Huberman Lab

This episode my guest is Dr. Jack Feldman, Distinguished Professor of Neurobiology at the University of California, Los Angeles and a pioneering world expert in the science of respiration (breathing). We discuss how and why humans breathe the way we do, the function of the diaphragm and how it serves to increase oxygenation of the brain and body. We discuss how breathing influences mental state, fear, memory, reaction time, and more. And we discuss specific breathing protocols such as box-breathing, cyclic hyperventilation (similar to Wim Hof breathing), nasal versus mouth breathing, unilateral breathing, and how these each affect the brain and body. We discuss physiological sighs, peptides expressed by specific neurons controlling breathing, and magnesium compounds that can improve cognitive ability and how they work. This conversation serves as a sort of "Master Class" on the science of breathing and breathing-related tools for health and performance. 

For the full show notes, visit hubermanlab.com.

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

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

Momentous: https://livemomentous.com/huberman

(00:00:00) Introducing Dr. Jack Feldman

(00:03:20) Sponsors: LMNT & Waking Up

(00:10:35) Why We Breathe 

(00:14:35) Neural Control of Breathing: “Pre-Botzinger Complex”

(00:16:20) Nose vs Mouth Breathing

(00:18:18) Skeletal vs. Smooth Muscles: Diaphragm, Intracostals & Airway Muscles

(00:20:11) Two Breathing Oscillators: Pre-Botzinger Complex & Parafacial Nucleus

(00:26:20) How We Breathe Is Special (Compared to Non-Mammals)

(00:33:40) Stomach & Chest Movements During Breathing

(00:36:23) Physiological Sighs, Alveoli Re-Filling, Bombesin

(00:49:39) If We Don’t Sigh, Our Lung (& General) Health Suffers

(01:00:42) Breathing, Brain States & Emotions 

(01:05:34) Meditating Mice, Eliminating Fear 

(01:11:00) Brain States, Amygdala, Locked-In Syndrome, Laughing

(01:16:25) Facial Expressions

(01:19:00) Locus Coeruleus & Alertness

(01:29:40) Breath Holds, Apnea, Episodic Hypoxia, Hypercapnia

(01:35:22) Stroke, Muscle Strength, TBI

(01:38:08) Cyclic Hyperventilation

(01:39:50) Hyperbaric Chambers

(01:40:41) Nasal Breathing, Memory, Right vs. Left Nostril

(01:44:50) Breathing Coordinates Everything: Reaction Time, Fear, etc.

(01:57:13) Dr. Feldman’s Breathwork Protocols, Post-Lunch 

(02:02:05) Deliberately Variable Breathwork: The Feldman Protocol

(02:06:29) Magnesium Threonate & Cognition & Memory 

(02:18:27) Gratitude for Dr. Feldman’s Highly Impactful Work

(02:20:53) Zero-Cost Support, Sponsors, Instagram, Twitter, Supplements

Title Card Photo Credit: Mike Blabac

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In this episode, I review the science of habit formation and habit elimination and how the process of neuroplasticity (brain rewiring) underlies these processes.

I describe two new systems for habit formation. The first system is grounded in the neuroscience of brain states and our ability to perform (and to avoid) certain tasks at different phases of the 24-hour day. The second system focuses on 21-day habit formation and consolidation.

I also discuss "task bracketing" as an approach to enhancing habit formation and eliminating unwanted habits and the neural circuits that underlie task bracketing in the basal ganglia (a brain region for generating and stopping behaviors). I also review the science of dopamine rewards and how to apply that knowledge to shaping habits.

The science and tools in this episode ought to be helpful for anyone looking to build better habits and eliminate unwanted habits for school, work, fitness, relationships, creative endeavors, and more—indeed for any person or situation where behavioral changes are needed.

For the full show notes, visit hubermanlab.com.

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

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

Momentous: https://livemomentous.com/huberman

(00:00:00) Introducing Habits; New Programs

(00:02:46) Sponsors: LMNT & Waking Up

(00:06:52) Habits versus Reflexes, Learning, Neuroplasticity

(00:08:51) Goal-Based Habits vs. Identity-Based Habits

(00:11:40) How Long It (Really) Takes to Form a Habit; Limbic-Friction

(00:16:07) Linchpin Habits 

(00:18:55) Mapping Your Habits; Habit Strength, Context-Dependence

(00:22:55) Automaticity

(00:24:03) Tool 1: Applying Procedural Memory Visualizations

(00:27:48) Hebbian Learning, NMDA receptors

(00:31:00) Tool 2: Task Bracketing; Dorsolateral Striatum

(00:37:08) States of Mind, Not Scheduling Time Predicts Habit Strength

(00:38:16) Tool 3: Phase-Based Habit Plan: Phase 1

(00:46:29) Tool 3: Phase-Based Habit Plan: Phase 2

(00:55:24) Tool 3: Phase-Based Habit Plan: Phase 3

(01:01:34) Habit Flexibility

(01:04:57) Should We Reward Ourselves? How? When? When NOT to.

(01:10:30) Tool 4: “Dopamine Spotlighting” & Task Bracketing

(01:18:22) Tool 5: The 21-Day Habit Installation & Testing System

(01:28:26) Breaking Habits: Long-Term (Synaptic) Depression

(01:35:49) Notifications Don’t Work

(01:37:50) Tool 6: Break Bad Habits with Post-Bad-Habit “Positive Cargo”

(01:44:26) Addictions as Habits: https://hubermanlab.com/dr-anna-lembke-understanding-and-treating-addiction

(01:45:28) Conclusion & Synthesis 

(01:48:27) Zero-Cost Support, Sponsors, Supplements, Instagram, Twitter

Title Card Photo Credit: Mike Blabac

Disclaimer

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In this episode, I am joined by Dr. David Sinclair, tenured Professor of Genetics at Harvard Medical School and an expert researcher in the field of longevity. Dr. Sinclair is also the author of the book Lifespan: Why We Age & Why We Don't Have To, and the host of the Lifespan Podcast, which launches January 5, 2022. 

In this interview, we discuss the cellular and molecular mechanisms of aging and what we all can do to slow or reverse the aging process. We discuss fasting and supplementation with resveratrol, NAD, metformin, and NMN. We also discuss the use of caffeine, exercise, cold exposure, and why excessive iron load is bad for us. We discuss food choices for offsetting aging and promoting autophagy (clearance of dead cells). And we discuss the key blood markers everyone should monitor to determine your biological versus chronological age. We also discuss the future of longevity research and technology. This episode includes lots of basic science and specific, actionable protocols, right down to the details of what to do and when. By the end, you will have in-depth knowledge of the biology of aging and how to offset it.

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

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

Momentous: https://livemomentous.com/huberman

00:00:00 Dr. David Sinclair, Harvard Medical School  

00:03:45 Sponsors: AG1, LMNT & Waking Up

00:07:45 “Aging as a Disease” vs. Longevity & Anti-Aging  

00:10:23 What Causes Aging? The Epigenome  

00:15:53 Cosmetic Aging  

00:17:15 Development Never Stops, Horvath Clock  

00:20:12 Puberty Rate as a Determinant of Aging Rate  

00:23:00 Fasting, Hunger & Food Choices  

00:32:44 Fasting Schedules, Long Fasts, (Macro)Autophagy  

00:34:50 Caffeine, Electrolytes  

00:35:56 Blood Glucose & the Sirtuins; mTOR  

00:37:55 Amino Acids: Leucine, “Pulsing”  

00:44:35 Metformin, Berberine  

00:50:29 Resveratrol, Wine  

00:53:20 What Breaks a Fast?  

00:56:45 Resveratrol, NAD, NMN, NR; Dosage, Timing  

01:09:10 Are Artificial Sweeteners Bad for Us?  

01:12:04 Iron Load & Aging  

01:15:05 Blood Work Analysis  

01:19:37 C-Reactive Protein, Cholesterol: Serum & Dietary  

01:26:02 Amino Acids, Plants, Antioxidants  

01:33:45 Behaviors That Extend Lifespan, Testosterone, Estrogen  

01:40:35 Neuroplasticity & Neural Repair  

01:46:19 Ice Baths, Cold Showers, “Metabolic Winter”  

01:48:07 Obesity & How It Accelerates Aging, GnRH  

01:52:10 Methylation, Methylene Blue, Cigarettes  

01:56:17 X-Rays  

01:59:00 Public Science Education, Personal Health  

02:05:40 The Sinclair Test You Can Take: www.doctorsinclair.com  

02:08:13 Zero-Cost Support & Resources, Sponsors, Supplements, Instagram  

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This episode I discuss the science of social bonding- the process by which we form attachments. I explain the neural and hormonal basis for "social homeostasis" (our drive for a given amount of socializing) which reveals why we get lonely, why we seek out connection with others and how power dynamics (hierarchies) shape those connections. I also discuss the neurochemical basis of introversion and extroversion, of trust and how shared experiences that promote similar physiological states in two or more individuals, leads to more rapid bonding. I also discuss how food and oxytocin play key roles in social bonding. This episode covers quality peer-reviewed science and practical tools for anyone seeking to find, build or end relationships.

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

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

Momentous: https://livemomentous.com/huberman

00:00:00 Social Bonding: Child-Parent, Romantic, Friendship, Breakups  

00:03:10 Sponsors: AG1, LMNT & Waking Up

00:07:08 Social Bonding as a Biological Process  

00:10:03 Social Isolation  

00:13:32 Social Homeostasis & Neural Circuits for Social Drive  

00:18:55 Brain Areas & (Neuro)Chemistry of Social Drive  

00:22:48 What Is Social Homeostasis & Dopamine  

00:27:00 When We Lack Social Interactions: Short- Versus Long-Term  

00:28:10 Introverts & Extroverts  

00:31:00 “Good” Versus “Bad” Social Interactions & Hierarchies  

00:33:54 Loneliness & Dorsal Raphe Nucleus & Social Hunger  

00:37:33 Tools  

00:38:05 Socializing & Food Appetite: Crossover Craving  

00:42:45 Falling in Love  

00:45:05 Tools for Social Bonds: Merging Physiologies; Story  

00:53:54 Childhood Attachment Patterns in Adulthood  

01:03:45 Attachment Styles: Autonomic Versus Intellectual Attachment  

01:06:10 Emotional Empathy & Cognitive Empathy, Arguing  

01:09:45 Allan N. Schore & “Right Brain Psychotherapy”  

01:10:40 Oxytocin & Trust, In Males Versus Females, Hormonal Glue  

01:16:10 Repairing Broken Bonds to Self & Others  

01:18:56 Social (Media) Butterflies: Biological Basis  

01:24:08 Key Points for Bonding & Understanding Social Bonds  

01:27:07 Breaking Up  

01:28:36 Synthesis  

01:31:17 Zero-Cost Support, Sponsors, Supplements, Instagram, Twitter  

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In this episode, my guest is Dr. David Berson, Ph.D., Professor & Chairman of Neuroscience at Brown University. Dr. Berson discovered the neurons in your eye that set your biological rhythms for sleep, wakefulness, mood and appetite. He is also a world-renowned teacher of basic and advanced neuroscience, having taught thousands of university lectures on this topic. Many of his students have become world-leading neuroscientists and teachers themselves. 

Here Dr. Berson takes us on a structured journey into and around the nervous system, explaining: how we perceive the world and our internal landscape, how we balance, see, and remember. Also, how we learn and perform reflexive and deliberate actions, how we visualize and imagine in our mind, and how the various circuits of the brain coordinate all these incredible feats. 

We discuss practical and real-life examples of neural circuit function across the lifespan. Dr. Berson gives us a masterclass in the nervous system—one that, in just less than two hours, will teach you an entire course's worth about the brain and how yours works.

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

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

Momentous: https://livemomentous.com/huberman

00:00:00 Dr. David Berson  

00:03:11 Sponsors: AG1, LMNT & Waking Up

00:08:02 How We See  

00:10:02 Color Vision  

00:13:47 “Strange” Vision  

00:16:56 How You Orient In Time  

00:25:45 Body Rhythms, Pineal Function, Light & Melatonin, Blueblockers  

00:34:45 Spending Time Outdoors Improves Eyesight  

00:36:20 Sensation, Mood, & Self-Image  

00:41:03 Sense of Balance  

00:50:43 Why Pigeons Bob Their Heads, Motion Sickness  

01:00:03 Popping Ears  

01:02:35 Midbrain & Blindsight  

01:10:44 Why Tilted Motion Feels Good  

01:13:24 Reflexes vs. Deliberate Actions  

01:16:35 Basal Ganglia & the “2 Marshmallow Test”  

01:24:40 Suppressing Reflexes: Cortex  

01:33:33 Neuroplasticity  

01:36:27 What is a Connectome?  

01:45:20 How to Learn (More About the Brain)  

01:49:04 Book Suggestion, My Berson Appreciation  

01:50:20 Zero-Cost Ways to Support the HLP, Guest Suggestions, Sponsors, Supplements  

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In this episode, I discuss fear and trauma, including the neural circuits involved in the "threat reflex" and how specific experiences and memories come to activate that system. I also discuss how our body is involved in trauma and fear. First, I describe the logic of fear mechanisms and how "top-down" processing-- meaning connections from the parts of the brain that assign meaning to our feelings, are involved in fear and erasing fears and traumas. Then I discuss what successful fear and trauma treatment must include and consider various treatments for whether they meet that standard, such as EMDR, Cognitive Behavioral Therapy, Ketamine, other drug-assisted therapies, and more. I also review new data on how 5 minutes per day of deliberate, self-imposed stress can erase fear and depression. And I review the role that social connection plays in erasing or maintaining fears by activating specific molecular pathways in the brain and body. Finally, I review supplementation with over-the-counter compounds for their effects on anxiety and fear and when to take them, if at all. 

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

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

Momentous: https://livemomentous.com/huberman

00:00:00 Introducing Fear, Trauma & Trauma  

00:02:31 Sponsors: AG1, LMNT & Waking Up

00:06:49 What is Fear?  

00:11:45 Autonomic Arousal: “Alertness” vs. “Calmness”  

00:13:44 Hypothalamic-Pituitary-Adrenal Axis (HPA axis)  

00:17:36 “The Threat Reflex”: Neural Circuits for Fear  

00:28:24 Controlling Fear: Top-Down Processing  

00:32:27 Narratives: “Protective or Dangerous”  

00:35:58 Attaching Fear to Events: Classical Conditioning & Memory  

00:41:45 How Fear Learning Occurs: Long Term Potentiation, NMDA  

00:46:10 Extinguishing (Reducing) Fears  

00:50:25 Cognitive (Narrative) Therapies for Fear  

00:57:56 Repetition of Narrative, Overwriting Bad Experiences with Good  

01:05:28 EMDR: Eye Movement Desensitization Reprocessing  

01:14:00 Social Connection & Isolation Are Chemically Powerful  

01:18:23 Trans-Generational Trauma  

01:25:00 PTSD Treatments: Ketamine, MDMA, Oxytocin  

01:39:25 How Do You Know If You Are Traumatized?  

01:46:16 Deliberate Brief Stress Can Erase Fears & Trauma  

01:49:50 Erasing Fears & Traumas in 5 Minutes Per Day  

01:59:42 Nutrition, Sleep, & Other General Support Erasing Fear & Trauma  

02:02:30 Supplements for Anxiety, Fear: Saffron, Inositol, Kava  

02:10:00 Synthesis  

02:11:46 Zero-Cost Support, Sponsors, Supplements, Instagram, Twitter  

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In this episode, my guest is Dr. David Buss, Ph.D., Professor of Psychology at the University of Texas, Austin, and one of the founding members of the field of evolutionary psychology.

Dr. Buss describes his work on how people select mates for short and long-term relationships, the dynamics of human courtship, and mate value assessment — meaning how people measure up as potential partners. We also discuss the causes of infidelity and differences for infidelity in men and women. He explains how people evaluate and try to alter other people’s mate value as a means to secure and even poach mates. We discuss monogamous and non-monogamous relationships in humans. And we discuss what Dr. Buss calls “the dark triad” — features common in stalkers and narcissists that relate to sexual and psychological violence in relationships.

This episode is sure to be of interest to anyone single or in a relationship who seeks to know how people select mates and anyone who is interested in forming and maintaining healthy romantic partnerships. 

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

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

Momentous: https://livemomentous.com/huberman

00:00:00 Introducing Dr. David Buss  

00:04:27 Sponsors: AG1, LMNT & Waking Up

00:08:33 Choosing a Mate  

00:13:40 Long Term Mates: Universal Desires  

00:18:31 What Women & Men Seek in Long-Term Mates  

00:25:10 Age Differences & Mating History  

00:32:20 Deception in Courtship  

00:37:30 Emotional Stability  

00:38:40 Lying About Long-Term Interest  

00:41:56 Short-Term Mating Criteria, Sliding Standards & Context Effects  

00:46:25 Sexual Infidelity: Variety Seeking & (Un)happiness & Mate Switching  

00:54:25 Genetic Cuckolds, How Ovulation Impacts Mate Preference  

00:57:00 Long-Term vs. Short-Term Cheating, Concealment  

00:59:15 Emotional & Financial Infidelity  

01:04:35 Contraception  

01:06:22 Status & Mating Success  

01:10:10 Jealousy, Mate Value Discrepancies, Vigilance, Violence  

01:24:13 Specificity of Intimate Partner Violence  

01:25:12 Mate Retention Tactics: Denigration, Guilt, Etc.  

01:27:33 Narcissism, Machiavellianism, Psychopathy  

01:33:25 Stalking  

01:39:15 Influence of Children on Mate Value Assessments  

01:43:24 Attachment Styles, Mate Choice & Infidelity  

01:46:40 Non-Monogamy, Unconventional Relationships  

01:54:00 Mate Value Self Evaluation, Anxiety About the Truth  

02:02:12 Self Deception  

02:05:35 The Future of Evolutionary Psychology & Neuroscience  

02:06:56 Books: When Men Behave Badly, The Evolution of Desire, Textbooks  

02:10:42 Concluding Statements, Zero-Cost Support: Subscribe, Sponsors, Supplements  

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In this episode, I discuss the science of gratitude, which has been shown in peer-reviewed studies to have tremendous positive effects on mental and physical health. I explain, however, that most commonly used gratitude practices are ineffective (such as gratitude lists). The key elements of highly effective gratitude practices are described, including the essential need for story (narrative), receiving or perceiving gratitude rather than giving it, and the role that theory of mind plays in this context. I also discuss why we can't simply make up feelings of gratitude and how reluctance undermines the process. I also explain the neural circuit mechanisms that underlie the reductions in fear and increases in motivation and lowering of inflammatory chemicals that effective narrative-based gratitude can trigger. Throughout the episode, I use the science of gratitude to design a brief but highly effective protocol. 

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

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

Momentous: https://livemomentous.com/huberman

00:00:00 Introduction: Gratitude Science & Surprises  

00:01:50 Controlling Heart Rate with Story  

00:04:48 Sponsors: AG1, LMNT & Waking Up

00:09:11 Major, Long-Lasting Benefits of Gratitude Practice  

00:12:20 Prosocial vs. Defensive Thinking, Behaviors, & Neural Circuits  

00:17:50 Why We All Need an Effective Gratitude Practice  

00:21:22 Neurochemistry & Neural Circuits of Gratitude  

00:25:10 Prefrontal Cortex Set Context  

00:30:10 Ineffective Gratitude Practices; Autonomic Variables  

00:34:55 Key Features of Effective Gratitude Practices: Receiving Thanks & Story  

00:42:30 Theory of Mind Is Key  

00:45:50 Building Effective Gratitude Practices: Adopting Narratives, Duration  

00:52:28 Narratives That Shift Brain-Body Circuits  

00:56:15 You Can’t Lie About Liking Something; Reluctance in Giving  

00:59:55 How Gratitude Changes Your Brain: Reduces Anxiety, Increases Motivation  

01:03:00 5 Minutes (Is More Than Enough), 3X Weekly, Timing Each Day  

01:05:44 Empathy & Anterior Cingulate Cortex  

01:07:35 Reducing Inflammation & Fear with Gratitude  

01:10:56 Serotonin, Kanna/Zembrin  

01:16:00 Neuroplasticity, Pharmacology, Brain Machine Interfaces  

01:18:50 The Best Gratitude Practices: & How To, My Protocol  

01:24:25 Subscribe & Feedback, Supporting Sponsors, Supplements  

Disclaimer & Disclosures

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In this episode, I discuss how our brain and body track time and the role that neurochemicals, in particular dopamine and serotonin, but also hormones such as melatonin, allow us to orient ourselves in time. I review the three types of time perception: of the past, of the present, and the future, and how dopamine and serotonin adjust both our perception of the speed of the passage of time and our memory of how long previous experiences lasted. I also discuss circannual entrainment, which is the process by which our brain and body are matched to the seasons, and circadian (24 hours) entrainment, both of which subconsciously adjust our perceived measurement of time. I explain the mechanisms of that subconscious control. And I cover the ultradian (90 minutes) rhythms that govern our ability to focus, including how to track when these 90-minute rhythms begin and end for the sake of work and productivity. I include ten tools based on the science of time perception that you can apply to enhance productivity, creativity, and relationships in various contexts. 

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

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

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

Momentous: https://livemomentous.com/huberman

00:00:00 Introducing Time Perception, Note on Fasting & Supplements  

00:05:28 Sponsors: AG1, LMNT & Waking Up

00:09:25 Entrainment, Circannual Entrainment, Melatonin  

00:13:20 Seasonal Oscillations in Testosterone & Estrogen, Tool 1  

00:16:06 Circadian Timing, Tools 1, 2, 3 (for Circadian Entrainment)  

00:21:13 Tool 4: Timing Physical Activity; Tool 5: Timing Eating Window  

00:23:00 When Circadian Entrainment Is Disrupted, Time Perception Suffers  

00:25:00 Tool 6: Ultradian (90min) Cycles & Focus  

00:31:42 Our Sense of the Passage of Time: Present, Prospective, Retrospective  

00:34:40 Dopamine (& Nor/epinephrine) Lead to Time Overestimation; Frame Rate  

00:37:18 Serotonin & Time Underestimation; Decreased Frame Rate  

00:39:10 Dopamine vs. Serotonin Across the Day; Tool 7: When to Do Rigid vs. Creative Work  

00:42:38 Example of Tool 7  

00:43:38 How Sleep Deprivation Degrades Performance  

00:44:38 Trauma, “Over-clocking” & Memories; Adjusting Rates of Experience  

00:50:04 Why Trauma Involves Dopamine & Epinephrine, Arousal  

00:51:03 Dopamine, Spontaneous Blinking & Time Perception; Tool 8  

00:53:38 Deliberate Cold Exposure, Dopamine, Tool 9: Adjusting Frame Rate in Discomfort  

00:56:30 Fun “Feels Fast” BUT Is Remembered as Slow; Boring Stuff “Feels Slow,” Recall as Fast  

01:00:54 Retrospective Time, Context Variation & Enhanced Bonding with Places & People  

01:03:00 Dopamine Release Resets the Start of Each Time Bin on Our Experience  

01:07:40 Habits & Time Perception; Tool 10 (Setting Functional Units of Each Day)  

01:11:58 Synthesis & Book Suggestion (Your Brain Is a Time Machine by D. Buonomano)  

01:12:27 Supporting the HLP: Subscribe, Instagram, Supplements  

Disclaimer & Disclosures

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