In this episode, I describe the science of how and why pain arises in the body and brain, and how we can actively control our experience of pain. I discuss inflammation, stress, acupuncture, limb damage and Traumatic Brain Injury (TBI). I review protocols that leverage the lymphatic and nervous system to accelerate pain relief and healing in a variety of situations. Other topics discussed include how heat versus cold impacts neurons and wounds, red-light, sunlight, stem cells and more. 
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Waking Up: https://www.wakingup.com/huberman
Momentous: https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction/Avenues for Support
(00:00:31) Sponsors: AG1, LMNT, Waking Up
(00:04:58) Deliberate Unlearning
(00:06:43) Pain, Injury and Regeneration
(00:09:17) A System of Touch (Somatosensation)
(00:11:42) Pain and Injury are Dissociable
(00:15:19) Objective versus Subjective Control of Experience
(00:16:15) Plasticity of Perception
(00:16:41) Lack of Pain Is Self-Destructive; So Is Excessive Pain
(00:18:42) Homoculous, Ratonculous, Dogunculus
(00:19:05) “Sensitivity” explained
(00:21:30) Inflammation
(00:22:24) Phantom Limb Pain
(00:24:00) Top-down Relief of Pain by Vision
(00:26:41) From Deaf to Hearing Sounds
(00:28:10) Pain Is In The Mind & Body
(00:29:44) Recovering Movement Faster After Injury
(00:35:00) Don’t Over Compensate
(00:37:34) Concussion, TBI & Brain Ageing
(00:40:49) The Brain’s Sewage Treatment System: Glymphatic Clearance
(00:43:05) Body Position & Angle During Sleep
(00:44:30) Types of Exercise For Restoring & Maintaining Brain Health
(00:47:33) Ambulance Cells in The Brain
(00:49:20) True Pain Control by Belief and Context
(00:51:45) Romantic Love and Pain
(00:55:05) Dopaminergic Control of Pain
(00:57:15) Acupuncture: Rigorous Scientific Assessment
(01:07:32) Vagus Activation and Autonomic Control of Pain
(01:08:30) Inflammation, Turmeric, Lead and DHT
(01:11:40) Adrenalin: Wim Hof, Tummo, “Super-Oxygenation” Breathing
(01:14:53) Protocols For Accelerating Tissue Repair & Managing Pain
(01:17:55) Ice Is Not Always Nice (For Pain and Injury): Sludging, Fascia, Etc.
(01:22:02) Chronic and/or Whole Body Pain; Red-Light Therapy, Sunlight
(01:26:10) Glymphatics and Sleep
(01:26:29) Stem Cells, Platelet Rich Plasma (PRP: Shams, Shoulds and Should Nots
(01:31:38) Young Blood: Actual Science
(01:35:44) Synthesis, Support & Resources
Title Card Photo Credit: Mike Blabac
Disclaimer

Control Pain & Heal Faster with Your Brain

Huberman Lab discusses neuroscience — how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works.
Andrew Huberman, Ph.D., is a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. He has made numerous significant contributions to the fields of brain development, brain function and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills and cognitive functioning. 
Huberman is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. His lab’s most recent work focuses on the influence of vision and respiration on human performance and brain states such as fear and courage. He also works on neural regeneration and directs a clinical trial to promote visual restoration in diseases that cause blindness. Huberman is also actively involved in developing tools now in use by the elite military in the U.S. and Canada, athletes, and technology industries to optimize performance in high stress environments, enhance neural plasticity, mitigate stress and optimize sleep.  
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals including Nature, Science and Cell and has been featured in TIME, BBC, Scientific American, Discover and other top media outlets. 
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 5 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

Science

Health & Fitness

Life Sciences

In this episode, my guest is Dr. David Yeager, Ph.D., professor of psychology at the University of Texas, Austin, and the author of the forthcoming book "10 to 25." We discuss how people of any age can use growth mindset and stress-is-enhancing mindsets to improve motivation and performance.
We explain the best mindset for mentors and being mentored and how great leaders motivate others with high standards and support. We also discuss why a sense of purpose is essential to goal pursuit and achievement.
Whether you are a parent, teacher, boss, coach, student or someone wanting to improve a skill or overcome a particular challenge, this episode provides an essential framework for adopting performance-enhancing mindsets leading to success.
For show notes, including referenced articles, additional resources and people mentioned, please visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
AeroPress: https://aeropress.com/huberman
ROKA: https://roka.com/huberman
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Dr. David Yeager
(00:01:49) Sponsors: AeroPress & ROKA
(00:04:20) Growth Mindset; Performance, Self-Esteem
(00:10:31) “Wise” Intervention, Teaching Growth Mindset
(00:15:12) Stories & Writing Exercises
(00:19:42) Effort Beliefs, Physiologic Stress Response
(00:24:44) Stress-Is-Enhancing vs Stress-Is-Debilitating Mindsets
(00:29:28) Sponsor: AG1
(00:30:58) Language & Importance, Stressor vs. Stress Response
(00:37:54) Physiologic Cues, Threat vs Challenge Response
(00:44:35) Mentor Mindset & Leadership; Protector vs Enforcer Mindset
(00:53:58) Sponsor: Waking Up
(00:55:14) Strivings, Social Hierarchy & Adolescence, Testosterone
(01:06:28) Growth Mindset & Transferability, Defensiveness
(01:11:36) Challenge, Environment & Growth Mindset
(01:19:08) Goal Pursuit, Brain Development & Adaptation
(01:24:54) Emotions; Loss vs. Gain & Motivation
(01:32:28) Skill Building & Challenge, Purpose Motivation
(01:39:59) Contribution Value, Scientific Work & Scrutiny
(01:50:01) Self-Interest, Contribution Mindset
(01:58:05) Criticism, Negative Workplaces vs. Growth Culture
(02:06:51) Critique & Support; Motivation; Standardized Tests
(02:16:40) Mindset Research
(02:23:53) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Disclaimer

Dr. David Yeager: How to Master Growth Mindset to Improve Performance

This is episode 2 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology and founder of the Center for Human Sleep Science at the University of California, Berkeley.
We discuss basic and advanced tools for improving sleep and explain how sleep quality is affected by temperature, light and dark, caffeine, alcohol, cannabis, nutrition, meal timing, and different medications. 
Dr. Walker also provides strategies for coping with a poor night of sleep, wind-down routines, technology in the bedroom, insomnia, visualizations, and building sleep “confidence.” 
We also discuss the current status of sleep research for developing advanced techniques to optimize sleep. 
This episode provides numerous zero-cost behavioral protocols for improving sleep quality and restorative power, which can benefit daytime mood, energy, performance, and overall health. 
The next episode in this special series explores napping, caffeine, and additional protocols to improve sleep.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Helix Sleep: https://helixsleep.com/huberman
WHOOP: https://join.whoop.com/huberman
Waking Up: https://wakingup.com/huberman
InsideTracker: https://insidetracker.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Improving Sleep
(00:01:16) Sponsors: Helix Sleep, WHOOP & Waking Up
(00:05:30) Basics of Sleep Hygiene, Regularity, Dark & Light
(00:12:05) Light, Day & Night; Cortisol, Insomnia
(00:18:45) Temperature; “Walk It Out”; Alcohol & Caffeine
(00:26:05) Sleep Association, Bed vs. Sofa
(00:29:43) Tool: Falling Asleep; Meditation, Breathing
(00:35:23) Sponsor: AG1
(00:36:37) Alcohol & Sleep Disruption
(00:40:01) Food & Sleep, Carbs, Melatonin
(00:49:25) Caffeine; Afternoon Coffee, Nighttime Waking
(00:55:52) Caffeine Metabolism & Sleep, Individual Variation
(01:01:19) Sponsor: InsideTracker
(01:02:04) Cannabis: THC vs. CBD, REM Sleep, Withdrawal
(01:12:03) Sleep Hygiene Basics
(01:16:08) Tool: Poor Sleep Compensation, “Do Nothing”
(01:20:23) Tool: Sleep Deprivation & Exercise
(01:24:11) Insomnia Intervention & Bedtime Rescheduling, Sleep Confidence
(01:32:58) Wind-Down Routine; Mental Walk; Clocks & Phones
(01:41:29) Advanced Sleep Optimization, Electric Manipulation
(01:50:07) Temperature Manipulation, Elderly, Insomnia
(01:58:57) Tool: Warm Bath Effect & Sleep, Sauna
(02:04:36) Acoustic Stimulation, White Noise, Pink Noise
(02:13:30) Rocking & Sleep, Body Position
(02:24:17) Enhance REM Sleep & Temperature; Sleep Medications
(02:28:35) Pharmacology, DORAs & REM Sleep; Narcolepsy & Insomnia
(02:34:12) Acetylcholine, Serotonin, Peptides; Balance
(02:40:45) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Disclaimer

Guest Series | Dr. Matthew Walker: Protocols to Improve Your Sleep

In this episode, my guest is Coleman Ruiz, a former Tier One U.S. Navy SEAL joint task force commander. He served in Afghanistan and Iraq and as a BUD/S training officer. He shares his journey from childhood through the Naval Academy to elite Navy SEAL special operations. He shares the physical and emotional challenges he has overcome and discusses his struggle with post-traumatic stress disorder (PTSD). He also talks about the key role of mentors, family and friends in building resilience. Coleman gives us a raw, humble account of hitting rock bottom. He tells of the intense pain, fear, depression and suicidality in his journey of redemption. Coleman’s story is a real-life hero’s journey. He tells it with extraordinary vulnerability and humility. He explains the challenges and sudden tragedies that helped to ground, shape and renew him. His story will inspire listeners of all ages and backgrounds.
Note: This conversation includes profanity and topics that are not suitable for all audiences and ages.
For show notes, including additional resources, please visit hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
BetterHelp: https://betterhelp.com/huberman
Maui Nui Venison: https://mauinuivension.com/huberman 
Eight Sleep: https://eightsleep.com/huberman 
Plunge: https://plunge.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Coleman Ruiz
(00:01:55) Sponsors: BetterHelp, Maui Nui Venison & Eight Sleep
(00:06:06) Childhood, “Wildness”
(00:13:24) Wrestling, Combat Sports & Respect
(00:22:26) Divorce, College Applications & Naval Academy
(00:29:51) Sponsor: AG1
(00:31:22) Prep School, Patriotism, Fear
(00:40:08) Growth Mindset, 24-Hour Horizon
(00:43:02) Naval Academy, Mentor, Focus
(00:52:45) Wife, Work Ethic
(00:59:23) Sponsor: Plunge
(01:00:51) Navy SEALs, BUD/S, Hell Week
(01:04:51) BUD/S Success Predictors; Divorce & Aloneness; Rebellion
(01:16:30) Patriotism, Navy SEALs, Green Team
(01:22:15) Advanced Training, Tier One, Free-Fall
(01:26:13) Special Operations, Deaths & Grief
(01:36:08) Mentor Death & Facing Mortality
(01:47:49) Warriors & Compassion; Trauma, Family
(01:52:37) Civilian Life Adjustment
(01:57:39) Hero With a Thousand Faces, Civilian Return & PTSD
(02:07:03) Massage, Perspective, Space-Time Bridging
(02:14:10) Psychedelics, Connection, Warrior Culture
(02:19:15) Rock Bottom: Talk Therapy, Depression, Alcohol
(02:25:50) Emotional & Physical Pain, Vulnerability, Fighter Mentality
(02:30:42) Suicide, Asking For Help & Support
(02:38:32) Therapy, PTSD Recovery, Dread; Pharmacology
(02:44:54) Healing Process: Unsatisfaction & Asking For Help
(02:54:03) Daily Routine, Movement, Nutrition
(03:02:22) Manhood, Range, Parenthood, Surrender
(03:10:08) Current Pursuits
(03:16:01) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Disclaimer

Coleman Ruiz: Overcoming Physical & Emotional Challenges

In this episode 1 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., professor of neuroscience and psychology and founder of the Center for Human Sleep Science at the University of California, Berkeley, and the author of the book “Why We Sleep” discusses the essential role that sleep plays in our health. We cover how sleep affects our hormones, immune system, learning and memory, mood, appetite, and weight regulation.
We also discuss what causes the urge to sleep, how sleep is structured throughout the night, and the biology of the different phases of sleep. We also teach you how to determine your individualized sleep needs, including your chronotype (best waking and to-bed time), tips for combat snoring and insomnia, and your QQRT (Quality, Quantity, Regularity, and Timing)—a key framework for optimizing your sleep and therefore daytime energy and focus, and overall health.
The next episode in this special series explores how to improve one’s sleep.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman 
BetterHelp: https://betterhelp.com/huberman 
LMNT: https://drinklmnt.com/huberman 
InsideTracker: https://insidetracker.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Importance of Sleep
(00:02:24) Sponsors: Eight Sleep, BetterHelp & LMNT
(00:06:00) Sleep; Non-REM & REM Sleep
(00:11:40) Sleep Cycles, Individuality, Women vs. Men
(00:14:49) Tool: Wakefulness in Bed, Insomnia
(00:19:08) Non-REM Stages of Sleep
(00:27:05) Role of Deep Sleep
(00:34:02) Sponsor: AG1
(00:35:15) Light Sleep Stages, Hypnogogic Jerks
(00:42:00) REM Sleep, Paralysis & Bizarre Dreams; “Falling” Asleep
(00:49:09) Tools: Body Position & Sleep; Snoring & Sleep Apnea
(00:57:43) Yawning & Theories, Contagion
(01:04:03) Nodding Off, Afternoon & Postprandial Dip
(01:08:46) Sponsor: InsideTracker
(01:09:51) Sleep, Animals & Evolution
(01:14:09) Poor Sleep & Health Consequences, Sleep Deprivation
(01:27:13) Positive Effects of Good Sleep, Health Improvements
(01:31:56) Sleep & Mood; Appetite & Weight Management
(01:42:55) Sleep Deprivation & Looking Tired, “Beauty Sleep”
(01:47:57) Tool: Getting Good Sleep, QQRT Macros, Quantity & Quality
(01:56:45) Tool: Sleep Regularity, Mortality Risk
(02:03:15) Tool: Sleep Timing, Chronotypes
(02:14:21) Chronotypes & Insomnia, Circadian Rhythm, Shift Work
(02:20:31) Tool: Sleep Tests, Alarm Clock, Micro-Sleeps
(02:27:27) Sleep Inertia & Waking; Afternoon Dip, Optimum Performance
(02:34:19) Causes of Sleep: Circadian Rhythm, Sleep Pressure
(02:43:02) Adenosine & Sleepiness
(02:46:13) Tool: Growth Hormone & Deep Sleep
(02:50:47) Cortisol & Circadian Rhythm, “Tired But Wired”
(02:57:24) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Disclaimer

Guest Series | Dr. Matthew Walker: The Biology of Sleep & Your Unique Sleep Needs

In this episode, I explain the major categories and types of peptides currently in use for therapeutic purposes. I discuss peptides for improving tissue rejuvenation and repair, promoting longevity, improving muscle growth and fat loss, and boosting mood, vitality, and libido. I explain the biology of how these peptides work and both their potential benefits and risks. I also discuss peptide sourcing, dosages, cycling, routes of administration, and how peptides work in combination. 
This episode will help you better understand the rapidly expanding landscape of peptide therapeutics and how to evaluate if specific peptides might be advantageous towards achieving your physical or mental health goals.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Mateína: https://drinkmateina.com/huberman
Levels: https://levels.link/huberman
Joovv: https://joovv.com/huberman
LMNT: https://drinklmnt.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Peptides
(00:03:20) Sponsors: Mateina, Levels & Joovv
(00:07:44) What is a Peptide?
(00:12:06) Peptide Sourcing, Lipopolysaccharide (LPS)
(00:14:48) Rejuvenation & Tissue Repair: BPC-157, Angiogenesis
(00:21:50) BPC-157 & Tissue Injury; Mode of Delivery
(00:27:53) BPC-157: Safety, Doses, Cycling, Tumor Risk
(00:35:16) Sponsor: AG1
(00:36:43) Tissue Repair: Thymosin Beta-4, TB-500
(00:40:49) Growth & Metabolism: Growth Hormone, IGF-1, Risks
(00:45:25) Secretagogues, Sermorelin, Tesamorelin, CJC-1295
(00:52:21) Sponsor: LMNT
(00:53:44) Ipamorelin, Hexarelin, GHRP-3, MK-677; Risks & Timing
(00:58:69) Peptides for Growth Hormone & IGF-1, Risk; Combinations & Dosing
(01:06:12) Longevity: Thymosin Beta-4, Epitalon (Epithalon)
(01:12:09) Vitality: Melanotan, PT-141 (Vyleesi), Risks
(01:17:21) Vitality: Kisspeptin
(01:21:46) Peptides, Potential Benefits, Side-Effects & Risks
(01:24:19) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Disclaimer

Control Pain & Heal Faster with Your Brain

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