The Science of Setting & Achieving Goals | Episode 55
Huberman Lab
In this episode, I discuss the science of setting, assessing, and pursuing goals. I explain the neural (brain) circuits that underlie goal setting and pursuit. Then I describe nine science-supported tools anyone can apply toward their goals. I explain when and how to use goal visualization, when to use multitasking and how to use specific rewards to improve the likelihood of reaching your goals. I also explain why envisioning failures and their consequences are effective and how to set goals of the appropriate level of challenge. I also explain how the molecule dopamine is used to gauge our...
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Dr. Jack Feldman: Breathing for Mental & Physical Health & Performance | Episode 54
Huberman Lab
This episode my guest is Dr. Jack Feldman, Distinguished Professor of Neurobiology at University of California, Los Angeles and a pioneering world expert in the science of respiration (breathing). We discuss how and why humans breathe the way we do, the function of the diaphragm and how it serves to increase oxygenation of the brain and body. We discuss how breathing influences mental state, fear, memory, reaction time, and more. And we discuss specific breathing protocols such as box-breathing, cyclic hyperventilation (similar to Wim Hof breathing), nasal versus mouth breathing, unilateral...
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LIFESPAN: The Science Behind Why We Age | Lifespan with Dr. David Sinclair | Episode 1
Huberman Lab
I am honored to share the first episode of the new podcast, . Dr. Sinclair is a professor of genetics Harvard Medical School. He is also the co-director of Harvard Medical School's Paul F. Glenn Center for Biology of Aging Research. David is both a friend and a colleague, and I am delighted to have helped him in the creation of this new podcast. It will be an 8-episode series that provides a deep dive into the science behind why we age and the newest research on what we can do to slow, stop and even reverse aging. While we have Episode 1 of the Lifespan podcast here, please...
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The Science of Making & Breaking Habits | Episode 53
Huberman Lab
In this episode, I review the science of habit formation and habit elimination and how the process of neuroplasticity (brain rewiring) underlies these processes. I describe two new systems for habit formation. The first system is grounded in the neuroscience of brain states and our ability to perform (and to avoid) certain tasks at different phases of the 24-hour day. The second system focuses on 21-day habit formation and consolidation. I also discuss "task bracketing" as an approach to enhancing habit formation and eliminating unwanted habits and the neural circuits that underlie task...
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Dr. David Sinclair: The Biology of Slowing & Reversing Aging | Episode 52
Huberman Lab
In this episode, I am joined by Dr. David Sinclair, tenured Professor of Genetics at Harvard Medical School and an expert researcher in the field of longevity. Dr. Sinclair is also the author of the book Lifespan: Why We Age & Why We Don't Have To, and the host of the Lifespan Podcast, which launches January 5, 2022. In this interview, we discuss the cellular and molecular mechanisms of aging and what we all can do to slow or reverse the aging process. We discuss fasting and supplementation with resveratrol, NAD, metformin, and NMN. We also discuss the use of caffeine, exercise, cold...
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Science of Social Bonding in Family, Friendship & Romantic Love | Episode 51
Huberman Lab
This episode I discuss the science of social bonding- the process by which we form attachments. I explain the neural and hormonal basis for "social homeostasis" (our drive for a given amount of socializing) which reveals why we get lonely, why we seek out connection with others and how power dynamics (hierarchies) shape those connections. I also discuss the neurochemical basis of introversion and extroversion, of trust and how shared experiences that promote similar physiological states in two or more individuals, leads to more rapid bonding. I also discuss how food and oxytocin play key roles...
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Dr. David Berson: Understanding Your Brain's Logic & Function | Episode 50
Huberman Lab
In this episode, my guest is Dr. David Berson, Professor & Chairman of Neuroscience at Brown University. Dr. Berson discovered the neurons in your eye that set your biological rhythms for sleep, wakefulness, mood and appetite. He is also a world-renowned teacher of basic and advanced neuroscience, having taught thousands of university lectures on this topic. Many of his students have become world-leading neuroscientists and teachers themselves. Here Dr. Berson takes us on a structured journey into and around the nervous system, explaining: how we perceive the world and our internal...
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Erasing Fears & Traumas Based on the Modern Neuroscience of Fear | Episode 49
Huberman Lab
In this episode, I discuss fear and trauma, including the neural circuits involved in the "threat reflex" and how specific experiences and memories come to activate that system. I also discuss how our body is involved in trauma and fear. First, I describe the logic of fear mechanisms and how "top-down" processing-- meaning connections from the parts of the brain that assign meaning to our feelings, are involved in fear and erasing fears and traumas. Then I discuss what successful fear and trauma treatment must include and consider various treatments for whether they meet that standard, such as...
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Dr. David Buss: How Humans Select & Keep Romantic Partners in Short & Long Term | Episode 48
Huberman Lab
In this episode, my guest is Dr. David Buss, Professor of Psychology at the University of Texas, Austin, and one of the founding members of the field of evolutionary psychology. Dr. Buss describes his work on how people select mates for short and long-term relationships, the dynamics of human courtship, and mate value assessment — meaning how people measure up as potential partners. We also discuss the causes of infidelity and differences for infidelity in men and women. He explains how people evaluate and try to alter other people’s mate value as a means to secure and even poach mates. We...
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The Science of Gratitude & How to Build a Gratitude Practice | Episode 47
Huberman Lab
In this episode, I discuss the science of gratitude, which has been shown in peer-reviewed studies to have tremendous positive effects on mental and physical health. I explain, however, that most commonly used gratitude practices are ineffective (such as gratitude lists). The key elements of highly effective gratitude practices are described, including the essential need for story (narrative), receiving or perceiving gratitude rather than giving it, and the role that theory of mind plays in this context. I also discuss why we can't simply make up feelings of gratitude and how reluctance...
info_outlineThis episode I describe science-supported nutrients for brain and performance (cognition) and for nervous system health generally.
I describe 10 tools for this purpose, including specific amounts and sources for Omega-3 fatty acids which make up the "structural fat" of neurons (nerve cells) and allow them to function across our lifespan. I also review data on creatine, phosphatidylserine, anthocyanins, choline, glutamine and how they each impact brain function in healthy people seeking to reinforce and improve their cognition and in those combatting cognitive decline. I describe both food-based and supplement-based sources for these compounds, and their effective dose ranges based on peer-reviewed literature.
Then I review the 3 factors: gut-brain signaling, perceived taste, and learned associations that combine with the metabolic and blood-sugar-elevating effects of food to determine what foods we seek and prefer. Amazingly, it's not just about what tastes good to us. Next, I explore how we can leverage the neural circuits of learned food preference toward seeking and enjoying the right foods for brain health and performance. I also review new data on non-caloric sweeteners and why consuming them with glucose-elevating foods can be detrimental, in some cases rapidly leading to insulin dysregulation. This episode covers more than 10 actionable tools for those seeking to improve and/or maintain brain function, and it explains modern neuroscience underlying of our sense of taste, our food seeking preferences and brain metabolism.
Thank you to our sponsors:
- ROKA - https://www.roka.com -- code: "huberman"
- InsideTracker - https://www.insidetracker.com/huberman
- Headspace - https://www.headspace.com/specialoffer
RETHINK EDUCATION: The Biology of Learning Featuring Dr. Andrew Huberman:
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Links:
- Review on Anthocyanins & Cognition - https://www.mdpi.com/1420-3049/24/23/4255
- Review on Creatine & Brain Health Studies - https://www.mdpi.com/2072-6643/13/2/586
- Review on "Rethinking Food Reward" - www.annualreviews.org/doi/10.1146/annurev-psych-122216-011643
Timestamps:
- 00:00:00 Food & Brain Function Introduction
- 00:02:08 Summary: Critical Aspects of Time Restricted Feeding/Fasting
- 00:04:19 Sponsors: ROKA, Athletic Greens, Headspace
- 00:08:24 Neuroplasticity Super Protocol (Zero-Cost Tools) Online
- 00:09:22 Eating to Enhance Brain Function & Foundational Aspects of Brain Health
- 00:13:00 Eating Fats for Brain Health, EFAs Phospholipids (Tool 1: 1-3g EPA Omega-3/day)
- 00:20:35 Phosphatidylserine (Tool 2: 300mg/day)
- 00:22:15 Choline, Egg Yolks (Tool 3: 1-2g/day Threshold)
- 00:28:26 Hydration & Electrolytes (Tool 4)
- 00:29:50 Liquid Fish Oil/Capsules (2-3g EPA per day; 300mg Alpha GPC 2-4X/week)
- 00:32:22 Creatine for Cognition (Tool 5: 5g/day)
- 00:36:28 Anthocyanins, Dark Skin Berries (Tool 6-10mg/day (Extract), 1-2 cups Berries)
- 00:41:19 L-Glutamine (Tool: 1-10g/day) & Offsetting Apnea & Inflammation
- 00:49:23 Neural Basis of Food Preference, Yum, Yuck, Meh; Taste, Guts, & Beliefs
- 00:55:25 Taste is 100% In your Head
- 00:59:50 Gut Neurons Controlling Food Preference: Neuropod Cells; (Tool 7: Fermented Foods)
- 01:06:14 Capsule Probiotics, Brain Fog
- 01:07:16 Learning to Like Specific Tastes: Sweetness & Brain Metabolism
- 01:12:11 Hard-Wiring & Soft-Wiring
- 01:13:25 Artificial & Non-Caloric Sweeteners: Safe or Harmful Depends on (Glucose) Context
- 01:18:15 Non-Caloric Sweetener & Insulin; (Tool 8: Don’t Have w/Glucose Elevating Foods)
- 01:22:17 Beliefs & Thoughts; The Insula; (Tool 9: Pairing-Based Reshaping Food Preferences)
- 01:30:42 Liking Neuro-Healthy Foods & Bettering Brain Metabolism (Tool 10); Food Wars
- 01:36:05 Food Reward & Diabetes, Obesity; Important Review Article (See Caption)
- 01:38:28 Synthesis, Zero-Cost Support, Future Topic Suggestions, Sponsors, Supplements
Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.
Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com