and Protocols for Mental Health

    GUEST SERIES | Dr. Paul Conti: Tools and Protocols for Mental Health
    GUEST SERIES | Dr. Paul Conti: Tools and Protocols for Mental Health

    This is episode 4 of a 4-part special series on mental health with Stanford and Harvard-trained psychiatrist Dr. Paul Conti, M.D. Dr. Conti explains what true self-care is and how our mental health benefits from specific self-care and introspection practices — much in the same way that our physical health benefits from certain exercise and nutrition habits. He describes how the foundation of mental health is an understanding of one’s own mind and the specific questions to ask in order to explore the conscious and unconscious parts of ourselves. He describes how this process can be done either on our own, through journaling, meditation and structured thought, or in therapy with the help of a licensed professional. He also explains how unprocessed trauma can short-circuit the process and how to prevent that, and the role of friendships and other relational support systems in the journey of self-exploration for mental health. People of all ages and those with and without self-introspection and therapy experience ought to benefit from the information in this episode.

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

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    BetterHelp: https://betterhelp.com/huberman

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

    Momentous: https://livemomentous.com/huberman

    Timestamps

    (00:00:00) Self Care

    (00:02:37) Sponsors: BetterHelp & Waking Up

    (00:05:34) What is Self-Care?, Foundation, Self-Understanding

    (00:13:18) Life Narratives

    (00:15:24) Journaling, Self-Inquiry & Therapy

    (00:24:41) Unconscious Mind, Salience & Journaling; Panic Attacks

    (00:28:20) Self-Inquiry; Grief & Death

    (00:33:23) Sponsor: AG1

    (00:34:39) Self-Harm, Hopelessness & Therapy

    (00:37:27) Apprehension of Unconscious Mind Exploration

    (00:42:34) Mental Health Map: Cupboards, Agency & Gratitude, Generative Drive

    (00:54:18) Structure of Self, Unconscious Mind, Abscess Analogy

    (01:01:57) Exploring the Unconscious Mind, Curiosity, “Question the Givens”

    (01:10:48) Conscious Mind Exploration; Self Curiosity, Busyness

    (01:19:20) Exploring Defense Mechanisms, Character Structure

    (01:24:54) Self & Character Structure, “Tending the Garden”

    (01:32:45) Function of Self Cupboards

    (01:35:50) Self-Awareness Exploration, Mirror Meditation

    (01:38:34) Defense Mechanisms in Action & Self-Inquiry, Patterns

    (01:47:15) Salience Exploration, Grounding Meditation

    (01:52:37) Behavior & Self-Reflection; Phantom Driver Analogy

    (02:00:14) Self & Strivings; Empowerment & Humility

    (02:09:07) Challenges in Certain Life Domains

    (02:17:49) Friendships & Support, Social Media

    (02:23:50) Anger & Self-Care

    (02:34:18) Self-Care & Challenges

    (02:38:43) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter

    Title Card Photo Credit: Mike Blabac

    Disclaimer

  • U.S. Surgeon General Dr. Vivek Murthy: Efforts & Challenges in Promoting Public Health

    U.S. Surgeon General Dr. Vivek Murthy: Efforts & Challenges in Promoting Public Health
    U.S. Surgeon General Dr. Vivek Murthy: Efforts & Challenges in Promoting Public Health

    In this episode, my guest is Dr. Vivek Murthy, M.D., the acting U.S. Surgeon General who earned his undergraduate degree from Harvard and his M.D. from Yale School of Medicine. We discuss nutrition, food additives, social media and mental health, public health initiatives to combat the crisis of social isolation, the obesity crisis, addiction and other pressing issues in public health. Dr. Murthy explains the role of the U.S. government in promoting specific public health issues and the steps needed to rebuild public trust in scientific and medical information. We also discuss health care accessibility, insurance barriers and individual versus team-based medical care. We also discuss topics gleaned from listener questions, such as the facts and myths about “Big Pharma” and “Big Food” industries, scientific research and public health policies.

