Huberman Lab

Essentials: Using Play to Rewire & Improve Your Brain

In this Huberman Lab Essentials [/essentials] episode, I discuss why play is a powerful yet often overlooked tool for shaping the brain across the entire lifespan, not just during childhood. I explain how play engages specific brain circuits and neurochemicals, allowing us to explore different roles and learn in low-stakes environments uniquely suited to learning. I also describe why adults benefit from deliberately reintroducing play and which forms of play are most effective for expanding cognitive flexibility and creative thinking. Read the episode show notes at hubermanlab.com [www.hubermanlab.com/episode/essentials-using-play-to-rewire-and-improve-your-brain]. Thank you to our sponsors AG1: https://drinkag1.com/huberman [https://drinkag1.com/huberman] Mateina: https://drinkmateina.com/offer [https://drinkmateina.com/offer] Our Place: https://fromourplace.com/huberman [https://fromourplace.com/huberman] Timestamps (00:00:00) Power of Play (00:00:37) Play, Brain & Exploring Contingencies; Creatives (00:03:27) Childhood Play & Low-Stakes Scenarios (00:05:18) Sponsor: Mateina (00:06:21) Tool: Adults & Playful Mindset (00:08:53) Play Postures; Eyes (00:12:00) Group Play, Testing & Breaking Rules (00:14:32) Role Play (00:15:43) Sponsor: AG1 (00:16:34) Play Mindset, Low-Stakes Situations, Tool: Adult Play for Brain Health (00:22:29) Tinkerers & Creatives, Playful Spirit (00:24:54) Sponsor: Our Place (00:26:09) Tool: Play to Enhance Neuroplasticity: Dynamic Movement, Chess & Mental Roles (00:30:15) Personal Play Identity, Adulthood (00:33:23) Recap Disclaimer & Disclosures [https://www.hubermanlab.com/disclaimer] Learn more about your ad choices. Visit megaphone.fm/adchoices [https://megaphone.fm/adchoices]

Science & Tools of Learning & Memory | Dr. David Eagleman

Dr. David Eagleman, PhD, is a neuroscientist, bestselling author and professor at Stanford University. We discuss how to leverage the science of neuroplasticity to learn new skills and information and how accurate and false memories form and are forgotten. We also discuss time perception and why it speeds up or slows down depending on our age and stress level. We cover dreaming and the meaning of visual and other dream content. And we discuss the neuroscience of cultural and political polarization and how to remedy it. This episode provides science-based knowledge and practical tools you can use to enhance learning and better understand your experience of life in the past, present and future. Read the episode show notes at hubermanlab.com [https://www.hubermanlab.com/episode/science-and-tools-of-learning-and-memory-david-eagleman]. Thank you to our sponsors AG1: https://drinkag1.com/huberman [https://drinkag1.com/huberman] Mateina: https://drinkmateina.com/offer [https://drinkmateina.com/offer] Rorra: https://rorra.com/huberman [https://rorra.com/huberman] Lingo: https://hellolingo.com/huberman [https://hellolingo.com/huberman] Function: https://functionhealth.com/huberman [https://functionhealth.com/huberman] Timestamps (00:00:00) David Eagleman (00:02:35) Neuroplasticity & Learning; Cortex, Flexibility & Repurposing, Savantism (00:11:07) Sponsors: Mateina & Rorra (00:13:27) Specialization vs Diversification, Practice; Internet & Curiosity (00:22:05) Building a Well-Rounded Brain, Tool: Critical Thinking & Creativity (00:28:18) Neuroplasticity & Adults, Tools: Novelty & Challenge (00:32:41) Neuromodulators & Plasticity, Psychedelics; Directed Plasticity (00:38:50) Sponsor: AG1 (00:39:41) Building a Better Future Self, Tool: Ulysses Contract to Avoid Bad Behaviors (00:50:13) Brain Chatter, Aphantasia & Practice (00:56:57) Specialization vs Diverse Experience, Childhood & Brain (01:00:50) Space & Time Perception, Tool: Space-Time Bridging Meditation (01:06:17) Are We Good at Estimating Time?; Fear, Time & Memory (01:11:23) Sponsor: Lingo (01:12:53) Fearful Situations & Time Perception; Joyful Events & Novelty, Tool: Do Things Differently (01:18:56) Staying in the Present, Mental Illness & Time Domains, Addiction (01:27:09) Social Media, Addiction, Curiosity (01:30:51) Vision & Auditory Deficits, Sensory Substitution, Neosensory Wristband (01:35:26) Sponsor: Function (01:37:13) Sensory Reliance, Echolocation, Potato Head Theory, Sensory Addition (01:41:36) Why We Dream, Vision & Neuroplasticity, REM Sleep, Blindness (01:49:55) Victims, Fear, Memory Drift & Recall, Eyewitness Testimony & Jury Education (01:56:10) Kids vs Adults, Memory Manipulation; Photos (01:59:27) Polarization, In vs Out Groups, Empathy; Fairness (02:06:31) Polarization, Reward vs Punishment; Propaganda, Language, Complexification (02:19:27) Current Projects; Acknowledgements (02:21:44) 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: Therapy, Treating Trauma & Other Life Challenges | Dr. Paul Conti

