Nutrients for Brain Health & Performance

In this episode, my guest is Dr. Michael Eisenberg, MD, a urologist and professor specializing in male sexual function and fertility at Stanford University. Based on his clinical work and research, he is considered a top world expert on male sexual and reproductive health. We discuss testosterone levels and what really impacts them, testosterone therapy, sperm quality and counts, penile and testicular health and function, pelvic floor and prostate and urinary tract health, erectile function and dysfunction and the various causes and treatments for common male sexual, hormonal and reproductive challenges. We also address post-finasteride syndrome and trends in penile length. This episode is rich in actionable information about men’s sexual and reproductive health, including key tests and at-home evaluations, and the behavioral, nutritional, exercise and prescription-based tools that can support male sexual and reproductive health. 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. Michael Eisenberg (00:02:05) Sponsors: LMNT & Waking Up (00:04:20) Sperm Quality, Geographic & Environmental Factors  (00:12:00) Fertility & Sperm Quality; Testosterone, Cell Phones & Heat (00:19:26) Testosterone, Age, Obesity (00:26:49) Tool: Optimize Sperm Quality, Exogenous Testosterone, hCG (00:35:56) Sponsor: AG1 (00:36:57) Tool: Lifestyle Factors & Sperm Quality, Alcohol (00:43:27) Sperm Quality, Recreational & Over-the-Counter Drugs, Cannabis (00:46:56) High-Impact Sports, Traumatic Brain Injury (TBI), Pituitary & Testosterone (00:49:55) Bicycling, Numbness & Sexual Dysfunction; Walking & Testosterone (00:55:39) Exogenous Testosterone Therapy & Cancer (00:59:57) Sexual & Urinary Health, Nighttime Urination (01:03:12) Sleep & Semen Quality; Overall Health (01:09:19) Tool: Sperm Analysis & Overall Health; Sperm Banking (01:13:21) Paternal Age & Puberty Trends; Older Fathers & Child Health Risk (01:26:42) Tool: Prostate Health, Urination; Tadalafil (Cialis) (01:33:02) Urinary Tract Infections (UTIs); Erectile Dysfunction Causes (01:38:21) Blood Flow & Erectile Dysfunction, Medication; Cardiovascular Health (01:44:30) Mechanical Erectile Dysfunction Treatments; Peptides; Delayed Ejaculation (01:52:36) Pelvic Floor Health, Urology & Physical Therapy; Split-Stream Urination (01:59:03) Penile Length & Trends; Dihydrotestosterone (DHT), Puberty (02:09:01) Hair Loss, Dutasteride, Finasteride & Sexual Health; Post-Finasteride Syndrome (02:16:11) Clomiphene, Testosterone & Estrogen Signaling (02:19:31) Follicle-Stimulating Hormone (FSH) Therapy; Prolactin, Estrogen (02:24:15) Varicocele; Peyronie’s Disease (02:27:26) Testis & Cancer Risk; Insurance, Blood Profiles & Semen Analysis (02:35:03) 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

6 Nov 20232h 34min

Welcome to a preview of the 12th 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. 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) Resveratrol and Longevity Supplements (00:26:49) Huberman Lab Premium In the full AMA episode, we discuss: What Is Working Memory and How to Improve It Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

31 Okt 202329min

In this episode, I provide science-based tools and protocols to improve mood and mental health. These tools represent key takeaways from several recently published research studies, as well as from former Huberman Lab guests Lisa Feldman Barrett, Ph.D., an expert in the science of emotions, and Paul Conti, M.D., a psychiatrist with vast clinical expertise in helping people overcome mental health challenges. I explain the first principles of self-care, which include the “Big 6” core pillars for mood and mental health. Those ensure our physiology is primed for our overall feelings of well-being. Then, I explain science-based tools to directly increase confidence, build a stronger concept of self, better understand our unconscious mind, manage stress and improve our emotional tone and processing. I also explain ways to better process negative emotions and traumas. This episode ought to be of interest to anyone wishing to improve their relationship with themselves and others, elevate their mood and mental health, and better contribute to the world in meaningful ways. 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) Mood & Mental Health Toolkit (00:03:27) Sponsors: LMNT & Waking Up (00:05:35) First Principles of Self-Care & 6 Pillars of Mental Health (00:13:58) Pillar #1: Sleep & Sleep Routine (00:18:00) Pillar #2: Light, Sunlight (00:24:38) Tool: Nighttime Environment & Darkness (00:28:33) Pillar #3: Movement; Pillar #4: Nutrition (00:31:30) Sponsor: AG1 (00:34:51) Pillar #5: Social Connection (00:40:00) Pillar #6: Stress Control; Physiological Sigh (00:45:40) Tool: Raise Stress Threshold, Deliberate Cold Exposure (00:50:00) 6 Pillars & Brain Predictability, Affect & Emotion (00:57:58) Pharmacology, Psychedelics, Supplements & Neuroplasticity (01:07:26) Tool: Emotional Granularity (01:14:39) Tool: Heart Rate Variability & Emotional Graduality; Physiological Sigh (01:23:49) Tool: Unconscious Mind (01:26:54) Tool: Self-Concept, Self-Narrative Exercise (01:34:34) Tool: Unconscious Mind & Dream Analysis; Liminal States (01:42:52) Tool: Journaling; Generative Drive (01:52:43) Tool: Processing Trauma (02:00:43) 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

30 Okt 20231h 57min

In this episode, my guests are Mark Zuckerberg, CEO of Meta (formerly Facebook, Inc.), and his wife, Dr. Priscilla Chan, M.D., co-founder and co-CEO of the Chan Zuckerberg Initiative (CZI). We discuss how CZI plans to cure all human diseases by the end of this century by funding transformative projects and technologies at the intersection of biology, engineering, and artificial intelligence (AI). They describe their funding and development of Biohubs and the progress already underway to accelerate the understanding of cell function, pathways, and disease. Then, Mark discusses social media, its impact on mental health, and new tools for online experiences. We also discuss Meta’s virtual reality (VR), augmented and mixed reality tech, and how AI will soon completely transform our online and physical life experiences. This episode ought to interest anyone curious about biology, medicine, mental health, AI, and the future of technology and humanity. 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) Mark Zuckerberg & Dr. Priscilla Chan (00:02:31) Sponsors: LMNT & Waking Up (00:05:35) Chan Zuckerberg Initiative (CZI) & Human Disease Research (00:08:51) Innovation & Discovery, Science & Engineering (00:12:53) Funding, Building Tools & Imaging (00:17:57) Healthy vs. Diseased Cells, Human Cell Atlas & AI, Virtual Cells (00:21:59) Single Cell Methods & Disease; CELLxGENE Tool  (00:26:30) Sponsor: AG1 (00:29:53) AI & Hypothesis Generation; Long-term Projects & Collaboration (00:35:14) Large Language Models (LLMs), In Silico Experiments (00:42:11) CZI Biohubs, Chicago, New York (00:50:52) Universities & Biohubs; Therapeutics & Rare Diseases (00:57:23) Optimism; Children & Families (01:07:25) Technology & Health, Positive & Negative Interactions (01:13:17) Algorithms, Clickbait News, Individual Experience (01:19:17) Parental Controls, Meta Social Media Tools & Tailoring Experience (01:24:51) Time, Usage & Technology, Parental Tools (01:28:55) Virtual Reality (VR), Mixed Reality Experiences & Smart Glasses (01:36:09) Physical Exercise & Virtual Product Development (01:44:19) Virtual Futures for Creativity & Social Interactions (01:49:31) Ray-Ban Meta Smart Glasses: Potential, Privacy & Risks (02:00:20) Visual System & Smart Glasses, Augmented Reality (02:06:42) AI Assistants & Creators, Identity Protection (02:13:26) 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

23 Okt 20232h 11min

In this episode, my guest is Dr. Lisa Feldman Barrett, Ph.D., a Distinguished Professor of Psychology at Northeastern University who is a world expert in the science of emotions. She explains what emotions are and how the brain represents and integrates signals from our body and the environment around us to create our unique emotional states. We discuss the relationship between emotions and language, how our specificity of language impacts our emotional processing, the role of facial expressions in emotions, and how emotions relate to sleep, movement, nutrition and the building and reinforcement of social bonds. We also discuss actionable tools for how to regulate feelings of uncertainty and tools to better understand the emotional states of others. This episode ought to be of interest to anyone curious about the neuroscience and psychology underlying emotions and for those who seek to better understand themselves and relate to others and the world in richer, more adaptive ways. 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. Lisa Feldman Barrett (00:03:18) Sponsors: LMNT & Waking Up (00:05:46) Core Components of Emotions (00:10:42) Facial Movement & Interpretation, Emotion (00:19:33) Facial Expressions & Emotion, Individualization (00:31:03) Emotion Categories, Culture & Child Development (00:37:10) Sponsor: AG1 (00:37:50) Legal System, ‘Universal’ Emotions & Caution (00:41:07) Language Descriptions, Differences & Emotion (00:48:18) Questions & Assumptions; Language, Emotions & Nervous System (00:53:40) Brain, Uncertainty & Categories (01:03:57) Brain & Summaries; Emotions as “Multimodal Summaries” (01:14:45) Emotional Granularity, Library Analogy (01:19:40) Brain & Compression, Planning (01:29:04) Labels & Generalization (01:34:29) Movement, Sensation, Prediction & Learning (01:42:44) Feelings of Discomfort & Action (01:50:32) Tool: Feelings of Uncertainty, Emotion, “Affect” (02:01:18) Tool: Experience Dimensions & Attention; Individualization (02:08:36) Affect, Allostasis & Body Budget Analogy (02:15:41) Depression, “Emotional Flu” (02:20:20) Tool: Positively Shift Affect; Alcohol & Drugs; SSRIs (02:27:40) Relationships: Savings or Taxes, Kindness (02:36:50) 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

