Huberman Lab

How Your Thoughts Are Built & How You Can Shape Them | Dr. Jennifer Groh

My guest is Dr. Jennifer Groh, PhD, professor of psychology and neuroscience at Duke University. She explains how our brain encodes sights and sounds and integrates them so we can navigate and understand the world around us. She explains what thoughts really are and how what you focus on determines your thoughts, not just in that moment but your future thoughts too. We discuss this in the context of how to improve your level of focus and happiness and how to complete tasks and task-switch more effectively. We also discuss how you can rewire the neural circuits that underlie your default patterns of thinking and attention. Sponsors AGZ by AG1: https://drinkagz.com/huberman [https://drinkagz.com/huberman] Lingo: https://hellolingo.com/huberman [https://hellolingo.com/huberman] Wealthfront*: https://wealthfront.com/huberman [https://wealthfront.com/huberman] Our Place: https://fromourplace.com/huberman [https://fromourplace.com/huberman] Helix Sleep: https://helixsleep.com/huberman [https://helixsleep.com/huberman] LMNT: https://drinklmnt.com/huberman [https://drinklmnt.com/huberman] Timestamps 0:00 Jennifer Groh 3:41 Sounds & Vision, Sensory Integration; Dynamic Maps 7:42 Context & Mapping; Screens, Projection & Perception, Ventriloquists 13:52 Sound Localization 16:53 Sponsors: Lingo & Wealthfront 19:50 Hearing Loss & Sound Localization, Ear Folds 21:56 Unfamiliarity of Hearing Your Own Voice; Tool: Bone Conduction Headphones 26:16 Tool: Headphone Volume & Protecting Hearing 28:57 3D Sound, Sound Distance, Thunder, Earthquakes 37:24 Sound Integration; Sound Frequency & Distance, Warning Signals 44:36 Sponsors: AGZ by AG1 & Our Place 47:39 Music, Rhythm, Community & Emotion 57:00 Music, Military; Courtship; Evolution of Music & Language 1:02:37 Ears, Visual & Auditory Integration, Sound Localization 1:09:48 Evolution of Visual & Auditory Systems, Music; Brain Controlling Vision 1:15:17 Sponsor: Helix Sleep 1:16:45 Physical Space & Sounds; Cathedrals, Sound Delay 1:22:37 Music, Emotion & Community; Science & Admitting Weakness 1:27:01 Thinking & Sensory Simulations; Forming Thoughts 1:33:18 Attention, Attractor States, Flow States, Tool: Changing Environment 1:37:38 Sounds & Environment for Focus, Attention, Tool: Mental Interval Training 1:44:37 Sponsor: LMNT 1:45:58 Endurance & Interval Mental Work; Mental Rest, Music 1:50:37 Musician, Rehearsal & Performance; Pressure 1:54:16 Chickens; Hypnotizing Chickens, Visual Attention & Focus 2:03:47 Relaxation, Phones & Schools, Boredom, Social Media 2:12:48 Acknowledgements 2:13:58 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, 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 [https://megaphone.fm/adchoices]

Essentials: Erasing Fears & Traumas Using Modern Neuroscience

In this Huberman Lab Essentials [https://www.hubermanlab.com/essentials] episode, I explore the neuroscience of fear and trauma and how to effectively process and eliminate traumatic responses. I explain why successful fear treatment requires both extinction of the old fearful response and replacement with a new positive association—not just cognitive reframing. I also explain how the threat reflex activates specific circuits connecting the amygdala, prefrontal cortex, and dopamine systems, and why detailed recounting of traumatic events progressively reduces their physiological impact. Finally, I review evidence-based approaches, including prolonged exposure therapy and cognitive behavioral therapy, discuss how five minutes per day of deliberate stress through cyclic hyperventilation can rewire fear responses, explain the critical role of social connection in activating neural pathways that reduce trauma, and share supplementation options for managing anxiety. Read the episode show notes at hubermanlab.com [https://www.hubermanlab.com/episode/essentials-erasing-fears-traumas-using-modern-neuroscience]. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman [https://drinkagz.com/huberman] LMNT: https://drinklmnt.com/huberman [https://drinklmnt.com/huberman] Function: https://functionhealth.com/huberman [https://functionhealth.com/huberman] Timestamps (0:00) Introducing Fear & Trauma (0:17) What is Fear? (1:03) Autonomic Arousal: "Alertness" vs. "Calmness" (2:05) Fear vs. Stress & Anxiety (9:20) "The Threat Reflex": Neural Circuits for Fear (20:50) Cognitive (Narrative) Therapies for Fear (26:35) PTSD Treatments: Ketamine, MDMA, Oxytocin (33:11) Deliberate Brief Stress Can Erase Fears & Trauma (35:51) Nutrition, Sleep, & Other General Support Erasing Fear & Trauma (38:18) Recap Disclaimer & Disclosures [https://www.hubermanlab.com/disclaimer] Learn more about your ad choices. Visit megaphone.fm/adchoices [https://megaphone.fm/adchoices]

Using Existing Drugs in New Ways to Treat & Cure Diseases of Brain & Body | Dr. David Fajgenbaum

My guest is Dr. David Fajgenbaum, MD, professor of translational medicine and human genetics at the University of Pennsylvania. He explains how, unbeknownst to most doctors, many approved medications can successfully treat or even cure diseases other than the ones they are typically used to treat. He shares his story of escaping death from Castleman's disease by discovering a life-saving treatment using repurposed drugs that were approved for other purposes. Our conversation explores how researchers, physicians, and you—the general public—can explore novel treatments and cures to conditions the medical profession has deemed untreatable, including cancers. We also discuss the crucial role of mindset in battling diseases and the lesser-known use of compounds to promote health and longevity. Read the episode show notes at hubermanlab.com [https://www.hubermanlab.com/episode/david-fajgenbaum-using-drugs-treat-diseases-brain-body]. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman [https://drinkagz.com/huberman] Eight Sleep: https://eightsleep.com/huberman [https://eightsleep.com/huberman] Rorra: https://rorra.com/huberman [https://rorra.com/huberman] David: https://davidprotein.com/huberman [https://davidprotein.com/huberman] Function: https://functionhealth.com/huberman [https://functionhealth.com/huberman] Timestamps (0:00) David Fajgenbaum (4:06) Self-Agency in Healthcare; New Uses for Old Medicines (6:44) Other Uses of Aspirin & Viagra; Drug Development & Approved Use (8:53) Lidocaine & Breast Cancer; Pharmaceutical Companies & Incentives (11:36) Sponsors: Eight Sleep & Rorra (14:16) Pharmaceutical Companies, Patents & New Uses; Lithium (18:40) Tools: Finding Reliable Health Sources, Asking Questions & Disease Organizations; DADA2 Treatment (21:53) Medical Community & Connections; Integrated Medical Databases (24:36) Drug Repurposing, Thalidomide, Pembrolizumab (28:45) Medical Research Databases, Mapping Disease Connections (33:51) Every Cure Database & Programs, Bachmann-Bupp Syndrome; Colchicine & Heart Disease (37:57) Sponsors: AGZ by AG1 & David (40:41) David’s Medical & Career Journey, Glioblastoma, Castleman Disease (49:10) Autoimmune Disease, Driven Personality, Stress & Immune System (52:52) Castleman Disease, Treatment, Chemotherapy (55:54) Physician Continuing Education, Santa Claus Theory of Civilization; Science Collaboration (1:03:32) Medical School, Relapse & “Overtime”, Finding a New Treatment, Rapamycin (1:12:46) Sport, Football & Resilience; Challenge & Personal Growth, Family (1:18:41) Sponsor: Function (1:20:29) Social Support; “Overtime”, Gratitude (1:23:19) Business School, Castleman Disease Treatment; Repurposing Drugs & AI (1:28:29) Drug Repurposing, POEMS Syndrome; Mitigating Risk (1:35:32) Nicotine, Compounds for Preventive Health; GLP-1 Agonists (1:40:51) Bioprospecting, Drug Development; AI, Prioritization & Novel Connections (1:46:18) Healthcare & Children; Hope, Action & Impact Circuit; Challenge & Super-Agers (1:52:50) Get Involved with Every Cure (1:56:20) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures [https://www.hubermanlab.com/disclaimer] Learn more about your ad choices. Visit megaphone.fm/adchoices [https://megaphone.fm/adchoices]

