AMA #13: Winter Months & Sickness, Wim Hof Breathing & Stressors
Welcome to a preview of the 13th 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) Does Cold Weather Make You Sick? (00:21:58) Huberman Lab Premium In the full AMA episode, we discuss: Wim Hof Breathing and Sickness Articles Association of oral breathing with dental malocclusions and general health in children Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices
30 Nov 202324min
How to Unlock Your Potential, Motivation & Unique Abilities | Dr. Adam Grant
In this episode, my guest is Dr. Adam Grant, Ph.D., a professor of organizational psychology at The Wharton School of the University of Pennsylvania, an expert in the science and practical steps for increasing motivation, maximizing and reaching our potential, and understanding how individuals and groups can best flourish. He is also an avid public educator, having written five bestselling books, delivered several top-ranking TED Talks and is the host of two psychology podcasts. We discuss how to overcome procrastination, how to increase intrinsic motivation (even for dreaded tasks), identify blind spots and rethink our assumptions, and how we can build a persistent growth mindset. We also explain tools to improve creativity and discuss the surprising relationship between creativity and procrastination. We then explore how to effectively solicit useful feedback and grow from constructive criticism and how you can improve your level of focus and attention using science-supported methods. We also discuss mental tools to get out of negative thought spirals, how to nurture potential in yourself or others, and the dark side of perfectionism. The discussion delivers more than a dozen science-supported protocols that are readily applicable to anyone seeking to live a more productive, fulfilling, and creative 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) Dr. Adam Grant (00:01:53) Sponsors: LMNT & Waking Up (00:05:56) Procrastination & Emotion; Curiosity (00:14:06) Creativity & Procrastination; Motivation (00:20:48) Intrinsic Motivation & Curiosity (00:27:59) Tool: Tasks & Sense of Purpose (00:29:34) Sponsor: AG1 (00:32:34) Extrinsic Rewards, Choice; Social Media (00:42:24) Tool: “Quiet Time” Protocol, Chronotypes (00:49:20) Tool: Creativity: Mornings, Movement, Stillness (00:58:14) Tools: Ideas & Filtering, Feedback & Opinions, Advice (01:07:15) Tool: Constructive Criticism, “Second Score”; Verbs (01:14:40) Tool: Growth Mindsets, Scaffolding; Job Innovation (01:21:50) Tools: Task Sequencing & Intrinsic Motivation; Tapering & Frame of Reference (01:30:03) Tools: Momentum, Confidence & Domains; Negative Thought Spirals (01:36:16) Tool: Phone & “To Don’t” List; Writing Ideas (01:39:54) Tool: Bias Blindspot, Reflected Best-Self Portrait (01:45:36) Helping Others, Synthesizing Information (01:50:24) Modes of Thinking, Blind Spots & Assumptions (01:56:10) Thinking Like a Scientist: Hypothesis-Testing & Discourse, Social Media (02:05:150 Tool: Authenticity, Sincerity & Etiquette, “Snapshot” & Online Presence (02:12:49) Realizing Potential: Motivation, Opportunity & Process (02:21:53) Skills to Realize Potential, Perfectionism (02:27:52) Tool: Early Success & Performance Cycle, “Failure Budget” (02:31:56) Future Projects, Complex Issues & Challenging Ideas (02:40:10) Artistic Hobbies, Magicians (02:45:55) Science Communication, Interest & Self-Relevance (02:52:16) Languishing, Descriptive Language & Emotions (03:00:09) Tool: Nurture Potential in Children, “Coach Effect” (03:10:16) 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
27 Nov 20233h 7min
A Science-Supported Journaling Protocol to Improve Mental & Physical Health
In this episode, I explain a specific writing protocol shown in hundreds of scientific studies to significantly improve immediate and long-term health. I explain how to implement this specific protocol, which takes only four days and 15-30 minutes per day. I also explain the mechanism for how the four-day writing protocol affects neuroplasticity (brain rewiring) and brain function in the short and long term. I explain how these brain changes positively impact our physical health, including our system's immune function and thus our ability to combat infections, improve sleep, reduce feelings of physical and emotional pain, lower anxiety, and bring about healing from traumas. This episode ought to be of interest to anyone seeking better mental and/or physical health through the use of brief yet highly effective science-supported protocols. 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) Journaling Protocol for Mental & Physical Health (00:03:022) Sponsors: LMNT & Waking Up (00:07:16) Journaling & Confronting Traumatic Events (00:11:25) Tool: Expressive Writing (00:14:38) Morning Notes, Gratitude Journaling, Diary Journaling (00:18:00) Tool: Consecutive Writing Bouts; Trauma Definition (00:24:38) Low Expressors vs. High Expressors (00:29:29) Tools: Language, Vocabulary & Emotion; Analyzing Writing (00:35:02) Tool: Writing Session Tips (00:38:20) Sponsor: AG1 (00:41:02) Positive Mental & Physical Benefits (00:46:45) Expressive Writing & Immune Function; Brain-Body Connection (00:58:10) Neuroplasticity, Prefrontal Cortex & Subcortical Structures (01:05:00) Structured Writing, Trauma & Narratives; Truth-Telling (01:08:56) Neuroplasticity, Truth-Telling & Relief from Trauma (01:15:32) Honesty, Brain Activity & Narratives (01:22:01) Overcoming Trauma & the Brain; Stress, Emotions & Honesty (01:26:41) Expressive Writing Protocol & Benefits (01:36:16) 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
20 Nov 20231h 33min
LIVE EVENT Q&A: Dr. Andrew Huberman at Meridian Hall in Toronto
Recently I had the pleasure of hosting a live event in Toronto, Ontario. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question & 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 Meridian Hall. We'll be hosting four live events in Australia in February 2024. Limited tickets remain for our show in Melbourne on February 10, 2024, and Brisbane on February 24, 2024. Our show in Sydney at the Sydney Opera House sold out quickly, so we've added a second show at the Aware Super Theatre on February 18, 2024. For tickets and event details, please visit https://www.hubermanlab.com/events. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Introduction (00:02:41) What Motivated You to Do the Guest Series With Dr. Paul Conti? (00:08:07) Enhancing Emotional Resilience in Triggering Situations: Protocols and Best Practices (00:12:46) Understanding and Fostering Sudden Inspiration in the Brain (00:16:36) How Can Canadians Fight the Season Depression? (00:22:45) How Do You Increase Neuroplasticity After 30? (00:28:46) What Type of Movement Protocol Do You Recommend for Someone Working From Home? (00:33:02) What Does Your Morning Meditation Consist Of? (00:38:05) Conclusion Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices
15 Nov 202339min
Female Hormone Health, Fertility & Vitality | Dr. Natalie Crawford
In this episode, my guest is Natalie Crawford, MD, a double board-certified physician specializing in obstetrics and gynecology, fertility and reproductive health and host of the “As a Woman” podcast. We discuss female hormones, nutrition, supplementation, reproductive health, and fertility, including how the timing and duration of puberty impact a woman’s long-term hormone cycles and menopause. We also discuss the pros and cons of various birth control methods and how hormonal vs. non-hormonal birth control each affects fertility. We cover the factors that impact egg and sperm quality and how to leverage timing for conception. We also discuss procedures to assess female fertility, including egg count and hormone testing, the process of egg freezing, in vitro fertilization (IVF) and other reproductive options. This episode represents fairly comprehensive coverage of female hormones and reproductive health, highlighting important tests and screening, behavioral, nutritional, supplement and prescription-based tools that women of any age can use to improve their fertility, hormone function and overall health. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. 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. Natalie Crawford (00:01:52) Sponsors: LMNT & Waking Up (00:04:59) Female Puberty & Growth Characteristics, Height (00:13:27) Eggs & Ovulation, Harvesting Eggs, In Vitro Fertilization (IVF) (00:17:31) Endocrine Disruptors, Fetal Development (00:21:39) Lavender, Tea Tree & Evening Primrose Oils, Scents, Diapers (00:25:13) Breast Milk vs. Formula & Fertility (00:26:04) Menstruation Cycle & Hormones, Timing (00:33:47) Sponsor: AG1 (00:35:59) Estrogen, Progesterone & Menstrual Cycle (00:38:08) Hormonal Birth Control & Ovarian Reserve, AMH Testing, Fertility (00:42:42) Spermatogenesis & Testosterone; Heat: Ovaries vs Testes (00:46:11) Period & Pregnancy, Conception Window (00:48:56) Estrogen, Libido & Ovulation; Mittelschmerz (00:51:33) Tool: Intercourse Timing & Conception; Artificial Insemination, IVF (00:55:03) Egg/Sperm Quality, Cigarettes, Vaping, Cannabis & Alcohol (01:03:29) Intrauterine Device (IUD), Depo-Provera & Fertility (01:10:00) Birth Control Risks & Benefits, Cancers, Polycystic Ovarian Syndrome (PCOS) (01:19:39) Blood Clotting & Birth Control Pill; Health Screening (01:24:50) Tool: AMH Testing, Ovarian Reserve, Antral Follicle Count Ultrasound (01:29:55) IVF, In Vitro Maturation (IVM); Early Ovarian Reserve Screening (01:35:40) Tools: Egg Freezing, IVF; Age & Egg Quality (01:43:37) Egg Freezing & IVF Procedures, Maternal Age, Success Rates (01:51:30) Tool: Sperm Freezing & Paternal Age, Vasectomy (01:55:01) Hormones, Egg Freezing & IVF (02:00:42) Three-Parent IVF, Mitochondrial DNA (02:05:21) IVF Embryo Storage & Donation; Donor Education & Consent (02:14:29) Autism, Developmental Disorders, IVF Babies, Age (02:20:36) Tools: Sleep, Nutrition & Fertility; Dietary Fat (02:27:32) Protein, Meat, Tofu, Fish; Sugar, Artificial Sweeteners; Weight & Miscarriage (02:37:38) Tools: Supplements; Prenatal Vitamins, Omega 3s, Vitamin D, Coenzyme Q10 (02:42:26) L-Carnitine & Male Fertility; PCOS & Myo-inositol; Metformin (02:47:11) Egg Retrieval, Ovarian Hyperstimulation Syndrome, Minimal Stimulation (02:57:56) INVOcell (03:03:12) Egg Freezing, Intracytoplasmic Sperm Injection (ICSI), Sperm Fragmentation (03:11:45) Genetic Testing, IVF Transfer & Success Rate, Embryo Banking (03:15:10) Menopause (03:19:47) Hormone Replacement Therapy & Menopause (03:22:25) Early-signs of Menopause (03:25:18) 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
13 Nov 20233h 23min
Improving Male Sexual Health, Function & Fertility | Dr. Michael Eisenberg
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
AMA #12: Thoughts on Longevity Supplements (Resveratrol, NR, NMN, Etc.) & How to Improve Memory
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
Mental Health Toolkit: Tools to Bolster Your Mood & Mental Health
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
