How to Exercise for Strength Gains & Hormone Optimization | Dr. Duncan French

In this episode, my guest is Asi Wind. He's one of the world’s top magicians and mentalists.  We discuss what magic and mentalism reveal about the human mind, including how memories are made, how to erase them, and how and why we perceive things the way we do, all in the context of how he performs his astonishing tricks.  Asi explains that magic works because it involves storytelling, which is key to how we organize memories. He also explains how emotional connection allows people to co-create and believe a common narrative, even one that did not actually occur.  We also discuss how Asi's love of painting and photography and his specific daily routine allow him to access creativity. We also discuss fear, perfectionism, and how feeling emotions deeply serves his craft.  Whether you are interested in magic or not, this conversation with Asi will give you an incredible window into how you perceive, learn, and remember the world around you and how what you believe may or may not be based in reality.  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: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Asi Wind (00:03:05) Sponsors: LMNT & Waking Up (00:07:07) “Jazzy Magic”, Tricks & Improvisation, Memory (00:14:57) Magic & Imagination (00:24:06) Memory “Experiments” (00:25:19) Sponsor: AG1 (00:30:46) Reality Augmentation, Free Will (00:35:31) Audience Interactions & Connection, Empathy, Tool: Breathing (00:41:20) Audience, Empathetic Attunement & Connection; Skeptics (00:49:10) Trick Explanation, Props (00:57:21) Exposing Magic, Misdirection, Storytelling (01:08:36) Delight, Hypnosis, Behavior Patterns (01:17:35) Hypnotists & Guiding Attention; Social Media (01:23:01) “Power of Pauses” & Memory; Tool: Gap Effects & Learning (01:30:14) Tension, Understanding Magic (01:36:16) Storytelling (01:43:00) Painting & Composition (01:51:08) Truths, Clean Slate, Art & Storytelling (01:59:03) Art & Motivation, Honesty (02:05:17) Inspiration & Creativity, “Sponge” (02:12:38) Morning Routine & Creativity (02:19:28) Memory & Fear, Power of Story; Tool: Walking & Creativity (02:29:53) Body Language (02:33:01) Perfectionism; Negative Emotions, Photography (02:40:19) Sensitivity, Empathy, Family (02:45:16) Incredibly Human Show (02:49:22) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

25 Maalis 20242h 47min

Recently I had the pleasure of hosting a live event in Melbourne, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at Plenary. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Resources Ask Huberman Lab (AI platform) 10 Minute Non-Sleep Deep Rest (NSDR) Timestamps (00:00:00) Introduction (00:02:50) Strategies for Preventing Dementia (00:15:07) Enhancing Willpower: Is It Comparable to Muscle Training? (00:22:40) Minimizing Circadian Disruption for Shift Workers (00:29:24) Difference Between NSDR & Meditation (00:37:32) Combatting Mindless Phone Scrolling (00:42:18) Dream Clinical Trials (00:55:55) Conclusion Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

22 Maalis 202458min

In this episode, my guest is Dr. E.J. Chichilnisky, Ph.D., a professor of neurosurgery and ophthalmology at Stanford University. He studies how we see and uses that information to build artificial eyes that restore vision to the blind.  We discuss how understanding the retina (the light-sensing brain tissue that lines the back of our eyes) is critical to knowing how our brain works more generally.  We discuss brain augmentation with biologically informed prostheses, robotics, and AI and what this means for medicine and humanity.  We also discuss E.J.’s unique journey into neuroscience and how changing fields multiple times, combined with some wandering, taught him how to guide his decision-making in all realms of life.  This episode ought to be of interest to anyone interested in learning how the brain works from a world-class neuroscientist, those interested in the future of brain therapeutics and people seeking inspiration and tools for navigating their own professional and life journey. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Dr. E.J. Chichilnisky (00:02:47) Sponsors: LMNT & Waking Up (00:06:06) Vision & Brain; Retina (00:11:23) Retina & Visual Processing (00:18:37) Vision in Humans & Other Animals, Color (00:23:01) Studying the Human Retina (00:26:33) Sponsor: AG1 (00:31:16) Cell Types (00:36:00) Determining Cell Function in Retina (00:43:39) Retinal Cell Types & Stimuli (00:49:27) Retinal Prostheses, Implants (01:00:25) Artificial Retina, Augmenting Vision (01:07:12) Neuroengineering, Neuroaugmentation & Specificity (01:17:01) Building a Smart Device, AI (01:20:02) Neural Prosthesis, Paralysis; Specificity (01:25:21) Neurodegeneration; Adult Neuroplasticity; Implant Specificity (01:34:00) Career Journey, Music & Dance, Neuroscience  (01:42:55) Self-Understanding, Coffee; Self-Love, Meditation & Yoga (01:47:50) Body Signals & Decisions; Beauty (01:57:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

18 Maalis 20241h 56min

In this episode, my guest is Dr. Cal Newport, Ph.D., a professor of computer science at Georgetown University and bestselling author of numerous books on focus and productivity and how to access the deepest possible layers of your cognitive abilities in order to do quality work and lead a more balanced life. We discuss how to avoid digital distraction, specific systems to best arrange and update your schedule, and how to curate your work and home environment. We discuss how to engage with smartphones and technology, the significant productivity cost of task-switching, and how to avoid and overcome burnout. This episode provides specific protocols for enhancing focus and productivity, time management, task prioritization, and improving work-life balance that ought to be useful for anyone, young or old, regardless of profession. 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: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Dr. Cal Newport (00:03:09) Sponsors: LMNT & Waking Up (00:07:00) Smartphones, Office & Walking (00:13:08) Productive Meditation, Whiteboards (00:20:04) Tool: Capturing Ideas, Notebooks (00:24:57) Tool: Active Recall & Remembering Information (00:26:15) Sponsor: AG1 (00:31:29) Studying, Deliberate Practice (00:38:13) Flow States vs. Deep Work (00:41:39) Social Media, Emergencies (00:45:27) Phone & Addiction; Task Switching (00:54:23) “Neuro-Semantic Coherence” vs. Flow; Concentration (01:02:40) Internet Use & Kids; Video Games; Audiobooks (01:08:15) Pseudo-Productivity, Burnout (01:12:34) Social Media Distraction; The Deep Life (01:18:03) Attention, ADHD, Smartphones & Addiction; Kids (01:26:12) TikTok, Algorithm (01:30:39) Tool: Boredom Tolerance, Gap Effects & “Thoreau Walks” (01:37:43) Solitude Deprivation, Anxiety (01:41:22) Tools: Fixed Work Schedule & Productivity, Exercise, Sleep (01:47:52) Deep Work, Insomnia; Productivity & Core Work; Music (01:55:08) Cognitive Focus & Environment; Isolation (02:02:30) Burnout Epidemic, Digital Collaboration (02:11:11) Cognitive Revolution, Balance (02:16:45) Remote, Hybrid vs. In-Person Work; Zoom (02:22:05) Tool: Pull-Based System, Designing Workload (02:28:49) Tools: Multi-Scale Planning, Time Blocking; Deep Work Groups (02:38:56) Tool: Shutdown Ritual (02:42:37) Accessibility, Reputation & Flexibility (02:47:29) Work-Life Balance, Vacation; Productivity (02:54:47) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

11 Maalis 20242h 52min

In this episode, I discuss placebo and belief and mindset effects — all of which exert a powerful and real influence on our biology and psychology. I discuss how your beliefs and expectation that a certain outcome will occur after taking a substance (or any intervention cause genuine changes in brain and bodily function. I discuss how placebos can change neurotransmitter and hormone release, pain levels, whether the stress response is beneficial or detrimental and more. I also explain how placebo effects can work with traditional drug or behavioral treatments to help improve health outcomes and why some people are more susceptible to placebo effects. By the end of the episode, listeners will understand the placebo effect, how it works, and how beliefs and mindsets can be leveraged toward mental health, physical health, and performance goals.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Placebo Effects (00:02:40) Sponsors: Eight Sleep, AeroPress & Levels (00:07:24) Placebo, Nocebo vs. Belief Effect, Prefrontal Cortex (00:14:03) Dopamine, Placebo & Parkinson’s Disease; Placebo Controls (00:21:36) Hormone Release & Placebo Effect, Paired Associations (00:28:52) Conditioning Effect & Insulin; Pavlovian Response (00:32:50) Sponsor: AG1 (00:34:17) Context & Expectations; Placebo Effect & Brain (00:40:51) Cancer, Mind-Body Practices; Placebo Effects & Limits (00:44:54) Asthma, Specificity & Placebo Effects (00:48:01) Sponsor: InsideTracker (00:49:03) Nicotine & Dose-Dependent Placebo Effects (00:55:31) Placebo Effects vs. Belief Effects, Food & Mindset (01:01:02) Exercise & Belief Effects (01:04:08) Placebo Effect, Brain & Stress Response (01:11:18) Individual Variation, Genetics & Placebo Effect (01:16:11) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

4 Maalis 20241h 13min

Welcome to a special edition of the 16th Ask Me Anything (AMA) episode, part of Huberman Lab Premium, recorded in Sydney, Australia. This episode is a recording of a live stream AMA, originally exclusive to our Premium members. We've decided to make the full-length version available to everyone, including non-members of Huberman Lab Premium. Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — 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. If you're not yet a member but enjoyed this full-length livestream AMA, we invite you to join Huberman Lab Premium. By subscribing, you'll gain access to exclusive benefits including our regular monthly full-length AMA episodes, AMA transcripts, podcast episode transcripts, early access to live events and more. Additionally, a significant portion of your membership proceeds contributes to advancing human scientific research. You can learn more about the research we were able to support in our Annual Letter 2023. If you're a Huberman Lab Premium member, you can access the transcript for this AMA episode here. Timestamps (00:00:00) Introduction (00:02:34) Achieving Key Health Pillars While Traveling (00:07:11) Improving Sleep Quality (00:13:11) Understanding and Managing Vertigo (00:20:44) Enhancing Brain Function Post-TBI (00:26:58) Getting Closer to Unraveling OCD (00:30:44) Adjusting Circadian Rhythms for Travel (00:34:58) Optimal Dosage for Fish Oil Supplements (00:40:17) Monitoring Hormone Levels (00:46:09) Optimizing the Gut-Brain Axis (00:52:04) Best Practices for Tongue Cleaning (00:56:36) Conclusion & Thank You Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

29 Helmi 202456min

In this episode, my guest is Dr. Becky Kennedy, Ph.D., a clinical psychologist, bestselling author, and founder of Good Inside, an education platform for parents and parents-to-be. We discuss actionable protocols for raising resilient, emotionally healthy kids and effective alternatives to typical forms of reward and punishment that instead teach children valuable skills and strengthen the parent-child bond. These protocols also apply to other types of relationships: professional, romantic, friendships, siblings, etc.  We explain how to respond to emotional outbursts, rudeness, and entitlement, repair fractured relationships, build self-confidence, and improve interpersonal connections with empathy while maintaining healthy boundaries.  We also discuss how to effectively communicate with children and adults with ADHD, anxiety, learning challenges, or with “deeply feeling” individuals.  The conversation is broadly applicable to all types of social interactions and bonds. By the end of the episode, you will have learned simple yet powerful tools to build healthy relationships with kids, teens, adults, and oneself. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Dr. Becky Kennedy (00:02:44) Sponsors: Mateína, Joovv & AeroPress (00:07:35) Healthy Relationships: Sturdiness, Boundaries & Empathy (00:14:34) Tool: Establishing Boundaries (00:18:24) Rules, Boundaries & Connection (00:22:19) Rewards & Punishments; Skill Building (00:29:48) Sponsor: AG1 (00:31:16) Kids & Inherent Good (00:34:06) Family Jobs, Validation & Confidence, Giving Hope (00:41:54) Rewards, Pride (00:44:48) Tool: “I Believe You”, Confidence & Safety; Other Relationships (00:52:15) Trauma, Aloneness & Repair (00:57:07) Tool: Repair & Apologies, Rejecting Apology (01:01:04) Tool: Good Apologies (01:03:35) Sponsor: InsideTracker (01:04:37) Tool: Rudeness & Disrespect, Most Generous Interpretation (01:12:32) Walking on Eggshells, Pilot Analogy & Emotional Outbursts, Sturdy Leadership (01:20:49) Deeply Feeling Kids; Fears, Sensory Overload (01:30:10) Co-Parenting Differences & Punishment (01:37:11) Tool: Attention Deficit Hyperactivity Disorder (ADHD); Meditation (01:41:20) Tool: Tolerating Frustration, Screen Time, Learning (01:51:57) Grace & Parenthood, Parenting Job Description; Relationship to Self (01:55:24) Tool: “I’m Noticing”, Asking Questions; Emotional Regulation (02:01:15) Adolescence & Critical Needs, Explorers vs. Nomads (02:09:58) Saying “I Love You”, Teenagers; Family Meetings (02:15:07) Self-Care, Rage & Boundaries; Sturdy Leaders; Parent Relationship & Conflict (02:22:08) Tool: Wayward Teens, Marijuana & Substance Use, Getting Additional Help (02:30:03) Mentors (02:34:26) Tool: Entitlement, Fear & Frustration (02:41:57) Tool: Experiencing Frustration; Chores & Allowance (02:46:31) Good Inside Platform (02:51:27) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

26 Helmi 20242h 49min

In this episode, my guest is Dr. Mark D'Esposito, M.D., a neurologist and professor of neuroscience and psychology at the University of California, Berkeley. We discuss the brain mechanisms underlying cognition and the forms of memory required for focus, productivity, planning and achieving goals, and learning. We discuss neurochemicals such as dopamine and acetylcholine and how they can be leveraged to improve cognitive functioning. We also discuss concussion, traumatic brain injury (TBI), Alzheimer's, and Parkinson's disease, and ways to restore or slow cognitive decline by using pharmacologic, lifestyle and behavioral protocols. This episode provides a modern understanding of cognition and memory and actionable tools to optimize brain health and function. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Dr. Mark D’Esposito (00:02:08) Sponsors: Maui Nui, Joovv & Eight Sleep (00:06:23) Brain & Frontal Lobes, Prefrontal Cortex, Executive Function (00:10:31) Frontal Lobe Development, Children (00:14:12) Rules, Context & Impulse Control; Learning & Goals (00:21:45) Focus, Improving Executive Function (00:26:04) Connections & Top-Down Signals (00:29:02) Sponsor: AG1 (00:30:29) Frontal Lobe Injury; Emotional Regulation (00:37:26) Smartphones, Social Media (00:44:37) Working Memory, Dopamine (00:52:59) Sponsor: LMNT (00:54:22) Dopamine Levels & Working Memory, Cognitive Tasks, Genetics (01:00:03) Bromocriptine & Working Memory, Dopamine (01:06:21) Guanfacine, Neurotransmitter Levels, Pupil Dilation & Biomarker Tests (01:12:46) Bromocriptine, Olympics; Pharmacology & Cognitive Function, Adderall (01:19:27) Concussion, Traumatic Brain Injury (TBI) (01:25:22) Sleep, TBI, Concussion & Executive Function; BrainHQ (01:31:57) Aging & Frontal Executive System; Brain Health (01:39:26) Tools: Brain Health & Boosting Executive Function, Books (01:47:26) Alzheimer’s Disease, Genetics, Pharmacology (01:51:48) Parkinson’s Disease, L-Dopa; Coping with Alzheimer’s; Nicotine (01:58:37) Estrogen & Dopamine, Cognition; Tool: Physical Exercise (02:04:43) Tool: Mindfulness Meditation & Executive Function (02:10:31) Brain Networks; Modularity (02:17:08) Modularity, Brain Indices (02:22:53) Psilocybin; Transcranial Magnetic Stimulation (02:30:16) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

19 Helmi 20242h 28min