How to Understand Emotions | Dr. Lisa Feldman Barrett

This is episode 3 of a 4-part special series on mental health with Dr. Paul Conti, M.D., a psychiatrist who did his medical training at Stanford School of Medicine and residency at Harvard Medical School. He is the author of the book, “Trauma: The Invisible Epidemic.” Dr. Conti explains how to find, develop and strengthen healthy relationships — including romantic relationships, work and colleague relationships, and friendships. He explains a roadmap of the conscious and unconscious mind that can allow anyone to navigate conflicts better and set healthy boundaries in relationships. We also discuss common features of unhealthy relationships and clinically supported tools for dealing with relationship insecurity, excessive anxiety, past traumas, manipulation and abuse. Dr. Conti explains how, in healthy relationships, there emerges a dynamic of the mutually generative “us” and how to continually improve that dynamic. The next episode in this special series explores true self-care, which can be cultivated through a process of building self-awareness along with other important practices.   For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman Eight Sleep: https://eightsleep.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Build Healthy Relationships (00:02:04) Sponsors: BetterHelp & Waking Up (00:05:01) Healthiest Self in Relationships (00:10:51) Structure & Function of Self (00:15:44) Relationships, Levels of Emergence (00:22:48) Generative Drive in Relationships (00:35:00) Sponsor: AG1 (00:36:26) Generative Drive, Aggressive Drive, Pleasure Drive (00:45:16) Romantic Relationships & Matched Generative Drives, Trauma Bonds (00:53:05) Generative Drive Expression, Libido, Giving & Taking (01:04:29) Sponsor: Eight Sleep (01:05:50) Generative Drive in Partnerships (01:11:16) Libido, Avoidance & Working through Barriers (01:18:02) Repeating Bad Relationship Patterns, Repetition Compulsion (01:29:23) Narcissism, Dependence, Attachment Insecurity (01:34:10) Abusive Relationships, Demoralization (01:39:37) Oppressors, Darkness, Hope & Change (01:48:08) Work Relationships, Oppression & Accountability (01:53:53) Jealousy vs. Envy, Narcissism (01:59:13) Power Dynamics in Relationships (02:05:54) Giving vs. Taking in Relationships (02:09:39) Transactions & Relationships; Family & Generative Drive; Flexibility (02:19:47) Relationships & Kindergarten (02:23:04) Anxiety in Relationships, Communication (02:31:32) The “Magic Bridge of the Us” (02:37:09) Mentalization, Getting into Another’s Mindset; Navigating Conflict (02:46:51) Healthy Boundaries (02:52:08) Self-Awareness, Mentalization (02:55:28) “Broken Compass” & Self Inquiry, “Map” Analogy (03:02:25) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

20 Sep 20233h 4min

In this episode, I describe how your brain and body are fundamentally wired to perceive and respond to music and how those responses can be leveraged to improve your mood, allow for processing sad emotions and enhance learning and performance. I explain the data showing how music can increase motivation for cognitive or physical work, what specific music has been shown to enhance cognitive performance, and whether silence or music is more effective in enhancing focus while studying. I also discuss how specific musical pieces can rapidly reduce anxiety, as well as certain prescription medications. I explain how listening to certain types of music can improve various health metrics (e.g., heart rate). Finally, I discuss how music helps to enhance neuroplasticity (rewiring of brain connections), thereby improving learning and memory. Whether you sing, play an instrument or enjoy listening to music, this episode provides numerous science-informed tools for using music to enhance productivity, mood, emotional states, and overall enjoyment of life. 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) Music & Your Brain (00:03:32) The Brain Body Contract (00:03:49) Sponsors: LMNT & Waking Up (00:07:09) Music & Emotions; Brain & Body Interpretation (00:13:03) Music & Intent; Babies, Music & Movement (00:19:19) Tool: Health Metrics & Music, Breathing & Heart Rate (00:29:16) Sponsor: AG1 (00:30:50) Music, Brain & Predictions (00:38:07) Music & Brain: Novelty, Arousal, Memories (00:44:22) Tool: Movement; Motivation & Faster Music (00:50:49) Tool: Cognitive Work & Binaural Beats (00:54:11) Silence or Music for Studying?, White Noise, Binaural Beats (00:58:47) Tool: Retain Information & Internal Dialogue (01:00:53) Tool: Focus, Work Breaks & Music (01:04:11) Physical Exercise, Performance & Music (01:08:43) Music & Shifting Mood (01:14:41) “Happy” vs. “Sad” Music, “One-Hit Wonders” & Artificial Intelligence (01:19:30) “Bass Face”; Music, Movement & Facial Expressions (01:22:46) Tools: Shift to Happy Mood with Music; Sad Mood Catharsis (01:27:30) Tool: Music & Reducing Anxiety, “Weightless” (01:31:16) Playing Instruments, Singing & Brain Connectivity (01:39:58) Music & the Brain (01:42:14) 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 Sep 20231h 41min

This is episode 2 of a 4-part special series on mental health with Dr. Paul Conti, M.D., a Stanford and Harvard-trained psychiatrist currently running a clinical practice, the Pacific Premiere Group. Dr. Conti explains specific tools for how to overcome life’s challenges using a framework of self-inquiry that explores all the key elements of self, including defense mechanisms, behaviors, self-awareness and attention. We also discuss our internal driving forces, how to align them and ultimately, how to cultivate a powerful “generative drive” of positive, aspirational pursuits. Dr. Conti also explains how to adjust your internal narratives, reduce self-limiting concepts, overcome intrusive thoughts, and how certain defense mechanisms, such as “acting out” or narcissism, show up in ourselves and others. The next episode in this special series explores how to build healthy relationships with others. For the full show notes, including articles, books, and other resources, visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman Eight Sleep: https://eightsleep.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Improve Mental Health (00:02:19) Sponsors: BetterHelp & Waking Up App (00:05:26) Structure & Function of Healthy Self  (00:16:25) Agency & Gratitude (00:21:14) Aggressive Drive, Pleasure Drive, Generative Drive (00:30:00) Physical & Mental Health Similarities, Verb States (00:37:05) Sponsor: AG1 (00:38:32) Lack of Motivation, Drives (00:43:06) Video Games/Social Media & Distraction, Generative Drive (00:51:46) Asking Better Questions, Psychiatric Medicine, Physical Health Parallels (00:59:10) Sponsor: Eight Sleep (01:00:30) Self-Reflection & Structure of Self “Cupboards”, Trauma & Agency (01:08:53) Feeling Stuck, Defense Mechanisms & Sublimation, Character (01:13:58) Self-Reflection & Function of Self “Cupboards”, Self-Awareness (01:19:24) Defense Mechanisms & “Acting Out” (01:26:43) Salience, Intrusive Thoughts (01:31:24) Self-Reflection, Behaviors & Strivings; Roadmap Forward (01:38:25) Internal Narratives, Childhood (01:44:44) Internal Narratives: Self-Scrutiny & Overcoming; Trauma (01:55:18) Time Required for Change, Understanding Intrusive Thoughts (02:03:13) Self-Reflection on Internal Drives; Envy (02:09:56) Generative Drive; Strong Aggressive Drive & Envy (02:21:50) High Aggressive Drive & Social Relationships, Narcissism (02:28:43) Narcissism, Destruction, Envy (02:37:18) Narcissism & Childhood, Change (02:41:26) Engaging with Narcissists, Disengagement (02:44:47) Demoralization, Learned Helplessness (02:49:34) Self-Inventory of Drives, Optimization (02:56:09) Social Media & Salience, Generative Drive (03:03:21) Rational Aspiration (03:13:16) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

13 Sep 20233h 15min

In this journal club episode, my guest is Stanford and Johns Hopkins-trained physician, Dr. Peter Attia, M.D., who is also the host of The Drive podcast and the author of the bestselling book "Outlive: The Science & Art of Longevity." We each present a scientific paper and discuss the findings' strengths, weaknesses and actionable takeaways. First, we discuss an article that addresses whether taking the drug metformin can enhance longevity. Then, we discuss an article on belief effects (similar to placebo effects), showing how the effects of a drug on the brain and cognition depend on one's belief about the dose of the drug taken, not the actual dose. Our conversation also highlights how to read, interpret and critique scientific studies. This episode ought to be of interest to those curious about health and longevity, medicine and psychology and for anyone seeking to better understand how to read and digest scientific findings. 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. Peter Attia, Journal Club (00:03:43) Sponsors: LMNT & Waking Up (00:06:11) Dreams (00:12:36) Article #1, Metformin, Mitochondria, Blood Glucose (00:19:47) Type 2 Diabetes & Causes, Insulin Resistance (00:25:30) Type 2 Diabetes Medications, Metformin, Geroprotection, Bannister Study (00:36:37) Sponsor: AG1 (00:37:15) TAME Trial; Demographics, Twin Cohort (00:44:27) Metformin & Mortality Rate (00:51:28) Kaplan-Meier Mortality Curve, Error Bars & Significance, Statistical Power (01:02:23) Hazard Ratios, Censoring (01:09:00) Metformin Advantage?, Variables, Interventions Testing Program (01:16:02) Berberine, Acarbose, SGLT2 Inhibitors (01:23:48) Blood Glucose & Energy Balance; Caloric Restriction, Aging Biomarkers (01:32:22) Tool: Reading Journal Articles, 4 Questions, Supplemental Information (01:38:10) Article #2, Belief Effects vs. Placebo Effect (01:45:22) Nicotine Effects (01:51:07) Nicotine Doses & Belief Effects, fMRI Scan (02:00:07) Biological Effects, Dose-Dependent Response & Belief Effects (02:05:14) Biology & Beliefs, Significance, Dopamine Response, Non-Smokers (02:10:57) Dose-Dependence & Beliefs, Side Effects, Nocebo Effect (02:19:06) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

11 Sep 20232h 18min

This is episode 1 of a 4-part special series on mental health with psychiatrist Dr. Paul Conti, M.D., who trained at Stanford School of Medicine and completed his residency at Harvard Medical School before founding his clinical practice, the Pacific Premiere Group. Dr. Conti defines mental health in actionable terms and describes the foundational elements of the self, including the structure and function of the unconscious and conscious mind, which give rise to all our thoughts, behaviors and emotions. He also explains how to explore and address the root causes of anxiety, low confidence, negative internal narratives, over-thinking and how our unconscious defense mechanisms operate. This episode provides a foundational roadmap to assess your sense of self and mental health. It offers tools to reshape negative emotions, thought patterns and behaviors — either through self-exploration or with a licensed professional. The subsequent three episodes in this special series explore additional tools to further understand and improve your mental health. For the full show notes, including articles, books, and other resources, visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Paul Conti (00:03:46) Sponsors: BetterHelp & Waking Up App (00:06:55) What is a Healthy Self? (00:10:41) Agency & Gratitude; Empowerment & Humility  (00:16:13) Physical Health & Mental Health Parallels (00:20:21) Structure of Self; Unconscious vs. Conscious Mind; “Iceberg” (00:26:15) Defense Mechanisms; Character Structure “Nest”, Sense of Self  (00:31:27) Predispositions & Character Structure (00:36:01) Sponsor: AG1 (00:37:27) Character Structure & Action States; Physical Health Parallels (00:46:20) Anxiety; Understanding Excessive Anxiety (00:53:12) Improving Confidence: State Dependence & Phenomenology; Narcissism (00:59:44) Changing Beliefs & Internal Narratives (01:06:04) Individuality & Addressing Mental Health Challenges (01:11:21) Mental Health Goals & Growth (01:17:32) Function of Self (01:23:00) Defense Mechanisms: Projection, Displacement (01:30:14) Projection, Displacement, Projective Identification (01:34:50) Humor, Sarcasm, Cynicism (01:40:41) Attention & Salience; Negative Internal Dialogue  (01:45:02) Repetition Compulsion & Defense Mechanism, Trauma (01:58:55) Mirror Meditation & Self Awareness; Structure & Function of Self, “Cupboards” (02:04:57) Pillars of the Mind, Agency & Gratitude, Happiness (02:13:53) Generative Drive, Aggressive & Pleasure Drives (02:21:33) Peace, Contentment & Delight, Generative Drive; Amplification (02:24:18) Generative Drive, Amplification & Overcoming (02:33:00) Over-Thinking, Procrastination, Choices (02:42:20) Aggressive, Pleasure & Generative Drives, Envy (02:49:46) Envy, Destruction, Mass Shootings (02:55:38) Demoralization, Isolation, Low Aggressive Drive (03:02:50) Demoralization, Affiliate Defense  (03:09:32) Strong Aggressive Drive, Competition, Generative Drive Reframing  (03:20:02) Cultivating a Generative Drive, Spirited Inquiry of the “Cupboards” (03:26:06) Current Mental Health Care & Medications (03:35:33) Role of Medicine in Exploration (03:40:41) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

6 Sep 20233h 42min

In this episode, my guest is Marc Andreessen, the legendary software innovator who co-created the internet browser Mosaic, co-founded Netscape, and is now at Andreessen Horowitz — a venture capital firm that finds and brings to life technologies that transform humanity. We discuss what it takes to be a true innovator, including the personality traits required, the role of environment and the support systems needed to bring revolutionary ideas to fruition. We discuss risk-taking as a necessary but potentially hazardous trait, as well as the role of intrinsic motivation and one’s ability to navigate uncertainty. We also discuss artificial intelligence (AI) and Marc’s stance that soon everyone will use AI as their personalized coach and guide for making decisions about their health, relationships, finances and more — all of which he believes will greatly enhance our quality of life. We also delve into nuclear power, gene editing, public trust, universities, politics, and AI regulation. This episode is for those interested in the innovative mind, psychology, human behavior, technology, culture and politics. 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) Marc Andreessen (00:03:21) Sponsors: LMNT & Waking Up (00:06:05) Personality Traits of an Innovator (00:12:49) Disagreeableness, Social Resistance; Loneliness & Group Think  (00:18:48) Testing for Innovators, Silicon Valley (00:23:18) Unpredictability, Pre-Planning, Pivot (00:28:53) Intrinsic vs Extrinsic Motivation, Social Comparison (00:32:53) Sponsor: AG1 (00:33:49) Innovators & Personal Relationships (00:39:24) Risk Taking, Innovators, “Martyrs to Civilizational Progress” (00:46:16) Cancel Culture, Public vs. Elite (00:53:08) Elites & Institutions, Trust (00:57:38) Sponsor: InsideTracker (00:58:44) Social Media, Shifts in Public vs. Elite  (01:05:45) Reform & Institutions, Universities vs. Business (00:14:14) Traditional Systems, Lysenkoism, Gen X (01:20:56) Alternative University; Great Awakenings; Survivorship Bias  (01:27:25) History of Computers, Neural Network, Artificial Intelligence (AI) (01:35:50) Apple vs. Google, Input Data Set, ChatGPT (01:42:08) Deep Fakes, Registries, Public-Key Cryptography; Quantum Internet (01:46:46) AI Positive Benefits, Medicine, Man & Machine Partnership (01:52:18) AI as Best-Self Coach; AI Modalities (01:59:19) Gene Editing, Precautionary Principle, Nuclear Power (02:05:38) Project Independence, Nuclear Power, Environmentalism (02:12:40) Concerns about AI (02:18:00) Future of AI, Government Policy, Europe, US & China (02:23:47) China Businesses, Politics; Gene Editing  (02:28:38) Marketing, Moral Panic & New Technology; Politics, Podcasts & AI (02:39:03) Innovator Development, Courage, Support  (02:46:36) Small Groups vs. Large Organization, Agility; “Wild Ducks” (02:54:50) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media  Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

4 Sep 20232h 54min

Welcome to a preview of the 10th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — 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. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium. Timestamps (00:00:00) Introduction (00:01:42) Scientifically-Supported Benefits of Nature (00:24:12) Huberman Lab Premium In the full AMA episode, we discuss: New Research for Those With Sudden Hearing Loss Science-Backed Methods for Altitude Sickness Prevention & Enhanced Acclimatization Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

30 Aug 202321min

In this episode, I describe science-based protocols to set and achieve your goals in a way that maximizes the likelihood of reaching them. I explain how to define a priority and reach a specific goal by systematically assessing the challenge level, measurability, milestones, and action states needed to make progress from start to finish. I also explain research-supported tools to improve your performance during cognitive or physical goal work — including directed visualization, variable reward timing, and optimizing your physical environment. I also dispel common myths about goal setting and achievement. This episode provides a science-supported toolkit of zero-cost strategies for goal-setting, goal-pursuit, and goal-completion that can be applied to any physical or cognitive endeavor. 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) Goal Setting Toolkit (00:02:26) Sponsors: LMNT & Waking Up (00:04:43) Biology of Goal Setting & Pursuit (00:08:50) Tool 1: Choose a Priority Goal (00:12:04) Tool 2: Pursue Lofty Goals (00:17:23) Tool 3: Define Verb Actions, Measurability & Specificity; Writing vs. Typing (00:24:06) Tool 4: Visual Reminder Myth; “Post-It Fallacy” (00:26:44) Tool 5: Accountability Myth, “Don’t Tell the World” Rule (00:31:35) Intrinsic Motivation & Goal Achievement  (00:33:22) Sponsor: AG1 (00:33:54) Tool 6: Measurable Goal; Quarterly Cycle (00:37:35) Tool 7: Quantifiable Goals; Book Writing (00:43:34) Tool 8: Visualization of End; Motivation & Negative Thinking (00:50:38) Sponsor: InsideTracker (00:51:44) Tool 9: Visual Target/Finish Line Training & Perceived Effort (01:05:50) Tool 10: Distance from Phone (01:08:31) Tool 11: Random, Intermittent Reinforcement; Cognitive Rewards (01:17:11) Tool 12: “Middle Problem”; Time Chunking (01:23:16) Tool 13: Circadian Rhythm & Attention (01:30:09) Tool 14: Protocol Flexibility, Subjective Feelings (01:32:13) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media  Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

28 Aug 20231h 32min