
Huberman Lab
Podcast af Scicomm Media
The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtes...
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In this Huberman Lab Essentials episode, I discuss the biology of emotions [https://www.hubermanlab.com/topics/emotions-and-relationship-psychology] and moods, focusing on how development and neurochemicals shape our feelings and relationships. I describe how early infant bonds and puberty shape adult patterns of emotional connection. I explain that understanding emotions requires recognizing both internal states and external cues, along with strategies to enhance your emotional awareness. Additionally, I discuss the key elements of healthy emotional bonds and provide practical tools to deepen one’s understanding of emotions, leading to a richer emotional life. Huberman Lab Essentials [https://www.hubermanlab.com/essentials] are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the full episode show notes at hubermanlab.com [https://www.hubermanlab.com/episode/essentials-the-science-of-emotions-relationships]. THANK YOU TO OUR SPONSORS AG1: https://drinkag1.com/huberman [https://drinkag1.com/huberman] Eight Sleep: https://eightsleep.com/huberman [https://eightsleep.com/huberman] BetterHelp: https://betterhelp.com/huberman [https://betterhelp.com/huberman] LMNT: https://drinklmnt.com/huberman [https://drinklmnt.com/huberman] TIMESTAMPS 00:00:00 Huberman Lab Essentials; Emotions 00:03:01 Sponsor: Eight Sleep 00:04:39 Emotions & Childhood Development 00:06:35 Infancy, Anxiety 00:08:04 Understanding Emotions; Tools: Mood Meter; Emotions & 3 Key Questions 00:11:45 Infancy, Interoception & Exteroception 00:12:48 Sponsor: BetterHelp 00:14:02 Strange-Situation Task & Babies, Social Bonds, Emotional Regulation 00:18:04 Tool: Exteroception vs Interoception Focus? 00:23:07 Sponsor: AG1 00:24:11 Puberty, Kisspeptin; Testing the World & Emotional Exploration 00:31:56 Sponsor: LMNT 00:33:13 Creating Healthy Emotional Bonds; Dopamine, Serotonin & Oxytocin 00:37:07 Vasopressin; Vagus Nerve & Alertness 00:41:34 Recap & Key Takeaway Disclaimer & Disclosures [https://www.hubermanlab.com/disclaimer]

In this episode, my guest is Dr. Ellen Langer, Ph.D. [https://www.ellenlanger.me], professor of psychology at Harvard University and the world’s leading researcher on the mind-body connection and the power our thinking has on our physical health. She explains how specific ways of framing and asking questions about the world shape our physical health and rate of aging. Dr. Langer also explains how our perception of time and control significantly impact our rate of physical healing, hormones, immune system, and longevity. She describes mindfulness as a way of framing life, not simply a meditation or other practice, and discusses data showing how to use one’s mind to overcome health challenges and achieve remarkable outcomes. Dr. Langer is a luminary and pioneer in researching the relationship between the mind and body with scientific rigor. Her work and our discussion are applicable to women and men of all ages and walks of life. Read the full episode show notes at hubermanlab.com [https://www.hubermanlab.com/episode/dr-ellen-langer-using-your-mind-to-control-your-physical-health-longevity]. THANK YOU TO OUR SPONSORS AG1: https://drinkag1.com/huberman [https://drinkag1.com/huberman] BetterHelp: https://betterhelp.com/huberman [https://betterhelp.com/huberman] Helix Sleep: https://helixsleep.com/huberman [https://helixsleep.com/huberman] Joovv: https://joovv.com/huberman [https://joovv.com/huberman] Function: https://functionhealth.com/huberman [https://functionhealth.com/huberman] Our Place: https://fromourplace.com/huberman [https://fromourplace.com/huberman] TIMESTAMPS 00:00:00 Dr. Ellen Langer 00:02:57 Mindfulness 00:06:53 Mindless, Focus; Being Mindful 00:11:03 Sponsors: BetterHelp & Helix Sleep 00:13:41 Meditation 00:14:47 Choices & Longer Life; Mind & Body Unity, Exercise, Nocebo & Placebo Effect 00:25:39 Self, Mind-Body Interconnectedness 00:32:16 Acupuncture; Cancer & Healing, Probabilities, Tool: Tragedy or Inconvenience? 00:42:18 Sponsors: AG1 & Joovv 00:44:46 Brain & Predictions, Control & Mindlessness; Resolutions 00:48:09 “Should” Thoughts, Multitasking, Making Moments Matter, Work-Life Balance 00:56:55 Sleep, Stress, Tool: Perceived Sleep & Performance 01:01:58 Counterclockwise Study 01:06:15 Pioneering a Field, Change, Decisions & Uncertainty 01:16:47 Sponsor: Function 01:18:35 Making Sense of Behavior, Forgiveness, Blame 01:25:35 Technology, Human Drive; Tool: Noticing & Appreciating New Things 01:32:50 Art, Mindfulness, Education, Awards 01:39:30 Labels, Borderline Effect; Identity, “I Am”, Learning & Age 01:49:44 Sponsor: Our Place 01:50:56 Memory Loss, Vision; Chronic Disease, Symptom Variability 02:01:22 Deadlines, Constraints; Scientific Method & Absolutes 02:06:47 Covid Crisis, Vaccines, Uncertainty, Multiple Answers 02:12:06 Age & Decline?, Experience Levels & “Disinhibited” 02:18:18 Justice, Drama; Life-Changing Events & Perspective 02:25:45 Death, Spontaneous Cancer Remission; Will to Live 02:31:59 Mindful Hospital, Stress, Burnout, Tool: Mindful Checklist 02:36:32 Noticing, Choices 02:41:16 Coddling, Fragility, Social Media, Money 02:48:26 Tool: Playfulness 02:52:08 Nostalgia, Mindfulness; Tool: Gamifying Life; Parenthood & Work 02:59:17 Healing & Time Perception, Awareness & Neuroplasticity, Imagine Possibilities 03:07:12 Reviews & Critical Feedback, Others’ Opinions 03:12:00 Enlightenment, Flexibility, Expansiveness; Everyone Song 03:19:47 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures [https://www.hubermanlab.com/disclaimer]

In this Huberman Lab Essentials episode, I explain the biological mechanism behind motivation and drive [https://www.hubermanlab.com/topics/adhd-drive-and-motivation], as well as discuss practical tools for overcoming procrastination. I discuss the key role dopamine plays in driving cravings and motivating action. I explain how dopamine regulates the balance between pleasure and pain, and what happens when this system becomes dysregulated, leading to addiction. I discuss the role of molecules like serotonin, which help enhance the enjoyment of the present, and explain how to balance the drive for more while staying focused in the present. I also discuss the causes of procrastination and describe strategies to boost dopamine levels through behavioral approaches or supplements. Huberman Lab Essentials [https://www.hubermanlab.com/essentials] are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the full episode show notes at hubermanlab.com [https://www.hubermanlab.com/episode/essentials-how-to-increase-motivation-drive]. THANK YOU TO OUR SPONSORS AG1: https://drinkag1.com/huberman [https://drinkag1.com/huberman] Eight Sleep: https://eightsleep.com/huberman [https://eightsleep.com/huberman] Mateina: https://drinkmateina.com/huberman [https://drinkmateina.com/huberman] LMNT: https://drinklmnt.com/huberman [https://drinklmnt.com/huberman] TIMESTAMPS 00:00:00 Huberman Lab Essentials; Motivation 00:01:57 Dopamine & Brain 00:04:08 Anticipation, Craving & Dopamine 00:05:37 Sponsor: AG1 00:06:46 Food, Drugs & Dopamine Release 00:10:18 Addiction, Pleasure & Pain Balance 00:14:12 Sponsors: Eight Sleep & Mateina 00:17:14 Dopamine, Pain, Yearning 00:19:08 “Here and Now” Molecules, Serotonin, Endocannabinoids, Tool: Mindfulness 00:22:42 Procrastination; Tool: Extend Dopamine, Offset Pain 00:26:15 Sponsor: LMNT 00:27:31 Dopamine & Motivation; Increasing Dopamine, Phenethylamine (PEA) 00:30:58 Dopamine Schedule, Subjectivity 00:33:59 Gambling, Intermittent Reinforcement, Tool: Blunting Rewards 00:38:51 Recap & Key Takeaway Disclaimer & Disclosures [https://www.hubermanlab.com/disclaimer]

In this episode, my guest is Josh Waitzkin [https://www.joshwaitzkin.com], former child chess prodigy and the subject of the movie and true story Searching for Bobby Fischer. Josh is also a world champion martial arts competitor and the author of the book The Art of Learning. We discuss Josh’s childhood as a chess prodigy and how he learned to train and compete at the highest levels by facing his fears and overcoming points of weakness. He explains the principles that unify disparate physical and mental pursuits and how understanding the interconnectedness of the learning process enables ultra-high-level performance across disciplines. We explore how to structure one’s day to tap into the most creative, generative, and unique capabilities. Josh shares his approach to learning, including how to address flaws and mistakes and how to harness the subtle and overt energies of the learning and peak performance process. He also discusses how he structures his life and makes decisions related to career and family. This episode is sure to inspire deep thinking and practical life changes for all who listen. Read the full episode show notes at hubermanlab.com [https://www.hubermanlab.com/episode/josh-waitzkin-the-art-of-learning-living-life]. THANK YOU TO OUR SPONSORS AG1: https://drinkag1.com/huberman [https://drinkag1.com/huberman] Wealthfront**: https://wealthfront.com/huberman [https://wealthfront.com/huberman] Our Place: https://fromourplace.com/huberman [https://fromourplace.com/huberman] Joovv: https://joovv.com/huberman [https://joovv.com/huberman] Function: https://functionhealth.com/huberman [https://functionhealth.com/huberman] Eight Sleep: https://eightsleep.com/huberman [https://eightsleep.com/huberman] **This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27, 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. TIMESTAMPS 00:00:00 Josh Waitzkin 00:03:21 Chess, Competition & Performance 00:10:50 Martial Arts, Tai Chi, Jiu-Jitsu, Foiling, Training Others 00:14:41 Sponsors: Wealthfront & Our Place 00:17:43 Theory of Mind, Chess, Strategy & Mindset 00:26:39 Early Chess Training 00:32:30 Failure & Change, Chess, Tension, Power of Empty Space 00:43:22 Sponsors: AG1 & Joovv 00:48:06 Grief, Competition Loss, Growth, Frustration Tolerance 00:57:22 Arousal, Frame Rates, Intense Moments 01:06:17 Frame Rates & Pupil Size; Firewalking, Training 01:13:12 Sponsor: Function 01:15:58 Stress & Recovery, Tools: Doing Less, Most Important Question (MIQ) 01:23:24 Tool: Still Body, Active Mind; Shame, Strengthening Weaknesses 01:32:02 Child Prodigies, Brittle; Chess Principles & Transfer to Life 01:43:22 Sponsor: Eight Sleep 01:44:48 Preconscious vs Postconscious 01:52:02 Hypoxic Breathwork Caution & Drowning; Foiling, Fear, Postconscious 01:57:05 Static vs Dynamic Mindset, High Performers 02:05:48 Comebacks, Hunting Adversity, Living on Other Side of Pain, Tool: Cold Plunge 02:19:20 Ego, Identity, Unbreakable Will 02:29:18 Studying People; Chess, Computers; Science & AI; Ocean & Control 02:40:37 Time, Future Direction, True to Self, Wounds 02:51:07 Daily Routine, Individualization, Waking Up, Tool: MIQ Gap Analysis 03:00:21 Tool: MIQ; Stuck Points, Distraction 03:05:58 Reflective vs Stimulus-Response, Optimize Quality not Quantity 03:14:12 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network Newsletter Disclaimer & Disclosures [https://www.hubermanlab.com/disclaimer]

In this Huberman Lab Essentials episode, I explain how the different nutrients and foods we eat impact our emotions and overall mood. I discuss how the mind-body connection shapes our food choices and cravings, highlighting the roles of key neurotransmitters like dopamine and serotonin in driving eating behaviors. I explain the biological mechanisms behind cravings for specific foods, such as sugar, and how psychological factors like belief effects can influence our perception of hunger. I also describe how certain nutrients, like omega-3 fatty acids, and a healthy gut microbiome are crucial in mood regulation and immune function. Huberman Lab Essentials [https://www.hubermanlab.com/essentials] are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the full episode show notes at hubermanlab.com [https://www.hubermanlab.com/episode/essentials-how-foods-nutrients-control-our-moods]. THANK YOU TO OUR SPONSORS AG1: https://drinkag1.com/huberman [https://drinkag1.com/huberman] Function: https://functionhealth.com/huberman [https://functionhealth.com/huberman] LMNT: https://drinkag1.com/huberman [https://drinkag1.com/huberman] TIMESTAMPS 00:00:00 Huberman Lab Essentials; Emotions, Food & Nutrition 00:02:30 Attraction & Aversion 00:03:38 Vagus Nerve, Sugar 00:06:31 Sponsor: Function 00:08:19 Gut “Feelings”, Hidden Sugars, Amino Acids 00:10:43 Dopamine, Craving, L-tyrosine 00:14:45 Serotonin, Carbohydrates 00:17:59 Sponsor: AG1 00:19:36 Tool: Omega-3s; Depression, SSRIs 00:22:36 Gut-Brain Axis, Gut Microbiome 00:26:00 Probiotics, Brain Fog, Tools: Fermented Foods, Saccharine Caution 00:29:03 Ketogenic Diet & Gut Microbiome, Tool: Individual Diet Variability 00:32:23 Sponsor: LMNT 00:33:40 Tool: Belief Effects; Key Takeaways Disclaimer & Disclosures [https://www.hubermanlab.com/disclaimer]
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