I explain how to blunt sugar cravings through fundamental knowledge of how sugar is sensed, metabolized, and utilized within the body. I explain how sugar is processed through the digestive tract and nervous system and how both the taste and nutritive components of sugar can lead to specific appetite changes and cravings. I discuss the connection between sugar, dopamine, and cravings and outline many tools to curb sugar cravings, specifically craving highly processed refined sugars.

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

Supplements from Momentous

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Timestamps

(00:00:00) Sugar & Physiology

(00:02:41) Sponsors: AG1, LMNT

(00:07:40) Sugar & the Brain

(00:10:06) Appetite & Hormones: Ghrelin & Insulin

(00:14:17) Glucose & Brain Function

(00:24:19) Glucose & Physical Activity

(00:26:16) Fructose vs. Glucose

(00:32:41) When to Eat High-Sugar Foods?

(00:35:01) Sugar’s Taste vs. Nutritive Pathways, Sugar Cravings

(00:41:46) Tool: Sugar & the Dopamine, Pleasure – Pain Dichotomy

(00:48:43) Subconscious Sugar Circuits, Hidden Sugars in Food

(00:58:03) Glucose Metabolism in the Brain

(01:03:00) Tool: Glycemic Index, Blunting Sugar Cravings

(01:12:08) Sugary Drinks, Highly Refined Sugars

(01:14:33) Artificial Sweeteners

(01:22:36) ADHD, Omega-3s

(01:30:18) Tools: Reduce Sugar Cravings with EPA Omega-3s & Glutamine

(01:35:15) Tool: Blunt Sugar Peaks & Craving with Lemon Juice

(01:43:09) Tool: Reduce Sugar Cravings & Spikes with Cinnamon

(01:45:10) Berberine, Sustained Low Blood Glucose Levels

(01:51:24) Tool: Sleep & Sugar Cravings

(01:56:33) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Instagram, Twitter, Supplements, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

I discuss the role of salt (sodium) in the nervous system and the key role that it plays in mental performance, physical performance and health. I explain how the brain senses salt levels in our body and how that relates to our feelings of thirst. I cover the physiology of the renal system and the hormones that control sodium and water balance in our body. I also explore how salt interacts with stress and our immune systems and its crucial role in neuron function. Additionally, I examine research findings suggesting that some individuals might benefit from increased intake of sodium and other electrolytes (magnesium and potassium) to enhance mental performance, lessen anxiety, and offset dizziness. Yet, other people may need less sodium. I discuss how you can determine your optimal sodium intake and why sodium intake levels need to be uniquely tailored to an individual’s lifestyle. Finally, I explain how salt creates ‘hidden’ sugars in many processed foods and the problems that can create. Throughout the episode, I explain peer-reviewed findings outlining salt’s essential role in overall health and describe general recommendations and tools anyone can use to find their optimal salt balance and thereby enhance their brain and body’s performance.

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

Supplements from Momentous

https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Role of Salt 

(00:02:57) Neuropod Cells, Artificial Sweeteners & ‘Hidden’ Cravings 

(00:10:36) Sponsors: AG1, Thesis

(00:15:06) Salt Regulation 

(00:17:13) How the Brain Senses Salt

(00:24:15) Salt & Thirst 

(00:29:27) Blood Pressure & Thirst 

(00:33:47) Kidneys & Urine Regulation

(00:39:08) Vasopressin: Roles in Libido & Urination 

(00:45:46) How Much Salt Do You Need? 

(00:56:45) Should You Increase Your Salt Intake? 

(01:02:19) Tools: Determining Your Individual Salt Intake

(01:14:02) Iodine, Sea Salt 

(01:17:13) Salt: Roles in Stress & Anxiety 

(01:24:20) Other Electrolytes: Magnesium & Potassium 

(01:27:57) Tools: Effects of Low-carbohydrate Diets & Caffeine 

(01:32:28) General Recommendations for Salt Intake 

(01:36:34) Perception of Salt & Sugar Taste, Processed Foods 

(01:47:13) Role of Sodium in Neuronal Function, Action Potentials 

(01:53:13) Dehydration 

(01:55:36) What Salt Intake is Best for You? 

(02:00:58) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter 

Title Card Photo Credit: Mike Blabac

Disclaimer

My guest this episode is Dr. Justin Sonnenburg, Professor of Microbiology & Immunology at Stanford University. Dr. Sonnenburg’s research focuses on how microbes in our gut impact our mental and physical health and how diet and your environment shape your gut microbiome. We discuss the architecture of the gut microbiome and microbiota variability in different regions of the gastrointestinal (GI) tract and how these can change in response to diet, environment or genetics. We explore the early establishment of your microbiome and how your mode of delivery into the world (C-section or not) shapes your gut. We also discuss lifestyle factors that can alter your microbiome and the integral role the gut microbiome plays in communicating to other organs, including your brain. Dr. Sonnenburg details his recent clinical study, which found that diets rich in fermented foods (but not fiber) increase microbiota diversity and reduce signals of inflammation. Additionally, we examine how foods typical in Western Diets (e.g., high fat, low fiber, processed foods) can negatively impact the gut microbiome. Throughout the episode, we discuss actionable tools from peer-reviewed clinical findings that anyone can implement, regardless of budget, in order to optimize their gut microbiome and health.

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

Supplements from Momentous

https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Justin Sonnenburg, Gut Microbiome

(00:03:11) Sponsors: AG1, LMNT

(00:08:30) What is the Gut Microbiome?

(00:12:49) Gastrointestinal (GI) Tract & Microbiota Variability

(00:16:00) Breast Feeding, C-Sections & Pets

(00:21:56) The Human Microbiome Project at Stanford

(00:26:30) Traditional vs. Industrialized Populations

(00:28:58) Resilience of the Microbiome

(00:35:10) Regional Differences Along Your GI Tract

(00:42:04) Fasting, Cleanses & Gut Health

(00:51:19) Dietary Differences

(01:01:24) Simple vs. Complex Carbohydrates, Processed Foods

(01:07:03) Artificial & Plant-based Sweeteners

(01:12:44) Cleanses: Useful? Harmful?

(01:14:50) Your Microbiome & Your Immune System

(01:20:17) Dietary Fiber & Fermented Foods

(01:32:13) High-Fiber vs. High-Fermented Diet; Inflammation

(01:41:33) Ripple Effects of a Healthy Diet

(01:45:00) Does a High-Fiber Diet Make Inflammation Worse?

(01:47:22) Over Sterilized Environments

(01:50:15) The Gut Microbiome’s Effect on Physiology

(01:56:45) Gut-Brain Connection

(01:59:30) Probiotics: Benefits & Risks

(02:04:20) Prebiotics: Essential?

(02:07:00) Tools for Enhancing Your Gut Microbiota

(02:11:12) Dr. Sonnenburg’s Research, Zero-Cost Support, YouTube, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, I discuss the profound effect the gut has on the nervous system. I cover the structure and function of the gut-brain axis and the role of the gut microbiome in the brain and overall health. I describe how the gut controls hunger or satiety by affecting neurons in our brain. I also contrast the many pathways by which the gut influences the brain: direct vs. indirect pathways, chemical vs. mechanical, and fast vs. slow signaling. Additionally, I discuss what defines a healthy microbiome and how your lifestyle impacts the gut microbiome, including the effects of stress, fasting, antibiotics, pets, environment, prebiotics and probiotics. I address how different foods shape the gut microbiome, in particular, the emerging data that fermented foods can increase the diversity of healthy gut microbiota. Throughout the episode, I explain peer-reviewed and textbook findings that reveal the critical role of the gut microbiome in supporting mental and physical health and I outline simple tools that anyone can use in order to enhance their gut microbiome health.

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

Supplements from Momentous

https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Gut Microbiome 

(00:03:19) Sponsors: AG1, LMNT

(00:06:55) Your Gut-Brain Axis 

(00:09:44) Gut-Brain Anatomy

(00:15:32) Microbiota vs. Gut Microbiome 

(00:20:01) Roles of Gut Microbiome 

(00:23:03) Neuropod Cells: (Subconscious) Tasting with Your Stomach 

(00:34:13) Ghrelin: Slow Modulation of Your Brain in Hunger

(00:38:02) Glucagon Like Peptide 1; GLP-1 

(00:42:22) Tools: ‘Free Will’ & Food Cravings 

(00:44:46) Mechanical Cues from Gut to Brain

(00:49:05) Dopamines, Vomiting 

(00:52:06) Indirect Signals from Gut Microbiota

(00:59:30) Gut Microbiome “Critical Periods” 

(01:03:08) How Gut Health Controls Overall Health 

(01:12:25) What is a Healthy Gut Microbiome?

(01:15:00) Tools: Enhance Your Gut Microbiome

(01:23:49) Foods to Enhance Microbiota Diversity; Fermented Foods 

(01:37:07) High-Fiber Diets & Inflammation

(01:40:58) Artificial & Non-Caloric Sweeteners 

(01:44:27) Structure & Function of Gut-Brain Axis 

(01:49:47) Zero-Cost Support, YouTube, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

My guest is Dr. David Spiegel MD, Associate Chair of Psychiatry & Behavioral Sciences, Director of the Center on Stress and Health and Director of the Center for Integrative Medicine at Stanford University School of Medicine. Dr. Spiegel has more than 40 years of clinical and research experience with hypnosis, stress physiology, and psychotherapy. In this episode, we examine the role of clinical hypnosis for the treatment of trauma, chronic pain, anxiety and more. Dr. Spiegel explains how to determine your level of ‘hypnotizability’ and provides case studies of incredible successes with hypnosis to treat a variety of ailments. We also discuss how breathing, vision and directed mental focus can modulate internal states and enhance performance. Additionally, we discuss how the adoption of self-hypnosis techniques can reduce stress and enhance sleep in anyone. Dr. Spiegel teaches us how hypnosis works at the neural circuit level to enhance cognitive flexibility. Throughout the episode, Dr. Spiegel summarizes key clinical trials and peer-reviewed findings and resources to work with a trained clinical professional or to do guided self-hypnosis. 

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

Supplements from Momentous

https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Dr. David Spiegel MD, Hypnosis

(00:04:20) Sponsors: AG1, LMNT

(00:09:09) Clinical Hypnosis

(00:16:45) Stage Hypnosis

(00:20:25) Neurobiology of Hypnosis

(00:26:04) ADHD

(00:28:22) Hypnosis for Stress & Sleep

(00:32:12) Hypnosis to Strengthen Neural Connections

(00:37:19) Restructuring Trauma Narratives

(00:45:14) Ketamine Therapy

(00:50:07) Self-directed Hypnosis, Reveri

(00:56:53) Eliminating Obsessive Thoughts, Superstitions

(01:01:50) ‘Hypnotizability’, the Spiegel Eye-roll Test

(01:15:36) EMDR (Eye Movement Desensitization Reprocessing)

(01:21:43) Confronting Stress & Trauma

(01:27:56) The Mind-Body Connection

(01:31:35) Dealing with Grief

(01:35:45) Hypnosis in Children & Groups

(01:40:06) Drug Therapies & Hypnosis

(01:42:39) Breathing Patterns, Peak Performance

(01:50:00) Zero-Cost Support, YouTube, Spotify & Apple Reviews, Sponsors, Supplements, Instagram, Twitter

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, I discuss the psychology and biology of desire, love and attachment. I explain how childhood attachment types are thought to inform adult attachment styles to romantic partners, and I describe some of the major theories of human mate selection, relationships and infidelity. Additionally, I explore the neurobiology and proposed subconscious processing underlying desire, love and attachment, including the roles of empathy and “positive delusion.” I outline how self-awareness can shift one’s relationship attachment style towards securely bonded partnerships. Finally, I describe specific tools and supplements that have been researched to increase libido and sex drive. Throughout the episode, I explain the science and key mechanisms underlying romantic love and outline tools for those seeking to find a strong, healthy relationship, or for those wanting to strengthen an existing relationship. 

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

Supplements from Momentous

https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Desire, Love & Attachment 

(00:02:59) Odor, Perceived Attractiveness & Birth Control

(00:08:21) Sponsors: AG1, LMNT

(00:14:13) Romance: Balancing Love & Desire

(00:19:00) Animal Studies, Vasopressin & Monogamy 

(00:22:06) Strange Situation Task, Childhood Attachment Styles

(00:32:52) Adult Attachment Styles

(00:38:50) Secure Attachment 

(00:41:23) Autonomic Arousal: The “See-Saw”

(00:50:39) Tool: Self-Awareness, Healthy Interdependence

(00:53:11) Neurobiology of Desire, Love & Attachment  

(00:58:02) Empathy & Mating & the Autonomic Nervous System

(01:10:02) Positive Delusion, Touch

(01:15:20) Relationship Stability 

(01:21:22) Selecting Mates, Recognition of Autonomic Tone

(01:38:28) Neural Mechanisms of Romantic Attachment 

(01:47:43) Autonomic Coordination in Relationships 

(01:56:13) Infidelity & Cheating

(02:08:56) “Chemistry”, Subconscious Processes

(02:12:44) Tools: Libido & Sex Drive 

(02:20:20) Maca (Maca root)  

(02:25:58) Tongkat Ali (Longjack) 

(02:28:56) Tribulus terrestris 

(02:33:14) Zero-Cost Support, YouTube, Spotify/Apple Reviews, Sponsors, Instagram, Twitter, Supplements

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, I discuss the transformative nature of play—how it changes our feelings, thoughts and actions and indeed, how it can rewire our brain to function better in all contexts. I explain the role of play in childhood, as well as adulthood in skill and social development and describe key characteristics of the mind and body during play. Additionally, I explore how play allows the brain to test contingencies in different roles/environments. Throughout, I discuss the underlying neurobiology of play. I also describe how low-stakes play, and tinkering can broaden and shape your future capabilities. Finally, I discuss how our childhood ‘personal play identity’ informs our adult personality. Throughout the episode, I use the science of play to outline recommendations for using play as a means to enhance neuroplasticity and explore novel situations, regardless of age.

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

Supplements from Momentous

https://www.livemomentous.com/huberman

Timestamps

(00:00:00) The Power of Play

(00:02:23) Tool: Reading on Smart Phones, Sighing & Learning

(00:09:33) Sponsors: AG1, LMNT

(00:13:57) Homeostatic Regulation of Play

(00:23:53) Childhood Play & Mindsets

(00:29:21) Contingency Testing

(00:32:17) The (Power of) Playful Mindset

(00:36:13) Body Postures

(00:44:03) Rule Testing & Breaking

(00:48:24) Role Play

(00:50:39) Neurobiology of Low-stakes Play

(00:54:22) Expanding Capabilities through Tinkering

(01:00:03) Play Is THE Portal to Neuroplasticity

(01:04:44) Adulthood Play

(01:10:14) Fire Together, Wire Together

(01:18:03) Trauma & Play Deficits & Recovery

(01:23:25) Competition & Dynamic Movement

(01:27:36) Chess, Mental Roles, Novelty

(01:32:52) Personal Play Identity

(01:37:24) Play Transforms Your Future Self

(01:40:55) Recommendations for Play

(01:44:25) Zero-Cost Support, Spotify/Apple Reviews, YouTube, Sponsors, Instagram, Twitter, Supplements

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, I discuss ways to set up your workspace to optimize productivity, focus and creativity. I discuss how to adjust light, physically arrange your work environment, and leverage body posture to enhance productivity. Additionally, I explore how to shift your work environment for particular types of tasks. Moreover, I review the role of body movement in the workspace. I also discuss sound-based tools that can either enhance or diminish cognitive functioning (the ability to focus on deep work). I describe a particular frequency of binaural beats that studies show can be used to enhance memory and recall. This episode covers quality peer-reviewed findings practical tools anyone can use, regardless of budget, in order to optimize their workspace to achieve heightened levels of productivity, increased alertness and focus, and creativity.

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

Supplements from Momentous

https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Arranging Environment for Focus

(00:02:44) Sponsors: AG1, LMNT

(00:07:55) How to Increase Focus

(00:10:02) Lighting Your Work in Phase 1

(00:16:00) Lighting Your Work in Phase 2

(00:19:45) Lighting Your Work in Phase 3

(00:24:17) Where to Look While You Work

(00:28:02) Arranging Your Environment

(00:31:24) Body Posture

(00:34:22) How Long to Do Deep Work

(00:36:50) Set the Right Visual Window Size

(00:42:15) 45 min / 5 min Rule

(00:44:23) The Cathedral Effect: Analytic vs Creative Work

(00:55:50) Leveraging Background Noise

(01:02:20) Binaural Beats for Work

(01:06:38) The Best Binaural Frequency for Work

(01:11:17) How Binaural Beats Increase Focus

(01:13:56) Minimizing Interruptions

(01:20:01) Sit or Stand, or Both?

(01:25:18) Movement in the Workspace

(01:31:00) Summary & Shifting Work Environments

(01:39:36) Zero-Cost Support, Sponsors, Instagram, Twitter, Supplements

Title Card Photo Credit: Mike Blabac

Disclaimer

My guest is Dr. Alia Crum, Associate (tenured) Professor of Psychology at Stanford University and Director of the Stanford Mind & Body Lab. Dr. Crum is a world expert on mindsets and beliefs and how they shape our responses to stress, exercise, and even to the foods we eat. We discuss how our mindset about the nutritional content of food changes whether it is satisfying to us at a physiological (hormonal and metabolic) level. She also tells how mindsets about exercise can dramatically alter the effects of exercise on weight loss, blood pressure, and other health metrics. Dr. Crum teaches us how to think about stress in ways that allow stress to grow us and bring out our best rather than diminish our health and performance. Throughout the episode, Dr. Crum provides descriptions of high-quality peer-reviewed scientific findings that we can all leverage toward better health and performance in our lives.

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

Supplements from Momentous

https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Introducing Dr. Alia Crum from Stanford University

(00:03:31) Sponsors: AG1, LMNT

(00:08:26) What Is a Mindset & What Does It Do? 

(00:14:45) Mindsets Change Our Biological Responses to Food

(00:22:28) Beliefs About Our Food Matter

(00:25:57) Placebo vs Beliefs vs Nocebo Effects

(00:28:57) Mindset (Dramatically) Impacts the Effects of Exercise

(00:33:44) Motivational Messaging & Mindset About Fitness

(00:39:30) The Power of a ‘Potency & Indulgence’ Mindset

(00:42:03) Mindsets About Sleep, Tracking Sleep 

(00:45:00) Making Stress Work For (or Against) You

(01:01:50) Mindsets Link Our Conscious & Subconscious

(01:04:50) 3 Best Ways to Leverage Stress

(01:10:40) 4 Things That Shape Mindsets, Influencers & Mindsets

(01:19:40) Mindsets About Medicines & Side Effects

(01:26:25) How to Teach Mindsets

(01:31:47) Dr. Crum’s Research, Clinical & Athletic Backgrounds

(01:36:20) The Stanford Mind & Body Lab, Resources for Stress

(01:38:30) Synthesis, Participating in Research

(01:39:04) Subscribe, Sponsors, Instagram, Twitter, Supplements

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, I discuss the science of setting, assessing, and pursuing goals. I explain the neural (brain) circuits that underlie goal setting and pursuit. Then I describe nine science-supported tools anyone can apply toward their goals. I explain when and how to use goal visualization, when to use multitasking and how to use specific rewards to improve the likelihood of reaching your goals. I also explain why envisioning failures and their consequences are effective and how to set goals of the appropriate level of challenge. I also explain how the molecule dopamine is used to gauge our progress toward milestones and long-term overarching goals and how to leverage dopamine for goal pursuit. Finally, I explain a unique tool called ‘space-time bridging’ that can be used to support all aspects of goal setting, assessment, and pursuit. This episode ought to be useful for anyone seeking to improve their performance in work, school, exercise, athletics, or personal development.

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

Supplements from Momentous

https://www.livemomentous.com/huberman

Timestamps

(00:00:00) The Neuroscience of Goals

(00:01:56) Tool 1: Learn Fast(er) by the 85% Rule 

(00:06:18) Sponsors: AG1, LMNT

(00:13:55) Brain Circuits for Setting & Pursuing Goals

(00:21:52) Determining the Value of Goals 

(00:24:33) Psychology of Goal Setting: Assessing Value, Action Steps

(00:30:29) Peripersonal Space vs. Extrapersonal Space

(00:35:39) Visually Focusing on a Goal Line Improves Performance

(00:43:50) How Vision Improves Performance: Blood Pressure

(00:51:55) Tool 2: Use Focal Vision to Initiate Goal Pursuit

(00:54:40) Tool 3: Use Aged Self-Images to Self-Motivate 

(00:59:33) Tool 4: Visualization of Goals is Only Helpful at the Start 

(01:02:05) Tool 5: Visualizing Failure is the Best Ongoing Motivator

(01:07:26) Tool 6: Make Goals Moderately Lofty 

(01:13:05) Tool 7: Avoid Goal Distraction; Focus on 1-2 Major Goals Per Year

(01:15:57) Tool 8: Ensure Specificity of Goals, Weekly Assessment

(01:19:57) Dopamine, Motivation & Pleasure in Seeking Goals

(01:22:43) Dopamine Reward Prediction Error, Controlling Dopamine

(01:34:26) How Dopamine Influences Vision & Vice Versa

(01:38:10) Interim Summary of Goal-Pursuit Steps

(01:39:50) Tool 9: Space-Time Bridging 

(01:49:59) Summary

(01:51:50) Subscribe, Sponsors, Supplements, Instagram, Twitter, Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer