In this episode, my guest is Bill Eddy, a lawyer, licensed therapist, professional mediator, and faculty member at the Pepperdine University School of Law. He specializes in identifying, reducing friction with, and disentangling from high-conflict individuals. We explain how high-conflict personalities differ from personality disorders and examine the cycles of blame and drama that cause persistent conflict in their relationships.

We discuss how to quickly recognize high-conflict individuals based on specific criteria and behaviors, helping listeners learn to spot their less obvious tactics. You’ll also learn how to disengage from them with minimal friction and understand the methods they use to draw people back in or keep conflict alive.

Additionally, we cover effective communication strategies for mediating situations involving high-conflict individuals, emphasizing empathy and problem-solving approaches. This episode equips listeners with tools to navigate conflict in various contexts, promoting resolutions that benefit all parties involved.

Read the episode show notes at hubermanlab.com.

AG1: https://drinkag1.com/huberman

Maui Nui Venison: https://mauinuivenison.com/huberman

ExpressVPN: https://expressvpn.com/huberman

Function: https://functionhealth.com/huberman

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00:00:00 Bill Eddy

00:02:58 Sponsors: Maui Nui & ExpressVPN

00:06:41 High-Conflict Families, High-Conflict Individuals & Patterns

00:10:48 Personality Disorders, Prevalence & Overlap

00:18:28 High-Conflict Personality vs. Personality Disorders, Blame

00:24:33 High-Conflict Individuals, Tool: First-Year Rule & Commitment

00:30:53 Sponsor: AG1

00:32:05 Relationship Stability, Tool: Vetting Potential Partners

00:38:54 Heightened Emotions, Negative Advocates, Divorce

00:47:50 Brain, Plasticity & Fear; Bullies, Polarization

00:54:51 Sponsors: Function & David

00:58:00 Emotions, Media, Politics

01:04:57 Tool: WEB Method, Identify High-Conflict Individuals

01:12:20 Body Cues, Identify High-Conflict Individuals

01:18:40 Tool: Don’t Label & Empathy; Adapting Your Behavior

01:23:12 High Conflict Personalities & Occupations

01:28:18 Big Personalities: Evidence vs Assumptions

01:37:27 Tool: Leaving a Combative High-Conflict Individual, Blame, Gradual Exit

01:45:41 Exiting a High Conflict Relationship & Timing

01:49:27 Tool: Disentangling from a Victim High-Conflict Individual, “Hoovering”

01:52:32 High Conflict Divorce, Small Families & Parental Estrangement

01:57:01 Tool: Managing Emotions & Relationships, EAR Statements

01:59:52 Large Families & Conflict Resolution

02:04:11 Bullies & Online Social Groups

02:09:18 Personality Disorders, Causes, Culture

02:13:09 Tool: 4 “Fuhgeddaboudits”, Topics to Avoid in High Conflict Resolution

02:19:50 Tool: CARS Method, Connecting & EAR Statements, Analyzing

02:27:03 Tool: CARS Method, Responding & BIFF Response, Setting Limits & SLIC

02:36:40 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

In this episode, I explain what microplastics are, their prevalence in the human body and environment, and their common sources, as well as their potential negative health impacts. I provide practical strategies for limiting exposure to microplastics, nanoplastics, and endocrine disruptors such as bisphenol-A (BPA), bisphenol-S (BPS), phthalates, and PFAS ("forever chemicals"). Additionally, I discuss methods to enhance the body's detoxification and excretion of microplastics.

By the end of this episode, you will have a clear understanding of the modern science of microplastics and their impact on human biology, along with actionable steps to minimize exposure and accumulation in the brain and body.

Read the episode show notes at hubermanlab.com.

Use Ask Huberman Lab, our chat-based tool, for summaries, clips, and insights from this episode: https://go.hubermanlab.com/zqHpOM6

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

BetterHelp: https://betterhelp.com/huberman

Function: https://functionhealth.com/huberman

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

00:00:00 Microplastics

00:02:46 Sponsors: LMNT & BetterHelp

00:05:40 Microplastics & Nanoplastics; Ingestion

00:09:38 Microplastics in Human Tissues; Pregnancy, Young Kids, BPA

00:19:21 Tools: Plastic Water Bottles; Water Filters; Alternative Water Bottles

00:26:57 Tool: Sea Salt

00:29:10 Sponsor: AG1

00:30:40 Tool: Canned Soup; BPA, BPS, Phthalates

00:34:55 Tools: Plastic Containers & Microwave; Paper Cups & Hot Liquids

00:37:34 Measurement Tools & Advancements

00:41:29 Nanoparticles & Tissues; Irritable Bowel Syndrome (IBS)

00:45:27 Testosterone, Phthalates, BPA & BPS; Women; Men & Sperm Health

00:52:17 Sponsors: Function & Eight Sleep

00:55:25 Polyethylene & Plaques; PFAS “Forever Chemicals”; Microplastic Excretion

01:00:02 Liver-Controlled Detoxification; Tool: Cruciferous Vegetables, Sulforaphane

01:08:32 Tools: Fiber Intake, Non-Stick Pans, Carbonated Water; Microplastics & Cancer

01:15:05 Tool: Sweating & Toxin Removal

01:18:21 Tools: Packaged Foods; Clothing Overconsumption & Laundry

01:25:11 Tools: Microwave Popcorn, Toothpastes

01:27:47 Developing Brain & Microplastics, ADHD, Autism

01:32:19 Tool: Receipts & BPAs; Minimizing Microplastic Exposure

01:34:23 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

In this episode, my guest is Ari Wallach, most recently an adjunct associate professor at Columbia University's School of International and Public Affairs and host of a new TV series titled A Brief History of the Future. We discuss the importance of learning to project our understanding of ourselves and our goals into the future, both for our own sake and for future generations. We also explore how this fosters a sense of unity and community within our species.

We examine how technology and modern society influence our perception of time and our ability to make decisions in a fast-paced, reward-driven environment that leads to our best possible future. Additionally, we discuss how the dismantling of traditional institutions has altered people's sense of purpose. We outline protocols to cultivate long-term thinking, connect with core values, and define a deep sense of purpose. This episode provides listeners with actionable tools to merge short- and long-term thinking in ways that create a positive, lasting impact on ourselves, society, and the planet.

Read the episode show notes at hubermanlab.com.

AG1: https://drinkag1.com/huberman

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

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

ROKA: https://roka.com/huberman

LMNT: https://drinklmnt.com/huberman

00:00:00 Ari Wallach

00:01:58 Sponsors: David, Helix Sleep & ROKA

00:06:13 Mental Time Travel; Technology & Present

00:15:46 Technology; Tools: Transgenerational Empathy; Bettering Today

00:22:00 Tool: Empathy for Others

00:26:09 Empathy for Future Generations, Emotion & Logic

00:31:48 Tool: Emotion to Guide Action

00:36:50 Sponsor: AG1

00:38:02 Tools: Perfect Day Exercise; Cathedral Thinking, Awe & Future Generations

00:43:52 Egoic Legacy, Modeling Behavior

00:51:13 Social Media, Time Capsule, Storytelling

01:00:06 Sponsor: LMNT

01:01:18 Short-Term Thinking; Life Purpose, Science & Religion

01:09:23 Longpath, Telos, Time Perception

01:15:19 Tools: Photo Frames; Behavior & Legacy; Life in Weeks

01:23:02 Tool: Visualizing Future You

01:30:17 Death, Western Society

01:36:20 Tool: Writing Letter to Future Self

01:41:01 Society, Future Harmony

01:47:03 Traditional Institutions, Family, Future Consciousness; “Protopia”

01:58:48 Tool: Behavior & Modeling for the Future

02:08:11 Tool: “Why Tuesdays?”, Examining Self

02:14:58 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

In this episode, Dr. Craig Koniver, M.D., a board-certified physician trained at Brown University and Thomas Jefferson University, discusses the therapeutic application of peptides and hormones for enhancing physical and mental health and performance.

We explore GLP-1 analogs for weight loss, BPC-157 for wound healing and reducing inflammation, as well as peptides that increase growth hormone, improve REM sleep, and enhance cognitive function. We also cover testosterone therapy, NAD, NMN, and NR supplementation, methylene blue for mitochondrial health, stem cell therapies, and supplements such as CoEnzyme Q10 and methylated B vitamins.

Additionally, we discuss effective dosages, sourcing, safety considerations, and the importance of working with knowledgeable physicians. Whether you're currently using peptides or exogenous hormones, or simply curious about their potential benefits and risks, this episode provides the scientific rationale behind how peptides function, their potential to enhance mental and physical health, and how they can optimize performance.

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

AG1: https://drinkag1.com/huberman

Joovv: https://joovv.com/huberman

BetterHelp: https://betterhelp.com/huberman

Function: https://functionhealth.com/huberman

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

00:00:00 Dr. Craig Koniver

00:04:52 Sponsors: Joovv & BetterHelp

00:07:40 What is a Peptide?

00:09:37 GLP-1 Agonists, Semaglutide Weight Loss, Brain Health

00:15:49 GLP-1 Microdoses, Muscle Loss; Inflammation

00:18:43 BPC-157, Inflammation

00:23:27 BPC-157, Injection & Oral Forms; Injury Repair

00:28:43 Sourcing, Anabolic Steroids, Testosterone

00:34:48 Black & Gray Market, Compounding Pharmacies, Purity

00:38:20 Sponsor: AG1

00:39:51 Partnering with a Physician, LPS

00:43:00 BPC-157, Pentadeca Arginate (PDA); Side Effects & Doses

00:46:35 Ipamorelin, GHRP-6, Sleep, Appetite; Tool: Sleep & Growth Hormone

00:54:17 Tesamorelin, Sermorelin, CJC-1295; Stacking Peptides

00:58:45 Sponsor: Function & Eight Sleep

01:01:54 Coenzyme Q10 (CoQ10), Mitochondrial Health

01:05:16 Prescriptions, Physicians & Trust

01:14:09 Agency in Your Health

01:17:13 MK-677, Appetite

01:19:32 Hexarelin; Growth Hormone Secretagogues Dosing

01:21:10 Methylated B Vitamins, Homocysteine

01:24:47 Peptides for Sleep, Pinealon, Epitalon

01:31:03 Glycine, Liver Detoxification; Dosage

01:37:19 GLP-1, Compounding Pharmacies

01:39:03 Stem Cell Therapy, PRP

01:41:18 Thymosin Alpha-1, Cerebrolysin & Brain Health

01:44:17 Peptides for Cognitive Function, Methylene Blue, Doses

01:50:20 Covid, NAD Infusion, NMN & NR Supplements

01:57:13 Nutritional Deficiencies; NAD Dose & Regimen, NMN & NR

02:07:53 PT-141, Vyleesi, Libido; Nausea

02:10:57 FDA Approval & Removal, Pharmaceutical Companies

02:20:17 Positivity, Mindset & Health

02:26:23 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

In this episode, my guest is Dr. Charan Ranganath, Ph.D., professor of psychology and neuroscience at the University of California, Davis, and a world expert on the neuroscience of memory. We discuss how memory works, what causes diseases of dementia like Alzheimer’s, and science-based strategies to reduce age-related cognitive decline. We also cover the essential role of curiosity and the dopamine-curiosity link that can assist memory formation and neuroplasticity.

We then discuss challenges with attention and focus, and how to overcome them, as well as how to manage task-switching and create home and work environments more conducive to cognitive health and longevity. Additionally, we explore the emotional aspect of memories, tools for overcoming rumination, and strategies for reframing past negative experiences.

This episode will be of interest to anyone seeking to improve and maintain their cognitive health, focus, and memory across their lifespan, as well as for those struggling with ADHD.

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

AG1: https://drinkag1.com/huberman

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

Levels: https://levels.link/huberman

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

Function: https://functionhealth.com/huberman

00:00:00 Dr. Charan Ranganath

00:02:06 Sponsors: David, Levels & Waking Up

00:06:48 Memory: Past, Present & Future; Sleep

00:13:23 Self, Memory & Age, Neuroplasticity

00:18:50 Tool: Curiosity & Dopamine

00:26:55 Dopamine, Forward Movement

00:33:09 Sponsor: AG1

00:34:22 Dopamine, Learning; Curiosity & Appraisal

00:40:31 Memory, Hippocampus

00:43:34 Prefrontal Cortex & Memory, Aging

00:50:07 Aging, Prefrontal Cortex & Memory; Depression, Rumination

00:58:53 Sponsor: Function

01:00:40 Tool: Lifestyle Factors, Minimizing Age-Related Cognitive Decline

01:09:39 Exercise, Brain Function; ADHD

01:17:26 Sense of Purpose, Tool: Values, Goals, Navigating ADHD

01:23:31 Forgetting, Intention vs. Attention

01:30:10 Tool: Smartphones, Task-Switching, Forgetfulness

01:36:36 Tool: Pictures, Memories, Intention

01:45:46 Deep Focus, Dopamine

01:49:36 Hearing, Vision, Oral Hygiene, Inflammation, Brain Health, Alzheimer’s

01:59:51 Déjà Vu

02:09:00 Serotonin, Reframing Memories, Trauma

02:19:05 Psychedelics, Neuroplasticity, Perspective, Group Therapy

02:27:53 Rumination, Trauma, Nostalgia, Narrative

02:30:30 Music, Pavlov’s Dogz Band

02:36:27 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

In this episode, my guest is Dr. Victor Carrión, M.D., the Vice-Chair of Psychiatry and Behavioral Sciences at Stanford School of Medicine and a world expert on the understanding and treatment of post-traumatic stress disorder (PTSD) in children, adolescents, and adults.

We explain why, as children, we are particularly vulnerable to PTSD and how stress and trauma affect the developing brain. We also discuss how PTSD is related to attention-deficient hyperactivity disorder (ADHD) and vice versa.

Dr. Carrión shares effective therapeutic interventions for PTSD, including cue-centered therapy (CCT) and how to create a custom “toolbox” to help you identify triggers and manage stress. We discuss an emerging curriculum that combines yoga and mindfulness to help people with PTSD improve their stress resilience, mood, and sleep.

The episode will provide listeners of all ages with a clear understanding of PTSD and effective strategies to heal from it.

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

AG1: https://drinkag1.com/huberman

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

BetterHelp: https://betterhelp.com/huberman

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

Function: https://functionhealth.com/huberman

00:00:00 Dr. Victor Carrión

00:01:56 Sponsors: Eight Sleep, BetterHelp & Waking Up

00:06:19 Stress, Post-Traumatic Stress Disorder (PTSD), Avoidance

00:11:41 Stressors, Perseverate; Children & PTSD

00:16:13 Transgenerational Trauma

00:19:20 Post-Traumatic Stress Injury (PTSI); Children, Dissociation & Cortisol

00:27:17 Cortisol & Brain, Post-Traumatic Stress Symptoms

00:31:48 Sponsor: AG1

00:33:19 PTSD, Attention Deficit Hyperactivity Disorder (ADHD)

00:40:17 PTSD & ADHD; Identifying Cues, Triggers & Interventions

00:47:49 PTSI, Autonomic Nervous System Seesaw; Sleep

00:53:11 PTSD, Brain Development & Kids; Cue-Centered Therapy

01:02:37 Sponsor: Function

01:04:25 Limbic Pathway, Inner Dialogue, Therapy Toolbox

01:12:34 Agency & Control, Deliberate Cold Exposure, Narrative

01:18:11 Custom Toolbox Development; Energy

01:26:32 Tool: 4-Corner Square Response, Understanding Cues

01:32:59 Tool: “Creating Space,” Feelings Thermometer, Analyzing 4-Corners

01:38:47 Social Media, Boundaries

01:46:07 School, Yoga & Mindfulness Curriculum

01:55:31 Implementing School Mindfulness Programs, Sleep

02:00:52 Barriers to School Programs

02:06:08 Redefining Success, Identity

02:10:33 Resilience & Adaptation; Organoids, Epigenetic Treatment Response

02:21:42 Listening to Kids & Adults

02:24:19 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

In this episode, my guest is Esther Perel, a world-renowned psychotherapist, relationship expert, and bestselling author. She explains healthy romantic relationship dynamics and how to achieve them. The answer includes curiosity not just about the other person but, more importantly, about who we can evolve into through healthy relating.

Esther explains the fundamental differences and challenges in relationships formed at different stages of life. We also discuss relationship conflict and how to give and receive a true apology.

Additionally, we discuss fidelity, breaches of trust, reviving relationships, and tools for understanding your needs regarding love and desire in a relationship. The episode will help listeners understand the key elements to find, build, and revive deeply satisfying romantic relationships.

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

AG1: https://drinkag1.com/huberman

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

LMNT: https://drinklmnt.com/huberman

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

Function: https://functionhealth.com/huberman

00:00:00 Esther Perel

00:02:03 Sponsors: David Protein, LMNT & Helix Sleep

00:06:33 Romantic Relationships, Change & Self

00:11:18 Cornerstone vs. Capstone Relationships, Age Differences

00:16:53 Young vs. Older Couples, Dynamic Relationships

00:20:13 Identity & Relationship Evolution

00:26:00 Curiosity, Reactivity

00:30:29 Sponsor: AG1

00:31:59 Polarization, Conflict; Coherence & Narratives

00:38:21 Apologies, Forgiveness, Shame, Self-Esteem

00:45:00 Relationship Conflict

00:53:48 Sponsor: Function

00:55:35 Verb States of Conflict; Emotion, Narratives vs. Reality

01:00:10 Time Domains & Hurt; Caretaker & Romantic Relationships

01:08:03 Couples Therapy; Language & Naming

01:20:15 Sexuality in Relationships

01:26:20 Tool: Love & Desire, Sexuality

01:31:28 Infidelity, “Aliveness”

01:35:17 Intimacy, Abandonment, Self-Preservation

01:41:26 Erotic Blueprints, Emotional Needs

01:49:42 Tool: Repair Work, Relationship Revival; Sincere Apologies

01:59:30 Tool: Relationship Readiness

02:03:33 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

In this episode, my guest is Dr. Marc Brackett, Ph.D., a professor in the Child Study Center at Yale University, director of the Yale Center for Emotional Intelligence, and a world expert on what emotions are, how to interpret them, and how to work with emotions to yield a more impactful, meaningful and healthier life. We explore differences between introverts and extroverts, in-person and text-based emotional communication, and how emotional suppression impacts us.

We discuss emotional intelligence and describe tools to improve emotional regulation and communication in personal and professional relationships. We also explore the role of emotions in learning, resolving conflicts, and decision-making. We also discuss bullying in kids and adults, both in person and online. This episode provides a clear and novel framework for thinking about emotions and data-supported tools to improve emotion regulation, self-awareness, and empathic attunement.

Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.

AG1: https://drinkag1.com/huberman 

BetterHelp: https://betterhelp.com/huberman

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

Eudēmonia: https://eudemonia.net

LMNT: https://drinklmnt.com/huberman

00:00:00 Dr. Marc Brackett

00:02:02 Sponsors: BetterHelp, Eight Sleep & Eudēmonia

00:06:03 What is Emotional Intelligence?; Self & Others

00:11:18 Language & Emotion

00:18:52 Emojis; Anger vs. Disappointment; Behavior & Emotion

00:24:35 Sponsor: AG1

00:26:05 Parent/Teacher Support; Online Etiquette

00:31:24 Anonymity, Online Comments

00:35:46 Happiness vs. Contentment; Knowing Oneself

00:41:33 Introversion & Extroversion; Personality & Emotional Intelligence

00:51:28 Sponsor: LMNT

00:52:40 Texting & Relationships

01:00:37 Tool: Mood Meter, Energy & Pleasantness Scale

01:06:28 Emotion Suppression; Permission to Feel, Emotions Mentor

01:19:42 Discussing Feelings; Emotional Self-Awareness

01:25:00 Understanding Cause of Emotions, Stress, Envy

01:33:40 Framing Empathy, Compassionate Empathy

01:42:28 Asking Question; Tools: Reframing, Hot Air Balloon; Distancing

01:49:44 Stereotypes, “Emotional”

01:53:49 Emotions, Learning & Decision Making; Intention

02:02:43 Emotion App & Self-Awareness; Gratitude Practice

02:07:13 Bullying

02:18:06 Courage & Bullying; Emotion Education

02:25:33 Punishment; Uncle Marvin

02:31:59 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

In this episode, my guest is Dr. Jamil Zaki, Ph.D., professor of psychology at Stanford University, director of the Stanford Social Neuroscience Laboratory, and the author of the new book Hope for Cynics. We discuss cynicism and its healthier, more adaptive alternative, healthy skepticism, and how embracing healthy skepticism can enhance both our emotional and physical health.

We discuss the data on how cynicism affects us as individuals and in relationships, causing lower levels of happiness, poorer physical health, and reduced creativity, trust, and collaboration. He also explains novel data-supported tools that we can use to shift ourselves towards a more informed yet more positive worldview and how to adopt a mindset of “hopeful skepticism” — the ideal stance to navigate life. 

Dr. Zaki offers listeners a positive, hopeful view of humanity grounded in cutting-edge research from his laboratory and other top laboratories. He also offers science-supported protocols to navigate relationships in person and online better. 

Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.

Protocols: An Operating Manual for the Human Body: https://protocolsbook.com

AG1: https://drinkag1.com/huberman 

Maui Nui Venison: https://mauinuivenison.com/huberman 

Joovv: https://joovv.com/huberman 

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

Function: https://functionhealth.com/huberman  

00:00:00 Dr. Jamil Zaki

00:02:12 Sponsors: Maui Nui, Joovv & Waking Up

00:06:59 Cynicism

00:12:38 Children, Attachment Styles & Cynicism

00:17:29 Cynicism vs. Skepticism, Complexity

00:23:30 Culture Variability & Trust

00:26:28 Sponsor: AG1

00:27:40 Negative Health Outcomes; Cynicism: Perception & Intelligence

00:35:59 Stereotypes, Threats

00:39:48 Cooperative Environments, Collaboration & Trust

00:44:05 Competition, Conflict, Judgement

00:48:46 Cynics, Awe, “Moral Beauty”

00:55:26 Sponsor: Function

00:57:13 Cynicism, Creativity & Workplace

01:04:19 Assessing Cynicism; Assumptions & Opportunities

01:11:11 Social Media & Cynicism, “Mean World Syndrome”

01:18:35 Negativity Bias, Gossip 

01:24:03 Social Media & Cynicism, Polarization, “Hopeful Skepticism” 

01:32:59 AI, Bias Correction

01:39:05 Tools: Mindset Skepticism; Reciprocity Mindset; Social Savoring

01:46:05 Tools: Leaps of Faith; Forecasting; Encounter Counting

01:51:33 Tool: Testing & Sharing Core Beliefs

01:58:09 Polarization vs. Perceived Polarization, Politics

02:06:06 Challenging Conversations, Questioning Perceptions 

02:14:04 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

In this episode, I discuss science-supported protocols to optimize your depth and rate of learning of material and skills. I explain the neurobiology of learning and neuroplasticity and how correctly timed, self-directed test-taking can be leveraged to improve learning and prevent forgetting. 

I discuss the study habits of the most successful learners, ways to limit distractions, how to set study goals, and how tests can be used as tools to learn, not just as a means for evaluating one’s mastery of learned material. A surprising aspect of tests, specifically self-testing soon after exposure to new material, is that they can significantly improve your ability to learn, apply, and maintain new knowledge. I also discuss tools to improve focus and alertness while studying.

By the end of this episode, you will have learned various science-supported actionable tools you can use to better learn, remember, and apply new information.

Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.

AG1: https://drinkag1.com/huberman 

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

BetterHelp: https://betterhelp.com/huberman 

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

LMNT: https://drinklmnt.com/huberman 

00:00:00 Improve Studying & Learning

00:02:11 Sponsors: Eight Sleep, BetterHelp & Waking Up

00:06:45 Offsetting Forgetting

00:08:22 Learning & Neuroplasticity

00:13:06 Periodic Testing

00:16:09 Focus & Alertness, Sleep, Tool: Active Engagement

00:21:37 Tool: Improve Focus, Mindfulness Meditation, Perception Exercise

00:24:38 Sleep & Neuroplasticity, Tool: Non-Sleep Deep Rest (NSDR)

00:28:29 Tools: Study Habits of Successful Students

00:36:21 Sponsor: AG1

00:37:33 Studying & Aspiration Goals; Challenging Material

00:42:54 Tool: Testing as a Learning Tool

00:48:23 Self-Testing, Repeated Testing

00:55:29 Testing Yourself & Knowledge Gaps

01:01:11 Sponsor: LMNT

01:02:23 New Material & Self-Test Timing

01:07:21 Familiarity vs Mastery

01:10:55 Self-Testing & Offsetting Forgetting

01:15:53 Best Type of Self-Tests; Phone & Post-Learning Distractions

01:22:03 Tool: Gap Effects; Testing as Studying vs. Evaluation

01:25:40 Tool: Emotion & Learning, PTSD, Deliberate Cold Exposure, Caffeine

01:33:28 Tool: Interleaving Information; Unskilled, Mastery & Virtuosity

01:39:10 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer