Huberman Lab

In this Huberman Lab Essentials episode, my guest is Jeff Cavaliere, MSPT, CSCS, a physical therapist, strength coach and the founder of ATHLEAN-X, an online training platform.

We explain the foundations of an effective training program, including how to structure your weekly workouts and recovery to match your goals and schedule. We also discuss effective warm-ups and stretching, strategies to reduce injury risk and practical nutrition principles without strict calorie counting. Jeff's science-based approach offers clear, actionable guidance for anyone looking to improve fitness, physique and overall health.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

Helix: https://helixsleep.com/huberman

David: https://davidprotein.com/huberman

Timestamps

(00:00:00) Jeff Cavaliere

(00:00:20) Beginner Whole Body Training Program, Warm-Ups

(00:02:18) Splits, Time Efficiency, Recovery; Bro Splits

(00:05:07) Sponsor: BetterHelp

(00:06:18) Cardiovascular & Resistance Training, Timing & Frequency; Blending Strategies

(00:09:24) Cramp Test & Resistance Training, "Cavaliere Test", Muscularity

(00:11:55) Recovery, Soreness & Variability; Tool: Grip Strength Test

(00:14:48) Sponsor: Helix Sleep

(00:16:22) Active vs Passive Stretching, Recovery

(00:18:46) Recovery, Heal "Shorter" & Muscle; Dynamic Stretching

(00:20:55) Upright Row, Shoulder, Posture, Tool: High Pull; Strengthening Hips

(00:26:10) Sponsor: AG1

(00:27:01) Tool: Proper Bar Grip, Elbow Pain

(00:31:26) Tool: Training Journal & Goals

(00:32:03) Nutrition; Tool: Plate Method

(00:35:28) Sponsor: David

(00:36:47) Post-Training Meal, Protein; Pre-Workout Supplements

(00:39:04) Acknowledgements

Disclaimer & Disclosures

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Dr. Lauren Colenso-Semple, PhD, is an expert in the science of strength and muscle building and nutrition. She explains the most effective resistance and cardiovascular training programs for women and if and how those programs should differ from those followed by men. She explains program design options, exercise selection, sets, repetition ranges, rest periods, if you need to train to failure and much more. We discuss the relevance of menstrual cycles, (peri)menopause, birth control, body frame differences, as well as best practices for nutrition, hormone replacement and supplementation. Throughout the episode Dr. Lauren Colenso-Semple dispels common myths about women's fitness and nutrition such as the impact of fasting, cortisol, weight vests and more. This episode provides a masterclass in the best science-supported fitness and nutrition programs for women and for men.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Joovv: https://joovv.com/huberman

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

Rorra: https://rorra.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Lauren Colenso-Semple

(00:02:43) Muscle in Men vs Women; Testosterone; Individual Variation

(00:08:07) Sponsors: Joovv & Eight Sleep

(00:10:45) Testosterone & Women; Resistance Training; Young Girls

(00:17:46) Tool: Beginner Resistance Training for Women; Frequency & Goals

(00:20:58) Tools: Weekly Full-Body Workouts, Work Sets, Rest Intervals; Time Efficiency

(00:28:43) Forced Reps, Drop Sets; Rate of Movement; Partial Reps

(00:33:19) Tool: Repetition Ranges; Technique; Vary Rep Ranges?

(00:39:37) Sponsor: AG1

(00:40:28) High Reps & Injury, Technique & Warm-Ups

(00:44:25) Cardiovascular Exercise, Interference Effect?; Walking, High Intensity

(00:52:43) Menstrual Cycle, Hormones & Training; Overcoming Internal Resistance

(00:56:54) Training & Body Composition; Tool: Slow Progression; Menstrual Cycle

(01:02:45) Sponsor: Rorra

(01:03:59) Hormone Contraception & Adaptations; Perimenopause, Menopause

(01:09:01) Age-Related Muscle Loss, Nervous System, Tool: Machines & Group Fitness

(01:14:57) Menstrual Cycle & Physical Activity; Nutrition

(01:17:50) Pilates, Genes, Tool: Resistance Training to Offset Age-Related Muscle Loss

(01:26:25) Ectomorph, Mesomorph or Endomorph?

(01:28:55) Sponsor: Function

(01:30:42) Train Fasted?, Caffeine, Preworkout & Postworkout Nutrition

(01:38:29) Protein, Resistance Training & Timing

(01:40:12) Creatine Supplements, Gummies, Dose, Brain Health Benefits?

(01:45:44) Individual Experience; Skepticism & Science, Menopause & Body Composition

(01:54:52) Cortisol & Women, Stress & Diet, Cushing Syndrome

(02:00:17) Overtraining?, Sleep Disruptions, Energy & Training Time

(02:04:07) Menopause Symptoms & Hormone Therapy, Testosterone

(02:09:22) Women Differences in Diet & Training?; Exercise Science Studies

(02:16:19) Lauren's Training Schedule, Mobility Work

(02:19:35) Hormone Therapy & Long-Term Outcomes; Deliberate Cold Exposure

(02:23:06) Zone 2 Cardio; Weighted Vest; Balance Training; Ab Exercises; Recovery

(02:29:26) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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In this Huberman Lab Essentials episode, I explore the psychology and biology of desire, love and attachment. I explain how childhood attachment styles can shape adult romantic relationships and how the brain and body systems influence emotional bonds. I also discuss supplements that may support a healthy libido and practical, science-based tools for understanding your relationship patterns and building stronger relationships.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Desire, Love & Attachment

(00:00:23) 4 Attachment Styles, Child & Parent

(00:04:11) Attachment & Autonomic Arousal, Seesaw Analogy

(00:07:26) Sponsor: Eight Sleep

(00:08:44) Tool: Self-Awareness of Attachment Style, Autonomic State & Relationship

(00:09:51) Brain & Neural Circuits for Desire, Love & Attachment

(00:11:19) Empathy, Autonomic Matching

(00:13:09) Positive Delusions, Relationship Breakdown & Failure

(00:16:00) Sponsor: Function

(00:17:39) Universality of Love, Autonomic Coordination

(00:21:38) Self-Expansion & Relationships, Shaping Self-Perception

(00:27:54) Sponsor: AG1

(00:28:44) Testosterone, Estrogen, Dopamine & Libido

(00:31:52) Supplements to Increase Libido: Maca Root, Tongkat Ali (Longjack), Tribulus

(00:38:55) Recap

Disclaimer & Disclosures

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Dr. Kathryn Paige Harden, PhD, is a psychologist, behavioral geneticist and professor of psychology at the University of Texas at Austin. We discuss how genes interact with your upbringing to shape your level of risk-taking and morality. We also discuss how genes shape propensity for addiction and impulsivity in males versus females. Finally, we discuss how biology impacts societal views of sinning, punishment and forgiveness.

Read the episode show notes at hubermanlab.com.

Pre-order Protocols: https://go.hubermanlab.com/protocols

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

Lingo: https://hellolingo.com/huberman

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

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

Timestamps

(00:00:00) Kathryn Paige Harden

(00:03:10) Adolescents, Genes & Life Trajectory; Adolescence Ages

(00:06:44) Puberty, Aging & Differences; Epigenome; Cognition

(00:14:05) Sponsors: BetterHelp & Lingo

(00:16:45) Puberty Onset & Family; Communication & Empathy

(00:22:26) 7 Deadly Sins, Substance Use & Conduct Disorders, Genes

(00:27:33) Family History; Genes & Brain Development

(00:33:05) Personality & Temperament, Motivation, Addiction; Trauma

(00:37:59) Knowing Genetic Risk & Outcomes; Understanding Family History

(00:46:06) Sponsor: AG1

(00:46:57) Genetic Information & Decision Making; Personal Identity & Uncovering Family

(00:52:12) Nature vs Nurture, Bad Genes?; Aggression, Childhood & Males

(01:00:17) The Original Sin; Whitman Case & Brain Tumor; Genetic Predisposition

(01:10:31) Free Will; Genes & Moral Judgement; Skillful Care for Kids; Social Cooperation

(01:21:03) Breaking the Cycle; Genetic Recombination & Differences; Identity

(01:25:21) Sponsor: Our Place

(01:27:01) Status, Dominance, Science; Positive Attributes of Negative Traits

(01:36:15) Relational Aggression & Girls; Male-Female Differences & Conflict

(01:40:36) Genes, Boys vs Girls, Impulse Control

(01:45:00) Behavior Punishment vs Rewards, Responsibility

(01:51:29) Sponsor: Helix Sleep

(01:53:03) Accountability; Suffering, Cancel Culture & Punishment

(02:00:01) Life Energy & Punishment, Prison

(02:08:16) Backward vs Forward-Looking Justice; Forgiveness, Retribution, Power, Choice

(02:16:11) Reward, Unfairness & Inequality

(02:21:59) Punishment, Reward & Power; Online vs In-Person Communities

(02:29:49) Identical Twin Differences; Genetic Influence & Age; Sunlight & Genes

(02:39:24) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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In this Huberman Lab Essentials episode, my guest is Ido Portal, a movement coach and world expert on human movement.

We explore the science and practice of movement, including how the nervous system shapes our actions, the distinction between reflexive and deliberate movement patterns and how emotion and awareness influence our movement. Ido shares how to build a holistic movement practice into everyday life through an exploration-based approach grounded in playfulness and self-inquiry.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Ido Portal

(00:00:20) Movement Practice, Self-Inquiry

(00:02:08) Wordlessness, 3 Core Elements of the Body; Focus & Movement

(00:06:35) Sponsor: LMNT

(00:08:09) Mental & Physical Postures; Virtuosity

(00:12:36) Vision & Eyes; Focus vs Relaxed Vision; Tool: Panoramic View

(00:17:53) Hearing; Different Opinions

(00:20:59) Body Shape; Developing Many Walks

(00:23:53) Sponsor: AG1

(00:24:45) Playful Exploration, Openness

(00:27:25) Peripersonal Space & Movement, Proximity, Reactivity, Discomfort

(00:32:18) Exercise, Traditional Movements; Examination of Movement

(00:37:43) Exploration; Acknowledgements

Disclaimer & Disclosures

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Dr. Read Montague, PhD, is a professor and director of the Center for Human Neuroscience Research at Virginia Tech’s Fralin Biomedical Research Institute and an expert in how dopamine and serotonin shape human learning, motivation and decision-making. We discuss how they impact focused effort in the context of short- and long-term goals of all kinds. Also, how SSRIs and low-effort, high-engagement activities reduce the rewarding properties of dopamine, and how AI algorithms are revolutionizing understanding of the brain.

Episode show notes are available at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

Joovv: https://joovv.com/huberman

Function: https://functionhealth.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Read Montague

(00:02:54) Dopamine, Motivation & Learning

(00:08:49) Reward Prediction Error, Expectations

(00:12:24) Sponsors: David & Joovv

(00:14:54) Foraging, Dating, Expectations vs Outcomes; AI

(00:23:36) Dopamine, Expectation, Motivation; Forward Drive; Dopamine "Hits"

(00:29:58) Baseline Dopamine & Fluctuations; Parkinson's Disease

(00:34:36) Movement, Urgency; ADHD, Bee's Dance, Explorer vs Focus Mode

(00:42:29) Sponsor: AG1

(00:43:40) Social Media, ADHD; Explorers vs Task-Based, Combat

(00:50:54) Effort, Learning; Social Media & Phones, Resisting Behaviors

(01:01:36) Serotonin & Dopamine, Opponency, SSRIs

(01:11:21) Hunger, Dopamine; Negative Feedback, Learning, Trauma; Torture

(01:18:34) Drugs of Abuse & High Dopamine

(01:19:48) Sponsor: Function

(01:21:35) Trauma & Dopamine Adaptation

(01:27:34) SSRIs, Dopamine, Positive Experiences

(01:29:50) Deep Brain Stimulation; Measuring Dopamine & Serotonin in Humans

(01:36:16) Sleep; Divorce; Science is a Contact Sport

(01:45:14) Long-Term Motivation, Learning How to Fail, Tool: Kids & Sports

(01:54:14) Sponsor: LMNT

(01:55:34) Meditation, Breathing, Learning; Dopamine as a Currency

(02:04:38) Function of Sleep, Motivation; Time Perception & Dopamine, Tracking Time

(02:13:18) LLMs, AI, Uses & Problem Solving

(02:18:33) Future Projects, Commercial Brain-Machine Interfaces; Concentration

(02:25:57) Dopamine "Hits"?; Depression & Schizophrenia; Quitting

(02:30:17) Dopamine & Serotonin Misunderstandings; Internal Satisfaction; Motivation

