How to Speak Clearly & With Confidence | Matt Abrahams

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 Feb 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 Feb 20242h 28min

In this episode, I discuss the importance of oral health for dental and microbiome health and general physical and mental well-being. I explain science-supported protocols for strengthening your teeth and gums, including how to remineralize your teeth. I cover the best approaches and timing for brushing and flossing, tongue, gum, and oral microbiome care and how oral health is critically important to offset metabolic, cardiac, and brain diseases, including dementia. I also discuss proper nutrition for oral health, fluoride, and how sugar and mouth breathing can accelerate tooth decay. This episode ought to be of interest to everyone seeking to improve their physical health, mental health, and lifespan, given the critical role that oral health plays in all of these. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Timestamps 00:00:00 Oral Health   00:03:44 Sponsor: LMNT   00:07:13 Oral Health Quiz   00:13:53 Teeth Biology, Cavity Repair   00:20:01 Mouth, Gums, Saliva   00:23:54 Sponsor: AG1   00:28:51 Cavity Formation, Bacteria, Sugar, Acidity   00:35:10 Teeth Remineralization, Fluoride, Water   00:43:58 Tools: The “Do Nots” of Oral Health, Mouth Breathing   00:54:48 Tools: Fasting & Teeth Remineralization; Nighttime Toothbrushing   01:03:23 Proper Teeth Brushing; Tooth Sensitivity & Gums   01:08:16 Bacteria, Plaque & Tartar; Tooth Polishing   01:11:02 Proper Flossing Technique, Waterpik; Children & Flossing   01:14:23 Tool: Xylitol, Bacteria & Cavity Prevention   01:19:43 Toothpastes: Xylitol, Fluoride, Hydroxyapatite   01:22:38 Mouthwash & Alcohol, Antiseptic Mouthwash   01:26:29 Tools: Baking Soda, Hydrogen Peroxide?, Salt Water Rinse   01:32:36 Alcohol-Based Mouthwash, Nitric Oxide   01:34:52 Tools: Canker Sore Prevention & Gut Microbiome; Sleep   01:37:47 Tools: Tongue Brushing; Toothbrush Care   01:41:38 Teeth Sealants; Metal Fillings, Mercury, Mastic Gum; Root Canals   01:48:43 Dentist Visits, Daily Routines & Oral Health   01:54:17 Practices for Oral Health, Oil Pulling   01:58:21 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

12 Feb 20241h 56min

In this episode, my guest is Dr. Kay Tye, Ph.D., Professor of Systems Neurobiology at the Salk Institute for Biological Studies and a Howard Hughes Medical Institute (HHMI) Investigator. We discuss the neural circuit basis of social interactions and loneliness. We also discuss how animals and people establish themselves in a group hierarchy by rank and how the brain responds to dominance and subordination. Much of our discussion relates to how social media impacts our sense of social connectedness or lack thereof. The topics covered in this episode are directly relevant to anyone interested in the neuroscience of mental health, work-life balance, abundance versus scarcity mindset, and interpersonal dynamics. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Timestamps 00:00:00 Dr. Kay Tye   00:02:56 Sponsors: LMNT   00:06:40 Amygdala; “Valence”   00:12:43 Novelty; Reward & Punishment Response   00:20:06 Amygdala & Hunger; Social Interaction   00:26:21 Social Media & Social Connection; Tool: Email & Time Management   00:31:21 Sponsor: AG1   00:36:30 Social Media; Friction & Feedback, Leadership   00:43:44 Social Isolation, Harlow Experiments, “Loneliness Neurons”   00:51:47 Social Homeostasis, COVID-19 Pandemic & Loneliness   01:01:29 Quality of Social Contact, Social Homeostasis, Social Media   01:09:42 Social Media, Relationships; Social Isolation & Exclusion   01:18:26 Empathy: Friend vs. Foe   01:28:40 Background & Empathy, Diversity, Emotional Regulation   01:34:34 Abundance vs. Scarcity Mindset   01:37:22 Social Rank & Hierarchy, Sibling Order, Development   01:45:54 Dynamic Hierarchy; Dominants vs. Subordinates; Mentors   01:55:32 Psychedelics: Research & Mechanisms; Psilocybin   02:06:28 Work-Life Balance, Fitness & Extracurriculars   02:11:56 Personal Life, Diversity, Happiness; Typical Day   02:15:42 Science & Academia; Future Directions   02:23:48 Research & Science Outreach   02:28:48 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

