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.

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

My guest is Stuart McMillan, a renowned track and field coach who has trained dozens of Olympic medalists, professional athletes, and team coaches across a diverse range of sports. We discuss how to use plyometric work to improve mobility, strength, posture, and overall health.

We emphasize the enormous benefits of skipping—a form of plyometrics—for joint health, aerobic conditioning, and coordination, as well as its advantages for people of all ages and fitness levels. We also explore the expressive nature of human movement, highlighting how certain movements reveal and can evolve one’s unique personality and abilities.

Stu explains how resistance training, skipping, and striding can improve movement efficiency in all aspects of life. Anyone who exercises, as well as serious athletes, will benefit immensely from Stu McMillan’s knowledge of human mechanics and the practical tools he generously shares in this discussion.

Read the full episode show notes at hubermanlab.com.

AG1: https://drinkag1.com/huberman

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

Wealthfront**: https://wealthfront.com/huberan

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

Function: https://functionhealth.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.

00:00:00 Stuart McMillan

00:02:27 Running, Sprinting, Event Distances

00:09:01 Sponsors: Our Place & Wealthfront

00:12:13 Natural Sprinters, Kids, Sports Specialization

00:17:00 Athletes, Identity, Race Selection

00:23:38 Walking to Sprinting, Gait Patterns, Tool: Flat-Foot Contact

00:30:35 Visual Focus, Body Position, Running, Lifting Weights

00:36:00 Tool: Skipping & Benefits

00:42:18 Sponsors: AG1 & Helix Sleep

00:45:01 Tools: Skipping, Beginners, Jogging Incorporation

00:49:50 Transition Points, Tool: Skipping, Maximum Amplitude

00:53:03 Concentric & Eccentric Phases, Running

00:55:32 Transitioning to Striding, Posture, Center of Mass

01:03:11 Older Adults, Eccentric Control, Tool: Skipping

01:08:00 Naming Importance & Public Health; Skipping, Plyometrics

01:12:18 Sponsor: Function

01:14:06 Cross-Body Coordination, Rotation, Gaits; Phones & Posture

01:22:27 Expression Through Movement, Playfulness, Confidence

01:28:53 Being Yourself, Expression, Essence & Movement

01:36:39 Connecting with Movement, Building Cues, Mood Words

01:45:05 Pressure & Peace; Exercise, Movement & Age

01:51:39 Music, Art, Rhythm, Coaching; Soccer, Greatest Players & Countries

02:00:25 White & Black Athletes, Genetics, Environment

02:08:27 Running Form, Tools: High Knees, Stiff Springs, Hip Extension

02:17:21 Skipping Rope, Aging; Protocols & Rigidity, Principles Alignment

02:22:12 Resistance Training to Improve Movement, Sprinting Kinetics, Individualization

02:32:29 Transferring Weight Room to Track, Staggered Stance, Stretching

02:36:52 Performance-Enhancement, Elite Athletes, Androgen, Reputation

02:46:45 Testosterone Replacement Therapy (TRT), Age; Pharmacology vs. Training

02:52:14 Single Physical Metric & Sprinting; Pressure & Peace

02:58:34 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

In this Huberman Lab Essentials episode, I explain how specific hormones influence both energy levels and the immune system and discuss practical tools for increasing energy throughout the day and managing stress.

I discuss the mechanism through which cortisol and epinephrine (adrenaline) impact the brain and body and why it’s important to regulate their levels, considering factors like time of day or stress levels. I also cover the positive benefits of short-term stress and behavioral protocols to increase energy and enhance stress resilience. Additionally, I explain how to optimize hormone levels through tools like sunlight exposure, meal timing, and supplements such as ashwagandha.

Huberman Lab Essentials episodes are approximately 30 minutes long and focus on key science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will continue to be released every Monday.

Read the full episode show notes at hubermanlab.com.

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

00:00:00 Huberman Lab Essentials; Immunity & Energy

00:01:34 Cortisol, Epinephrine (Adrenaline)

00:03:32 Sponsors: BetterHelp & LMNT

00:06:03 Cortisol & Epinephrine Biology

00:07:50 Timing Cortisol Release, Tool: Morning Sunlight Exposure

00:10:07 Daytime Stress, Learning & Cortisol

00:11:30 Tool: Increase Energy, Ice Baths, Cyclic Breathing, HIIT

00:16:23 Sponsor: AG1

00:17:26 Tool: Building Resilience; Cortisol vs. Epinephrine Effects, Immune System

00:21:29 Brief Stressors & Immune System

00:25:12 Sponsor: Function

00:26:59 Chronic Stress, Cortisol, Hunger & Food Choice

00:29:18 Stress & Gray Hair?

00:29:55 Reduce Cortisol & Supplements, Ashwagandha, Apigenin

00:31:39 Optimizing Cortisol & Epinephrine, Tool: Meals, Circadian Eating, Fasting

00:34:15 Recap & Key Takeaways

Disclaimer & Disclosures

My guest is Dr. John Kruse, M.D., Ph.D., a psychiatrist specializing in treating people with attention-deficit/hyperactivity disorder (ADHD). We discuss the many stimulant and nonstimulant ADHD medications available, covering both their potential benefits and risks. We also explore behavioral approaches to managing ADHD, the key role of maintaining a consistent sleep-wake schedule, and the impact of exercise, fish oil supplementation, and video games on ADHD. Additionally, we examine the genetic and environmental factors contributing to the rise in adult and child ADHD diagnoses and offer various options to consider if you or someone you know is struggling with focus.

Read the full episode show notes at hubermanlab.com.

AG1: https://drinkag1.com/huberman

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

Joovv: https://joovv.com/huberman

LMNT: https://drinklmnt.com/huberman

Mateina: https://drinkmateina.com/huberman

00:00:00 Dr. John Kruse

00:02:11 Attention-Deficit/Hyperactivity Disorder (ADHD)

00:05:37 Genetics & Environment; COVID Pandemic & ADHD Diagnoses

00:11:43 Sponsors: Eight Sleep & Joovv

00:14:26 ADHD, Interest & Careers

00:20:40 Social Media & Distractibility; ADHD & Lifespan Effect

00:27:39 Hyperfocus, Flow States

00:33:45 Tools: 4 Essential Behaviors for ADHD; Regular Meal Schedule

00:41:06 Sponsor: AG1

00:42:21 Tool: Regular Sleep Timing; Stimulants & Sleep

00:48:06 Insomnia; Tools: Bedtime Structure, Exercise, Phones, Breathing

00:52:30 Nighttime Waking Up; Cyclic Sighing

00:56:35 Exercise; Addiction, Risk, Kids & Stimulants; Catecholamines & Focus

01:04:32 Ritalin, Stimulants, Amphetamines; Amphetamine-Induced Psychosis & Risks

01:16:46 Sponsor: LMNT

01:18:03 Adult ADHD & Medications; Stimulants & Cardiovascular Risk?

01:26:06 Adult ADHD Medication Choices, Psychosis, Cannabis

01:33:49 ADHD Symptoms, Nicotine; Caffeine, Energy Drinks, L-Theanine

01:43:28 Fish Oil, Cardiac Effects & ADHD, Tool: Fish Oil Dose, EPA vs DHA

01:49:38 Sponsor: Mateina

01:51:04 Gut Microbiome

01:52:56 ADHD & Cognitive Behavioral Therapy (CBT), Tool: Task List System

01:57:52 Video Games, Neurofeedback, ADHD Benefit?, Tool: Technology Restriction

02:02:26 Guanfacine, Clonidine, Hypertension, Effects & Timeframe

02:10:13 Modafinil, History & Forms, Dependence

02:19:02 Drug Holidays; Short- vs Long-Acting Drugs, Addiction, Vyvanse

02:28:56 Time Perception, ADHD, Circadian Rhythm Disruption, Phototherapy

02:35:39 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 two key hormones control metabolism and discuss tools to enhance their levels to improve metabolic health.

I discuss the pathways through which the brain and body interact to produce thyroid hormone and growth hormone, and how these hormones influence essential processes like tissue growth and repair, body composition, and energy production. I explain how thyroid hormone levels are influenced by key nutrients, such as iodine, selenium, and L-tyrosine. I also explain how practices such as exercise, sleep, meditation and sauna can offset age-related declines in growth hormone, to optimize overall hormone health and metabolism.

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 episode show notes at hubermanlab.com.

AG1: https://drinkag1.com/huberman

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

David: https://davidprotein.com/huberman

00:00:00 Huberman Lab Essentials; Hormones & Metabolism

00:01:41 Hypothalamus, Pituitary, Thyroid

00:03:22 Thyroid Hormone Functions, Tools: Iodine, Selenium, L-Tyrosine

00:07:55 Sponsor: Eight Sleep

00:09:27 Thyroid Hormone, Glucose & Metabolism; Thyroid Hormone Disorders

00:11:45 Growth Hormone Functions, Prescription Growth Hormone

00:14:41 Growth Hormone Release, Tools: Sleep & Bedtime Fasting

00:16:07 Growth Hormone Release, Tool: Meditation

00:18:21 Sponsor: AG1

00:19:24 Growth Hormone Release, Tools: Exercise, Warm-Up, Glucose, Cool Down

00:22:04 Growth Hormone Supplements, Arginine

00:24:07 Offsetting Age-Related Growth Hormone Decline

00:25:05 Temperature & Growth Hormone, Tool: Sauna Protocol

00:29:23 Sponsor: David Protein

00:30:38 Peptides, Sermorelin, Secretagogues, Risk

00:33:26 Recap & Key Takeaways

Disclaimer & Disclosures

My guest is Dr. Richard Schwartz, Ph.D., therapist, author, and founder of Internal Family Systems (IFS) therapy. We discuss how IFS views the mind as a collection of parts, each shaped by different life experiences—both good and bad, including trauma. To demonstrate how IFS works, Dr. Schwartz guides Dr. Huberman and you, the listener, through an example IFS session. We also explore how IFS and body awareness can help break harmful thought and behavior patterns, promote emotional healing, and build healthier relationships.

Read the full episode show notes at hubermanlab.com.

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

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

Wealthfront**: https://wealthfront.com/huberman

Function: https://functionhealth.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.

00:00:00 Dr. Richard Schwartz

00:02:11 Internal Family Systems (IFS), Self & Parts

00:07:23 Sponsors: BetterHelp & David Protein

00:09:44 Trauma & Parts: Exiles, Roles, Critic, Managers, Firefighters

00:15:32 Frustration & Anger, Surrender & Perspective

00:19:35 Feelings, Curiosity & Self-Exploration, Protecting Other Parts

00:29:35 Exploration of Inner Frustration, Judgement, Firefighters, Protectors

00:40:04 Titanium Teddy Bear, The Self & Curiosity, Tool: The 8 C’s & Self

00:46:41 Sponsors: AG1 & Wealthfront

00:49:24 IFS Therapy, Self-Exploration

00:53:47 Role Confusion, Conflict, Self & Clarity; Legacy Burdens

01:00:26 Cognitive vs Somatic Feelings; Tools: Localize Body Feeling, Curiosity

01:04:11 IFS & Psychedelics, Ketamine, Big Self, Journal Retractions

01:11:18 Early Morning, Breathwork, Exiles & Healing

01:13:53 Sponsor: Function

01:15:41 Shame, Racism, Protectors & Carrying Burden, Compassion

01:21:29 Unhealthy Romantic Relationships, Child-Parent Relationship

01:27:06 Therapist, Self-Exploration, Protectors & Introduction to Self

01:31:08 Tool: Questions for a Self-Exploration of Internal Protectors

01:39:30 Writing, Forming New Relationships with Parts, Leading with Self

01:42:51 Protectors, Managers, Firefighters, Suicidal & Addiction Behaviors

01:48:37 Overworking, Fear, Mortality

01:54:35 Technology & Distraction, Exiles, Worthlessness

01:58:58 Psychiatry, Medicine, New Ideas

02:02:58 Culture & Expanding Problems, Activism & Self

02:10:39 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 hormones regulate hunger, appetite and feelings of satiety (fullness), along with strategies to help control appetite.

I describe how the body senses nutrient levels and how the brain processes these signals to stimulate hunger or suppress appetite. I also discuss how certain foods can help curb hunger, while processed foods and emulsifiers can interfere with satiety signals, leading to overeating. Additionally, I cover how lifestyle factors such as exercise and meal timing regulate blood glucose levels, which in turn impact hunger and appetite.

Huberman Lab Essentials episodes are approximately 30 minutes long and focus on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, while our full-length episodes will continue to be released every Monday.

This Huberman Lab Essentials is from the full-length Huberman Lab episode, “How Our Hormones Control Our Hunger, Eating & Satiety.”

Read the full episode show notes at hubermanlab.com.

AG1: https://drinkag1.com/huberman

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

Mateina: https://drinkmateina.com/huberman

LMNT: https://drinklmnt.com/huberman

For all Huberman Lab sponsors, visit hubermanlab.com/sponsors.

00:00:00 Huberman Lab Essentials; Hunger & Appetite

00:00:56 Hunger, Hypothalamus, Cortex & Mouth

00:04:46 Sponsor: David Protein

00:06:02 Melanocyte-Stimulating Hormone, AgRP Neurons, Ghrelin, Tool: Regular Meal Timing

00:10:13 Cholecystokinin (CCK), Tool: Omega-3s, Amino Acids & Blunting Appetite

00:13:26 Sponsor: AG1

00:14:30 Highly-Processed Foods, Emulsifiers, Tool: Whole Foods & Satiety Signals

00:19:10 Insulin, Glucose, Type 1 & 2 Diabetes

00:22:16 Sponsor: Mateina

00:23:41 Insulin & Glucagon, Tools: Food Order, Movement & Blood Glucose

00:27:26 Tool: Exercise & Stable Blood Sugar

00:29:38 Metformin, Ketogenic Diet, Blood Glucose

00:31:59 Sponsor: LMNT

00:33:16 Diabetes, Urine & Blood Sugar

00:35:40 Caffeine, Tool: Yerba Mate, Glucagon-Like Peptide -1 (GLP-1), Appetite

00:38:49 Recap & Key Takeaways

Disclaimer & Disclosures

My guest is Dr. Roger Seheult, M.D., a board-certified physician in internal medicine, pulmonary diseases, critical care, and sleep medicine at Loma Linda University. We discuss the powerful benefits of light therapy, including infrared light, red light, and sunlight, for improving mitochondrial function in all the body’s organs. We also explore ways to reduce the risk of influenza, colds, and other illnesses that affect the lungs, sinuses, and gut.

Topics include the flu shot, whether handwashing truly prevents illness transmission, and treatments for long COVID and mold toxicity. We review the efficacy of N-acetylcysteine (NAC), the power of hydrotherapy for combating infections, and strategies for improving sleep and overall health. Additionally, we discuss air quality. This episode provides actionable, science-based tools for preventing and treating infectious illnesses.

Read the full show notes for this episode at hubermanlab.com.

AG1: https://drinkag1.com/huberman

Joovv: https://joovv.com/huberman

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

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

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

00:00:00 Dr. Roger Seheult

00:02:16 Avoiding Sickness, Immune System, Tool: Pillars of Health, NEWSTART

00:08:03 Sponsors: Joovv & Eight Sleep

00:10:46 Sunlight, Mitochondria, Tool: Infrared Light & Melatonin

00:19:09 Melatonin Antioxidant, Reactive Oxygen Species (ROS)/Free Radicals

00:26:38 Infrared Light, Green Spaces, Health & Mortality

00:31:35 Infrared Light, Mitochondrial Dysfunction, Disease

00:38:46 Sunlight & Cancer Risk?, Tools: UV Light, Clothing & Sunlight Exposure

00:41:01 Sponsors: AG1 & LMNT

00:43:32 Sunlight, Incidence of Influenza or COVID

00:48:41 Tools: Sunlight Exposure Duration, Winter Months

00:55:18 Infrared Lamps?, Winter Sunlight Exposure; Obesity & Metabolic Dysfunction

00:59:48 Cloudy Days; Sunlight, Primitive Therapy, Hospitals

01:11:33 Sponsor: Function

01:13:21 Artificial Lights, Hospitals & Light Therapy?, ICU Psychosis

01:22:16 Sleep & Darkness, Tools: Eye Mask, Bathroom Navigation; Meals & Light

01:28:27 Influenza, Flu Shots, Swiss Cheese Model; Flu Shot Risks?

01:38:13 Masks?, Flu; Handwashing

01:42:16 Sponsor: Our Place

01:43:57 Water, Sodium; Innate Immune System, Fever & Hydrotherapy

01:53:46 Fever, Heat Hydrotherapy, Interferon & Immune System

01:58:25 Cold Hydrotherapy, Vasoconstriction & White Blood Cells

02:09:56 N-Acetyl Cysteine (NAC), Glutathione, White Clots, Flu, Covid

02:19:28 Tool: NAC Dose & Regimen; Mucous, Flu Symptoms

02:25:25 Zinc Supplementation, Copper; Exogenous Interferon

02:28:40 Eucalyptus Oil, Inhalation

02:32:22 Air, Smoking, Vaping, Nicotine Gum

02:36:49 Fresh Air, Forest Bathing, Tool: Go Outdoors

02:40:09 Nature vs Inside Environments, Dark Days/Bright Nights Problem

02:52:38 Long COVID, Mitochondrial Dysfunction, Intermittent Fasting, Sunlight

03:00:43 Covid & Varied Severity, Smell Loss Recovery

03:05:04 Mold Toxicity, Lungs, Germ vs Terrain Theory, Immunocompromised

03:11:46 Trust, Spirituality, Community, Faith; Forgiveness

03:19:46 Hospital Admission, Tool: Asking Questions

03:25:42 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures