Optimize Your Exercise Program with Science-Based Tools | Jeff Cavaliere

In this Huberman Lab Essentials episode, my guest is Dr. Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health. We explain how to improve hormone levels across the lifespan in both men and women using behavioral, nutritional and exercise-based tools. We also discuss common clinical topics, including hormone testing, PCOS, hair loss, testosterone replacement therapy (TRT) and peptides, focusing on potential benefits, tradeoffs and risks. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui: https://mauinuivenison.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Kyle Gillett (00:00:36) Hormone Health; Women vs Men, Tool: Hormone Testing (00:02:35) Tool: Big 6 Lifestyle Pillars to Optimize Hormone Health (00:04:32) Sponsor: AG1 (00:06:17) Diet, Individualization; Bloodwork & Frequency (00:07:20) Exercise, Zone 2 Cardio; Caloric Restriction (00:08:36) Intermittent Fasting, Growth Hormone, IGF-1 (00:11:05) Hormones & Sleep, Growth Hormone, Menopause, Andropause, TRT (00:13:28) Testosterone & Women, SHGB (00:15:19) Sponsor: Maui Nui (00:16:34) Dihydrotestosterone (DHT), Androgens; Turmeric & Black Pepper; Hair Loss (00:19:47) Polycystic Ovarian Syndrome (PCOS), Symptoms, Metformin, Inositol (00:23:13) Cannabis, Alcohol, Testosterone (00:24:48) Males & Testosterone, TRT, Prostate Cancer (00:26:04) Prolactin, Dopamine "Wave Pool", Tool: Casein & Gluten (00:27:23) Sponsor: Function (00:29:03) Social Relationships & Hormones, Tool: Planning for Crisis (00:31:02) Peptides, Growth Hormone & Risk; BPC 157, Sourcing & LPS (00:36:42) Melanotan, Uses & Risks (00:38:45) Spiritual Health, Interdisciplinary Health Integration (00:41:23) Caffeine & Hormones, Sleep; Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

25 Dec 42min

David Choe is a world-renowned artist, writer, podcaster and TV host. He tells how as a child, he was made to believe he was destined for greatness but also that he was a complete disgrace, leading him to channel his energy—including deep shame—into art that brought him global recognition. He shares about his addictions that put him on a decades-long cycle of extreme highs and lows and that forced him to eventually acknowledge and heal the childhood trauma he was battling inside. David shows up with raw, authentic presence to show us how we can transmute pain and shame into our best creative work and, more importantly, how complete vulnerability, especially about our hardest experiences, is the ultimate tool for forgiveness and self-acceptance. He also tells us the actual story about early Facebook, Pee-wee Herman and Santa Claus. Note: This conversation includes topics and language that may not be suitable for younger audiences. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Mateina: https://drinkmateina.com/huberman Timestamps 00:00:00 David Choe 00:03:10 Drawing, Black & Colors, Death 00:12:54 Telepathy, South Bay 00:17:52 Sponsors: Eight Sleep & LMNT 00:20:40 Childhood, Podcasts, Mundane Moments & Artist Life 00:28:45 Mother, Beliefs, Religion, Artistic Ability, Childhood 00:33:27 Gambling, Transformation; Immigrant, Disgrace 00:40:10 Street Art, Graffiti, Creativity; Paintings, Payment; Sports 00:52:08 Sponsor: AG1 00:53:30 Santa, Belief; Journal, Vulnerability; Heart Break, Art 01:00:16 Facebook, Graffiti; Theft, Gambling 01:10:57 Adapting, Creativity 01:17:16 Album Cover, Art & Payment 01:23:40 Sponsor: Function 01:25:28 Immigrant & Belonging, Academics, Learning Art, Marvel Comics, Shame 01:35:11 Shame, Gambling Addiction, Stress 01:43:05 Sexual Abuse, Trauma, Shame, Addiction 01:51:52 Early Career, Pornography, Author 02:01:20 Graffiti, Disappointment, Rejection; Early Magazines 02:08:26 Sponsor: Mateina 02:09:27 Pornography, Co-Dependence; Movie Set 02:18:00 Pride & Family, Vice; Pokémon 02:26:44 Podcast, Workaholism, Shame, Reality; Anthony Bourdain, Channing Tatum 02:38:54 Writing, Career Success, Workaholism, Vice, News, Self-Sabotage, Heart Attack 02:52:21 Growth & Pain, Sizzler; David Arquette 02:58:40 Rehab, God, Purpose, Parents & Disappointment, The Choe Show, Pee-Wee Herman 03:05:53 Gratitude, Korean Immigrant, Self-Reflection, Brokenness 03:14:37 Emotion, Saying No, Suicide; Vacation & Workaholism, Art 03:25:23 Legacy; Vacation, Work; Authenticity 03:31:15 Surviving & Thriving, Suicide, Addiction, Play the Tape Out, Fun, Feeling Enough 03:44:43 Hope & Faith, Electronics, Santa Claus 03:51:23 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices

22 Dec 3h 54min

In this Huberman Lab Essentials episode, I explain how to use science-based tools to better set and achieve goals. I discuss the neuroscience of goal pursuit and how dopamine and visual attention shape motivation and effort. I explain whether visualizing success or failure better supports goal pursuit, how to choose goals at the right level of difficulty and evaluate progress. I also share a short “space-time bridging” protocol that helps train long-range, goal-directed behavior. These tools will help you stay motivated and reach goals more effectively. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Goal Setting (00:00:23) Brain & Goal Pursuit (00:03:32) Goal Value, Action Steps (00:05:49) Sponsor: David (00:07:07) Peripersonal vs Extrapersonal Space (00:08:34) Tool: Visual Focus & Pursuing Goals (00:13:04) Visualization & Goal Pursuit, Tool: Visualize Failure (00:15:25) Sponsor: AG1 (00:16:48) Tool: Goal Setting & Difficulty Level (00:18:27) Dopamine & Goal Pursuit, Reward Prediction Error, Tool: Weekly Goal Assessment (00:23:39) Dopamine & Vision; Importance of Behavioral Tools (00:25:37) Recap of Tools for Goal Setting & Pursuit (00:26:49) Sponsor: LMNT (00:28:21) Goal Pursuit, Time; Tool: Space-Time Bridging (00:35:49) Recap, Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

18 Dec 37min

Dr. Martin Picard, PhD, is a professor of behavioral medicine at Columbia University and an expert on how our behaviors and psychology shape cellular energy production and rates of aging. He explains that your mitochondria don’t just “make energy”; they translate what you do—your mindset and your relationships—into the energy you experience as vitality or lack thereof. He explains how exercise, nutrition, sleep, meditation, and even certain thought patterns and our sense of purpose can charge our cells like batteries. He also shares findings that hair greying is the result of cellular stress and is reversible. This episode links physical and mental ‘energy’ with cellular energy and provides science-supported tools to improve your physical and mental health. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Helix: https://helixsleep.com/huberman Lingo: https://hellolingo.com/huberman Function: https://functionhealth.com/huberman Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Martin Picard (00:03:50) What is Energy?, Energy Flow & Transformation (00:07:53) Energy, Vitality, Emotions, Sensory Perception (00:14:18) Sponsors: Helix Sleep & Lingo (00:17:19) “Mito-Centric” View of World, Mitochondrial Energy & Information Patterns (00:25:26) Organelles, Mitochondria & Energy Transformation; Maternal Genes (00:31:12) Mitotypes & Differentiation, Mitochondria as “Social Organisms” (00:36:52) Food & Dysfunctional Energy Transformation (00:40:02) Lifestyle Choices & Interests, Physiological Growth (00:46:39) Pregnancy, Amenorrhea; Illness & Tiredness (00:51:07) Sponsor: AG1 (00:52:29) Energy Transformation & Distribution; Body’s Wisdom, Feeling Sick (00:56:27) Tool: Feel Your Energy; Breath & Energy (01:02:31) Flow of Energy; Trade-Offs, Life Purpose & Enjoyment (01:10:15) Biology, Meaningful Experiences & Energy Flow (01:16:27) Sponsor: Function (00:18:15) Inflammation, Energetic Flow (01:20:43) Child Prodigies, Species Lifespan & Mitochondrial Metabolism; Aging (01:28:56) Lifestyle & Aging: Exercise, Fasting; Inflammation, Sleep, Stimulants (01:37:06) Energetic Stress Signals, GDF-15, Cancer, Heart Failure (01:42:18) Genes, Lifestyle & Aging (01:47:54) Gray Hair Reversal, Stress; Inflammation & Aging (01:57:37) Energy Recovery, Sleep & Mitochondrial Function, Stress, Meditation (02:05:16) Tools: Yoga Nidra, NSDR; Pre-Sleep Relaxation, Energy & Restorative Sleep (02:10:58) Diet & Individualization, Clinical Trials; Mitochondria & Nutrition, Keto (02:20:14) Alcohol & Energy Budget; Stress (02:25:02) Exercise, Increase Mitochondria, Overtraining; Resistance & Growth (02:33:06) Sponsor: Waking Up (02:34:41) Supplements & Mitochondria Health, Deficiencies, SS31, Methylene Blue (02:41:31) Energy Flow & Experiences, Balance (02:49:13) Transform Through Resistance, Energetic Awareness, Connection (02:56:05) Food Overconsumption & Mitochondria Disruption; Tissues & Mitochondria (03:01:02) Mitochondrial Health Test; Tool: Ways to Increase Energy; Meditation (03:06:10) Peptides; Fertility Supplements, Urolithin A; Electromagnetic Fields (03:12:16) Acknowledgements (03:14:15) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices

15 Dec 3h 17min

In this Huberman Lab Essentials episode, my guest is Dr. Justin Sonnenburg, PhD, a professor of microbiology and immunology at Stanford University. We discuss how microbes in our gut impact our mental and physical health and how diet and the environment affect the gut microbiome. We explain how lifestyle factors such as antibiotics and Western-style diets (high fat, low fiber and rich in processed foods) can damage gut diversity and whether prebiotics or probiotics are useful tools. Throughout the episode, we highlight evidence-based dietary and lifestyle strategies for improving gut health. Episode show notes: https://go.hubermanlab.com/VXfckJf Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Justin Sonnenburg 00:00:20 What is the Microbiome? 00:02:55 Microbiome Origin, Babies, Environmental Factors 00:04:47 Healthy Microbiome, Individuality; Industrialized vs Traditional Populations 00:07:06 Sponsor: AG1 00:08:30 “Reprogramming” the Gut Microbiome; Antibiotics, Western Diet 00:12:58 Cleanses & Fasting 00:13:55 Processed Foods & Microbiome, Artificial Sweeteners, Emulsifiers 00:17:35 Sponsor: Joovv 00:18:55 Inflammatory Western Diseases, Microbiome & Immune System 00:21:51 Fiber, Fermented Foods & Microbiome, Tool: Fermented Food Consumption 00:28:20 Sponsor: Function 00:30:00 Fiber, Depleted Microbiome, Industrialization, Sanitation 00:31:33 Antibiotics, Over-Sanitation, Disease, Hand Washing 00:33:26 Probiotics, Tool: Product Validation, 00:35:15 Prebiotics, Tool: Plant Consumption 00:37:48 Good Gut Book, Justin’s Research Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

11 Dec 39min

Twyla Tharp is a world-renowned dancer, choreographer and expert on the creative process. She explains how to achieve creative success by keeping a highly disciplined routine that ultimately allows you to bring your creative visions to life. She explains how to establish a central message for each project, how to think about your audience, navigate criticism and continually elevate your standards with daily actions. We discuss how one's view of hard work, competition and even your name can shape what you think you're capable of and ultimately achieve. This episode offers direct, practical advice from a world-class creator on how to access your inner vision, build a strong body and mind, and do your best work. Show notes: https://go.hubermanlab.com/Yx57rWq Thank you to our sponsors AG1: https://drinkag1.com/huberman Our Place: https://fromourplace.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Mateina: https://drinkmateina.com/huberman Timestamps (00:00:00) Twyla Tharp (00:03:28) Focus & Creative Work, Tool: "Spine" of Creative Work (00:06:22) Creator & Audience Dynamic; Intention, Finances (00:11:57) Early vs Late Works, Learning & Selectivity throughout Career (00:15:59) Sponsors: Our Place & Eight Sleep (00:19:09) "Cubby-Holing", Career Change & Reputation (00:21:48) Creator Community & Selectivity; Success & Useful Failure (00:27:42) Work Process, Schedule; Selecting Dancers, Supporting the Arts, Expectations (00:32:36) Successful Performance; Beauty, Arts Compensation (00:36:22) Mikhail Baryshnikov, Ballet & Invention; Philip Glass, Minimalism (00:43:18) Knowledge vs Instinct, Taste; Avant Garde; Classical Training (00:47:05) Kirov Ballet, Kids, Uniformity; Body Types (00:52:13) Sponsor: AG1 (00:53:36) Movement, Body Frequency, Power (01:00:18) Creative Process, Spine; Idea, Habit (01:04:15) Rituals, Gym, Discipline; Farming, Quaker & Community; Communication (01:12:16) Communication, Signaling & Distance; Feeling Emotion (01:18:11) Boxing, Strength Training (01:21:41) Sponsors: LMNT (01:23:01) Ballet Barre Work, Fundamentals (01:29:09) Body's Knowledge, Honoring the Body, Kids & Movement (01:35:42) High Standards & Childhood; Wordlessness & Movement, Twins (01:41:31) Translator, Objectivity; Critics, Creator Honesty (01:46:50) Sponsor: Mateina (01:47:50) Evolution & Learning; Amadeus Film & Research (01:53:53) Medicine, Keto Diet; Ballet Training & Performance, Desire (02:00:50) Young Dancers & Competition, Intrinsic vs Extrinsic Reward, Hard Work (02:08:47) Tool: "The Box"; Ritual, Practice vs Habit; Honorary Degrees (02:13:37) Tool: Idea "Scratching"; Movement & Longevity, Apprentice (02:19:46) Aging & Less Movement, Fearlessness; Taking Up Space, Names (02:25:42) Acknowledgements (02:27:18) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

8 Dec 2h 30min

In this Huberman Lab Essentials episode, I explain how to create lasting habits and break unwanted ones. I explain two habit-building systems: one aligned with daily rhythms and another based on a 21-day cycle of forming and reinforcing habits. I also discuss why habit formation differs between individuals and how certain "linchpin" habits can make other behaviors easier to adopt. Finally, I share practical tools—including visualization, task bracketing, and methods for rewiring bad habits—to support lasting behavioral change. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00) Habits (00:43) What are Habits?, Neuroplasticity (01:15) Goal-Based vs Identity-Based Habits (02:33) How Long Does It Take to Form a Habit?; Limbic Friction (05:31) Sponsor: Eight Sleep (06:59) Tool: Linchpin Habits (08:51) Habit Strength, Context Dependence & Limbic Friction (10:41) How We Form Habits, Tool: Review Procedural Steps (12:49) Tool: Task Bracketing (16:30) Sponsor: LMNT (18:02) Should You Schedule Habits?; Phase-Based Habit Plan (20:00) Phase 1 (Morning) & Challenging Habits (21:23) Phase 2 (Afternoon), Relaxation; Mellow Habits (24:46) Phase 3 (Evening), Enhancing Sleep & Habit Consolidation (28:00) Habit Flexibility & Daily Timing (30:33) Sponsor: AGZ by AG1 (32:02) Tool: 21-Day Habit Program; Habit Missteps (37:16) Tool: How to Break Habits & Replacement Behaviors (39:59) Recap Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

4 Dec 40min

Dr. Glen Jeffery, PhD, is a professor of neuroscience at University College London and a leading expert on how different colors (wavelengths) of light impact cellular, organ and overall health. He explains that long-wavelength light (red, near-infrared and infrared) can enter the body and brain to enhance mitochondrial function and thereby improve metabolism, eyesight, blood glucose regulation, mood, hormones and more. We also discuss how short-wavelength light from LED bulbs can impair mitochondrial health and why balanced, full-spectrum light is essential for health. Dr. Jeffery shares simple yet powerful ways to use natural and artificial light sources to enhance your metabolic function, eyesight and longevity. Sponsors AG1: https://drinkag1.com/huberman Wealthfront*: https://wealthfront.com/huberman Joovv: https://joovv.com/huberman Rorra: https://rorra.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00 Glen Jeffery 03:12 Light, Ultraviolet (UV), Visible & Infrared (IR) Light 06:25 Light's Impact on the Body & Light, Sunburn, Cataracts 09:55 UV Light, All-Cause Mortality, Skin Cancer 14:55 Sponsors: Wealthfront & Joovv 17:58 Light Impacts Mitochondria Function & Structure, Long-Wavelength Light (Red/IR), Nano Water 25:00 Long-Wavelength Light Passes Through Clothing & Body; Tissue Scattering 30:08 Long-Wavelength Light & Blood Glucose; Mitochondria 36:19 Red Light, Parkinson's Disease, Cell Death; Eye Rods & Aging; Mitochondria Community 42:46 Red/IR Light, Skull & Brain; Safe Non-Ionizing Radiation 48:22 Sponsors: AG1 & Rorra 51:04 Offsetting Retinal Aging, Improve Vision & Long-Wavelength Light 59:28 Tool: Long-Wavelength Light & Preserve Retinal Mitochondria; Sunlight 1:03:50 Mitochondrial Theory of Aging, Circadian Rhythm & Mitochondria 1:07:57 Tool: Improve Vision with Long-Wavelength Light 1:10:44 Macular Degeneration, Rescuing Vision, Early Intervention 1:13:59 Light Effects at Local vs Distant Tissues, Immune System, Body Communication 1:19:09 Sponsor: Function 1:20:56 Short-Wavelength Light, LED Light, Mitochondria & Serious Health Detriments 1:28:39 Lifespan, LED Lights; Sunlight & Balanced Wavelengths; "Sunlike" Marketing 1:34:45 Fires, Incandescent Lights vs LED Lights, Lasers; Long-Wavelength Devices 1:39:07 Incandescent & Halogen Bulbs, Mitochondria & Built Environments 1:45:19 Windows, Light & Office Work; Screens, Kids & Myopia; Tools: Plants; Lighting 1:55:56 Bring the Outdoors Indoors 2:00:35 Tool: Candlelight; Dim Halogen Lamps 2:05:06 Mitochondrial Diseases, Children & Long-Wavelength Light; Light Bulbs 2:11:53 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter *This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC.  Wealthfront Brokerage is not a bank. The base APY is 3.50% on cash deposits as of November 07, 2025, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 4.15% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Funds in the Cash Account are swept to program banks, where it earns the variable APY. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value. Learn more about your ad choices. Visit megaphone.fm/adchoices

1 Dec 2h 14min