(02:35:58) Serotonin Syndrome; Acknowledgements

(02:38:31) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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In this Huberman Lab Essentials episode, I discuss why play is a powerful yet often overlooked tool for shaping the brain across the entire lifespan, not just during childhood. I explain how play engages specific brain circuits and neurochemicals, allowing us to explore different roles and learn in low-stakes environments uniquely suited to learning. I also describe why adults benefit from deliberately reintroducing play and which forms of play are most effective for expanding cognitive flexibility and creative thinking.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Mateina: https://drinkmateina.com/offer

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

Timestamps

(00:00:00) Power of Play

(00:00:37) Play, Brain & Exploring Contingencies; Creatives

(00:03:27) Childhood Play & Low-Stakes Scenarios

(00:05:18) Sponsor: Mateina

(00:06:21) Tool: Adults & Playful Mindset

(00:08:53) Play Postures; Eyes

(00:12:00) Group Play, Testing & Breaking Rules

(00:14:32) Role Play

(00:15:43) Sponsor: AG1

(00:16:34) Play Mindset, Low-Stakes Situations, Tool: Adult Play for Brain Health

(00:22:29) Tinkerers & Creatives, Playful Spirit

(00:24:54) Sponsor: Our Place

(00:26:09) Tool: Play to Enhance Neuroplasticity: Dynamic Movement, Chess & Mental Roles

(00:30:15) Personal Play Identity, Adulthood

(00:33:23) Recap

Disclaimer & Disclosures

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Dr. David Eagleman, PhD, is a neuroscientist, bestselling author and professor at Stanford University. We discuss how to leverage the science of neuroplasticity to learn new skills and information and how accurate and false memories form and are forgotten. We also discuss time perception and why it speeds up or slows down depending on our age and stress level. We cover dreaming and the meaning of visual and other dream content. And we discuss the neuroscience of cultural and political polarization and how to remedy it. This episode provides science-based knowledge and practical tools you can use to enhance learning and better understand your experience of life in the past, present and future.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Mateina: https://drinkmateina.com/offer

Rorra: https://rorra.com/huberman

Lingo: https://hellolingo.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) David Eagleman

(00:02:35) Neuroplasticity & Learning; Cortex, Flexibility & Repurposing, Savantism

(00:11:07) Sponsors: Mateina & Rorra

(00:13:27) Specialization vs Diversification, Practice; Internet & Curiosity

(00:22:05) Building a Well-Rounded Brain, Tool: Critical Thinking & Creativity

(00:28:18) Neuroplasticity & Adults, Tools: Novelty & Challenge

(00:32:41) Neuromodulators & Plasticity, Psychedelics; Directed Plasticity

(00:38:50) Sponsor: AG1

(00:39:41) Building a Better Future Self, Tool: Ulysses Contract to Avoid Bad Behaviors

(00:50:13) Brain Chatter, Aphantasia & Practice

(00:56:57) Specialization vs Diverse Experience, Childhood & Brain

(01:00:50) Space & Time Perception, Tool: Space-Time Bridging Meditation

(01:06:17) Are We Good at Estimating Time?; Fear, Time & Memory

(01:11:23) Sponsor: Lingo

(01:12:53) Fearful Situations & Time Perception; Joyful Events & Novelty, Tool: Do Things Differently

(01:18:56) Staying in the Present, Mental Illness & Time Domains, Addiction

(01:27:09) Social Media, Addiction, Curiosity

(01:30:51) Vision & Auditory Deficits, Sensory Substitution, Neosensory Wristband

(01:35:26) Sponsor: Function

(01:37:13) Sensory Reliance, Echolocation, Potato Head Theory, Sensory Addition

(01:41:36) Why We Dream, Vision & Neuroplasticity, REM Sleep, Blindness

(01:49:55) Victims, Fear, Memory Drift & Recall, Eyewitness Testimony & Jury Education

(01:56:10) Kids vs Adults, Memory Manipulation; Photos

(01:59:27) Polarization, In vs Out Groups, Empathy; Fairness

(02:06:31) Polarization, Reward vs Punishment; Propaganda, Language, Complexification

(02:19:27) Current Projects; Acknowledgements

(02:21:44) 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. Paul Conti, MD, a psychiatrist and expert in treating trauma and psychiatric illness.

We explain what trauma is and how it affects the mind and body, as well as the best treatment approaches to support recovery. We also discuss why guilt and shame often follow traumatic experiences and why processing trauma is essential for healing. Dr. Conti shares practical tools for how to choose and work effectively with a therapist and discusses the therapeutic potential of psychedelics and MDMA in clinician-assisted settings.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

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

Function Health: https://functionhealth.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Paul Conti

(00:00:21) What is Trauma?, Guilt & Shame

(00:03:20) Evolutionary Context of Trauma, Shame & Guilt

(00:07:18) Sponsor: Function

(00:08:59) Repetition Compulsion, Repeating Trauma

(00:12:48) Processing Trauma in Therapy or On Your Own, Grieving

(00:16:48) Introspection, Tool: Processing Trauma Through Words

(00:18:04) Sponsor: LMNT

(00:19:35) Finding a Therapist, Rapport; Duration of Therapy

(00:21:49) Prescriptions, Depression, Treating Core Issues

(00:24:28) Psychedelics & Overcoming Trauma, Psychedelic-Assisted Therapy

(00:28:18) Sponsor: AGZ by AG1

(00:29:48) MDMA, Overcoming Fear

(00:31:43) Talking about Trauma, Language

(00:33:36) Taking Care of Oneself, Tool: Self-Care Basics

(00:36:56) Acknowledgements

Disclaimer & Disclosures

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Dorian Yates is a former professional bodybuilder, six-time Mr. Olympia winner and a pioneer of high-intensity, low-volume training for building muscle size and strength. He explains how anyone can vastly improve their fitness, mindset and appearance by training with weights just two or three days per week for less than an hour. We also discuss how to determine your natural strengths and passions and select which life path is right for you. Dorian also shares his journey and transformation from wayward youth to world champion athlete, his exploration of psychedelics, views on cannabis and on longevity and health optimization more generally. The knowledge and wisdom Dorian shares is valuable to men and women of all ages.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

Joovv: https://joovv.com/huberman

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

LMNT: https://drinklmnt.com/huberman

Function Health: https://functionhealth.com/huberman

Timestamps

(00:00:00) Dorian Yates

(00:03:17) High-Intensity Training, Bodybuilding, Blood & Guts

(00:09:15) Muscular Failure, Stimulate & Recover; Anabolics

(00:12:04) Sponsors: David & Joovv

(00:14:33) Muscle Pump, Stimulus; Recovery Weeks

(00:17:32) Beginners & Learning Correct Mechanics; Diabetes

(00:22:13) Research vs Real World, Tool: High-Intensity, Low-Volume Training, HIIT Sprints

(00:28:53) Bodybuilding Journey, Reading, Training Logs, Aspiration, Parents

(00:39:21) Sponsors: AG1 & Our Place

(00:42:46) TRT, Steroids, Genetics, Early Bodybuilding Career; Tool: Steroid Risks

(00:53:57) Father & Son Relationship; Training Evolution

(00:58:31) Workout Intensity & Motivation, Self-Mastery, Transforming Anger

(01:05:34) Death; Opportunity Analysis; Bodybuilders, Steroids & Diuretics

(01:12:18) Human Possibility, Fitness & Health Progression, Nutrition

(01:16:05) Sponsor: LMNT

(01:17:26) Mike Mentzer

(01:20:42) 1992-1993 Mr. Olympia, Underdog vs Favorite Mindset

(01:30:22) Inspiration & Achieving Goal; Retirement, Transition & Identity

(01:38:52) Flexibility, Winning vs Loving the Process

(01:43:08) Aging, Exercise & Posture

(01:46:34) Sponsor: Function

(01:48:22) Losing Muscle & Diet Change; Breathing; Health & Mind

(01:52:02) Psychedelics, DMT, Ayahuasca, Perspective & Connection

(02:01:20) Risks, Research & Psychedelics; Brain Plasticity, Perspective Change

(02:06:23) Sunlight & Mood, Schizophrenia, Dopamine, Mitochondria

(02:12:15) Cannabis, Smoking & Health; Cancer; Breathwork

(02:19:34) Cannabis & Motivation, Individual Variation, THC Levels

(02:25:22) Plant Medicine, Kratom, Natural Plants vs Extracts

(02:28:53) Training for Women, Losing Fat & Resistance Training; Resilience

(02:33:52) DY Nutrition, Supplements; Life Purpose & Consciousness

(02:44:40) 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