    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 (Athletic Greens): https://athleticgreens.com/huberman

    LMNT: https://drinklmnt.com/huberman

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

    Momentous: https://www.livemomentous.com/huberman

    Timestamps

    (00:00:00) Dr. Vivek Murthy

    (00:02:10) Sponsors: LMNT & Waking Up

    (00:04:35) Surgeon General Roles

    (00:07:44) Illness Framework, Enhancing Wellbeing

    (00:12:42) Priorities as Surgeon General

    (00:19:50) Public Health Message Distribution

    (00:28:24) Diagnosis vs. Optimizing Health

    (00:33:24) Sponsor: AG1

    (00:34:01) Food Additives, Highly Processed Foods, Food Availability

    (00:39:11) Difficulties Addressing Health Issues & Highly Processed Foods

    (00:49:53) Retribution, Integrity & Public Trust

    (00:54:41) Company Opposition

    (00:59:50) Public Health Communication, Masks & COVID-19, Public Trust

    (01:07:01) Masks, Humility; Building Public Trust

    (01:10:45) Rebuilding Relationship to Public, Vaccines

    (01:17:41) Community Core & Diversity; Federal Funding

    (01:24:55) Big Pharma, “Pill for Every Problem” Society 

    (01:31:48) Interdisciplinary Medical Teams, Individualized & Value-Based Medical Models

    (01:38:44) Insurance Barriers, Mental Health Care, Drug Prices

    (01:44:40) Isolation Crisis, Social Disconnection, Health Risks 

    (01:49:15) Community Organizations & Modern Life, Social Media

    (01:56:36) Youth & Social Media, Parents, Policy Change

    (02:06:45) Real Life vs. Social Media, Kids & Playtime

    (02:11:56) Social Media Advice for Parents

    (02:20:43) Society & Disconnection, Human Connection & Service

    (02:31:20) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

    Title Card Photo Credit: Mike Blabac

    Disclaimer

  • GUEST SERIES | Dr. Paul Conti: How to Build and Maintain Healthy Relationships

    GUEST SERIES | Dr. Paul Conti: How to Build and Maintain Healthy Relationships
    GUEST SERIES | Dr. Paul Conti: How to Build and Maintain Healthy Relationships

    This is episode 3 of a 4-part special series on mental health with Dr. Paul Conti, M.D., a psychiatrist who did his medical training at Stanford School of Medicine and residency at Harvard Medical School. He is the author of the book, “Trauma: The Invisible Epidemic.” Dr. Conti explains how to find, develop and strengthen healthy relationships — including romantic relationships, work and colleague relationships, and friendships. He explains a roadmap of the conscious and unconscious mind that can allow anyone to navigate conflicts better and set healthy boundaries in relationships. We also discuss common features of unhealthy relationships and clinically supported tools for dealing with relationship insecurity, excessive anxiety, past traumas, manipulation and abuse. Dr. Conti explains how, in healthy relationships, there emerges a dynamic of the mutually generative “us” and how to continually improve that dynamic. The next episode in this special series explores true self-care, which can be cultivated through a process of building self-awareness along with other important practices.  

    For the full show notes, visit hubermanlab.com.

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    BetterHelp: https://betterhelp.com/huberman

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

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

    Momentous: https://livemomentous.com/huberman

    Timestamps

    (00:00:00) Build Healthy Relationships

    (00:02:04) Sponsors: BetterHelp & Waking Up

    (00:05:01) Healthiest Self in Relationships

    (00:10:51) Structure & Function of Self

    (00:15:44) Relationships, Levels of Emergence

    (00:22:48) Generative Drive in Relationships

    (00:35:00) Sponsor: AG1

    (00:36:26) Generative Drive, Aggressive Drive, Pleasure Drive

    (00:45:16) Romantic Relationships & Matched Generative Drives, Trauma Bonds

    (00:53:05) Generative Drive Expression, Libido, Giving & Taking

    (01:04:29) Sponsor: Eight Sleep

    (01:05:50) Generative Drive in Partnerships

    (01:11:16) Libido, Avoidance & Working through Barriers

    (01:18:02) Repeating Bad Relationship Patterns, Repetition Compulsion

    (01:29:23) Narcissism, Dependence, Attachment Insecurity

    (01:34:10) Abusive Relationships, Demoralization

    (01:39:37) Oppressors, Darkness, Hope & Change

    (01:48:08) Work Relationships, Oppression & Accountability

    (01:53:53) Jealousy vs. Envy, Narcissism

    (01:59:13) Power Dynamics in Relationships

    (02:05:54) Giving vs. Taking in Relationships

    (02:09:39) Transactions & Relationships; Family & Generative Drive; Flexibility

    (02:19:47) Relationships & Kindergarten

    (02:23:04) Anxiety in Relationships, Communication

    (02:31:32) The “Magic Bridge of the Us”

