Huberman Lab

In this episode, my guest is Dr. Becky Kennedy, Ph.D. [https://www.goodinside.com/about/], a clinical psychologist, renowned expert on parent-child relationships and founder of Good Inside [https://www.goodinside.com], an educational platform for parents and parents-to-be. We discuss how to learn, embody, and teach better emotional processing, leading to healthier relationships in parenting, work, romantic partnerships and friendships. Dr. Kennedy shares practical strategies for managing guilt, building frustration tolerance, and nurturing emotional intelligence, as well as the impact of technology on emotional processing. This conversation aims to empower listeners to cultivate resilient, loving and supportive connections across all areas of life. Read the episode show notes at hubermanlab.com [https://www.hubermanlab.com/episode/dr-becky-kennedy-overcoming-guilt-building-tenacity-in-kids-adults]. 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] LMNT: https://drinklmnt.com/huberman [https://drinklmnt.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 Dr. Becky Kennedy; LA Fires 00:03:13 Emotions, Parents & Kids, Information, Tools: Story; “Right to Notice” 00:11:24 Sponsors: Wealthfront & Our Place 00:14:25 Empathy, Kids & Parents 00:18:33 Sturdiness, Pilot Analogy, Tool: Parental Self-Care 00:26:34 Emotions, Rigidity, Moody vs Steady Kids, Siblings 00:32:51 Emotion Talk, Crying; Eye Rolls, Tools: Not Taking Bait; Discuss Struggle 00:39:26 Parent-Child Power Dynamics, Tools: Requests for Parent; Repair 00:48:50 Sponsors: AG1 & Joovv 00:51:39 Power & Authority, Tools: Learning More; Parent Primary Job & Safety 00:59:16 Statements of Stance, Actions vs Emotions; Values, Behaviors & Rigidity 01:05:59 Guilt, Women; Tools: “Not Guilt”, Tennis Court Analogy & Empathy 01:15:46 Sponsors: LMNT & Eight Sleep 01:18:41 Guilt, Relationships, Tool: Naming Values Directly 01:26:06 Locate Others & Values; Sturdy Leadership; Parenting & Shame 01:31:36 Egg Analogy & Boundaries; Tools: Frame Separation; Pilot & Turbulence; Safety 01:39:30 Projection, “Porous”; Tools: Gazing In vs Out, Most Generous Interpretation 01:45:51 Tools: “Soften”; Do Nothing & Difficult Situations; Proving Parenting 01:51:05 Gazing In vs Out, Scales; Self-Needs & Inconvenience 02:00:05 Stress & Story, Nervous; Relationships vs Efficiency 02:08:46 Technology, Relationships, Frustration Tolerance, Gratification 02:15:18 Slowing Down, Phones, Frustration, Capability 02:21:42 Immediate Gratification, Effort & Struggle, Dopamine 02:29:25 Confidence, Board Games, Parental Modeling 02:34:04 Ultra-Performers & Pressure, Emptiness 02:41:29 Trying Things, Unlived Dreams, Frustration Tolerance, Tool: Learning Space 02:51:08 Learning & Building Frustration Tolerance, Tantrums; Feelings & Story 03:03:00 Tool: Using Story; Shame, Punishment 03:12:55 Leadership & Storytelling, Tools: Asking Questions; Songs & Learning 03:23:21 Miss Edson, Momentum, Tool: Small First Steps 03:30:15 Tools: Parents & Starting Point 03:36:29 Good Inside, Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter Disclaimer & Disclosures [https://www.hubermanlab.com/disclaimer]

In this Huberman Lab Essentials episode, I explain how to manage pain and accelerate injury recovery by leveraging protocols to modulate pain perception.  I discuss how pain interpretation is a complex experience, shaped by both internal factors like emotions and genetics, as well as external factors, such as context. I explain how practical strategies like acupuncture, breathing techniques, exercise and temperature modulation can influence the body’s pain response and accelerate recovery. I also discuss topics like phantom limb pain, recovering from traumatic brain injury and the crucial role inflammation plays in the healing process.  Huberman Lab 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 show notes for this episode at hubermanlab.com [https://www.hubermanlab.com/episode/essentials-control-pain-heal-faster-with-your-brain]. THANK YOU TO OUR SPONSORS AG1: https://drinkag1.com/huberman [https://drinkag1.com/huberman] Eight Sleep: https://eightsleep.com/huberman [https://eightsleep.com/huberman] David: https://davidprotein.com/huberman [https://davidprotein.com/huberman] TIMESTAMPS 00:00:00 Huberman Lab Essentials; Neuroplasticity 00:01:58 Somatosensory System, Pain 00:05:22 Pain vs Injury; Genes 00:07:38 Sponsor: Eight Sleep 00:09:09 Touch, Sensitivity, Pain, Inflammation 00:11:24 Phantom Limb Pain, Top-Down Modulation 00:15:31 Traumatic Brain Injury, Aging & Glymphatic System; Tools: Side Sleeping, Zone 2 Cardio 00:20:36 Sponsor: AG1 00:21:49 Pain Interpretation, Adrenaline, Emotion & Love 00:25:03 Acupuncture; Somatosensory System, Pain, Gut & Inflammation 00:32:15 Sponsor: David 00:33:31 Tool: Wim Hof Method, Tummo Breathing, Pain 00:34:29 Tools: Injury Management, Ice or Heat? 00:38:10 Platelet-Rich Plasma (PRP), Stem Cells 00:39:43 Recap & Key Takeaways Disclaimer & Disclosures [https://www.hubermanlab.com/disclaimer]

In this episode, I discuss how different forms of exercise [https://www.hubermanlab.com/topics/fitness-and-recovery] impact brain health and performance in both the short and long term. I explain how many of the positive effects of exercise on brain function occur through the action of specific neurochemicals that increase alertness. I also cover how to best time exercise and which specific types of exercise to include in your weekly routine to maximize benefits for your brain. Additionally, I explain how certain types of exercise trigger the release of a hormone from your bones called osteocalcin, as well as brain-derived neurotrophic factor. Together, these substances increase neuroplasticity [https://www.hubermanlab.com/topics/neuroplasticity-and-behavior-change] and enhance learning [https://www.hubermanlab.com/topics/learning-and-memory]. The positive effects of exercise on brain oxygenation, blood supply, and fuel utilization are also discussed. Listeners will learn how to design a weekly exercise program that optimizes physical fitness, brain health, longevity, and performance, along with the mechanistic logic behind those recommendations. Find show notes with articles, resources and more at hubermanlab.com [https://www.hubermanlab.com/episode/how-to-use-exercise-to-improve-your-brains-health-longevity-performance]. Pre-order Andrew's upcoming book, Protocols: https://go.hubermanlab.com/protocols [https://go.hubermanlab.com/protocols] 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] David: https://davidprotein.com/huberman [https://davidprotein.com/huberman] Function: https://functionhealth.com/huberman [https://functionhealth.com/huberman] Maui Nui: https://mauinui.com/huberman [https://mauinui.com/huberman] TIMESTAMPS 00:00:00 Exercise, Brain Health & Performance; Protocols Book 00:04:03 Sponsors: BetterHelp & Helix Sleep 00:06:55 Brain Health, Cardiovascular & Resistance Training 00:11:51 Exercise & Positive Impact on Brain Performance; Arousal 00:18:20 Learning & Arousal 00:23:18 Sponsors: AG1 & David 00:26:01 Exercise & Acute Learning 00:29:16 Tool: High-Intensity Training & Cognitive Flexibility; Over-Training 00:33:32 Long-Term Brain Health; Tool: Exercise “Snacks”, Cognitive Performance 00:36:57 Exercise, Brain & Body Energy, Adrenaline, Norepinephrine 00:44:08 Adrenal “Burnout”?; Exercise to Increase Energy, Adrenaline 00:48:20 Tool: Core, Compound Movements; Mind-Body Connection 00:53:58 Sponsor: Function 00:55:45 Bones, Osteocalcin, BDNF & Hippocampus; Tool: Jump Training 01:01:30 Exercise, Fuel, Multifactorial Pathways; BDNF & Activity 01:05:06 Lactate, Astrocytes & Brain Function; VEGF & Brain Health 01:11:17 Tools: Zone 2, High-Intensity Training, Time Under Tension Training 01:19:54 Sponsor: Maui Nui 01:21:37 Tools: Time Under Tension; Explosive Jumping, Eccentric Control Training 01:25:30 Injury & Exercise, Illness 01:28:09 Sleep; Injury, Sleep-Deprivation & Exercise 01:33:51 SuperAgers, Anterior Mid-Cingulate Cortex, Grit & Persistence 01:42:04 Tool: Embrace Challenges; Deliberate Cold Exposure, Rope Flow 01:47:39 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 how to boost creativity [https://www.hubermanlab.com/topics/focus-productivity-and-creativity] and enhance learning [https://www.hubermanlab.com/topics/learning-and-memory] by aligning with the body’s natural rhythms and strategically using protocols to optimize states of alertness or calm. I outline tools to improve focus and learning, including when to use specific techniques based on the time of day and how to adjust focus and tasks according to energy levels. I also discuss the two essential components of creativity and explain how to structure productive, creative work sessions. By combining biological tools — such as exercise, meals, hydration, and sleep — with subjective methods like music, I demonstrate how to tailor your approach to align with your unique biological rhythms and individual goals, fostering greater creativity and learning. Huberman Lab Essentials [https://www.hubermanlab.com/essentials] are short episodes, approximately 30 minutes, focused on key scientific and protocol takeaways from past Huberman Lab episodes. Essentials are released every Thursday, while full-length episodes continue to be released every Monday. Read the full show notes at hubermanlab.com [https://www.hubermanlab.com/episode/essentials-optimize-your-learning-creativity-with-science-based-tools]. THANK YOU TO OUR SPONSORS AG1: https://drinkag1.com/huberman [https://drinkag1.com/huberman] David: https://davidprotein.com/huberman [https://davidprotein.com/huberman] LMNT: https://drinklmnt.com/huberman [https://drinklmnt.com/huberman] TIMESTAMPS 00:00:00 Huberman Lab Essentials; Neuroplasticity 00:01:50 Types of Neuroplasticity  00:03:46 Autonomic Arousal, Sleep 00:05:06 Sponsor: AG1 00:06:34 Waking Up, Tools: Sunlight, Caffeine Delay, Hydration 00:09:39 Alertness, Morning & Work Bout 00:10:05 Dopamine & Learning; Tool: Music & Alertness 00:14:24 Sponsor: David 00:15:40 Tool: Exercise Early; Morning Work 00:16:58 Meals; Afternoon Dip & Work, Tools: Hydration, Non-Sleep Deep Rest (NSDR) 00:19:21 Creativity: Exploring vs. Implementation 00:21:44 Psychedelics, Sensory Blending; Tool: Timing Creative Work 00:23:50 Sponsor: LMNT 00:24:07 Tool: Evening Sunlight; Lights, Evening Meal & Carbohydrates 00:26:09 Natural Sleep/Wake Schedule; Tools: Anticipate Evening Alertness; NSDR 00:30:25 Work & Daily Schedule, Tool: 90-Minute Work Bouts 00:31:43 Optimize Biological Rhythms & Tools for Creativity & Learning  Disclaimer & Disclosures [https://www.hubermanlab.com/disclaimer]

In this episode, my guest is Dr. Jordan Peterson, Ph.D. [https://www.jordanbpeterson.com/], psychologist, professor emeritus at the University of Toronto, best-selling author [https://amzlink.to/az0woBkDzpJTZ], and prominent online educator. We discuss the biology of human emotions and motivations, healthy versus destructive impulses, addictions, and generative drives. Topics include how brain states shape decision-making—for better or worse—and how religion and culture can guide us toward and through the best paths in life. We also explore the innate human drive to create "impact at a distance" and how it influences social interactions, educational pursuits, career choices, and relationships. Additional subjects include morality, social media, politics, the human appetite for drama, and the importance of embracing responsibility as a form of adventure to avoid wasting time. Listeners will gain practical knowledge from psychology, neuroscience, philosophy, and religion. Read the full show notes at hubermanlab.com [https://www.hubermanlab.com/episode/dr-jordan-peterson-how-to-best-guide-your-life-decisions-path]. THANK YOU TO OUR SPONSORS AG1: https://drinkag1.com/huberman [https://drinkag1.com/huberman] David: https://davidprotein.com/huberman [https://davidprotein.com/huberman] Levels: https://levels.link/huberman [https://levels.link/huberman] ROKA: https://roka.com/huberman [https://roka.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. Jordan Peterson 00:02:32 Sponsors: David & Levels 00:05:19 Brain, Impulses, Integration, Personalities 00:14:08 Personalities, Motivation 00:18:18 Context & Children; Religion, Motivation & Personality 00:24:08 Hypothalamus, Context, Maturation 00:29:46 Psychopathy, Kids & Aggressive Behavior & Socialization 00:33:37 Polytheistic & Monotheistic Religions; Rage, Sociopathy & Addiction 00:41:05 Sponsors: AG1 & ROKA 00:43:58 Belief in God, Addiction 00:50:34 Pornography, Dopamine, Processed Foods 00:56:20 Clean Diet, Satiety; Fundamental Pleasures, Food, Sexuality 01:04:44 Power, Target, Sin 01:06:46 Sponsor: Function 01:08:33 Abraham; Call to Adventure, Success, Respect, Community 01:21:30 Wisdom, Noah; Religion, Incentive Structure & Motivation 01:26:52 Dopamine & Target, Sin; Frontal Eye Fields 01:31:59 Meta-Target & Goals, Sermon on the Mount; Fears 01:40:36 Sponsor: LMNT 01:41:51 Ultimate vs. Local Victory, Pearl of Great Price 01:45:05 Time Scales & Rewards; Entropy, Dopamine & Goals 01:51:20 Pornography, Effortless Gratification; Revelation & Sexuality Demise 02:02:33 Adventure & Responsibility, Sacrifice; Tool: Ordering Room 02:12:02 Storytelling, Science, Career Advancement, Pursuing Truth 02:23:46 Abraham & Adventure; Purposeful Satisfaction, Podcast 02:28:13 Finding Your Calling, Tools: Calling & Conscience; Creating Order 02:35:06 Order vs. Chaos; Public Shootings, Narcissism 02:40:16 Long-Term Goals, Pursuit, Curiosity, Commitment 02:45:43 Finding Purpose, Tool: Fixing Messes; Conscience & Voice of Divine 02:54:26 Prayer, Aim, Revelation; Thought 03:00:34 Religion, Common Themes 03:10:55 Psychoanalytical Traditions; Play 03:19:23 Play; Humor, Discourse, Alternative Media 03:27:18 Democrats, Republicans; Fear & Growth 03:34:59 Tour, Peterson Academy, YouTube, Cancel Culture 03:48:30 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]