My guest is Ryan Soave, LMHC, a leading expert in addiction recovery with extensive experience helping people heal from all types of substance and behavioral dependencies. We discuss actionable tools for breaking out of the addictive cycle and staying free of obsessions and compulsions. We also examine the relationship between trauma and addiction.

We explore the full recovery process—from detoxing and physical stabilization to building distress tolerance. We review evidence-supported tools to structure your life at each stage of recovery and highlight the power of learning “self-directed state shifting” through yoga nidra (NSDR), breathwork, meditation and prayer.

We explain how to recognize signs of addiction in yourself and others, and the treatment options available across all levels of resources, from residential programs to 12-step. If you or someone you know is struggling with any kind of addiction, this episode offers practical steps to break free and stay free.

Read the episode show notes at hubermanlab.com.

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

Levels: https://levelshealth.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Waking Up: https://wakingup.com/huberman

00:00:00 Ryan Soave

00:01:32 Addiction, Addictive Behaviors, Relief

00:06:10 Rehab, Detox, Physical & Emotional Stability

00:13:33 Sponsors: BetterHelp & Levels

00:16:08 Recognizing Addition; Video Games, Parents & Responsibility

00:23:38 Experiencing Real Life vs Addictive Behavior; Dopamine Dynamics

00:29:38 Drugs & Feelings; Reordering Your Life; Roles, Kids vs Parents

00:40:03 Sponsors: AG1 & LMNT

00:43:13 Tool: 30 Days Abstinence & Addiction; Impact

00:46:10 Creating a Life Post-Addiction, Jellinek Curve

00:55:30 Tool: Emotional Weather Forecast, Gratitude, Plan, Strivings

01:02:48 Connection with Others, Mental Willpower Throughout Day, Defining Best Self

01:08:39 Emotional Weather Map, Navigating Life

01:10:16 Sponsor: Function

01:12:03 Tolerating Stress, Sailing Analogy, Discomfort

01:16:03 Building Distress Tolerance, Proactive Behaviors, Cold Plunge

01:23:55 Stilling Leads to Seeing, Tool: Recognizing Stress Response; Relationships

01:30:56 Yoga Nidra, Non-Sleep Deep Rest (NDSR)

01:38:54 Yoga Nidra & Authenticity, Breaking Patterns

01:45:45 Yoga Nidra Timing, Regulation of Autonomic Nervous System; Breathwork

01:52:53 Sponsor: Waking Up

01:54:28 Alcoholism, Social Acceptability, Community, AA, Powerlessness

02:02:23 Gambling, Kids & Susceptibility

02:08:58 Transmuting Energy, Running, Dopamine, Feelings

02:15:41 Cocaine, Amphetamine, Stimulant Addiction

02:18:21 Overcoming Porn Addiction, Shame

02:30:03 Struggle, “Discomfort Appetite”

02:36:09 Addiction Treatment, Detox, Rehab Centers, 12-Step Meetings, AA

02:46:54 Is Addiction the Problem?, Trauma, Stress & Addiction Cycle

02:49:05 GLP-1 Agonists & Addiction Treatment?, HALT; Addicted to Stress?

02:52:44 Sugar Addiction, Caffeine; Ibogaine, Psylocibin & Considerations

02:59:56 Helping Someone With Addiction

03:04:58 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

In this Huberman Lab Essentials episode, I explain how to build endurance and describe targeted protocols to enhance different types of endurance.

I discuss how endurance—the ability to sustain effort—requires the coordination of physical and mental systems driven by energy availability, brain willpower, and specific training adaptations in the muscles, heart, lungs and neurons. I explain conditioning protocols designed to enhance four types of endurance, from long-duration steady state to muscular endurance and high-intensity intervals, and how each training style triggers unique adaptations in the body and brain, such as improved mitochondrial function and oxygen utilization. Additionally, I highlight the crucial role of hydration and electrolytes, which are essential for neural function and influence the brain’s willpower to sustain effort.

Read the episode show notes at hubermanlab.com.

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Function: https://functionhealth.com/huberman

00:00:00 Huberman Lab Essentials; Build Endurance

00:00:50 Energy Sources, ATP, Oxygen

00:04:14 Neurons & Willpower, Glucose & Electrolytes

00:09:19 Heart, Lungs; Physiology & Performance Limiting Factors

00:10:35 Sponsor: AG1

00:12:30 Muscular Endurance, Protocol, Concentric Movements, Mitochondria

00:19:10 Sponsors: LMNT & Eight Sleep

00:22:00 Long-Duration Endurance, Efficiency, Mitochondria, Capillaries

00:25:54 High-Intensity Interval Training (HIIT), Anaerobic Endurance, Protocol

00:32:33 High-Intensity Aerobic Endurance, Adaptations

00:35:30 Sponsor: Function

00:37:26 Brain & Body Adaptations, Heart

00:40:40 Hydration, Tool: Galpin Equation

00:42:21 Supplements, Stimulants, Magnesium Malate

00:43:11 Recap & Key Takeaways

Disclaimer & Disclosures

My guest is Dr. Mark Hyman, M.D., a physician and world leader in the field of functional medicine. We discuss a systems-based framework for diagnosing and treating the root causes of disease, rather than simply managing symptoms. We also cover cutting-edge health and longevity tools such as peptides, NAD/NMN, exosomes, proactive blood testing and cancer screening, as well as nutrition, supplementation, detoxification, and strategies for addressing specific diseases and health challenges. This discussion will benefit anyone seeking to improve their vitality or combat specific health concerns.

Read the episode show notes at hubermanlab.com.

AG1: https://drinkag1.com/huberman

Joovv: https://joovv.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Function: https://functionhealth.com/huberman

ROKA: https://roka.com/huberman

00:00:00 Dr. Mark Hyman

00:01:48 Functional Medicine, Chronic Fatigue Syndrome, Mercury; Systems Medicine

00:08:51 Metabolic Psychiatry; Medicine, Creating Health vs Treating Disease

00:12:19 Sponsors: Joovv & Eight Sleep

00:15:06 Wholistic View of Body, Root Causes

00:19:48 Medicine & Research; “Exposome”, Impediments & Ingredients for Health, Whole Foods

00:26:30 Seed Oils, Starch & Sugar, Ultra-Processed Foods; Obesity Rise

00:36:27 Sponsors: Function & ROKA

00:40:05 Tool: Ingredients for Health, Personalization; Multimodal Approach

00:46:25 Essential Supplements, Omega-3s, Vitamin D3, Multivitamin, Iodine, Methylated B12

00:56:54 Supplements & Traditional Medicine; Limited Budget & Nutrition

01:02:54 Air, Tool: Air Filters; Tap Water Filter; Tool: Health, Expense & Whole Foods

01:09:03 Food Industrialization, Processed Foods

01:14:23 Sponsor: AG1

01:16:18 Declining American Health & Nutrition, Politics, MAHA

01:26:03 Toxins, Food Additives, Generally Recognized As Safe (GRAS)

01:29:25 SNAP Program & Soda, Food Industry & Lobbying

01:36:58 Big Food, Company Consolidation, Nutrition Labels

01:44:21 GLP-1 Agonists, Doses, Risks; Food as Medicine, Ketogenic Diet

01:51:29 Cancer, Diets & Alcohol

01:54:03 Blood Markers, ApoB, Cholesterol, Tool: Test Don’t Guess, Individualization

02:02:54 Mercury; Tool: Detoxification, Sulforaphane, N-Acetylcysteine (NAC)

02:04:56 Endocrine Disrupting Chemicals, Fertility, Tool: Hormone Panels; Heavy Metals

02:11:36 Upregulate Detox Pathways, Gut Cleanse, Tools: Cilantro Juice, Fiber

02:17:08 Peptides, PT-141 (Vyleesi), BPC-157, Thymosin Alpha-1; Risks, Cycling

02:22:03 Cancer Screening, Data & Personalized Health; Alzheimer’s Disease

02:30:45 Longevity Switches, NAD, NMN; Exosomes, Stem Cells

02:39:50 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

In this Huberman Lab Essentials episode, I discuss how to build muscle strength and size (hypertrophy) and cover key training principles to enhance athletic performance and offset age-related muscle decline.

I explain how the nervous system drives muscle movement, the key differences between training for hypertrophy or strength, and resistance training protocols to build muscle for performance and healthy aging. Additionally, I discuss tools for assessing recovery and the role of key nutrients—such as creatine and electrolytes—in supporting muscle development and performance. This episode provides actionable, science-backed strategies to enhance movement, preserve strength with age, and boost energy levels.

Read the episode show notes at hubermanlab.com.

We want to hear from you. Take our quick survey to help improve Huberman Lab.

00:00:00 Huberman Lab Essentials; Muscle

00:02:02 Muscle & Nervous System

00:03:24 Sponsors: Eight Sleep & LMNT

00:06:03 Strength & Aging, Henneman's Size Principle, Use Heavy Weights?

00:10:09 3 Stimuli, Muscle Strength vs Muscle Growth (Hypertrophy)

00:12:11 Tool: Resistance Training Protocol, Increase Muscle Strength

00:15:55 Sponsor: AG1

00:17:50 Tool: Advanced Resistance Training & Volume; Speed, Rest

00:21:12 Testing for Recovery, Heart Rate Variability, Grip Strength

00:24:29 Sponsor: Function

00:26:16 Testing for Recovery, Carbon Dioxide Tolerance

00:29:20 Ice Bath Timing; NSAIDs & Exercise

00:30:34 Salt & Electrolytes; Creatine; Leucine

Disclaimer & Disclosures

My guest is Lori Gottlieb, MFT, a psychotherapist and bestselling author who specializes in helping people build strong relationships by first understanding themselves and the stories they’ve internalized about themselves and others. We explore how our parents, wounds and unique strengths—both consciously and unconsciously—influence our partner choices and how we show up in relationships, as well as how to avoid and break free from destructive patterns. We also discuss the impact of texting, social media and dating apps on partnership. Lori shares which signals to follow to become the best romantic partner possible and how to make choices that lead to greater vitality, happiness and fulfillment in all areas of life.

Read the episode show notes at hubermanlab.com.

We want to hear from you. Take our quick survey to help improve Huberman Lab.

AG1: https://drinkag1.com/huberman

Helix Sleep: https://helixsleep.com/huberman

BetterHelp: https://betterhelp.com/huberman

David Protein: https://davidprotein.com/huberman

LMNT: https://drinklmnt.com/huberman

00:00:00 Dr. Lori Gottlieb

00:02:01 Patient & First Question; Talked Out of Feelings

00:06:15 Self-Regulation vs Co-Regulation, Tool: Pause & Perspective

00:10:04 Sponsors: Helix Sleep & BetterHelp

00:12:36 Relationships, Childhood & Unfinished Business

00:17:13 Unconscious Mind, Hurtful Parent & Familiarity, Role of Therapy

00:26:35 Excitement & Chaos, Cherophobia; Storytelling, First Date & Sparks?

00:36:27 Tool: Awareness of Death & Living Fully; Vitality; Fear vs Acceptance

00:47:27 Sponsors: AG1 & David Protein

00:50:35 Activate vs Energize; Tool: Technology, Numbness & Overwhelm

00:54:50 Numb or Calm?, Gender Stereotypes, Tool: Mentalizing

01:00:51 Feelings, Projective Identification, Tool: Owning Your Feelings

01:03:25 React vs Respond; Space, Tool: Face-to-Face Conversation vs Text

01:10:16 Behavioral Change, 5 Steps of Change, Tool: Self-Compassion & Accountability

01:15:38 Sponsor: LMNT

01:16:54 Deadlines & Rules; Idiot vs Wise Compassion, No Drama & Assumptions

01:26:27 Silent Treatment, Crying & Manipulation, Shame vs Guilt, Self-Preservation

01:33:01 Self-Reflection, Individual & Couples Therapy, Transference; Agency

01:38:56 Texting, Conflicts, Breakups, Pain Hierarchy, Tool: Move Forward

01:46:42 Relationship Breakups, Daily World & Loss

01:53:30 Bank of Goodwill; Talking About Partner, Focus, Comparison

02:01:13 Infidelity, What If vs What Is, Attention & Appreciation

02:04:56 Gut Instinct, Change Behavior, Danger, Productive vs Unproductive Anxiety

02:15:27 Knowing Oneself, Relationships, Flexibility, Shared History

02:20:30 Romantic Relationships & Teens, Social Media, Privacy

02:27:09 Online Apps & Choices, Maximizers vs Satisficers, Tool: Identify Your Weakness

02:33:09 Fixing Issues Early, Tool: Self vs Partner Lists & Character Qualities

02:41:51 Feeling Toward Partner, Calm, Content; Tool: Operating Instructions

02:46:48 Help-Rejecting Complainers; Relationships, Love & Core Wounds

02:51:22 Stories & Unreliable Narrators, Editing, Tool: 5 Senses

02:59:04 Young Men, Masculinity, Confusion

03:07:03 Grief, Making Sense of Loss

03:09:54 Maybe You Should Talk to Someone Workbook; Ask The Therapist, Choosing a Bigger Life

03:20:26 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

In this Huberman Lab Essentials episode, I explore how the nervous system impacts fat loss and how certain behaviors and supplements can accelerate fat burning.

I explain how non-exercise movements like fidgeting and shivering trigger adrenaline to boost fat metabolism. I also examine the impact of exercise intensity and fasted workouts on fat burning, and how supplements such as caffeine, GLP-1 and berberine can further support fat loss. These science-based tools go beyond traditional calorie counting to enhance metabolism and improve body composition.

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 episode show notes at hubermanlab.com.

We want to hear from you. Take our quick survey to help improve Huberman Lab.

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

LMNT: https://drinklmnt.com/huberman

00:00:00 Huberman Lab Essentials; Fat Loss

00:01:00 Calories In, Calories Out; Nervous System

00:02:57 Fat Burning, Nervous System & Adrenaline

00:06:31 Sponsor: David

00:07:45 Increase Adrenaline, Shivering, Tool: Fidgeting

00:11:25 Shivering & Fat Loss, White & Brown Fat

00:14:42 Tool: Deliberate Cold Exposure Protocol

00:16:43 Sponsor: AG1

00:18:38 High, Medium vs Low-Intensity Exercise, Exercise Fasted?

00:24:30 Tool: Exercise for Fat Loss; Adrenaline

00:27:18 Sponsor: LMNT

00:28:34 Caffeine, Dose, Exercise & Fat Loss

00:30:17 GLP-1, Yerba Mate, Exercise; Semaglutide

00:33:16 Berberine, Metformin, Insulin

00:34:12 Diet, Adherence, Carbohydrates & Insulin

00:35:52 Recap & Key Takeaways

Disclaimer & Disclosures

My guest is Dr. Chris Palmer, M.D., a board-certified psychiatrist and professor at Harvard Medical School. He explains how specific nutrition, exercise, supplement-based, and other factors can improve mitochondrial health and thereby provide relief from adult and childhood ADHD, bipolar disorder, schizophrenia, and symptoms of autism. We discuss mitochondrial biology, whether vaccines can impact inflammation and mitochondrial health, and the potential ramifications. We also review creatine, methylene blue, and urolithin A, as well as the role of B vitamins and iron in treating depression. By the end of this episode, you will understand the powerful link between metabolic health and mental health, and the lifestyle, dietary, and other factors you can leverage to help overcome common mental health challenges and disorders.

Read the episode show notes at hubermanlab.com.

We want to hear from you. Take our quick survey to help improve Huberman Lab.

AG1: https://drinkag1.com/huberman

Our Place: https://fromourplace.com/huberman

LMNT: https://drinklmnt.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Function: https://functionhealth.com/huberman

00:00:00 Dr. Chris Palmer

00:02:15 Integrating Metabolic, Mental & Physical Health; Childhood Trauma & Risk

00:10:46 Sponsors: Our Place & LMNT

00:13:44 Depression Causes, Molecule Model?, Neuroplasticity?; Metabolism

00:22:20 Mitochondrial Functions, Stress Response, Mental Health

00:31:09 Sponsors: AG1 & Eight Sleep

00:33:59 Mitochondrial Health & 6 Pillars of Lifestyle Medicine

00:39:38 Stimulants, Mitochondria, Dopamine; Alcohol

00:45:47 Nicotine; Substance Use, Metabolic Health & Disease

00:52:23 Children, Energy & Metabolic Function; Diseases of Aging & Mental Disorders

00:59:18 Sponsor: Function

01:01:06 Diet & Metabolism; Ultra-Processed Foods, Additives, GRAS

01:09:30 Rebellious Spirit, Ultra-Processed Foods & Food Industry Funding

01:19:14 Ketogenic Diet, Epilepsy, Schizophrenia, Bipolar

01:22:52 Ketogenic Diet, Fasting & Mitochondria; Gut Microbiome, Brain Metabolism

01:30:06 Low-Fat Diets; Tool: Occasional Fasts; Ketogenic Diet; Intermittent Fasting

01:38:40 Nutrition Research, Food Industry Lobbyists; Ultra-Processed Foods, Addiction

01:46:55 Creatine & Mitochondrial Health

01:52:34 Methylene Blue & Mitochondria; Serotonin Syndrome

02:02:58 Urolithin A, Mitochondria Function; Supplements & Appropriate Use

02:11:14 Vitamin Deficiencies, Iron Deficiency

02:16:06 Vitamin B12 & Folate Deficiency, Autoimmune Disorders

02:24:48 Mental Illness & Root Causes

02:29:02 Vaccines, Inflammation, Mitochondria, Autism

02:39:17 Neurodevelopmental Disorder Onset & Follow-Up

02:45:31 Vaccines, Autism, Future Research; Mother Obesity & Diabetes

02:51:23 Father Obesity & Autism; Poor Metabolic Health, Blood Biomarkers

02:56:44 Assessing Metabolic Health & Biomarkers; National Institutes of Health (NIH)

03:02:59 Future Directions, Bridging Mental & Physical Health

03:09:27 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

In this Huberman Lab Essentials episode, I explore how to improve motor skill learning and proficiency—whether for athletic performance, learning an instrument or refining any physical skill.

I explain practical tools to build skills, including how to structure learning sessions to focus on repetitions, use internal feedback systems and learn from errors—key elements for accelerating progress. I also discuss strategies such as visualization, metronoming, idle time and the impact of supplements like alpha-GPC and caffeine on performance. This episode provides valuable insights for anyone looking to accelerate and optimize their motor skill development.

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 episode show notes at hubermanlab.com.

We want to hear from you. Take our quick survey to help improve Huberman Lab.

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/lmnt

Mateina: https://drinkmateina.com/huberman

00:00:00 Huberman Lab Essentials; Learning Motor Skills

00:01:10 Building New Skills, Tools: Open vs Closed Loop; Focus

00:03:58 Sponsor: LMNT

00:05:15 Skills & Realistic Expectations, Super Mario Effect

00:09:34 Tube Test & Brain, Tool: Increase Repetitions

00:12:19 Importance of Errors, Framing Effect, Neuroplasticity

00:14:39 Sponsor: AG1

00:15:43 Learning Session Protocol, Tool: Idle Time Post-Learning

00:19:44 Movement Speed, Ultra-Slow Movements

00:21:49 Skill Proficiency & Errors, Tool: Metronoming

00:24:16 Sponsor: Mateina

00:25:42 Mental Rehearsal & Limits, Tool: Visualization

00:28:24 Skill Learning & Supplements, Alpha-GPC, Caffeine

00:32:14 Recap & Key Takeaways

Disclaimer & Disclosures

My guest is Dr. Staci Whitman, DMD, a board-certified dentist for kids and adults. We discuss the critical importance of oral care and the oral microbiome for brain and bodily health. We examine the negative effects of common oral care product ingredients such as alcohol, astringents, and bleaches. We also explore the history and real impact of fluoridated drinking water on oral, bone, and systemic health.

Then we discuss healthy, lesser-known solutions for bad breath, canker sores, cavities, and teeth whitening. We cover how teeth can be made to repair their own cavities and the connection between oral health and cardiovascular health, male and female fertility, dementia, and cancer.

This episode goes far beyond the best approaches to brushing and flossing and will be a valuable resource for anyone seeking to improve their oral health and appearance at any age.

Read the episode show notes at hubermanlab.com.

AG1: https://drinkag1.com/huberman

Eight Sleep: https://eightsleep.com/huberman

BetterHelp: https://betterhelp.com/huberman

Joovv: https://joovv.com/huberman

Function: https://functionhealth.com/huberman

LMNT: https://drinklmnt.com/huberman

00:00:00 Dr. Staci Whitman

00:02:04 Oral Health & Oral Microbiome

00:05:01 Oral Healthcare Ingredients, Sodium Lauryl Sulfate (SLS); Canker Sores

00:08:45 Sponsors: Eight Sleep & BetterHelp

00:11:38 Cavities & Teeth De-/Remineralization, Fluoride

00:19:14 Cavities, Tool: Meal Frequency, Fasting

00:21:51 Sugar, “Dissolvable” Carbs & Cavities, Tools: Feed the Rainbow, Clean Diet

00:27:41 White Teeth, Bleaching, Hydroxyapatite, Mouth Breathing

00:34:34 Antibiotics, Gut & Oral Microbiome, Tool: Probiotics

00:36:20 Mouthwash, Alcohol, Astringents, Cardiovascular Risk, Bad Breath

00:39:54 Sponsors: AG1 & Joovv

00:42:21 Saliva, Dry Mouth, Salivary Analysis, Tools: Hydration; Nasal Breathing

00:47:23 Mouth vs. Nasal Breathing, Hard & Soft Tissue Issues

00:54:19 Deviated Septum, Therapies, Kids & Adults, Mouth Breathing & Sleep Disorders

01:00:42 Gum Health, Flossing; Sexual Health

01:01:50 Shifting to Nasal Breathing, Mouth Taping, Tools: 3-Minute Test, Kiss The Sky

01:05:53 Chewing Gum, Mastic Gum, Tool: Xylitol; Chewing Food, Breastfeeding

01:11:28 Sponsor: Function

01:13:15 Gum Disease, “Leaky Gums”, Cardiovascular Disease, Dementia, Cancer

01:20:05 Antibiotics, Ozone Therapy, Oil Pulling, Mold, Tool: Coconut Oil; Facial Trauma

01:28:07 Nicotine Gum & Pouches, Oral Health; Coffee, Teeth Whitening

01:34:16 Whole Foods, Hydroxyapatite Toothpaste; Tool: Testing Oral Microbiome

01:39:39 Water Fluoridation, History, Other Fluoride Sources, Neurocognitive Issues

01:54:57 Drinking Water & Fluoride, Toothpaste, Cavities

01:59:51 Sponsor: LMNT

02:01:07 Water Fluoridation & Levels

02:04:52 Oral Health & Fertility

02:07:03 Toothbrushing, Flossing, Waterpik, Tool: Toothbrushing & Meals

02:13:23 Teeth Spots & Markings, Fluorosis, Hypoplastic Enamel

02:19:10 Oral Health, Women, Pregnancy, Menopause & Burning Mouth

02:23:16 Geographic Tongue; Lip Balm; Mouth Breathing, Symmetrical Chewing

02:27:09 Tongue Tie, Chewing & Speech Function, Intervention

02:32:27 Red Light Therapy, Peptides & Exosomes

02:34:40 Mercury Fillings, Ceramic Composites, Retainers, Sealants

02:39:08 Dentists, Depression, Anxiety, Suicide; Insurance

02:45:05 Recap, Top Behavioral Tools for Oral Health, Tongue Scrapping

02:52:10 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

In this Huberman Lab Essentials episode, I discuss the critical role of temperature regulation in optimizing athletic and physical performance.

I explain why overheating can hinder performance and endurance and how techniques like palmar cooling can help extend physical effort by aiding temperature regulation. I also highlight how specific body areas, such as the palms and face, are key targets for regulating temperature, allowing heat to dissipate efficiently. Lastly, I discuss how temperature can support training recovery while cautioning that extreme cold, such as ice baths immediately after training, can block adaptations.

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 episode show notes at hubermanlab.com.

AG1: https://drinkag1.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Function: https://functionhealth.com/huberman

00:00:00 Huberman Lab Essentials; Physical Performance & Skills, Temperature

00:03:03 Sponsor: AG1

00:04:07 Temperature Homeostasis, Vasoconstriction & Vasodilation

00:06:42 Elevated Heat & Performance Barrier

00:08:26 Regulating Temperature, Glabrous Skin, “AVAs”

00:12:20 Sponsor: Eight Sleep

00:13:49 Strength Training & Heat Effects, Tool: Palmar Cooling

00:17:21 Endurance, Temperature & Willpower

00:20:54 Tool: Resistance Training, Running, Palmar Cooling & Water Temperature

00:24:23 Sponsor: Function

00:26:09 Ice Bath & Blocking Training Adaptations; Tool: Glabrous Skin & Recovery

00:29:31 NSAIDs (Tylenol) & Training

00:31:56 Recap & Key Takeaways

Disclaimer & Disclosures