In this episode, my guest is Mary Helen Immordino-Yang, EdD, professor of education, psychology and neuroscience at the University of Southern California and director of the Center for Affective Neuroscience, Development, Learning and Education, who has done groundbreaking research on emotions, self-awareness and social interactions and how these impact the way we learn and change across our lifespan. She explains how an understanding of emotions can be leveraged to improve learning in children and in adults, and how the education system should be altered to include new forms of exploration and to facilitate better learning and to include more diverse learning (and teaching) styles. This episode ought to be of interest to anyone interested in how we learn, human development in children and adults, as well as those generally interested in education, psychology or neuroscience.

For the full show notes, visit hubermanlab.com.

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The Brain Body Contract

https://hubermanlab.com/tour

Timestamps

(00:00:00) Dr. Mary Helen Immordino-Yang

(00:02:27) Sponsors: LMNT & Waking Up

(00:05:54) Inspiration, Awe & Story

(00:09:59) Brain-Body, Narratives

(00:15:58) Emotions, Durability & Lifespan

(00:21:47) Conjuring Stories, Historical Context & Emotion

(00:28:53) Sponsor: AG1

(00:33:30) Hierarchal Emotion Organization, Default Mode Network, Story & Emotion

(00:46:24) Emotional Development & Lifetime

(00:57:13) Narrative & Genocide; Checking Assumptions & Mental Flexibility

(01:05:22) Social Media, Cognitive Dissonance

(01:09:52) Education, Deconstructing Beliefs & Curiosity

(01:18:32) Emotion & Learning; Constructing Meaning

(01:28:59) Good Teachers & Curiosity

(01:33:25) Inter-disciplinary Education; Development & Culture

(01:50:58) Idea Exploration, Tolerance

(01:56:53) Reframing Education, Deconstructing Assumptions

(02:03:28) Safety, Creativity & Default Mode Network

(02:12:15) Civic Discourse & Education; Deconstructing Ideas

(02:27:31) “Mirror” Neurons, Shared Social Experiences

(02:35:49) Cold Exposure & Sickness; Role of Education

(02:38:51) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, I explain how medications such as Adderall, Ritalin, Vyvanse and other stimulants work to increase focus and treat attention-deficit/hyperactivity disorder (ADHD). I explain the brain circuits involved in focus and the key roles dopamine and norepinephrine play in their regulation. Then I explain how stimulants such as Adderall and Vyvanse can increase focus and reduce hyperactivity in kids or adults with ADHD, and how and why Ritalin and other medications (e.g., Modafinil, Guanfacine) may work better for some. I explain the long-term effects of ADHD medications on height, cardiovascular health, hormones, predisposition to addiction and psychosis, and whether these treatments can be used and then stopped. I also discuss the immense individual variation in dosage sensitivity for these medications and the negative side-effects that occur from recreational use. This episode ought to benefit anyone with ADHD, their parents, those on ADHD medications or anyone curious about how these medications work.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

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LMNT: https://drinklmnt.com/huberman

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

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The Brain Body Contract

https://hubermanlab.com/tour

Timestamps

(00:00:00) Stimulants & Attention-Deficient/Hyperactivity Disorder (ADHD)

(00:03:38) Sponsors: LMNT & Waking Up

(00:06:35) The Brain-Body Contract

(00:07:22) Attention, Prefrontal Cortex & ADHD

(00:16:27) Stimulants “Sympathomimetics”

(00:21:29) Adderall, Dopamine & Norepinephrine

(00:25:58) Sympathomimetics, Dopamine & Norepinephrine

(00:27:21) Sponsor: AG1

(00:32:20) Vyvanse is Timed-Release D-Amp

(00:36:36) Ritalin, Concerta

(00:40:10) Dopamine & “Noise Reduction”; Norepinephrine & “Signal Amplification”

(00:45:28) ADHD: Focus, Hyperactivity & Impulsivity; Drug Selection & Dose

(00:50:57) How do Stimulants ‘Calm’ ADHD?

(00:54:480 Neuroplasticity & Neuromodulators

(00:58:06) Kids, ADHD Diagnosis & Treatment; Predispose Addiction?

(01:05:12) ADHD Medications: Individuality, Doses, Tapering & Long-Term Use

(01:13:28) Medication & Long-Term Effects: Height, Cardiovascular Risk, Alcohol

(01:19:32) Cortisol & Hormones

(01:27:45) Psychosis & Addiction; Methamphetamine

(01:38:20) Recreational Use, Addiction & Psychosis; Habituation

(01:42:30) Drug Holidays; Ritalin & Long-Term Effects

(01:45:35) Modafinil, Armodafinil; Side-Effects

(01:53:03) Guanfacine, Alcohol

(01:58:03) ADHD Medications

(02:00:26) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, my guest is Robin Carhart-Harris, PhD, distinguished professor of neurology and psychiatry at the University of California, San Francisco. He is one of leading researchers in the study of how psychedelics such as psilocybin, LSD and DMT can change the human brain and in doing so, be used to successfully treat various mental health challenges such as major depression, anorexia, obsessive-compulsive disorder (OCD) and addiction. He explains how psilocybin induces sustained changes in adaptive brain wiring and cognition. We discuss the key components of safe and effective psychedelic journeys, the role of hallucinations, the use of eye-masks to encourage people to “go internal,” and music, as well as what effective therapist support consists of before, during and after the session (also known as integration). We discuss micodosing vs. macrodosing and how researchers control for placebo effects in psychedelic research. We also discuss the current legal landscape around psychedelic therapies. Psychedelic therapies are fast emerging as powerful and soon-to-be mainstream treatments for medical health disorders, but they are not without their risks. As such, this episode ought to be of use to anyone interested in brain plasticity, mental health, psychology or neuroscience.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

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

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The Brain Body Contract

https://hubermanlab.com/tour

Timestamps

(00:00:00) Dr. Robin Carhart-Harris

(00:02:28) Sponsors: LMNT & Waking Up

(00:05:41) The Brain-Body Contract

(00:06:31) Origin of the Word: “Psychedelics”; Pharmacology

(00:12:05) Psychedelics & Revealing the Unconscious Mind, Psychotherapy

(00:17:32) Microdosing

(00:26:08) Psilocybin vs. Magic Mushroom Doses

(00:28:28) “Psychedelic-Therapy”, Music

(00:31:13) Sponsor: AG1

(00:36:26) Psychedelic Journey: “Trust, Let Go, Be Open”

(00:43:01) Negative Emotions, Fear & Psychedelics

(00:46:21) Global Functional Connectivity, Serotonin 2A Receptor; Subjective Experiences

(00:52:33) Pharmacology: Therapeutics without Psychedelic Effects; SSRIs

(00:58:45) Psilocybin & Depression; Long-Term Effects: Connectivity & Neuroplasticity

(01:10:26) Psilocybin Therapy & Anorexia

(01:12:56) Integration Phase & Psychedelic-Therapy; Meditation

(01:19:50) First-Time Psychedelic Use, “Entropic Brain Effect”, Neuroplasticity, Cognition

(01:30:16) Fibromyalgia & Psychedelic Treatment; MDMA Therapy & “Inner Healer”

(01:38:55) Placebo Response & Psychedelic Therapy

(01:41:39) LSD & Psychedelic-Therapy, Micro-Dose

(01:48:19) Combination Psilocybin-MDMA Therapy

(01:56:06) DMT “Rocketship” & Serotonin 2A Receptors; Ibogaine

(02:01:04) “Ego Dissolution”, Cocaine vs. Psychedelics; Relapses

(02:12:26) Psychedelics & Legal Landscape; Decriminalization

(02:17:54) MDMA, Trauma & Clinical Trials; Future Regulatory (FDA) Approval?

(02:23:25) Psilocybin & Current Clinical Trials

(02:28:41) Mental Health & Psychedelic Treatment, Safeguards, Paradigm Shift

(02:34:39) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, my guest is Susanna Søberg, PhD. She earned her doctoral degree at the University of Copenhagen in Denmark, researching the effects of deliberate cold and deliberate heat exposure on metabolism and other aspects of human physiology. We discuss how cold or sauna can improve metabolism, cardiovascular and brain health, balance hormones, and decrease inflammation. Dr. Søberg discusses how deliberate cold protocols can improve glucose metabolism and insulin sensitivity and trigger release of neurotransmitters like dopamine and norepinephrine which enhance energy, mood, and focus. We compare cold showers and cold immersion, traditional and infrared saunas, and other variables. This episode provides actionable tools and answers to common questions about the use of deliberate cold and heat to improve health.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

Plunge: https://plunge.com/huberman

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The Brain Body Contract

Tickets: https://hubermanlab.com/tour

Timestamps

(00:00:00) Dr. Susanna Søberg

(00:03:39) Sponsors: Plunge, LMNT & Waking Up

(00:06:49) The Brain-Body Contract

(00:07:40) Physiology in Uncomfortably Cold Environments

(00:12:05) Tool: Water Temperature, “Cold Shock” & Discomfort

(00:17:37) Cold Showers vs. Immersion in Water, Brown Fat

(00:22:11) Cold Receptors, Brown Fat & Temperature Homeostasis

(00:25:22) Shiver, “After Drop”, Healthy Stress

(00:31:08) Long-Term Health Benefits of Deliberate Cold Exposure

(00:31:51) Sponsor: AG1

(00:37:02) Blood Pressure & Heath

(00:38:26) Brown Fat, Insulin Sensitivity & Metabolism

(00:45:07) Temperature Regulation, Brown Fat vs. White Fat

(00:52:26) Cold Resilience, Scandinavia

(01:00:16) Winter Swimmers & Brown Fat; Discomfort

(01:10:28) Sex differences & Brown Fat, Cold-Adapted

(01:15:21) Diving Reflex & Parasympathetic Activation

(01:18:44) Tool: Deliberate Cold & Sauna Protocol

(01:23:11) Winter Swimmers, Shiver; Circadian Rhythm & Brown Fat

(01:31:14) Tool: Minimum Threshold for Cold & Heat; Sauna & Cardiovascular Health

(01:35:19) Tool: Maintaining Stimulus when Cold-Adapted; Shorter Sessions

(01:38:09) Cold Exposure, Sleep Quality, Clothing

(01:47:37) “Brown Fat Negative” & Shiver

(01:52:13) Cold & Heat, Inflammation Reduction

(01:55:40) Tool: “Soberg Principle”: End on Cold, Metabolism

(01:59:39) Cold Exposure: Fed or Fasted?

(02:00:32) Raynaud’s Syndrome; Hand/Feet Protection in Cold

(02:05:21) Tool: Headache & Cold Exposure; Head Submersion & Head Coverings

(02:11:29) Children & Hypothermia Risk

(02:17:16) Gender Differences & Cold Exposure

(02:19:57) Tool: Brief, Repeated Temperature Changes; Circadian Rhythm & Temperature

(2:27:53) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, I discuss what psilocybin is (chemically) and how it works at the cellular and neural circuit level to trigger neuroplasticity, which is our brain’s ability to rewire itself in ways that lead to long-lasting shifts in our emotional, cognitive and behavioral patterns and abilities. I discuss the emerging clinical trial evidence for the use of psilocybin in the treatment of depression, addictions and other psychiatric challenges. I explain the typical duration and phases of a psilocybin journey, the different categories of dosages often used and I explain the importance of set, setting and support when using psychedelics. I explain which groups of people place themselves at great risk by taking psilocybin as well as groups that could benefit, and I highlight the rapidly changing legal and medical landscape around psilocybin. This episode is a thorough exploration of psilocybin from the scientific and clinical literature perspective and ought to be of interest to anyone curious about psilocybin, mental health, neuroplasticity and/or psychedelics more generally.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

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

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

Timestamps

(00:00:00) Psilocybin, Legal Considerations

(00:08:48) Sponsors: LMNT & Waking Up

(00:12:00) Psilocybin Becomes Psilocin in the Gut, Serotonin

(00:17:00) The Serotonin 2A Receptor, Therapeutic Outcomes SSRIs vs. Psilocybin

(00:21:40) Serotonin Receptor Expression; Visual Hallucinations & Eyes Closed

(00:26:02) Sponsor: AG1

(00:27:21) Safety & Cautions for Specific Patient Populations

(00:30:28) Psilocybin, “Magic Mushrooms” Dosing, Micro-Dosing, “Heroic Doses”

(00:36:21) Psychedelic Journey: Set, Setting & Support

(00:43:43) Music & the Psilocybin Journey; Duration of Effects

(00:48:58) Psilocybin & the Brain: Subjective Experiences, Perception

(00:59:48) Brain Networks & Therapeutic Outcomes

(01:05:23) Creativity; Music, Emotionality & Psychedelic Journeys

(01:12:39) Depression & Psychedelics as Neuroplasticity “Wedge”

(01:16:53) Positive Psychedelic Journeys, Unity, “Oceanic Boundlessness”

(01:25:23) “Bad Trips”, Anxiety & Physiological Sighs

(01:32:57) Therapeutic Use of Psilocybin

(01:36:11) Neuroplasticity, Structural Brain Changes & Psilocybin

(01:48:08) Psychedelics: Therapeutic Breakthroughs & Depression

(01:56:37) Combining Psilocybin Therapy & Talk Therapy, Antidepressant Effects

(02:03:11) Psilocybin Experience & Mental Health

(2:06:42) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, my guest is Noam Sobel, PhD, professor of neurobiology in the department of brain sciences at the Weizmann Institute of Science. Dr. Sobel explains his lab’s research on the biological mechanisms of smell (“olfaction”) and how sensing odorants and chemicals in our environment impacts human behavior, cognition, social connections, and hormones. He explains how smell is a crucial component of “social sensing” and how we use olfaction when meeting new people to determine things about their physiology and psychology, and he explains how this impacts friendships and romantic partners. He explains how smell influences emotions, hormone levels, memories and the relationship between breathing and autonomic homeostasis. He describes how smell-based screening tests can aid disease diagnosis and explains his lab’s work on digitization of smell — which may soon allow online communication to include “sending of odors” via the internet. Dr. Sobel’s work illustrates how sensitive human olfaction is and how it drives much of our biology and behavior.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

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

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

Timestamps

(00:00:00) Dr. Noam Sobel

(00:04:03) Sponsors: LMNT & Waking Up

(00:06:46) Olfaction Circuits (Smell)

(00:14:49) Loss & Regeneration of Smell, Illness

(00:21:39) Brain Processing of Smell

(00:24:40) Smell & Memories

(00:25:11) Sponsor: AG1

(00:29:07) Humans & Odor Tracking

(00:39:25) The Alternating Nasal Cycle & Autonomic Nervous System

(00:48:18) Cognitive Processing & Breathing

(00:54:47) Neurodegenerative Diseases & Olfaction

(01:00:12) Congenital Anosmia

(01:06:19) Handshaking, Sharing Chemicals & Social Sensing

(01:15:07) Smelling Ourselves & Smelling Others

(01:22:02) Odors & Romantic Attraction

(01:24:58) Vomeronasal Organ, “Bruce Effect” & Miscarriage

(01:40:20) Social Chemo-Signals, Fear

(01:50:26) Chemo-Signaling, Aggression & Offspring

(02:03:57) Menstrual Cycle Synchronization

(02:12:11) Sweat, Tears, Emotions & Testosterone

(02:27:46) Science Politics

(02:37:54) Food Odors & Nutritional Value

(02:45:34) Human Perception & Odorant Similarity

(02:52:12) Digitizing Smell, COVID-19 & Smell

(03:05:50) Medical Diagnostic Future & Olfaction Digitization

(03:10:55) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, I explore the science of mental visualization and its application for learning motor and cognitive skills. I discuss neuroplasticity-based skill development and the roles of focus, sleep, movement restriction, and agitation. I then present five key principles of mental visualization to enhance learning speed, accuracy, and consistency. I also provide examples of specific protocols, including repetitions, rest periods, and session frequency, and how to adapt these methods for injuries or breaks from traditional training. Throughout, I reference the scientific studies supporting these concepts. This episode should allow anyone to learn or teach more effectively through the use of mental visualization and training.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

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

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

Timestamps

(00:00:00) Mental Training & Visualization

(00:05:01) Sponsors: LMNT & Waking Up

(00:08:04) Developmental vs. Adult Neuroplasticity

(00:11:42) Learning New Skills: Focus & Sleep

(00:14:49) Long-Term Potentiation (LTP), Long-Term Depression (LTD) & New Skills

(00:23:42) Principle #1: Very Brief, Simple, Repeated Visualization

(00:26:35) Sponsor: AG1

(00:30:51) Principle #2: Mental Training Cannot Replace Real Training

(00:37:36) Principle #3: Combining Real & Mental Training

(00:43:17) Principle #4: Assigning Real-World Labels to Visualizations

(00:50:37) Principle #5: Mental Imagery Equivalence to Real-World Perception

(00:55:28) Tools: Effective Mental Training: Epochs, Repetitions, Sets & Frequency

(01:05:00) Adding Mental Training; Injury, Travel or Layoffs

(01:11:09) Timing of Mental Training & Sleep

(01:15:17) Role of Gender & Age on Mental Training

(01:17:10) First-Person vs. Third-Person Visualization; Eyes Open vs. Closed

(01:23:53) Physical Skills, Motor Cortex & Cerebellum

(01:31:15) “Go” & “No-Go” Pathways

(01:34:19) Stop-Signal Task, Withholding Action

(01:44:19) Aphantasia, Synesthesia; Social Cognition

(01:52:58) Mental Training Practice & Benefits

(01:57:36) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, my guest is Matthew MacDougall, MD, the head neurosurgeon at Neuralink. Dr. MacDougall trained at the University of California, San Diego and Stanford University School of Medicine and is a world expert in brain stimulation, repair and augmentation. He explains Neuralink’s mission and projects to develop and use neural implant technologies and robotics to 1) restore normal movement to paralyzed patients and those with neurodegeneration-based movement disorders (e.g., Parkinson’s, Huntington’s Disease) and to repair malfunctions of deep brain circuitry (e.g., those involved in addiction). He also discusses Neuralink’s efforts to create novel brain-machine interfaces (BMI) that enhance human learning, cognition and communication as a means to accelerate human progress. Dr. MacDougall also explains other uses of bio-integrated machines in daily life; for instance, he implanted himself with a radio chip into his hand that allows him to open specific doors, collect and store data and communicate with machines and other objects in unique ways. Listeners will learn about brain health and function through the lens of neurosurgery, neurotechnology, clinical medicine and Neuralink’s bold and unique mission. Anyone interested in how the brain works and can be made to work better ought to derive value from this discussion.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

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

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

Timestamps

(00:00:00) Dr. Matthew MacDougall

(00:04:22) Sponsors: LMNT & Waking Up

(00:07:38) Brain Function & Injury; Brain Tumor Treatment

(00:13:52) Frontal Lobe Filter; Sleep Deprivation

(00:19:00) Neuroplasticity, Pharmacology & Machines

(00:22:10) Neuralink, Neural Implants & Injury, Robotics & Surgery

(00:27:52) Sponsor: AG1

(00:32:20) Neocortex vs. Deep Brain

(00:36:45) Decoding Brain Signals

(00:42:08) “Confidence Test” & Electrical Stimulation; RFID Implants

(00:51:33) Bluetooth Headphones & Electromagnetic Fields; Heat

(00:57:43) Brain Augmentation & Paralysis

(01:02:09) Brain Implants & Peripheral Devices

(01:12:44) Brain Machine Interface (BMI), Neurofeedback; Video Games

(01:22:13) Improving Animal Experimentation, Pigs

(01:33:18) Skull & Injury, Traumatic Brain Injury (TBI)

(01:39:14) Brain Health, Alcohol

(01:43:34) Neuroplasticity, Brain Lesions & Redundancy

(01:47:32) Car Accidents & Driver Alertness

(01:50:00) Future Possibilities in Brain Augmentation & BMI; Neuralink

(01:58:56) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer