In this episode, I discuss the biology of emotions and moods in the context of relationships. I focus on the science of how early infant-caregiver attachment, combined with adolescence and puberty shape our adult patterns of attachment. I explain the three universal aspects of emotions, the reality of right-brain versus left-brain personalities, and how the roots of adult attachment are also grounded in specific aspects of puberty. I review what factors determine when puberty starts and ends, and the role of oxytocin and other chemicals in controlling how we perceive and remember others. As always, I refer to various practical tools including new tools for understanding and predicting our emotions before they occur, and neurochemicals that shape human connection.

Access the full show notes, including referenced articles, resources and more, at 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) Introduction

(00:00:32) Sponsors: AG1, LMNT & Waking Up

(00:05:10) Announcing New Cost-Free Resources: Captions, NSDR Link

(00:07:40) Emotions: Subjective Yet Tractable

(00:10:53) To Understand Your Emotions: Look At Infancy & Puberty

(00:15:21) Your First Feeling Was Anxiety

(00:17:36) What Are “Healthy Emotions”?

(00:19:03) Digital Tool For Predicting Your Emotions: Mood Meter App

(00:21:08) The Architecture Of A Feeling: (At Least) 3 Key Questions To Ask Yourself

(00:24:00) You Are An Infant: Bonds & Predictions

(00:27:57) Attachment Style Hinges On How You Handle Disappointment

(00:32:40) “Glue Points” Of Emotional Bonds: Gaze, Voice, Affect, Touch, (& Written)

(00:36:34) “Emotional Health”: Awareness of the Interoceptive-Exteroceptive Dynamic

(00:37:50) An Exercise: Controlling Interoceptive-Exteroceptive Bias

(00:42:19) Getting Out Of Your Head: The Attentional Aperture

(00:46:59) Puberty: Biology & Emotions On Deliberate Overdrive

(00:47:58) Bodyfat & Puberty: The Leptin Connection

(00:50:34) Pheromones: Mates, Timing Puberty, Spontaneous Miscarriage

(00:54:37) Kisspeptin: Robust Trigger Of Puberty & Performance Enhancing Agent

(00:58:26) Neuroplasticity Of Emotions: Becoming Specialists & Testing Emotional Bonds

(01:00:25) Testing Driving Brain Circuits For Emotion: Dispersal

(01:07:48) Science-Based Recommendations for Adolescents and Teens: The Autonomy Buffet

(01:11:05) “Right-Brain Versus Left-Brain People”: Facts Versus Lies

(01:14:18) Left Brain = Language, Right Brain = Spatial Awareness

(01:16:15) How To Recognize “Right Brain Activity” In Speech: Prosody

(01:18:32) Oxytocin: The Molecule of Synchronizing States

(01:20:09) Mirror Neurons: Are Not For “Empathy”, Maybe For Predicting Behavior

(01:23:00) Promoting Trust & Monogamy

(01:27:00) Ways To Increase Oxytocin

(01:28:34) Vasopressin: Aphrodisiac, Non-Monogamy and Anti-Bed-Wetting Qualities

(01:30:43) Bonding Bodies, Not Just Minds: Vagus Nerve, Depression Relief Via the Body

(01:35:18) A Powerful Tool For Enhancing Range & Depth of Emotional Experience

(01:30:43) MDMA and Other Psychedelic Compounds: Building A Framework

(01:38:54) Roundup, Various Forms of Support

Title Card Photo Credit: Mike Blabac

Disclaimer

This episode explains the science of motivation and drive. I describe how dopamine– a chemical we all make in our brain, underlies our desire for and pursuit of our goals, as well as our capacity to move and experience pleasure. I describe how we can leverage specific behaviors, reward schedules and dopamine-prolactin balance to help ensure we can maintain motivation and capacity for pleasure over the long term. I also discuss dopamine in the context of ADHD, craving and addiction, and some absolutely amazing results about specificity of drug effects based purely on belief.

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) Introduction

(00:00:30) Sponsors: AG1, LMNT, Waking Up

(00:04:22) Announcement: Spanish Subtitles

(00:05:06) Emotions, Addiction & Mindset

(00:06:22) Motivation & Movement: The Dopamine Connection

(00:07:29) A Double-Edged Dopamine Blade

(00:08:56) Dopamine Fundamentals: Precursor to Adrenalin

(00:10:15) The Reward Pathway: An Accelerator & A Brake

(00:12:10) Motivation= Pleasure Plus Pain

(00:14:14) The Dopamine Staircase: Food, Sex, Nicotine, Cocaine, Amphetamine

(00:16:15) Subjective Control of Dopamine Release

(00:17:40) Social Media and Video Games

(00:18:15) Addiction & Dopamine: Progressively Diminishing Returns

(00:18:48) Novelty, Sensation-Seeking & Anticipation

(00:20:15) Craving: Part Pain, Part Pleasure & Pain Always Prevails

(00:23:11) Desire Scales With Pain: The Yearning Function

(00:24:43) The Croissant Craving Circuit

(00:25:45) “Here and Now” Molecules: Serotonin, Bliss & Raphe Nucleus

(00:26:26) In Your Skin Or Out In the World

(00:27:25) Cannabinoids Lethargy & Forgetfulness

(00:28:15) The Almond Meditation

(00:29:30) Drugs That Shift Exteroception Versus Interoception

(00:30:36) Emotional Balance, Active & Passive Manipulation

(00:32:36) Procrastination: Leveraging Stress, Breathing, Caffeine, L-Tyrosine, Prescription Drugs

(00:37:04) When Enough Is Never Enough; How Dopamine Undermines Itself

(00:38:58) Dopamine-Prolactin Dynamics: Sex, Reproduction & Refractory Periods

(00:40:30) The Coolidge Effect: Novelty-Induced Suppression of Prolactin

(00:42:22) Vitamin B6, Zinc As Mild Prolactin Inhibitors

(00:43:25) Schizophrenia, Dopamine Hyperactivity and Side Effects of Anti-Dopaminergic Drugs

(00:45:08) Prolactin, Post-Satisfaction “Lows” & Extending the Arc of Dopamine

(00:48:00) The Chemistry of “I Won, But Now What?”

(00:49:00) Healthy Emotional Development: Child and Parent

(00:50:03) Never Say “Maybe” (Reward Prediction Error)

(00:52:02) Surprise!

(00:52:59) Are You Suppressing Your Drive and Motivation By Working Too Late?

(00:54:50) Disambiguating Pleasure and Drive: Dopamine Makes Us Anti-Lazy

(00:58:00) Beta-Phenylethylamine (PEA), & Acetyl L-Carnitine

(01:00:00) Attention Deficit Disorders, Cal Newport Books, Impulsivity & Obesity

(01:03:55) Leveraging Dopamine Schedules

(01:05:22) Subjective Control of Dopamine and Drug Effects: The “Adderall” Experiment

(01:09:03) Caffeine May Protect Dopamine Neurons, Methamphetamine Kills Them

(01:10:57) Nicotine: Dopamine, Possible Neuroprotection, Prolactin Increase

(01:11:53) Gambling, Intermittent Reinforcement, & Persistent Goal Seeking (Bad and Good)

(01:14:14) Intermittent Halting of Celebration; Enjoy Your Wins, But Not All of Them

(01:18:38) A Story Example of Intermittent Reward to Maintain Long-Term Drive and Motivation

(01:21:25) Corrections & Notes About Spanish Captions & Other Languages Soon

(01:24:00) Synthesis & Framework, Zero-Cost Support & A Note About Sponsors

Title Card Photo Credit: Mike Blabac

Disclaimer

This episode explains the brain-body connections that allow the specific foods we eat to control our moods and motivation. I discuss the vagus nerve and its role in dopamine and serotonin release in the brain. I review Omega-3 fatty acids and the key role of the gut microbiome in supporting (or hindering) our mental and emotional states. Many actionable tools are reviewed and discussed related to fasting, ketogenic and plant-based diets, probiotics, fermented foods, fish oils, artificial sweeteners, specific supplements that promote dopamine and serotonin, and some remarkable behavioral (and belief) effects.

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) Introduction

(00:00:31) Sponsors: AG1, LMNT, Waking Up

(00:05:00) Emotions: Aligning Mind & Body

(00:06:41) Nutrients, Neurochemicals and Mood

(00:08:39) Primitive Expressions and Actions

(00:12:30) The Vagus Nerve: Truth, Fiction, Function

(00:15:45) “Vagus Stimulation”: A Terrible Concept

(00:16:35) Polyvagal Theory

(00:18:27) Vagus Senses Many Things, & Moves Our Organs

(00:19:35) Sugar Sensing Without Perception of Sweetness

(00:23:00) Eating-Induced Anxiety

(00:27:30) We Eat Until Our Brain Perceives “Amino Acid Threshold”

(00:29:45) Reward Prediction Error: Buildup, Letdown and Wanting More

(00:32:01) L-Tyrosine, Dopamine, Motivation, Mood, & Movement

(00:34:04) Supplementing L-Tyrosine, Drugs of Abuse, Wellbutrin

(00:38:29) Serotonin: Gut, Brain, Satiety and Prozac

(00:43:38) Eating to Promote Dopamine (Daytime) & Serotonin (Night Time)

(00:44:30) Supplementing Serotonin: Sleep, & Caution About Sleep Disruptions

(00:46:40) Examine.com An Amazing Cost-Free Resource with Links to Science Papers

(00:48:05) Mucuna Pruriens: The Dopamine Bean with a Serotonin Outer Shell

(00:51:00) Emotional Context and Book Recommendation: “How Emotions Are Made”

(00:54:55) Exercise: Powerful Mood Enhancer, But Lacks Specificity

(00:56:45) Omega-3: Omega-6 Ratios, Fish Oil and Alleviating Depression

(01:01:00) Fish Oil as Antidepressant

(01:02:40) EPAs May Improve Mood via Heart Rate Variability: Gut-Heart-Brain

(01:07:24) Alternatives to Fish Oil to Obtain Sufficient Omega-3/EPAs

(01:09:05) L-Carnitine for Mood, Sperm and Ovary Quality, Autism, Fibromyalgia, Migraine

(01:16:29) Gut-Microbiome: Myths, Truths & the Tubes Within Us

(01:21:55) Probiotics, Brain Fog, Autism, Fermentation

(01:25:20) Artificial Sweeteners & the Gut Microbiome: NOT All Bad; It Depends!

(01:28:00) Ketogenic, Vegan, & Processed Food Effects, Individual Differences

(01:33:20) Fasting-Based Depletion of Our Microbiome

(01:35:20) How Mindset Effects Our Responses to Foods: Amazing (Ghrelin) Effects!

(01:38:30) How Mindset Controls Our Metabolism

(01:41:03) Closing Comments, Thanks, Support & Resources

Title Card Photo Credit: Mike Blabac

Disclaimer

This episode explains what stress is, and how it recruits our brain and body to react in specific ways. I describe the three main types of stress, and how two of them actually enhance the function of our immune system making us less vulnerable to infections. I review tools that allow us to control our stress in real-time, as well as tools to prevent long-term stress, burnout and stress-induced illness and anxiety. As always, we cover behavioral tools and supplements that can assist or hinder stress control.

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) Introduction

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

(00:04:41) Emotions: A Logical Framework of Brain-Body Loops

(00:10:29) Stress: The (Falsely Narrow) Animal Attack Narrative

(00:14:31) The Stress RESPONSE: Generic, Channels blood, Biases Action

(00:21:08) Tools to Actually Control Stress: Reduce Alertness or Increase Calm

(00:24:15) The Fastest Way to Reduce Stress In Real Time: “Respiratory Sinus Arrhythmia”

(00:29:45) The Fastlane to Calm

(00:34:53) Important Notes About Heart Rate Deceleration: Vaso-vagal Lag

(00:36:50) Cyclic Sighing For Calm and Sleep Induction

(00:37:57) Nasal Breathing For Cosmetic, Immune and Performance Enhancement

(00:38:46) Two Breathing Centers In The Brain

(00:39:45) Breathing For Speaking Clearly

(00:40:39) The 3 Types of Stress: Short, Medium and Long-Term

(00:42:10) Positive Effects of Short-Term Stress: Immunity and Focus

(00:45:32) Adrenalin (Epinephrine) Deploys Killer Immune Cells

(00:46:40) Cyclic Deep Breathing IS Stress: Wim Hof, Tummo & Super-Oxygenation

(00:50:58) Inflammation Is Useful and Good, In the Short Term

(00:52:02) Procrastination and Self-Manufactured Nootropics

(00:53:00) Relaxation Can Causes Illness

(00:54:30) Immune Activation Protocol

(00:55:20) Medium Term Stress: A Clear Definition

(00:56:07) Stress Threshold

(00:57:10) Stress Inoculation Tools: Separating Mind & Body, On Purpose

(00:59:50) Use Vision to Calm the Mind When the Body Is Agitated

(01:02:36) Beyond NSDR

(01:04:36) Long Term Stress: Definition, Measurement, Cardiovascular Risks

(01:06:30) Tools for Dealing With Long Term Stress

(01:08:20) The Oxytocin Myth

(01:09:15) Serotonin: Satiety, Safety

(01:12:00) Delight and Flexibility

(01:13:30) Chemical Irritants We Make But Can Control: Tackykinin

(01:15:40) Impactful Gratitude

(01:16:25) Non-Prescription Chemical Compounds For Additional Anti-Stress Support

(01:18:04) Melatonin: Cautionary Note About Adrenal Suppression

(01:19:15) Adrenal Burnout Is A Myth… But Why You Need to Know About It Anyway

(01:21:10) L-Theanine For Stress Reduction and Task Completion Anxiety

(01:23:00) Beware Taurine and Energy Drinks With Taurine

(01:23:30) Ashwagandha: Can Powerfully Lower Anxiety And Cortisol

(01:25:50) Examine.com Is An Amazing Free Resource

(01:26:20) How This All Relates to Emotions: State Versus Demand = Valence

(01:32:00) Modulating Reactivity, Mindfulness, & Functionality With Objective Tools

(01:34:00) Next Steps

(01:35:40) Topic Suggestions, Subscriptions and Reviews Please

(01:37:40) Additional Resources, Synthesis

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, I describe the science of how and why pain arises in the body and brain, and how we can actively control our experience of pain. I discuss inflammation, stress, acupuncture, limb damage and Traumatic Brain Injury (TBI). I review protocols that leverage the lymphatic and nervous system to accelerate pain relief and healing in a variety of situations. Other topics discussed include how heat versus cold impacts neurons and wounds, red-light, sunlight, stem cells and more. 

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) Introduction/Avenues for Support

(00:00:31) Sponsors: AG1, LMNT, Waking Up

(00:04:58) Deliberate Unlearning

(00:06:43) Pain, Injury and Regeneration

(00:09:17) A System of Touch (Somatosensation)

(00:11:42) Pain and Injury are Dissociable

(00:15:19) Objective versus Subjective Control of Experience

(00:16:15) Plasticity of Perception

(00:16:41) Lack of Pain Is Self-Destructive; So Is Excessive Pain

(00:18:42) Homoculous, Ratonculous, Dogunculus

(00:19:05) “Sensitivity” explained

(00:21:30) Inflammation

(00:22:24) Phantom Limb Pain

(00:24:00) Top-down Relief of Pain by Vision

(00:26:41) From Deaf to Hearing Sounds

(00:28:10) Pain Is In The Mind & Body

(00:29:44) Recovering Movement Faster After Injury

(00:35:00) Don’t Over Compensate

(00:37:34) Concussion, TBI & Brain Ageing

(00:40:49) The Brain’s Sewage Treatment System: Glymphatic Clearance

(00:43:05) Body Position & Angle During Sleep

(00:44:30) Types of Exercise For Restoring & Maintaining Brain Health

(00:47:33) Ambulance Cells in The Brain

(00:49:20) True Pain Control by Belief and Context

(00:51:45) Romantic Love and Pain

(00:55:05) Dopaminergic Control of Pain

(00:57:15) Acupuncture: Rigorous Scientific Assessment

(01:07:32) Vagus Activation and Autonomic Control of Pain

(01:08:30) Inflammation, Turmeric, Lead and DHT

(01:11:40) Adrenalin: Wim Hof, Tummo, “Super-Oxygenation” Breathing

(01:14:53) Protocols For Accelerating Tissue Repair & Managing Pain

(01:17:55) Ice Is Not Always Nice (For Pain and Injury): Sludging, Fascia, Etc.

(01:22:02) Chronic and/or Whole Body Pain; Red-Light Therapy, Sunlight

(01:26:10) Glymphatics and Sleep

(01:26:29) Stem Cells, Platelet Rich Plasma (PRP: Shams, Shoulds and Should Nots

(01:31:38) Young Blood: Actual Science

(01:35:44) Synthesis, Support & Resources

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, I describe how to access focused learning bouts, creative states, and the underlying neural circuitry involved. I frame this in the context of our daily 24-hour cycle in order to make it practical, clear and precise about timing. I review the role of fasting, meal timing and specific types of nutrients for promoting certain states of mind. I also review various other tools and biological factors that directly or indirectly gate brain function and that we can control. I answer commonly asked questions about the science of psychedelics, binaural beats, and visualization. Thank you for your interest in science!

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) Introduction

(00:00:30) Sponsors: AG1, LMNT

(00:04:53) The Daily (Learning) Routine

(00:07:13) Plasticity Is NOT the Goal

(00:09:26) No Obligation To Change

(00:09:59) Practical Plasticity Language

(00:13:37) Pillars of Neuroplasticity

(00:15:16) My Daily Routine: Chronotype Management

(00:17:20) Plasticity of the Wake-Sleep Circuit: Morning Light

(00:19:09) Delay Caffeine!

(00:21:19) Light, Black Coffee, Hydrate

(00:22:57) High Alertness, Linear Tasks/Learning

(00:25:12) Background Music/Noise: Yay or Nay?

(00:26:52) “GO” versus “NO-GO”: The Basal Ganglia & Dopamine

(00:28:37) Leveraging GO, NO-GO

(00:30:08) Non-Specific Action

(00:32:06) Clear, Calm, Focused: The GO, NO-GO Sweet Spot

(00:33:48) When Very Alert, Work In Silence; When Tired, Include Background Noise

(00:35:28) Temperaments Vary: And So Should This

(00:36:01) The 3 Hour-Long Post Waking Block

(00:36:20) Early Morning Exercise and GO Networks

(00:38:05) Fasting, Ketogenic Diets, & Food Volume

(00:39:41) Sodium/Electrolytes

(00:40:57) Avoiding Hot Lunch, Food Pre-Occupation

(00:42:01) Post Lunch Low/No Cognitive Load

(00:42:56) Hydration, NSDR, Nap

(00:44:54) Creativity Work

(00:46:26) Creativity Is A Two-Part Phenomenon

(00:51:15) Psychedelics

(00:58:20) Afternoon Light As Insurance

(01:00:26) Evening Nutrition

(01:01:21) Repacking Glycogen: Hormonal Factors

(01:04:11) Pre-Sleep Anxiety: Normal and Easy To Solve

(01:07:08) The Power of Objective Tools

(01:08:14) Visualization

(01:11:34) Mini-Synthesis

(01:13:31) Resetting Your Clock

(01:15:55) Don’t Trust the Mind Now

(01:16:59) Two, (Maybe 3) Optimization Bouts Per Day

(01:18:33) Organizational Logic

(01:20:22) Wim Hof Breathing, Binaural Beats, Ice Baths, Etc.

(01:24:42) Variation Among People, and Dogs

(01:25:49) Accurate Versus Exhaustive

(01:27:57) Familiar and New Ways To Support

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, I discuss how we can use specific types of behavior to change our brain, both for sake of learning the movements themselves and for allowing us to learn non-movement-based information as well. I describe the key role that errors play in triggering our brains to change and how the vestibular (balance) system can activate and amplify neuroplasticity. As always, I cover science and science-based practical tools. Thank you in advance for your questions and for your interest in science!

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) Introduction

(00:00:29) Sponsors: AG1, LMNT, Waking Up

(00:06:20) Nerves and Muscles

(00:12:00) Exercise alone won’t change your brain

(00:12:58) Behavior will change your brain

(00:13:30) Remembering the wrong things

(00:15:00) Behavior as the gate to plasticity

(00:15:45) Types of Plasticity

(00:17:32) Errors Not Flow Trigger Plasticity

(00:21:30) Mechanisms of Plasticity

(00:22:30) What to learn when you are young

(00:23:50) Alignment of your brain maps: neuron sandwiches 00:26:00: Wearing Prisms On Your Face

(00:29:10) The KEY Trigger Plasticity

(00:32:20) Frustration Is the Feeling to Follow (Further into Learning)

(00:33:10) Incremental Learning

(00:35:30) Huberman Free Throws

(00:38:50) Failure Specificity Triggers Specific Plastic Changes

(00:40:20) Triggering Rapid, Massive Plasticity Made Possible

(00:43:25) Addiction

(00:45:25) An Example of Ultradian-Incremental Learning 00:49:42: Bad Events

(00:51:55) Surprise!

(00:52:00) Making Dopamine Work For You (Not The Other Way Around)

(00:53:20) HOW to release dopamine

(00:55:00) (Mental) Performance Enhancing Drugs

(00:56:00) Timing Your Learning

(00:57:36) (Chem)Trails of Neuroplasticity

(00:58:57) The Three Key Levers To Accelerate Plasticity

(00:59:15) Limbic Friction: Finding Clear, Calm and Focused

(01:04:25) The First Question To Ask Yourself Before Learning

(01:05:00) Balance

(01:07:45) Cerebellum

(01:10:00) Flow States Are Not The Path To Learning

(01:11:18) Novelty and Instability Are Key

(01:14:55) How to Arrive At Learning

(01:15:45) The Other Reason Kids Learn Faster Than Adults

(01:19:25) Learning French and Other Things Faster

(01:22:00) Yoga versus Science

(01:32:00) Closing Remarks

Title Card Photo Credit: Mike Blabac

Disclaimer

This episode introduces neuroplasticity—which is how our brain and nervous system learn and acquire new capabilities. I describe the differences between childhood and adult neuroplasticity, the chemicals involved and how anyone can increase their rate and depth of learning by leveraging the science of focus. I describe specific tools for increasing focus and learning. The next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive.

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) Introduction

(00:00:32) Sponsors: AG1, LMNT, Waking Up

(00:03:50) Plasticity: What Is it, & What Is It For?

(00:06:30) Babies and Potato Bugs

(00:08:00) Customizing Your Brain

(00:08:50) Hard-Wired Versus Plastic Brains

(00:10:25) Everything Changes At 25

(00:12:29) Costello and Your Hearing

(00:13:10) The New Neuron Myth

(00:14:10) Anosmia: Losing Smell

(00:15:13) Neuronal Birthdays Near Our Death Day

(00:16:45) Circumstances for Brain Change

(00:17:21) Brain Space

(00:18:30) No Nose, Eyes, Or Ears

(00:19:30) Enhanced Hearing and Touch In The Blind

(00:20:20) Brain Maps of The Body Plan

(00:21:00) The Kennard Principle (Margaret Kennard)

(00:21:36) Maps of Meaning

(00:23:00) Awareness Cues Brain Change

(00:25:20) The Chemistry of Change

(00:26:15) A Giant Lie In The Universe

00:27:10) Fathers of Neuroplasticity/Critical Periods

00:29:30) Competition Is The Route to Plasticity

00:32:30) Correcting The Errors of History

00:33:29) Adult Brain Change: Bumps and Beeps

(00:36:25) What It Takes to Learn

(00:38:15) Adrenalin and Alertness

(00:40:18) The Acetylcholine Spotlight

(00:42:26) The Chemical Trio For Massive Brain Change

(00:44:10) Ways To Change Your Brain

(00:46:16) Love, Hate, & Shame: all the same chemical

(00:47:30) The Dopamine Trap

(00:49:40) Nicotine for Focus

(00:52:30) Sprinting

(00:53:30) How to Focus

(00:55:22) Adderall: Use & Abuse

(00:56:40) Seeing Your Way To Mental Focus

(01:02:59) Blinking

(01:05:30) And Ear Toward Learning

(01:06:14) The Best Listeners In The World

(01:07:20) Agitation is Key

(01:07:40) ADHD & ADD: Attention Deficit (Hyperactivity) Disorder

(01:12:00) Ultra(dian) Focus

(01:13:30) When Real Change Occurs

(01:16:20) How Much Learning Is Enough?

(01:16:50) Learning In (Optic) Flow/Mind Drift

(01:18:16) Synthesis/Summary

(01:25:15) Learning With Repetition, Forming Habits

As always, thank you for your interest in science!

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, I discuss a simple and reliable measurement called your “temperature minimum” that you can use to rapidly adjust to new time zones when traveling and to offset the bad effects of nocturnal shift work. I also discuss tools for adjusting sleep and waking rhythms in babies, teens, new parents and the elderly.

For the full show notes, visit hubermanlab.com.

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Timestamps

(00:00:00) Introduction

(00:00:30) Sponsors: AG1, LMNT, Waking Up

(00:04:15) The bedrock of sleep-rest cycles

(00:07:05) Night owls and morning larks

(00:08:22) “The perfect schedule”

(00:11:04) The 100K Lux per morning goal

(00:15:15) Keeping your biological clock set

(00:16:15) Reset your cortisol

(00:21:22) Jetlag, death and lifespan

(00:23:00) Going East versus West

(00:28:45) The key to clock control

(00:31:01) Your Temperature Minimum

(00:36:30) Temperature and Exercise

(00:41:20) Eating

(00:42:50) Go West

(00:44:15) Pineal myths and realities

(00:51:13) The Heat-Cold Paradox

(00:53:45) Staying on track

(00:55:30) Nightshades

(00:57:00) Emergency resets

(00:57:30) Psychosis by light

(00:58:05) Shift work

(01:02:40) The Temperature-Light Rule

(01:04:20) Up all night: watch the sunrise?

(01:06:45) Error correction is good

(01:08:20) NSDR protocols/implementation

(01:10:44) The frog skin in your eye (not a joke)

(01:16:39) Why stress turns your hair white

(01:17:24) Ovaries or testes?

(01:18:25) Babies and bright light

(01:21:40) Polyphasic sleep

(01:25:25) Ultradian cycles in children

(01:27:38) Teens and puberty

(01:29:50) Light before waking for better sleep

(01:31:20) Older people and circadian rhythms

(01:33:48) Sleepy Supplements

(01:42:00) Red Pills & Acupuncture

(01:43:50) Highlights

(01:48:30) Feedback and Support

As always, thank you for your interest in science!

Title Card Photo Credit: Mike Blabac

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