In this Huberman Lab Essentials [https://www.hubermanlab.com/essentials] episode, my guest is Dr. Paul Conti, MD, a psychiatrist and expert in treating trauma and psychiatric illness. We explain what trauma is and how it affects the mind and body, as well as the best treatment approaches to support recovery. We also discuss why guilt and shame often follow traumatic experiences and why processing trauma is essential for healing. Dr. Conti shares practical tools for how to choose and work effectively with a therapist and discusses the therapeutic potential of psychedelics and MDMA in clinician-assisted settings. Read the episode show notes at hubermanlab.com [https://www.hubermanlab.com/episode/essentials-therapy-treating-trauma-and-other-life-challenges-paul-conti]. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman [https://drinkagz.com/huberman] Function Health: https://functionhealth.com/huberman [https://functionhealth.com/huberman] LMNT: https://drinklmnt.com/huberman [https://drinklmnt.com/huberman] Timestamps (00:00:00) Paul Conti (00:00:21) What is Trauma?, Guilt & Shame (00:03:20) Evolutionary Context of Trauma, Shame & Guilt (00:07:18) Sponsor: Function (00:08:59) Repetition Compulsion, Repeating Trauma (00:12:48) Processing Trauma in Therapy or On Your Own, Grieving (00:16:48) Introspection, Tool: Processing Trauma Through Words (00:18:04) Sponsor: LMNT (00:19:35) Finding a Therapist, Rapport; Duration of Therapy (00:21:49) Prescriptions, Depression, Treating Core Issues (00:24:28) Psychedelics & Overcoming Trauma, Psychedelic-Assisted Therapy (00:28:18) Sponsor: AGZ by AG1 (00:29:48) MDMA, Overcoming Fear (00:31:43) Talking about Trauma, Language (00:33:36) Taking Care of Oneself, Tool: Self-Care Basics (00:36:56) Acknowledgements Disclaimer & Disclosures [https://www.hubermanlab.com/disclaimer] Learn more about your ad choices. Visit megaphone.fm/adchoices [https://megaphone.fm/adchoices]