    (02:37:09) Mentalization, Getting into Another’s Mindset; Navigating Conflict

    (02:46:51) Healthy Boundaries

    (02:52:08) Self-Awareness, Mentalization

    (02:55:28) “Broken Compass” & Self Inquiry, “Map” Analogy

    (03:02:25) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter

    Title Card Photo Credit: Mike Blabac

    Disclaimer

  • How to Use Music to Boost Motivation, Mood & Improve Learning

    How to Use Music to Boost Motivation, Mood & Improve Learning
    How to Use Music to Boost Motivation, Mood & Improve Learning

    In this episode, I describe how your brain and body are fundamentally wired to perceive and respond to music and how those responses can be leveraged to improve your mood, allow for processing sad emotions and enhance learning and performance. I explain the data showing how music can increase motivation for cognitive or physical work, what specific music has been shown to enhance cognitive performance, and whether silence or music is more effective in enhancing focus while studying. I also discuss how specific musical pieces can rapidly reduce anxiety, as well as certain prescription medications. I explain how listening to certain types of music can improve various health metrics (e.g., heart rate). Finally, I discuss how music helps to enhance neuroplasticity (rewiring of brain connections), thereby improving learning and memory. Whether you sing, play an instrument or enjoy listening to music, this episode provides numerous science-informed tools for using music to enhance productivity, mood, emotional states, and overall enjoyment of life.

    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 (Athletic Greens): https://athleticgreens.com/huberman

    LMNT: https://drinklmnt.com/huberman

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

    Momentous: https://www.livemomentous.com/huberman

    Timestamps

    (00:00:00) Music & Your Brain

    (00:03:32) The Brain Body Contract

    (00:03:49) Sponsors: LMNT & Waking Up

    (00:07:09) Music & Emotions; Brain & Body Interpretation

    (00:13:03) Music & Intent; Babies, Music & Movement

    (00:19:19) Tool: Health Metrics & Music, Breathing & Heart Rate

    (00:29:16) Sponsor: AG1

    (00:30:50) Music, Brain & Predictions

    (00:38:07) Music & Brain: Novelty, Arousal, Memories

    (00:44:22) Tool: Movement; Motivation & Faster Music

    (00:50:49) Tool: Cognitive Work & Binaural Beats

    (00:54:11) Silence or Music for Studying?, White Noise, Binaural Beats

    (00:58:47) Tool: Retain Information & Internal Dialogue

    (01:00:53) Tool: Focus, Work Breaks & Music

    (01:04:11) Physical Exercise, Performance & Music

    (01:08:43) Music & Shifting Mood

    (01:14:41) “Happy” vs. “Sad” Music, “One-Hit Wonders” & Artificial Intelligence

    (01:19:30) “Bass Face”; Music, Movement & Facial Expressions

    (01:22:46) Tools: Shift to Happy Mood with Music; Sad Mood Catharsis

    (01:27:30) Tool: Music & Reducing Anxiety, “Weightless”

    (01:31:16) Playing Instruments, Singing & Brain Connectivity

    (01:39:58) Music & the Brain

    (01:42:14) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

    Title Card Photo Credit: Mike Blabac

    Disclaimer

  • GUEST SERIES | Dr. Paul Conti: How to Improve Your Mental Health

    GUEST SERIES | Dr. Paul Conti: How to Improve Your Mental Health
    GUEST SERIES | Dr. Paul Conti: How to Improve Your Mental Health

    This is episode 2 of a 4-part special series on mental health with Dr. Paul Conti, M.D., a Stanford and Harvard-trained psychiatrist currently running a clinical practice, the Pacific Premiere Group. Dr. Conti explains specific tools for how to overcome life’s challenges using a framework of self-inquiry that explores all the key elements of self, including defense mechanisms, behaviors, self-awareness and attention. We also discuss our internal driving forces, how to align them and ultimately, how to cultivate a powerful “generative drive” of positive, aspirational pursuits. Dr. Conti also explains how to adjust your internal narratives, reduce self-limiting concepts, overcome intrusive thoughts, and how certain defense mechanisms, such as “acting out” or narcissism, show up in ourselves and others. The next episode in this special series explores how to build healthy relationships with others.

    For the full show notes, including articles, books, and other resources, visit hubermanlab.com.

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    BetterHelp: https://betterhelp.com/huberman

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

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

    Momentous: https://livemomentous.com/huberman

    Timestamps

    (00:00:00) Improve Mental Health

    (00:02:19) Sponsors: BetterHelp & Waking Up App

    (00:05:26) Structure & Function of Healthy Self 

    (00:16:25) Agency & Gratitude

    (00:21:14) Aggressive Drive, Pleasure Drive, Generative Drive

    (00:30:00) Physical & Mental Health Similarities, Verb States

    (00:37:05) Sponsor: AG1

    (00:38:32) Lack of Motivation, Drives

    (00:43:06) Video Games/Social Media & Distraction, Generative Drive

    (00:51:46) Asking Better Questions, Psychiatric Medicine, Physical Health Parallels

    (00:59:10) Sponsor: Eight Sleep

    (01:00:30) Self-Reflection & Structure of Self “Cupboards”, Trauma & Agency

    (01:08:53) Feeling Stuck, Defense Mechanisms & Sublimation, Character

    (01:13:58) Self-Reflection & Function of Self “Cupboards”, Self-Awareness

    (01:19:24) Defense Mechanisms & “Acting Out”

    (01:26:43) Salience, Intrusive Thoughts

    (01:31:24) Self-Reflection, Behaviors & Strivings; Roadmap Forward

    (01:38:25) Internal Narratives, Childhood

    (01:44:44) Internal Narratives: Self-Scrutiny & Overcoming; Trauma

    (01:55:18) Time Required for Change, Understanding Intrusive Thoughts

    (02:03:13) Self-Reflection on Internal Drives; Envy

    (02:09:56) Generative Drive; Strong Aggressive Drive & Envy

    (02:21:50) High Aggressive Drive & Social Relationships, Narcissism

    (02:28:43) Narcissism, Destruction, Envy

    (02:37:18) Narcissism & Childhood, Change

    (02:41:26) Engaging with Narcissists, Disengagement

    (02:44:47) Demoralization, Learned Helplessness

    (02:49:34) Self-Inventory of Drives, Optimization

    (02:56:09) Social Media & Salience, Generative Drive

    (03:03:21) Rational Aspiration

    (03:13:16) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter

    Title Card Photo Credit: Mike Blabac

    Disclaimer

  • Journal Club With Dr. Peter Attia | Metformin for Longevity & the Power of Belief Effects

    Journal Club With Dr. Peter Attia | Metformin for Longevity & the Power of Belief Effects
    Journal Club With Dr. Peter Attia | Metformin for Longevity & the Power of Belief Effects

    In this journal club episode, my guest is Stanford and Johns Hopkins-trained physician, Dr. Peter Attia, M.D., who is also the host of The Drive podcast and the author of the bestselling book “Outlive: The Science & Art of Longevity.”

    We each present a scientific paper and discuss the findings’ strengths, weaknesses and actionable takeaways.

    First, we discuss an article that addresses whether taking the drug metformin can enhance longevity. Then, we discuss an article on belief effects (similar to placebo effects), showing how the effects of a drug on the brain and cognition depend on one’s belief about the dose of the drug taken, not the actual dose.

    Our conversation also highlights how to read, interpret and critique scientific studies. This episode ought to be of interest to those curious about health and longevity, medicine and psychology and for anyone seeking to better understand how to read and digest scientific findings.

    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 (Athletic Greens): https://athleticgreens.com/huberman

    LMNT: https://drinklmnt.com/huberman

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

    Momentous: https://www.livemomentous.com/huberman

    Timestamps

    (00:00:00) Dr. Peter Attia, Journal Club

    (00:03:43) Sponsors: LMNT & Waking Up

    (00:06:11) Dreams

    (00:12:36) Article #1, Metformin, Mitochondria, Blood Glucose

    (00:19:47) Type 2 Diabetes & Causes, Insulin Resistance

    (00:25:30) Type 2 Diabetes Medications, Metformin, Geroprotection, Bannister Study

    (00:36:37) Sponsor: AG1

    (00:37:15) TAME Trial; Demographics, Twin Cohort

    (00:44:27) Metformin & Mortality Rate

    (00:51:28) Kaplan-Meier Mortality Curve, Error Bars & Significance, Statistical Power

    (01:02:23) Hazard Ratios, Censoring

    (01:09:00) Metformin Advantage?, Variables, Interventions Testing Program

    (01:16:02) Berberine, Acarbose, SGLT2 Inhibitors

    (01:23:48) Blood Glucose & Energy Balance; Caloric Restriction, Aging Biomarkers

    (01:32:22) Tool: Reading Journal Articles, 4 Questions, Supplemental Information

    (01:38:10) Article #2, Belief Effects vs. Placebo Effect

    (01:45:22) Nicotine Effects

    (01:51:07) Nicotine Doses & Belief Effects, fMRI Scan

    (02:00:07) Biological Effects, Dose-Dependent Response & Belief Effects

    (02:05:14) Biology & Beliefs, Significance, Dopamine Response, Non-Smokers

    (02:10:57) Dose-Dependence & Beliefs, Side Effects, Nocebo Effect

    (02:19:06) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media

    Title Card Photo Credit: Mike Blabac

    Disclaimer

  • GUEST SERIES | Dr. Paul Conti: How to Understand & Assess Your Mental Health

    GUEST SERIES | Dr. Paul Conti: How to Understand & Assess Your Mental Health
    GUEST SERIES | Dr. Paul Conti: How to Understand & Assess Your Mental Health

    This is episode 1 of a 4-part special series on mental health with psychiatrist Dr. Paul Conti, M.D., who trained at Stanford School of Medicine and completed his residency at Harvard Medical School before founding his clinical practice, the Pacific Premiere Group. Dr. Conti defines mental health in actionable terms and describes the foundational elements of the self, including the structure and function of the unconscious and conscious mind, which give rise to all our thoughts, behaviors and emotions. He also explains how to explore and address the root causes of anxiety, low confidence, negative internal narratives, over-thinking and how our unconscious defense mechanisms operate. This episode provides a foundational roadmap to assess your sense of self and mental health. It offers tools to reshape negative emotions, thought patterns and behaviors — either through self-exploration or with a licensed professional. The subsequent three episodes in this special series explore additional tools to further understand and improve your mental health.

    For the full show notes, including articles, books, and other resources, visit hubermanlab.com.

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    BetterHelp: https://betterhelp.com/huberman

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

    Momentous: https://livemomentous.com/huberman

    Timestamps

    (00:00:00) Dr. Paul Conti

    (00:03:46) Sponsors: BetterHelp & Waking Up App

    (00:06:55) What is a Healthy Self?

    (00:10:41) Agency & Gratitude; Empowerment & Humility 

    (00:16:13) Physical Health & Mental Health Parallels

    (00:20:21) Structure of Self; Unconscious vs. Conscious Mind; “Iceberg”

    (00:26:15) Defense Mechanisms; Character Structure “Nest”, Sense of Self 

    (00:31:27) Predispositions & Character Structure

    (00:36:01) Sponsor: AG1

    (00:37:27) Character Structure & Action States; Physical Health Parallels

    (00:46:20) Anxiety; Understanding Excessive Anxiety

    (00:53:12) Improving Confidence: State Dependence & Phenomenology; Narcissism

    (00:59:44) Changing Beliefs & Internal Narratives

    (01:06:04) Individuality & Addressing Mental Health Challenges

    (01:11:21) Mental Health Goals & Growth

    (01:17:32) Function of Self

    (01:23:00) Defense Mechanisms: Projection, Displacement

    (01:30:14) Projection, Displacement, Projective Identification

    (01:34:50) Humor, Sarcasm, Cynicism

    (01:40:41) Attention & Salience; Negative Internal Dialogue 

    (01:45:02) Repetition Compulsion & Defense Mechanism, Trauma

    (01:58:55) Mirror Meditation & Self Awareness; Structure & Function of Self, “Cupboards”

    (02:04:57) Pillars of the Mind, Agency & Gratitude, Happiness

    (02:13:53) Generative Drive, Aggressive & Pleasure Drives

    (02:21:33) Peace, Contentment & Delight, Generative Drive; Amplification

    (02:24:18) Generative Drive, Amplification & Overcoming

    (02:33:00) Over-Thinking, Procrastination, Choices

    (02:42:20) Aggressive, Pleasure & Generative Drives, Envy

    (02:49:46) Envy, Destruction, Mass Shootings

    (02:55:38) Demoralization, Isolation, Low Aggressive Drive

    (03:02:50) Demoralization, Affiliate Defense 

    (03:09:32) Strong Aggressive Drive, Competition, Generative Drive Reframing 

    (03:20:02) Cultivating a Generative Drive, Spirited Inquiry of the “Cupboards”

    (03:26:06) Current Mental Health Care & Medications

    (03:35:33) Role of Medicine in Exploration

    (03:40:41) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter

    Title Card Photo Credit: Mike Blabac

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