Huberman Lab

My guest is Steven Pressfield, author of The War of Art and expert in how to overcome the inner force of "resistance"—the self-sabotaging tendency to procrastinate on your life's most important work that keeps you from realizing your professional and creative potential. Steven shares actionable tools for defeating inner resistance that work. His approach is concrete, not based on slogans or inspirational messages. As the author of numerous best-selling books and screenplays, Steven's routines for cultivating discipline and focus, including his physical training regimen (he is incredibly mentally and physically vigorous at 82), are applicable by anyone. He gives you effective practical strategies for how to structure your day, overcome procrastination and self-doubt and do your best, most meaningful work. Read the episode show notes at hubermanlab.com [https://www.hubermanlab.com/episode/overcome-inner-resistance-steven-pressfield]. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman [https://drinkagz.com/huberman] Helix Sleep: https://helixsleep.com/huberman [https://helixsleep.com/huberman] BetterHelp: https://betterhelp.com/huberman [https://betterhelp.com/huberman] Rorra: https://rorra.com/huberman [https://rorra.com/huberman] Function: https://functionhealth.com/huberman [https://functionhealth.com/huberman] David: https://davidprotein.com/huberman Timestamps (00:00:00) Steven Pressfield (00:04:55) Ideas & Resistance, Tree & Shadow Analogy (00:08:45) Military, Pushing Through Resistance, War of Art (00:10:14) Physical Training, Tools: Capturing Ideas, Little Successes (00:16:11) Sponsors: Helix Sleep & BetterHelp (00:18:36) Ideas, Invocation of the Muse, Goddess (00:23:19) Writing, Focus, Inner Critic, Perfectionism, Tool: Think in Multiple Drafts (00:28:21) Writing Session; Workout Analogy & Concentration (00:32:28) Aspiring Writers & Focused Hours; Work Session Timing; Phones (00:35:31) Inner Voice; Storytelling, Advertising (00:39:45) Soul & Growth, Creativity, Your Calling & Voices of Resistance, Suppression (00:48:10) Loved Ones: Projection, Resistance & Sabotage (00:51:04) Sponsors: AGZ by AG1 & Rorra (00:53:52) Angry & Numbing Out, Resistance, Internet; Following Your Calling (00:59:00) Mentors: Lessons on Focus & Quitting (01:06:46) Perfectionism (01:10:42) Contemplating Your Mortality, Family Honor (01:16:49) Proving Yourself & Competition (01:22:01) First Movie, Failure, Analyze Feedback?, Tool: Self-Evaluation (01:28:28) Book Success, One-Hit Wonders; Book Titles (01:34:22) Sponsor: Function (01:36:09) Personal Sacrifice; High Achievers & Unbalanced Life; Social Media (01:44:44) Tool: Turning Pro, Amateur vs Professional Habits, Failure, Feelings (01:49:32) Cost of Turning Pro, Tool: Taking Oneself Seriously & Others’ Reactions (01:56:42) Creativity: Practical Advice & Muse; Acts of Faith; Surrender (02:04:00) Sponsor: David (02:05:17) Workspace, Uncomfortable Chair, Physical Labor, Complaining (02:08:13) Forthcoming Book, Book Recommendations (02:13:46) 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]

In this Huberman Lab Essentials [https://www.hubermanlab.com/essentials] episode, my guest is Dr. David Berson, PhD, a professor of neuroscience at Brown University and an expert on the visual system and circadian biology. We explore how the brain processes visual information, from photons entering the eye to conscious perception in the cortex. We discuss color vision, the discovery of melanopsin and intrinsically photosensitive retinal ganglion cells, and how light regulates our circadian clock and melatonin release. We also examine the vestibular system's role in balance and motion detection, the cerebellum's function in motor coordination, and the midbrain's integration of multiple sensory inputs. Finally, we discuss the basal ganglia's role in decision-making and an extraordinary case of neuroplasticity in visual cortex. Read the episode show notes at hubermanlab.com [www.hubermanlab.com/episode/essentials-brain-functions-interprets-the-world-dr-david-berson]. More Huberman Lab Essentials: https://hubermanlab.com/essentials [https://www.hubermanlab.com/essentials] Thank you to our sponsors AGZ: https://drinkagz.com/huberman [https://drinkagz.com/huberman] Function: https://functionhealth.com/huberman [https://functionhealth.com/huberman] LMNT: https://drinklmnt.com/huberman [https://drinklmnt.com/huberman] Timestamps (00:00:00) Dr. David Berson (00:00:30) Visual Perception, Photons & Retinal Processing, Ganglion Cells (00:02:12) Color Vision, Wavelengths & Photoreceptors; Cones & Rods (00:05:56) Sponsor: AGZ by AG1 (00:07:24) Melanopsin, Intrinsically Photosensitive Retinal Ganglion Cells & Brightness Detection (00:08:31) Circadian Clock & Synchronization, Suprachiasmatic Nucleus (SCN); Master Clock Function (00:11:16) Hypothalamus, Autonomic Nervous System & Hormonal Systems (00:13:01) Tool: Light Exposure & Melatonin Regulation, Pineal Function (00:14:35) Vestibular System, Balance & Motion Detection; Semicircular Canals (00:16:44) Vestibulo-Ocular Reflex, Image Stabilization & Head Rotation (00:18:51) Sponsor: Function (00:20:45) Motion Sickness, Visual-Vestibular Conflict; Tool: Avoiding Nausea (00:22:24) Cerebellum, Motor Coordination & Learning (00:23:17) Cerebellar Function, Precision & Timing of Movement; Cerebellar Ataxia (00:24:54) Flocculus & Visual-Vestibular Integration (00:25:56) Midbrain, Brainstem & Reflexive Behavior; Superior Colliculus (00:28:26) Spatial Orientation & Multisensory Integration; Rattlesnake Heat Detection (00:30:13) Sensory Integration & Corroboration (00:31:13) Sponsor: LMNT (00:32:45) Basal Ganglia, Go vs No-Go Behavior & Decision Making (00:33:56) Tool: Impulse Control & Delayed Gratification, Marshmallow Test (00:34:51) Individual Differences, Genetics & Experience (00:35:37) Visual Cortex, Neural Processing & Brain Plasticity (00:36:26) Cortical Reorganization, Braille Reading & Stroke Recovery (00:39:15) David Berson's Work; Acknowledgements Disclaimer & Disclosures [https://www.hubermanlab.com/disclaimer] Learn more about your ad choices. Visit megaphone.fm/adchoices [https://megaphone.fm/adchoices]

My guest is Konstantina Stankovic, MD, PhD, Professor and Chair of Otolaryngology at Stanford School of Medicine. She explains how hearing works and why hearing loss—affecting over 1.5 billion people—impacts people of all ages. We discuss how hearing loss impairs focus and increases the risk of cognitive decline, as well as the role of menopause and other biological milestones in hearing health. We share science-backed protocols to protect your hearing and highlight risks to avoid. And we discuss tinnitus—its causes and treatment options. AGZ: https://drinkagz.com/huberman [https://drinkagz.com/huberman] Wealthfront*: https://wealthfront.com/huberman [https://wealthfront.com/huberman] Our Place: https://fromourplace.com/huberman [https://fromourplace.com/huberman] David: https://davidprotein.com/huberman [https://davidprotein.com/huberman] Joovv: https://joovv.com/huberman [https://joovv.com/huberman] LMNT: https://drinklmnt.com/huberman [https://drinklmnt.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 September 26, 2025, 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. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments are not bank deposits, bank-guaranteed or FDIC-insured, and may lose value. 00:00 Konstantina Stankovic 03:27 Hearing Loss, How Hearing Works, Types of Hearing Loss 10:58 Sound Waves, High vs Low Frequency, Communication, Importance of Hearing 15:26 Sponsors: Wealthfront & Our Place 18:40 Sound Projection, Intensity, Speech; Moving Ears; Larger Ears 22:59 Sounds & Emotionality; Tinnitus 26:43 Painful Sounds, Hyperacusis, Phonophobia; Memory, Auditory Hallucinations 32:19 Concerts & Ringing in Ears, Hidden Hearing Loss; Tool: Safe Sound Threshold 39:15 Concerts & Protecting Hearing, Tools: Ear Plugs, Magnesium Threonate 43:44 Magnesium Food Sources & Supplements; Migraines & Tinnitus 47:30 Tinnitus; Hearing Loss, Genetic & Environmental Factors 53:19 Sponsors: AGZ by AG1 & David 56:04 Individualization; Tinnitus Examination & Treatment, Supplementation? 1:04:36 Headphones, Tough vs Tender Ears, Children, Tool: Safe Sound Levels 1:09:41 Compounded Damage, Concerts & Hearing Loss, Tool: Ear Plugs 1:12:59 Transitioning Environments, Hyperacusis; In-Utero Hearing 1:15:56 Dogs & Sea Animals, Sound Pollution 1:19:54 Hearing Loss, Dementia & Cognitive Decline; Tool: Slow Speech & Face Listener 1:26:26 Sponsor: Joovv 1:27:38 Lip Reading; AI-Enhanced Hearing Aids 1:30:12 Sleep, Tool: Earplugs; Hearing Yourself Speak, Superior Semicircular Canal Dehiscence 1:36:54 Hearing & Balance, Vibrations; Sound Therapy 1:42:05 Music, Dance, Hearing & Frequency Map; Cochlear Implants 1:48:20 Sponsor: LMNT 1:49:52 Hearing & Social-Cognitive Development, Mental Health; Cochlear Implants 1:56:07 Men vs Women, Estrogen; Hearing Loss, Environment, NSAIDs 2:01:52 Environmental Toxins, Heavy Metals, Plastics; Tool: Heating Plastic 2:06:39 Tool: Avoid Regular NSAIDs Use; Birds & Hair Cell Regeneration; Cancer 2:12:05 Head & Neck, Lymphatic System & Surgery 2:14:44 Adult Auditory Plasticity, Music & Language 2:17:37 Splitting of Senses, Podcasts, AI & Human Progress 2:22:20 Prevent Hearing Loss & Recap 2:25:09 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 [https://megaphone.fm/adchoices]

In this Huberman Lab Essentials [https://www.hubermanlab.com/essentials] episode, I explore how biological rhythms and neurochemicals impact our perception of time. I describe how the body aligns with daily and seasonal light cycles to regulate hormones that influence energy, mood and motivation throughout the year. I share science-based tools to enhance focus and productivity, including strategies for structuring work intervals and optimizing the timing of exercise and daily light exposure. I also explain how neurotransmitters like dopamine and serotonin influence our perception of time and how factors such as novelty, emotion and routine impact how we experience and recall time. Read the episode show notes at hubermanlab.com [https://www.hubermanlab.com/episode/essentials-time-perception-memory-focus]. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman [https://drinkagz.com/huberman] BetterHelp: https://betterhelp.com/huberman [https://betterhelp.com/huberman] Timestamps (0:00) Time Perception (0:48) Entrainment, Circannual Rhythms & Melatonin (4:22) Circadian Rhythms, Tools: Exercise; Morning & Evening Light for Circadian Entrainment (9:01) Sponsor: AGZ by AG1 (10:30) Ultradian Cycles, Focus & Work (14:06) Time Perception, Past, Present & Future (16:21) Dopamine, Norepinephrine & Serotonin, Time Perception (18:40) Dopamine & Serotonin, Daily Fluctuations, Tool: Structuring Work, Sleep (20:23) Trauma, “Over-clocking”, Slowing Time & Emotions (24:59) Sponsor: BetterHelp (26:15) Event Perception (Fun vs Boring), Time & Memories (29:23) Novel Experiences, Places & People, Retrospective Time (31:24) Habits, Tool: Schedule Functional Units (32:59) Recap & Book Suggestion Disclaimer & Disclosures [https://www.hubermanlab.com/disclaimer] Learn more about your ad choices. Visit megaphone.fm/adchoices [https://megaphone.fm/adchoices]

My guest is DJ Shipley [https://gbrsgroup.com/pages/about], a retired Tier 1 operator Navy SEAL and now a top public educator on how to build mental and physical health and reach top-level performance in any endeavor. DJ’s life is one marked by extraordinary strivings, wins, setbacks and comebacks that together have shaped his approach to overcoming challenges of all kinds and to daily life. DJ explains a regimen of clear, practical steps and a mental stance that can allow anyone—male, female, young or old—to build extreme resilience of mind and body and to be successful in family and work. We also discuss his experience with new, emerging treatments for addiction, PTSD and depression that many people, not just veterans, are benefiting from. The tools DJ describes to “stack small wins” and to be ultra-intentional about your mindset will be of immense benefit to anyone wishing to achieve the best version of themselves. Read the episode show notes at hubermanlab.com [https://www.hubermanlab.com/episode/make-yourself-unbreakable-dj-shipley]. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman [https://drinkagz.com/huberman] Rorra: https://rorra.com/huberman [https://rorra.com/huberman] BetterHelp: https://betterhelp.com/huberman [https://betterhelp.com/huberman] Eight Sleep: https://eightsleep.com/huberman [https://eightsleep.com/huberman] Function: https://functionhealth.com/huberman [https://functionhealth.com/huberman] ROKA: https://roka.com/huberman [https://roka.com/huberman] Timestamps (0:00) DJ Shipley (4:03) Mental & Physical Health, Tools: Morning Routine & Micro-wins (8:35) Balancing Work & Family, Tools: Compartmentalization, "Control the Controllable" (13:46) Sponsors: Rorra & BetterHelp (16:25) Phones, Social Media vs Focus, Negativity, Tool: Consistency & Sleep (23:05) Routine & Stressors, Exercise & Benefits, Tool: Morning Workout (29:24) Body Awareness, Hurt vs Injury (33:53) Physical Injury & Rehab; Exercise; Mobility, Tool: 5-Day Workout Program (44:26) Sponsors: AGZ by AG1 & Eight Sleep (47:29) Skateboarding, Career, Navy SEAL, BUD/S & Embracing Discomfort (56:13) BUD/S, Motivation & Mental Resilience (1:02:18) Navy SEALs, Iraq War & Casualties, Compartmentalization (1:08:41) Public Press; Extortion 17, Operation Red Wings; Death of Friends (1:16:25) High Performers, Social Media Negativity & Legacy (1:19:37) Sponsor: Function (1:21:24) Family Legacy, Military & Purpose, Navy SEAL Culture, Wife & Relationship (1:30:10) Second Deployment, Helplessness & Trauma, Inspiration & Reverence (1:38:30) Skydiving, Injury & Mental Resilience; Medical Retirement & Addiction (1:49:17) Art Therapy, Skateboarding, Electrocution & Recovery (2:00:57) Physical Recovery, Trainer Vernon Griffith (2:04:38) Miracles, Higher Power; Work & Life Tension (2:12:52) Sponsor: ROKA (2:14:39) Physical & Mental Posture, Suicide, Depression, Tool: Control the Controllable (2:21:22) Suicide, Mental Health & Darkest Hour, Ibogaine, 5-MeO-DMT (2:31:18) Ibogaine & Empathy, 5-MeO-DMT & Ego Death; Returning Home, Tool: Dials Not Switches (2:42:42) Psychedelics, Mental Health Plasticity; Veterans' Solutions, Addiction (2:50:39) Medical Ibogaine, Anger, Numbing Out & Hate; Dogs (3:03:42) GBRS Program, High Standards, Functional Fitness, Tool: Fitness Test (3:17:50) Self-Care, Longevity & Fitness, GBRS Program (3:24:45) Self-Respect, Tools: 20-Minute Walk & Relationships; Micro-wins (3:32:57) Acknowledgements, American Flag Hat, Patriotism (3:40:00) 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]