Build Muscle & Strength & Forge Your Life Path | Dorian Yates

Dorian Yates is a former professional bodybuilder, six-time Mr. Olympia winner and a pioneer of high-intensity, low-volume training for building muscle size and strength. He explains how anyone can vastly improve their fitness, mindset and appearance by training with weights just two or three days per week for less than an hour. We also discuss how to determine your natural strengths and passions and select which life path is right for you. Dorian also shares his journey and transformation from wayward youth to world champion athlete, his exploration of psychedelics, views on cannabis and on longevity and health optimization more generally. The knowledge and wisdom Dorian shares is valuable to men and women of all ages. Read the episode show notes at hubermanlab.com [https://www.hubermanlab.com/episode/build-muscle-and-strength-and-forge-your-life-path-dorian-yates]. Thank you to our sponsors AG1: https://drinkag1.com/huberman [https://drinkag1.com/huberman] David Protein: https://davidprotein.com/huberman [https://davidprotein.com/huberman] Joovv: https://joovv.com/huberman [https://joovv.com/huberman] Our Place: https://fromourplace.com/huberman [https://fromourplace.com/huberman] LMNT: https://drinklmnt.com/huberman [https://drinklmnt.com/huberman] Function Health: https://functionhealth.com/huberman [https://functionhealth.com/huberman] Timestamps (00:00:00) Dorian Yates (00:03:17) High-Intensity Training, Bodybuilding, Blood & Guts (00:09:15) Muscular Failure, Stimulate & Recover; Anabolics (00:12:04) Sponsors: David & Joovv (00:14:33) Muscle Pump, Stimulus; Recovery Weeks (00:17:32) Beginners & Learning Correct Mechanics; Diabetes (00:22:13) Research vs Real World, Tool: High-Intensity, Low-Volume Training, HIIT Sprints (00:28:53) Bodybuilding Journey, Reading, Training Logs, Aspiration, Parents (00:39:21) Sponsors: AG1 & Our Place (00:42:46) TRT, Steroids, Genetics, Early Bodybuilding Career; Tool: Steroid Risks (00:53:57) Father & Son Relationship; Training Evolution (00:58:31) Workout Intensity & Motivation, Self-Mastery, Transforming Anger (01:05:34) Death; Opportunity Analysis; Bodybuilders, Steroids & Diuretics (01:12:18) Human Possibility, Fitness & Health Progression, Nutrition (01:16:05) Sponsor: LMNT (01:17:26) Mike Mentzer (01:20:42) 1992-1993 Mr. Olympia, Underdog vs Favorite Mindset (01:30:22) Inspiration & Achieving Goal; Retirement, Transition & Identity (01:38:52) Flexibility, Winning vs Loving the Process (01:43:08) Aging, Exercise & Posture (01:46:34) Sponsor: Function (01:48:22) Losing Muscle & Diet Change; Breathing; Health & Mind (01:52:02) Psychedelics, DMT, Ayahuasca, Perspective & Connection (02:01:20) Risks, Research & Psychedelics; Brain Plasticity, Perspective Change (02:06:23) Sunlight & Mood, Schizophrenia, Dopamine, Mitochondria (02:12:15) Cannabis, Smoking & Health; Cancer; Breathwork (02:19:34) Cannabis & Motivation, Individual Variation, THC Levels (02:25:22) Plant Medicine, Kratom, Natural Plants vs Extracts (02:28:53) Training for Women, Losing Fat & Resistance Training; Resilience (02:33:52) DY Nutrition, Supplements; Life Purpose & Consciousness (02:44:40) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book [https://books.apple.com/us/book/protocols/id6503704496?itscg=30200&itsct=books_box_link&mttnsubad=6503704496&at=1000l3bop], 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: Tools to Boost Attention & Memory | Dr. Wendy Suzuki

In this Huberman Lab Essentials [https://www.hubermanlab.com/essentials] episode, my guest is Dr. Wendy Suzuki, PhD, a professor of neural science and psychology at New York University. We discuss simple, daily habits to improve focus, memory and overall cognitive performance. Dr. Suzuki explains how exercise directly enhances brain function—both the immediate benefits of a single workout and long-term support for cognitive health. We also discuss how meditation, verbal affirmations, sleep and other behavioral practices positively influence mood and stress regulation. Episode show notes: https://go.hubermanlab.com/7gTmlIR [https://go.hubermanlab.com/7gTmlIR] Join the Huberman Lab Neural Network Newsletter: https://www.hubermanlab.com/newsletter [https://www.hubermanlab.com/newsletter] Thank you to our sponsors AG1: https://drinkag1.com/huberman [https://drinkag1.com/huberman] BetterHelp: https://betterhelp.com/huberman [https://betterhelp.com/huberman] Eight Sleep: https://eightsleep.com/huberman [https://eightsleep.com/huberman] Timestamps (00:00:00) Wendy Suzuki (00:00:21) What Makes Moments Memorable? (00:02:24) Memory & Hippocampus, Imagination (00:05:35) Sponsor: BetterHelp (00:06:37) One-Trial Learning, Fear (00:08:10) Exercise Effects on Focus, Attention & Memory (00:12:31) Brain-Derived Neurotrophic Factor (BDNF) & Exercise (00:15:10) Sponsor: AG1 (00:16:55) Tools: Cardiovascular Exercise; 10-Minute Walk & Mood (00:18:43) How Exercise Increases BDNF (00:20:47) Adults, Neuron Growth, Hippocampus (00:22:51) Exercise Effects on Memory, Tool: Morning Exercise (00:26:08) Exercise & Long-term Effects on Cognition, Older Adults (00:27:56) Minimum Exercise For Cognitive Benefits (Adults, 30s-50s) (00:32:03) Sponsor: Eight Sleep (00:33:22) Increase Exercise For Greater Cognitive Benefits (00:35:30) Affirmations, Exercise, Mood, IntenSati (00:37:37) Meditation & Benefits, Tool: Brief Meditation (00:39:32) Tools to Improve Attention Disclaimer & Disclosures [https://www.hubermanlab.com/disclaimer] Learn more about your ad choices. Visit megaphone.fm/adchoices [https://megaphone.fm/adchoices]