16 Okt 20232h 36min

In this episode, I discuss neuroscience and psychology studies that address the basis of willpower and tenacity, how they differ from motivation and how we can all increase our levels of willpower and tenacity. I discuss whether willpower is a limited resource, the controversial “ego depletion” theory of willpower and the role that beliefs play in determining our tenacity and willpower. Then, I discuss the neural basis of willpower in the brain and body and how tenacity and willpower relate to sleep, stress, focus, and possibly lifespan. Then, I provide a series of science-supported tools and protocols to increase your level of tenacity and willpower. 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) Tenacity & Willpower (00:01:36) Sponsors: LMNT & Waking Up (00:03:49) Tenacity & Willpower vs. Habit Execution; Apathy, Depression & Motivation  (00:10:40) Ego Depletion & Willpower as a Limited Resource; Controversy  (00:19:14) Tool: Autonomic Function, Tenacity & Willpower; Sleep & Stress  (00:28:31) Sponsor: AG1 (00:28:58) Willpower as a Limited Resource (Theory) (00:35:36) Willpower & Glucose, Brain Energetics (00:42:44) Beliefs about Willpower & Glucose; Multiple Challenges (00:54:01) Willpower Brain ‘Hub’; Anorexia Nervosa, Super-Agers (01:07:15) Anterior Midcingulate Cortex & Brain/Body Communication  (01:14:54) Allostasis, Anterior Midcingulate Cortex Function (01:25:19) Anterior Mid-Cingulate Cortex (aMCC), Difficult Tasks & Neuroplasticity (01:29:30) Tool: Novel Physical Exercise & Brain; Cognitive Exercise (01:43:43) Tool: “Micro-sucks”, Increase Tenacity/Willpower (01:50:58) Impossible Tasks, Super-Agers & Learning, Will to Live (01:57:23) Tool: Rewards & Improving Tenacity/Willpower (02:01:07) Tenacity & Willpower Recap (02:05:55) 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

9 Okt 20232h 5min

In this episode, my guest is Chris Voss, a former Federal Bureau of Investigation (FBI) agent who was the lead negotiator in many high-risk, high-consequence cases. Chris has taught negotiation courses at Harvard and Georgetown Universities and is the author of the book “Never Split the Difference.” We discuss how to navigate difficult conversations of all kinds, including in business, romance and romantic breakups, job firings and tense conversations with family and friends. Chris explains how to navigate online, in person and in written negotiations, the red flags to watch out for and how to read body and voice cues in face-to-face and phone conversations. He explains how to use empathy, certain key questions, proactive listening, emotional processing and more to ensure you reach the best possible outcome in any hard conversation. This episode ought to be of interest to anyone looking to improve their interpersonal abilities and communication skills and for those who want to be able to keep a level head in heated discussions.  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) Chris Voss (00:02:34) Sponsors: LMNT & Waking Up (00:04:59) Negotiation Mindset, Playfulness (00:11:41) Calm Voice, Emotional Shift, Music (00:18:59) “Win-Win”?, Benevolent Negotiations, Hypothesis Testing (00:28:38) Generosity (00:33:06) Sponsor: AG1 (00:33:44) Hostile Negotiations, Internal Collaboration (00:39:40) Patterns & Specificity; Internet Scams, “Double-Dip” (00:48:15) Urgency, Cons, Asking Questions (00:54:46) Negotiations, Fair Questions, Exhausting Adversaries (01:02:18) “Vision Drives Decision”, Human Nature & Investigation (01:07:47) Lying & Body, “Gut Sense” (01:15:42) Face-to-Face Negotiation, “738” & Affective Cues  (01:20:39) Online/Text Communication; “Straight Shooters” (01:26:47) Break-ups (Romantic & Professional), Firing, Resilience (01:32:16) Ego Depletion, Negotiation Outcomes (01:37:35) Readiness & “Small Space Practice”, Labeling (01:45:17) Venting, Emotions & Listening; Meditation & Spirituality (01:51:41) Physical Fitness, Self-Care (01:57:01) Long Negotiations & Recharging (02:02:40) Hostages, Humanization & Names (02:08:50) Tactical Empathy, Compassion (02:15:27) Tool: Mirroring Technique (02:22:20) Tool: Proactive Listening (02:29:48) Family Members & Negotiations (02:35:21) Self Restoration, Humor  (02:39:01) Fireside, Communication Courses; Rapport; Writing Projects (02:47:45) “Sounds Like…” Perspective (02:50:54) 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

2 Okt 20232h 51min

Welcome to a preview of the 11th 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 www.hubermanlab.com/premium. Timestamps (00:00:00) Introduction (00:01:46) Is There a Way to Get Better at Task Switching? (00:32:17) Huberman Lab Premium In the full AMA episode, we discuss: What Can I Do in Order to Avoid Getting Brain Fog? Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

29 Sep 202334min