5 Feb 20242h 26min

Welcome to a preview of the 15th Ask Me Anything (AMA) episode, part 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. Read our Annual Letter 2023. If you're an existing Premium member, you can login to access the full episode. If you're not a member, you can join Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research. Timestamps (00:00:00) Introduction (00:01:46) Why Is Fluoride in Water and Is It Harmful? (00:26:44) Huberman Lab Premium In the full AMA episode, we discuss: What Are the Effects of the Vagus Nerve on Calming the Body and the Brain? Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

1 Feb 202429min

In this episode, I discuss working memory, which is critical for learning and productivity, strategy setting, goal seeking, and navigating new environments. I explain the key role of dopamine and the biological mechanisms underlying working memory and how working memory differs from both short- and long-term memory. I also describe science-supported tools to enhance working memory and attention—including zero- or low-cost behavioral, supplemental and pharmacologic approaches. I include how to assess your working memory and how to use memory tasks to determine your baseline dopamine levels in certain brain circuits. This episode provides listeners with highly actionable tools to assess and improve their attention to specific tasks and task-switching capacity and to enhance their overall productivity. Read the full show notes for this episode at hubermanlab.com. Use Ask Huberman Lab, our chat-based tool, for summaries, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Timestamps 00:00:00 Working Memory   00:01:12 Sponsors: Mateina, BetterHelp & Helix Sleep   00:05:00 Short- vs. Long-Term Memory   00:09:59 Neuroplasticity   00:15:42 Working Memory; Attention & Focus   00:20:04 Working Memory Test   00:25:35 Sponsor: AG1   00:27:02 Brain & Working Memory; Dopamine   00:36:13 Working Memory Capacity Test   00:44:37 Increasing Dopamine & Working Memory   00:49:26 Task Switching, Distractions   00:54:42 Sponsor: LMNT   00:56:04 Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Dopamine   01:03:08 Tool: Deliberate Cold Exposure & Dopamine   01:11:02 Tool: Working Memory & Binaural Beats   01:15:23 Supplements to Increase Dopamine: L-Tyrosine, Mucuna Pruriens   01:22:53 Dopamine Prescriptions, Attention Deficit Hyperactivity Disorder (ADHD)   01:29:12 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

29 Jan 20241h 26min

In this journal club episode, my guest is Dr. Peter Attia, M.D., a Stanford and Johns Hopkins-trained physician focusing on healthspan and lifespan and the host of The Drive podcast. We each present a peer-reviewed scientific paper chosen because it contains novel, interesting, and actionable data. First, we discuss a paper on how bright light exposure at sunrise and throughout the day and dark exposure at night independently improve mental health and can offset some of the major symptoms of mental health disorders such as depression and anxiety. Then, we discuss an article that explores a novel class of immunotherapy treatments to combat cancer. We also discuss some of the new data on low-calorie sweeteners and if they are safe. This episode should be of interest to listeners curious about maximizing their vitality and longevity and to anyone seeking science-supported ways to improve mental health and lifespan. Read the full shotes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Timestamps 00:00:00 Dr. Peter Attia, Journal Club 00:02:56 Sponsors: LMNT & Waking Up 00:07:14 Light, Dark & Mental Health; Retina 00:11:16 Outdoor vs. Indoor Light, Cataracts, Sunglasses 00:16:17 Tools: Sunrise & Sunsets, Circadian Rhythm; Midday Light 00:24:55 Tools: Night & Light Exposure; Waking Before Sunrise 00:31:05 Article #1, Light/Dark Exposure & Mental Health 00:32:36 Sponsor: AG1 00:38:18 Odds Ratio, Hazard Ratio 00:45:43 Night vs. Daylight Exposure, Mental Health Disorders 00:51:35 Major Depression & Light Exposure; Error Bars & Significance 01:00:39 Prescriptions; Environmental & Artificial Light; Red Lights 01:08:14 Nighttime Light Exposure; Sleep Trackers & Belief Effects 01:13:54 Light Directionality, Phone, Night 01:17:21 Light Wavelengths & Sensors; Sunglasses 01:20:58 Hawthorne Effect, Reverse Causality, Genetics 01:26:26 Artificial Sweeteners, Appetite 01:31:16 Natural Light Cycles, Circadian Rhythm & Mental Health 01:39:53 Article #2, Immune System & Cancer 01:43:18 T-Cell Activation; Viruses 01:50:41 Autoimmunity; Cancer & Immune System Evasion 02:00:09 Checkpoint Inhibitors, CTLA-4 02:06:45 Anti-CTLA-4 Study Drug Ipilimumab, Melanoma 02:12:07 Patient Population, Randomization, GP100 02:18:09 Response Rate 02:22:52 Overall Survival & Response 02:28:38 Median Survival vs. Overall Survival, Drug Development 02:35:45 Gender & Dose 02:40:32 Adverse Events; Autoimmunity 02:46:42 Pancreatic Cancer; Aging & Immune System Health 02:53:57 Melanoma; Lynch Syndrome, Keytruda 02:58:43 Immunotherapy & Cancer Treatment; Melanoma Risk 03:06:26 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

22 Jan 20243h 4min

In this episode, my guest is Dr. Sean Mackey, M.D., Ph.D., Chief of the Division of Pain Medicine and Professor of Anesthesiology, Perioperative and Pain Medicine and Neurology at Stanford University School of Medicine. His clinical and research efforts focus on using advanced neurosciences, patient outcomes, biomarkers and informatics to treat pain. We discuss what pain is at the level of the body and mind, pain thresholds, and the various causes of pain. We also discuss effective protocols for controlling and reducing pain, including the use of heat and cold, acupuncture, chiropractic, physical therapy, nutrition, and supplementation. We also discuss how pain is influenced by our emotions, stress and memories, and practical tools to control one’s psychological perception of pain. And we discuss pain medications, including the controversial use of opioids and the opioid crisis. This episode will help people understand, manage, and control their pain as well as the pain of others. 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://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Sean Mackey (00:02:28) Sponsors: LMNT & Waking Up (00:06:13) Pain, Unique Experiences, Chronic Pain (00:13:05) Pain & the Brain (00:16:15) Treating Pain, Medications: NSAIDs & Analgesics (00:22:46) Inflammation, Pain & Recovery; Ibuprofen, Naprosyn & Aspirin (00:27:51) Sponsor: AG1 (00:30:19) Caffeine, NSAIDs, Tylenol (00:32:34) Pain & Touch, Gate Control Theory (00:38:56) Pain Threshold, Gender (00:44:53) Pain in Children, Pain Modulation (Pain Inhibits Pain) (00:53:20) Tool: Heat, Cold & Pain; Changing Pain Threshold (01:00:54) Tools: Psychology, Mindfulness-Based Stress Reduction, Catastrophizing (01:08:29) Tool: Hurt vs. Harmed?, Chronic Pain (01:12:38) Emotional Pain, Anger, Medication (01:20:43) Tool: Nutrition & Pain; Food Sensitization & Elimination Diets (01:28:45) Visceral Pain; Back, Chest & Abdominal Pain (01:34:02) Referenced Pain, Neuropathic Pain; Stress, Memory & Psychological Pain (01:40:23) Romantic Love & Pain, Addiction (01:48:57) Endogenous & Exogenous Opioids, Morphine (01:53:17) Opioid Crisis, Prescribing Physicians (02:02:21) Opioids & Fentanyl; Morphine, Oxycontin, Methadone (02:07:44) Kratom, Cannabis, CBD & Pain; Drug Schedules (02:18:12) Pain Management Therapies, Acupuncture (02:22:19) Finding Reliable Physicians, Acupuncturist (02:26:36) Chiropractic & Pain Treatment; Chronic Pain & Activity (02:31:35) Physical Therapy & Chronic Pain; Tool: Pacing (02:36:35) Supplements: Acetyl-L-Carnitine, Alpha Lipoic Acid, Vitamin C, Creatine (02:42:25) Pain Management, Cognitive Behavioral Therapy (CBT), Biofeedback (02:48:32) National Pain Strategy, National Pain Care Act (02:54:05) 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

15 Jan 20242h 52min