Essentials: The Biology of Slowing & Reversing Aging | Dr. David Sinclair

In this Huberman Lab Essentials [https://www.hubermanlab.com/essentials] episode, my guest is Dr. David Sinclair, PhD, a professor of genetics at Harvard Medical School and a leading expert on the biology of aging. We discuss the cellular and molecular mechanisms of aging—and how specific behaviors, such as fasting, regular exercise and NAD⁺-boosting compounds like NMN, can activate the body's natural longevity pathways. This discussion highlights how lifestyle choices profoundly influence the aging process and may even slow or reverse key aspects of biological aging. Read the episode show notes at hubermanlab.com [https://www.hubermanlab.com/episode/essentials-biology-slowing-reversing-aging-dr-david-sinclair]. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman [https://drinkagz.com/huberman] David: https://davidprotein.com/huberman [https://davidprotein.com/huberman] Eight Sleep: https://eightsleep.com/huberman [https://eightsleep.com/huberman] Timestamps (0:00) David Sinclair (0:20) Longevity, Anti-Aging, Aging as a Disease (2:27) Causes of Aging; Epigenome & Genes (4:53) CD & Scratches Analogy, DNA, Silencing & Expressing Genes (6:44) Physical Appearance & Aging (7:36) Sponsor: David (8:54) Childhood Development & Aging, Horvath Clock, Accelerate Aging (11:30) Rates of Puberty & Aging, Growth Hormone (12:37) Body Size & Longevity; Epigenetics (13:07) Fasting, Calorie Restriction & Longevity, Sirtuins, Insulin & Glucose (16:31) Tool: Skip a Meal (17:07) Longer Fasts & Autophagy, “Deep Cleanse” (18:07) Sponsor: AGZ by AG1 (19:36) Fasting, Fluids, Electrolytes (20:16) Sirtuins, Glucose, mTOR & Fasting; Leucine, Tool: Pulsing Behaviors (24:24) Breaking a Fast, Tools: Do Your Best; Transitions (27:00) Sirtuins, NAD, NMN Supplementation (29:04) Sponsor: Eight Sleep (31:10) Iron & Senescent Cells; Personalize Medicine (32:40) Tool: Blood Markers, CRP (34:50) Tool: Aerobic & Resistance Exercise (35:55) Estrogen, Fasting & Fertility; Aging & Rejuvenation (38:20) Acknowledgements Disclaimer & Disclosures [https://www.hubermanlab.com/disclaimer] Learn more about your ad choices. Visit megaphone.fm/adchoices [https://megaphone.fm/adchoices]

Improve Your Lymphatic System for Overall Health & Appearance

Here I explain the lymphatic system, a crucial bodily network for overall health and appearance. I explain how the lymphatic system works to remove cellular waste and fluid from your organs and combat infections. I provide science-based tools that support your lymphatic system for the sake of health and appearance, including: how to reduce fluid retention in your limbs, trunk or face, how to eliminate 'bags' under your eyes and brain fog, and how to improve cardiac health and longevity. Because your lymphatic system lacks a central pump, it needs the mechanical forces generated by specific types of bodily movement, breathing and pressure to circulate your lymph properly, and I explain how you can activate these. I also explain how to support optimal functioning of your glymphatic system, a brain- and spinal cord waste-clearing system active during sleep that is crucial for brain functioning and longevity, including to prevent dementia. Read the episode show notes at hubermanlab.com [https://www.hubermanlab.com/episode/improve-lymphatic-system-health-appearance]. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman [https://drinkagz.com/huberman] LMNT: https://drinklmnt.com/huberman [https://drinklmnt.com/huberman] David: https://davidprotein.com/huberman [https://davidprotein.com/huberman] Eight Sleep: https://eightsleep.com/huberman [https://eightsleep.com/huberman] Function: https://functionhealth.com/huberman [https://functionhealth.com/huberman] Timestamps (00:00:00) Lymphatic System (00:04:11) Circulatory System, Heart; Oxygen, Nutrient & Waste Transfer (00:11:03) Lymphatic System, Fluid, Lymphedema, Chronic Inflammation; Brain Fog (00:14:52) Sponsor: LMNT & David Protein (00:17:28) Lymphatic Vessels, Tool: Enhance Lymphatic Drainage with Movement (00:26:24) Tools: Jumping (Rebounding), Treading Water, Swimming (00:27:41) Tool: Swelling, Lymphatic Drainage & Diaphragmatic Breathing (00:32:05) Swimming & Lymphatic Flow; Tai Chi (00:34:00) Lymphatic Massage, Cancer & Lymphedema; Jade Roller & Gua Sha (00:37:28) Sponsor: AGZ by AG1 (00:38:56) Lymph Flow, Tool: Lymphatic Massage & Manual Lymphatic Drainage (00:45:02) Immune Function of Lymphatic System, Sore Lymph Nodes (00:54:24) Cancer Treatment, Lymph Nodes & Lymphedema (00:57:02) Limb Swelling, Minor Lymphedema & Inflammation, Lymphatic Boots (01:00:09) Sponsors: Eight Sleep (01:01:43) Glymphatic System, Brain & Sleep (01:05:56) Sleep & Brain Waste Recycling; Discovery of the Glymphatic System (01:12:24) Enhance Glymphatic Clearance, Brain Fog, Age, Tool: Side Sleeping Position (01:15:54) Tools: Optimize Sleep, Cardiovascular Exercise, Elevate Feet, Pillow (01:17:29) Puffy Face, Tool: Lymphatic & Facial Massage (01:21:23) Sponsor: Function (01:23:11) Tool: Hydration & Lymphatic Support (01:24:48) Tool: Cardiovascular Exercise & Lymphatic Vessels, Heart, Aging (01:31:06) Tool: Infrared & Red Light, Mitochondria, Lymphedema, Skin Appearance (01:36:08) Key Takeaways (01:37:21) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures [https://www.hubermanlab.com/disclaimer] Learn more about your ad choices. Visit megaphone.fm/adchoices [https://megaphone.fm/adchoices]