Huberman Lab

In this Huberman Lab Essentials episode, my guest is Dr. David Buss, PhD, a professor of psychology at the University of Texas at Austin and a pioneer in the field of evolutionary psychology.

We explore the science behind human mate selection in both short- and long-term relationships. We discuss universal traits valued in long-term partners along with key differences between women and men in what they prioritize when selecting a mate. We also discuss the darker aspects of mating behavior, such as deception, the evolutionary function of jealousy and the motivations behind stalking.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AGZ by AG1: https://drinkagz.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(0:00) David Buss

(0:21) Mate Selection, Preferences & Competition

(3:26) Desirable Qualities of Men & Women, Universal Traits for Long-Term Mates

(4:38) Women’s Preferences; Men’s Preferences; Age Differences

(8:58) Sponsor: LMNT

(10:32) Mate Deception & Online Dating, Tool: Travel, Stress & Emotional Stability

(13:41) Short- vs Long-Term Mates, Men vs Women Preferences

(15:58) Sponsor: AGZ by AG1

(17:27) Jealousy, Mate Value Discrepancy, Vigilance to Violence

(20:58) The Dark Triad, Sexual Harassment & Coercion

(22:18) Stalking, Motivations & Outcomes

(24:57) Sponsor: Function

(26:38) Childhood Attachment Styles & Relationship Stability

(27:43) Self-Assessment for Mate Value, Self-Esteem

(31:20) Evolutionary Psychology & Neuroscience

(32:05) David Buss’ Books; Acknowledgements

Disclaimer & Disclosures

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My guest is Dr. Poppy Crum, PhD, adjunct professor at Stanford, former Chief Scientist at Dolby Laboratories and expert in neuroplasticity—our brain’s ability to change in response to experience. She explains how you can learn faster and ways to leverage your smartphone, AI and even video games to do so. We also discuss “digital twins” and the future of health technology. This episode will change the way you think about and use technology and will teach you zero-cost protocols to vastly improve your learning, health and even your home environment.

Read the episode show notes at hubermanlab.com.

Poppy's Cheat Sheet: https://go.hubermanlab.com/xCwHF1e

Thank you to our sponsors

AGZ by AG1: https://drinkagz.com/huberman

David: https://davidprotein.com/huberman

Helix: https://helixsleep.com/huberman

Rorra: https://rorra.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(0:00) Poppy Crum

(2:22) Neuroplasticity & Limits; Homunculus

(8:06) Technology; Environment & Hearing Thresholds; Absolute Pitch

(13:12) Sponsors: David & Helix Sleep

(15:33) Texting, Homunculus, Mapping & Brain; Smartphones

(23:06) Technology, Data Compression, Communication, Smartphones & Acronyms

(30:32) Sensory Data & Bayesian Priors; Video Games & Closed Loop Training

(40:51) Improve Swim Stroke, Analytics & Enhancing Performance, Digital Twin

(46:17) Sponsors: AGZ by AG1 & Rorra

(49:08) Digital Twin; Tool: Learning, AI & Self-Testing

(53:00) AI: Increase Efficacy or Replace Task?, AI & Germane Cognitive Load

(1:02:07) Bread, Process & Appreciation; AI to Optimize Physical Environments

(1:09:43) Awake States & AI; Measure & Modify

(1:16:37) Wearables, Sensors & Measure Internal State; Pupil Size (Pupillometry)

(1:23:58) Sponsor: Function

(1:25:46) Integrative Systems, Body & Environment; Cognitive State & Decision-Making

(1:32:11) Gamification, Developing Good Habits

(1:38:17) Implications of AI, Diminishing Cognitive Skill

(1:41:11) Digital Twins & Examples, Digital Representative; Feedback Loops

(1:50:59) Customize AI; Situational Intelligence, Blind Spots, Work & Health, “Hearables”

(2:01:08) Career Journey, Perception & Technology; Violin, Absolute Pitch

(2:09:44) Incentives & Neuroplasticity; Technology & Performance

(2:13:59) Acoustic Arms Race: Moths, Bats & Echolocation

(2:21:17) Singing to Spiders, Spider Web & Environment Detection; Crickets; Marmosets

(2:31:44) Acknowledgements

(2:33:18) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

I’m excited to share episode one of a new podcast that I’ve helped create and produce. This new podcast is called David Senra, and it’s hosted by David Senra.

For those of you not familiar with David Senra, he is an expert in all things related to greatness. He studies greatness and understands it, mostly in the domain of business but also among creatives, athletes and other world-class performers.

This first episode of the podcast is with Daniel Ek, the co-founder and CEO of Spotify. It's an absolutely spectacular conversation that I'm certain you'll enjoy.

With episode one of David Senra now available, please be sure to subscribe wherever you’re listening so you don't miss future episodes.

You can also subscribe to the podcast on the platforms below.

Spotify: https://spti.fi/TVrr557

Apple Podcasts: https://apple.co/3WaK1S6

YouTube: https://www.youtube.com/@davidsenra

X: https://x.com/davidsenra

Chapters

(0:00) Introduction from Dr. Andrew Huberman

(1:13) Reflecting on a Life-Changing Conversation

(2:30) Optimizing for Impact Over Happiness

(5:21) The Journey of Self-Motivation

(10:11) The Importance of Trust and Relationships

(15:37) The Role of Criticism and Self-Reflection

(17:37) The Evolution of an Entrepreneur

(23:27) Building a Company True to Yourself

(34:56) The Power of Trust in Business

(42:25) Intellectual Humility and Learning from Others

(42:49) Shadowing Leaders for Growth

(45:01) Learning from Mark Zuckerberg

(48:15) Balancing Personal Taste and Metrics in Product Decisions

(53:35) The Evolution of Leadership at Spotify

(59:13) Building a Company That Outlasts the Founder

(1:15:25) Managing Energy Over Time

(1:25:31) The Never-Ending Game of Life

(1:25:54) Lessons from Henry Ford

(1:27:08) The Value of Solving Problems

(1:31:42) The Importance of Quality

(1:37:20) The Power of Focus and Patience

(1:54:32) Balancing Work and Life

(2:00:25) The Journey of Self-Discovery

(2:08:43) Final Reflections and Gratitude

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In this Huberman Lab Essentials episode, I explain how the immune system defends against infection and describe the relationship between the immune and nervous systems.

I discuss the immune system's three primary layers of defense, emphasizing how each contributes to protection from infection. I share practical tools to enhance immune function and accelerate recovery from sickness, including specific breathing patterns, sleep positioning and targeted supplementation. I also explore the powerful mind-body connection, showing how mindset and nervous system activation can directly influence the body's ability to heal.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(0:00) Immune System & Nervous System

(0:33) Immune System 101, Innate & Adaptive Immune Systems

(8:03) Mucus & Microbiome, Tools: Nasal Breathing; Avoid Eyes; Ingest Fermented Foods

(10:57) Sponsor: AG1

(12:04) Sickness Behavior & Vagus Nerve, Fever, Photophobia, Rest

(16:43) Humoral Factors, Inflammatory Cytokines

(18:14) Sleep & Enhancing Immune System, Glymphatic System, Tool: Elevate Feet

(21:12) Sponsor: LMNT

(22:44) Stress & Inflammation, Tool: Early Symptoms & Cyclic Hyperventilation

(31:09) Positive Mindset & Immune Function, Dopamine

(34:03) Electroacupuncture, Fascia, Catecholamines & Inflammation

(36:22) Accelerating Recovery, Medication, Tool: Spirulina & Rhinitis

(38:34) Recap & Key Takeaways

Disclaimer & Disclosures

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My guest is Dr. Bret Contreras, PhD, CSCS, a world-renowned expert on muscle and strength building for women and for men. Bret is known as “the glute guy” for his expertise in helping people build their ideal physique, including how to grow and/or strengthen their gluteus muscles. He explains how to resistance train to improve strength, hypertrophy and aesthetics, and to overcome genetically or injury-induced weaker body parts. We cover ideal training frequency, exercise selection, sets and repetitions and periodization. Our discussion is for women and men of any age and experience level seeking to maximize their aesthetics, performance and longevity.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AGZ by AG1: https://drinkagz.com/huberman

Rorra: https://rorra.com/huberman

Carbon: https://joincarbon.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

David: https://davidprotein.com/huberman

Timestamps

(0:00) Bret Contreras

(2:43) Resistance Training for Beginners, Tools: Training Frequency; Sets, Progressive Overload, “LULUL”

(10:45) Sponsors: Rorra & Carbon

(13:57) Frequency & Exercise Flexibility, Tool: Switch Exercise Focus

(21:31) Individual Recovery, Women & Adjusting Variables, Tool: 4 Training Patterns

(31:37) Maximum Recoverable Volume (MRV), Determine MRV, Tool: Flexing & Loadless Training

(40:41) Low-Load Glute Activation; Life-Long Strength Gains, Avoiding Pain & Injury

(48:52) Sponsors: AGZ by AG1 & LMNT

(51:54) Tool: Brett’s “Big Six” Lifts; COVID Pandemic, Competition & Exercise Variety

(1:00:18) Difficult Final Reps; Tempo & Hypertrophy; Autonomy & Progressive Overload

(1:11:16) Progressive Overload, Quantity & Quality, Injury

(1:13:22) Gym vs Real-Life Constraints, Motivation, Tool: Individual Training Frequency

(1:23:38) Exercise Enjoyment, Genetics, Long-Term Strength, Injury & NEAT

(1:28:37) Tool: Realistic Consistent Schedules & 5-Year Review

(1:33:00) Sponsor: Function

(1:34:49) Glute Function; Abduction vs Adduction; Glute Vectors, Tool: Rule of Thirds

(1:45:26) Upper vs Lower Glute Maximus Exercises, Frequency

(1:49:26) Common Mistakes of Hip Thrusts

(1:52:06) Exercises to Grow Glutes, Women & Men, Hypertrophy

(2:02:14) Hip Thrust, Barbell, Hip Anatomy; Glute-Focused Hyperextension; Glute Medius Exercises

(2:08:07) Training Lagging Muscle Groups, Maintaining Strength, Muscle Memory

(2:14:23) Neck Training; Focused Training & Maintaining Strength

(2:22:06) Sponsor: David

(2:23:20) Periodic Training, Strength, Pain, Desire to Train; Tool: Training Layoffs

(2:34:24) Tool: Rep Ranges for Lagging Body Part; Growing Calves

(2:37:35) Can You Build Muscle After 40?, Perimenopause, Menopause; Pregnancy

(2:40:44) Saggy Glutes; Gain Muscle & Lose Fat?, Mini-Bulks & Cuts, Recomp, Hormones

(2:47:46) Lifting or Pilates for Strength?; Grow Glutes Without Legs; Hip Dips

(2:51:48) Spot Reduction, Abs & Fat Loss; Wide vs Narrow Hips & Training; Grip Strength; Tool: One Set to Failure

(2:57:48) Acknowledgements

(3:01:32) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, my guest is Dr. Duncan French, PhD, the vice president of performance at the UFC Performance Institute and a world-class performance specialist.

We explain how resistance training and acute stress impact hormones and outline specific weight training protocols to increase testosterone to support strength and hypertrophy. We also discuss how to use cold and heat exposure to enhance recovery and performance. Finally, we explain how to match nutrition to training goals and improve metabolic flexibility.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AGZ by AG1: https://drinkagz.com/huberman

Function: https://functionhealth.com/huberman

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

Timestamps

(0:00) Duncan French

(0:20) Resistance Training & Hormones, Testosterone, Men vs Women

(4:32) Increase Testosterone & Resistance Intensity, Tool: 6 x 10 Protocol

(7:53) Rest Periods & Metabolic Stimulus

(9:26) Sponsor: Function

(11:07) Weekly Training Sessions, Varied Intensity & Volume, Recovery

(12:34) Short-Term Stress, Testosterone & Performance, Mindset

(15:05) Deliberate Cold Exposure, Mindset & Recovery

(17:14) Tool: Cold Periodization, Recovery & Goals

(22:12) Sponsor: Eight Sleep

(23:53) Sport, Skill Training & Quality Movement, Fatigue; Mental Fatigue

(26:19) High-Intensity Training & Carbohydrates; Exogenous Ketones; Ketogenic Diet

(29:32) Metabolic Efficiency, Carbohydrates & Fat Stores, Tool: Nutrition Periodization

(32:45) Sponsor: AGZ by AG1

(34:14) Heat Adaptation, Sauna, Sweating

(37:14) Training, Nutrition & Adaptations, Tool: 12 Week Program

(39:06) Acknowledgements

Disclaimer & Disclosures

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My guest is Dr. Christof Koch, PhD, a pioneering researcher on the topic of consciousness, an investigator at the Allen Institute for Brain Science and the chief scientist at the Tiny Blue Dot Foundation. We discuss the neuroscience of consciousness—how it arises in our brain, how it shapes our identity and how we can modify and expand it. Dr. Koch explains how we all experience life through a unique “perception box,” which holds our beliefs, our memories and thus our biases about reality. We discuss how human consciousness is changed by meditation, non-sleep deep rest, psychedelics, dreams and virtual reality. We also discuss neuroplasticity (rewiring the brain), flow states and the ever-changing but also persistent aspect of the “collective consciousness” of humanity.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AGZ by AG1: https://drinkagz.com/huberman

BetterHelp: https://betterhelp.com/huberman

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

Helix: https://helixsleep.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(0:00) Christof Koch

(2:31) Consciousness; Self, Flow States

(8:02) NSDR, Yoga Nidra, Liminal States; State of Being, Intelligence vs Consciousness

(13:14) Sponsors: BetterHelp & Our Place

(15:53) Self, Derealization, Psychedelics; Selflessness & Flow States

(19:53) Transformative Experience, VR, Racism & Self; Perception Box, Bayesian Model

(28:29) Oliver Sacks, Empathy & Animals

(34:01) Changing Outlook on Life, Tool: Belief & Agency

(37:48) Sponsors: AGZ by AG1 & Helix Sleep

(40:23) Alcoholics Anonymous (AA) & Higher Power

(42:09) Neurobiology of Consciousness; Accidents, Covert Consciousness

(51:09) Non-Responsive State; Disability Bias, Will to Live, Resilience

(55:34) Will to Live, Akinetic Mutism, Neural Correlates of Consciousness

(57:43) Conflicting Perception Boxes, Meta Prior, Religion, AI

(1:06:47) AI, Violence, Swapping Perception Boxes, Video

(1:12:19) 5-MeO-DMT, Psychedelics, Light, Consciousness & Awe; Loss of Self

(1:20:54) Death, Mystical Experience, Ocean Analogy; Physicalism & Observer

(1:27:57) Sponsor: LMNT

(1:29:29) Meditation, Tool: Spacetime Bridging; Ball-bearing Analogy; Digital Twin

(1:36:16) Mental Health Decline, Social Media, Pandemic, Family & Play, Tool: Body-Awareness Exercises

(1:41:34) Dog Breeds; Movement, Cognitive Flexibility & Longevity

(1:47:17) Cynicism, Ketamine, Tool: Belief Effect; Heroes & Finding Flaws

(1:52:46) Cynicism vs Curiosity, Compassion; Deaths of Despair, Mental Health Crisis

(1:57:26) Jennifer Aniston, Recognition & Neurons; Grandmother Hypothesis

(2:03:20) Book Recommendation; Meaning of Life

(2:09:10) Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, I discuss science-supported nutrients that directly support brain structure, function and long-term cognitive health.

I highlight specific nutrients, including omega-3 fatty acids, creatine, phosphatidylserine, anthocyanins, choline and glutamine, and discuss their recommended doses and dietary sources. I also describe how taste perception, gut-brain signaling and learned associations shape what foods we prefer and crave. Finally, I share practical behavioral tools to help rewire your food preferences toward healthier choices.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AGZ by AG1: https://drinkagz.com/huberman

David: https://davidprotein.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Food & Brain Health

00:01:32 Structural Fat & Neurons, Tools: Omega-3s, EPA; Phosphatidylserine

00:05:11 Acetylcholine & Focus, Tool: Dietary Choline

00:06:48 Creatine & Brain Health, Tool: Creatine Supplementation

00:08:26 Sponsor: David

00:09:41 Anthocyanins & Brain Function, Tool: Blueberries & Berries

00:10:52 Glutamine & Brain, Tool: Glutamine & Offset Sugar Cravings

00:12:48 Brain-Boosting Nutrients, Foods & Supplements

00:15:03 Food Preference; Yum, Yuck or Meh; Mouth, Taste & Palatability

00:19:30 Gut, Nutrients & Subconscious Signaling

00:21:56 Learned Food Preferences

00:23:36 Sponsors: AGZ by AG1 & LMNT

00:26:16 Food & Learned Associations, Tool: Unpair Artificial Sweeteners

00:30:18 Belief Effects, Satiety, Tool: Rewiring Food Preferences

00:35:48 Recap & Key Takeaways

Disclaimer & Disclosures

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My guest is Michael Snyder, PhD, professor of genetics at Stanford and an expert in understanding why people respond differently to various foods, supplements, behavioral and prescription interventions. We discuss how to optimize your health and lifespan according to what type of glucose responder you are, which genes you express, your lifestyle and other factors. Dr. Snyder also explains the key ages when you need to be particularly mindful about following certain health practices. We also discuss how people respond in opposite ways to different fiber types. This episode ought to be of interest and use to anyone seeking to understand their unique biological needs and how to go about meeting those needs.

Sponsors

AGZ by AG1: https://drinkag1.com/huberman

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

David: https://davidprotein.com/huberman

Eight Sleep: https://eightsleep.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.

Timestamps

00:00 Michael Snyder

03:33 Healthy Glucose Range, Continuous Glucose Monitors CGM, Hemoglobin A1c

09:02 Individual Variability & Food Choice, Glucose Spikes & Sleepiness

12:18 Sponsors: AGZ by AG1 & Wealthfront

15:16 Glucose Spikes, Tools: Post-Meal Brisk Walk; Soleus “Push-Ups”; Exercise Snacks

21:06 Glucose Dysregulation, Diabetes & Sub-Phenotypes, Tool: Larger Morning Meal

28:34 Exercise Timing, Muscle Insulin Resistance

30:49 Diabetes Subtyping, Weight, Glucose Control; Incretins

35:41 GLP-1 Agonists, Diabetes, Tool: Muscle Maintenance & Resistance Training

38:40 Metformin, Berberine, Headaches

41:01 GLP-1 Agonists, Cognition, Longevity, Tool: Habits Support Medication; Cycling

47:41 Subcutaneous vs Visceral Fat, Organ Stress

49:10 Sponsors: David & Eight Sleep

51:58 Meal Timing & Sleep, Tools: Post-Dinner Walk, Routines, Bedtime Consistency

57:16 Microbiome, Immune System & Gut; Diet & Individual Variability

1:02:52 Fiber Types, Cholesterol & Glucose, Polyphenols

1:09:50 Food As Medicine; Fiber, Microbiome & Individual Variability; Probiotics

1:18:48 Sponsor: Function

1:20:35 Profiling Healthy Individuals, Genomes, Wearables

1:26:31 Whole-Body MRIs, Nodules, Healthy Baseline, Early Diagnosis

1:34:07 Sensors, CGM, Sleep, Heart Rate Variability HRV, Tools: Mindset Effects, Increase REM

1:39:30 HRV, Sleep, Exercise, Tool: Long Exhales; Next-Day Excitement & Sleep

1:42:48 Organ Aging, “Ageotypes”; Biological Age vs Chronological Age

1:49:41 Longevity, Health Span, Genetics, Blue Zones

1:52:19 Epigenetics, Viral Infection & Disease

1:58:54 ALS, Heritability; Neuroprotection, Nicotine

2:03:47 Air Quality, Allergies, DEET & Pesticides, Inflammation, Mold; Microplastics

2:15:02 Single-Drop Blood Test & Biomarkers, Wearables, Observational Trials

2:20:33 Acupuncture, Blood Pressure

2:26:40 Immersive Events & Mental Health Benefits

2:34:59 Data, Nutrition & Lifestyle; Siloed Health Care vs Personalized Medicine

2:43:06 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter

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In this Huberman Lab Essentials episode, my guest is Dr. Alia Crum, PhD, professor of psychology at Stanford University and the director of the Stanford Mind & Body Lab.

Dr. Crum explains that our mindsets—for example, what we believe about stress, exercise and the food we eat—shape how we feel, behave and even how our bodies respond. We discuss studies showing simply believing a food is indulgent can shift satiety hormones and that viewing your daily activity as real exercise can improve weight loss and health markers. We also discuss how to reframe stress so it becomes a tool for growth and improved performance.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Function: https://functionhealth.com/huberman

Carbon: https://joincarbon.com/huberman

Timestamps

(00:00) Alia Crum

(00:20) Mindset, Core Beliefs; Examples of Mindset

(04:56) Mindset Shapes Body's Response, Placebo Effects, Tool: Mindset for Weight Loss

(10:18) Sponsor: Function

(11:58) Different Diets & Mindset

(13:32) Nocebo Effect

(14:26) Exercise Mindsets, Weight Loss & Health Benefits

(17:11) Stress, Tool: Stress is Enhancing Mindset, Mental & Physical Benefits

(24:24) Mindset, Stress, Motivation & Physiology

(26:18) Sponsors: AG1 & Carbon

(29:21) Stress, Mindset & Hormones

(30:53) Mindsets as Portals to Unconscious, Tool: Stress Mindset Awareness

(32:28) Leverage Stress, Tool: Adopt a Stress is Enhancing Mindset

(35:31) Mindsets Matter, Athletics

(37:19) Resources, Toolkits & Acknowledgements

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices