Recently I had the pleasure of hosting a live event in Sydney, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at the ICC Sydney Theatre.

Sign up to get notified about future events: https://www.hubermanlab.com/events

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00:00 Introduction

00:15 Live Event Recap: The Brain Body Contract

00:32 Sponsors: AG1 & Eight Sleep

03:30 Q&A Session Begins: Napping and Sleep Quality

06:34 The Power of the Placebo Effect

11:31 Entering Rest and Digest State: Techniques and Tools

15:35 Muscle Growth, Learning & the Brain

20:13 Hallucinogens: Personal Experiences & Clinical Insights

27:28 The Misunderstood Effects of MDMA

27:42 Exploring the Potential of MDMA in Clinical Settings

29:25 The Complex World of Psychedelics & Mental Health

30:07 Ketamine: From Misconception to Medical Use

31:53 The Fascinating Science of DMT

33:11 Supporting Science: Funding & Future Directions

34:48 The Gut-Brain Axis: A Key to Overall Health

40:41 Sleep Patterns and Chronotypes: Personalizing Rest

42:50 Addressing ADHD & Focus in the Modern World

49:27 Closing Remarks & Gratitude

Disclaimer

In this episode, my guest is Dr. James Hollis, Ph.D., a Jungian psychoanalyst, renowned educator and author on finding and pursuing one’s unique purpose. Dr. Hollis is also an expert in the psychology of relationships and healing from trauma. We discuss how early family dynamics and social context create patterns of both adaptive and maladaptive behavior and internal narratives that, when examined, lead to better choices and a deeply fulfilling existence.

We discuss discovering your unique self-identity and purpose through specific practices of reflection, meditation and conversations with others. We also discuss self-perception and the evolution of roles within marriages, parent-child relationships, and work.

Throughout the episode, Dr. Hollis provides both basic knowledge and practical tools to help us assess ourselves and better understand who we are and what we really want in careers, relationships of all kinds, and society.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

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Mateína: https://drinkmateina.com/huberman

Joovv: https://joovv.com/huberman

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

Momentous: https://livemomentous.com/huberman

00:00:00 Dr. James Hollis

00:02:14 Sponsors: Mateina, Joovv & BetterHelp

00:05:57 Self, Ego, Sense of Self

00:13:59 Unconscious Patterns, Blind Spots, Dreams; Psyche & Meaning

00:21:56 Second Half of Life, Purpose, Depression

00:25:37 Sponsor: AG1

00:27:08 Tool: Daily Reflection; Crisis

00:31:47 Families & Children, Permission & Burdens

00:37:27 Complex Identification, Self-Perception; Social Media & Borderline

00:41:55 Daily Stimulus Response, Listening to the Soul

00:45:40 Exiting Stimulus-Response, Loneliness, Burnout

00:51:19 Meditation & Perception, Reflection

00:54:58 Sponsor: Waking Up

00:56:15 Recognizing the “Shadow” & Adulthood

01:02:48 Socialization; Family & Life Journey

01:09:04 Relationships & “Otherness”, Standing Your Ground

01:15:51 Marriage, “Starter Marriages” & Evolution; Parenting

01:19:37 Shadow Issues, Success & External Reward, Personal Growth

01:27:59 Men, Alcohol, “Stoic Man”, Loneliness, Fear & Longing

01:37:33 Women & Men, Focused vs. Diffuse Awareness; Male Rite of Passage

01:44:31 Sacrifice, Relationships; Facing Fears

01:48:20 Therapy, “Abyss of the Self”, Repeating Patterns & Stories

01:55:17 Women, Career & Family, Partner Support; Redefining Roles

02:01:40 Pathology & Diagnosis, Internet

02:07:05 Life, Suffering & Accountability, “Swamplands” & Task

02:11:32 Abuse & Recovery of Self, Patience, Powerlessness

02:14:11 Living a Larger Life; “Shut Up, Suit Up, Show Up”

02:17:49 Life Stages; Despair & Integrity Conflict

02:25:00 Death, Ego, Mortality & Meaning

02:38:07 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter

Disclaimer

This is episode 6 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley and a leading public educator on sleep for mental and physical health, learning and human performance. In this episode, we discuss dreaming, including the biological mechanism of dreams, what dreams mean and their role in daytime life. 

We explore how dreams can enhance our creativity and emotional well-being and help us resolve various challenges and dilemmas. We discuss how to remember and interpret your dreams and the abstractions/symbols frequently present in dreams.

We also discuss nightmares and therapies to treat reoccurring nightmares. We explain what lucid dreaming is and if there are benefits or drawbacks to this type of dreaming.

Dr. Walker also answers frequently asked audience questions and discusses snoring, body position, sleep supplements, sleep challenges due to aging, menopause, stopping racing thoughts, and how to fall back asleep if you wake in the middle of the night. 

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

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Momentous: https://livemomentous.com/huberman

00:00:00 Dreaming

00:01:13 Sponsors: BetterHelp, LMNT & Helix Sleep

00:05:06 Dreams & REM Sleep

00:12:20 Evolution of REM Sleep, Humans

00:17:13 REM Sleep & PGO Waves; Dreams & Brain Activity

00:24:26 Dreams, Images & Brain Activity; Sleepwalking & Sleep Talking

00:30:51 Sponsor: AG1

00:32:04 Dream Benefits, Creativity & Emotional Regulation; Challenge Resolution

00:41:27 Daily Experience vs. Dreaming, Emotions

00:45:08 Dream Interpretation & Freud, Dream Relevance

00:52:59 Abstractions, Symbols, Experience & Dreams; “Fuzzy Logic”

01:00:28 Sponsor: Whoop

01:01:36 Nightmares; Recurring Nightmares & Therapy

01:11:08 Targeted Memory Reactivation, Sounds & Nightmares

01:15:38 Odor, Paired Associations, Learning & Sleep

01:18:53 Fear Extinction, Memory & Sleep; Tool: Remembering Dreams

01:25:38 Lucid Dreaming, REM Sleep, Paralysis

01:32:33 Lucid Dreaming: Benefits? Unrestorative Sleep?

01:44:07 Improve Lucid Dreaming

01:49:30 Tool: Negative Rumination & Falling Asleep

01:53:41 Tools: Body Position, Snoring & Sleep Apnea; Mid-Night Waking & Alarm Clock

01:58:43 Sleep Banking?; Tool: Falling Back Asleep, Rest

02:05:53 Tool: Older Adults & Early Waking; Sleep Medications

02:11:25 Tool: Menopause & Sleep Disruption, Hot Flashes

02:15:06 Remembering Dreams & Impacts Sleep Quality?

02:18:32 Tool: Sleep Supplements

02:26:48 Tool: Most Important Tip for Sleep

02:30:56 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Disclaimer

In this episode, my guest is Dr. Casey Means, M.D., a physician trained at Stanford University School of Medicine, an expert on metabolic health and the author of the book, "Good Energy." We discuss how to leverage nutrition, exercise and environmental factors to enhance your metabolic health by improving mitochondrial function, hormone and blood sugar regulation. 

We also explore how fasting, deliberate cold exposure and spending time in nature can impact metabolic health, how to control food cravings and how to assess your metabolic health using blood testing, continuous glucose monitors and other tools. 

Metabolic dysfunction is a leading cause of chronic disease, obesity and reduced lifespan around the world. Conversely, improving your mitochondrial and metabolic health can positively affect your health span and longevity.

Listeners of this episode will learn low- and zero-cost tools to improve their metabolic health, physical and mental well-being, body composition and target the root cause of various common diseases.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

AG1: https://athleticgreens.com/huberman

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

00:00:00 Dr. Casey Means

00:02:36 Sponsors: LMNT & Waking Up

00:06:32 Metabolism, Metabolic Dysfunction, Medicinal Blindspot

00:14:17 Trifecta of Bad Energy

00:24:02 Western Living, United States, Specialization & Medicine

00:27:57 Insulin Resistance, Tool: Mitochondrial Capacity & Exercise

00:29:40 Sponsor: AG1

00:35:03 Tools: Walking & Glucose; Frequent Movement

00:44:25 Tools: Exercises to Improve Mitochondrial Capacity; Desk Treadmill

00:51:18 Soleus Push-Ups & Fidgeting, Non-Exercise Activity Thermogenesis (NEAT)

00:58:21 Tool: Blood Test Biomarkers, Vital Signs & Mitochondrial Function

01:11:16 Navigate Medical System & Blood Tests, Consumer Lab Testing

01:16:46 Tool: Environmental Factors; Food, Life as a Process

01:21:58 Tool: Ultra-Processed vs. Real Food, Obesity, Soil & Micronutrients

01:32:03 Ultra-Processed Foods: Brain & Cellular Confusion

01:39:10 Tools: Control Cravings, GLP-1 Production, Microbiome Support

01:51:42 Ozempic, GLP-1 Analogs; Root Cause & Medicine

02:00:54 Tool: Deliberate Cold & Heat Exposure, Brown Fat

02:07:27 Tool: Intermittent Fasting & Metabolic Flexibility; Insulin Sensitivity

02:17:03 Tool: Continuous Glucose Monitors (CGMs) & Awareness, Glucose Spikes

02:24:34 Tool: CGMs, Glycemic Variability, Dawn Effect, Individuality

02:33:10 Sleep; Continuous Monitoring & Biomarkers

02:37:39 Mindset & Safety, Stress & Cell Danger Response

02:44:04 Tool: Being in Nature, Sunlight, Fear

02:54:44 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter

Disclaimer

This is episode 5 of our 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley and the host of The Matt Walker Podcast. In this episode, we explain the connection between sleep and mood, emotional regulation and mental well-being. 

We explain the role of rapid eye movement (REM) sleep in processing emotions and emotional memories and why sleep deprivation causes agitation, impulsivity and emotional reactivity. 

We also discuss why sleep disruption is a hallmark feature of PTSD, anxiety, depression, suicidality, and other psychiatric conditions. 

We explain protocols for improving REM sleep and other sleep phases in order to harness the therapeutic power of quality sleep to feel calmer and emotionally restored.

This episode describes various actionable tools to improve sleep for those struggling with mental health or mood and those wanting to bolster their overall state and well-being. 

The next episode in this special series explores dreams, including lucid dreaming, nightmares and dream interpretation.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

AG1: https://drinkag1.com/huberman

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

LMNT: https://drinklmnt.com/huberman

BetterHelp: https://betterhelp.com/huberman

InsideTracker: https://insidetracker.com/huberman 

Momentous: https://livemomentous.com/huberman

(00:00:00) Sleep & Mental Health

(00:01:09) Sponsors: Eight Sleep, LMNT & BetterHelp

(00:05:14) Emotions & Sleep, Amygdala

(00:17:27) Emotional Memory & Sleep

(00:25:48) “Overnight Therapy” & REM Sleep, Noradrenaline

(00:29:13) Sponsor: AG1

(00:30:27) Sleep to “Remember & Forget”, Trauma; REM Sleep

(00:38:27) Hinge Analogy; Motivation, Impulsivity & Addiction

(00:47:08) Tool: Improve REM Sleep, Social Jet Lag, Alcohol & THC, Addiction

(00:56:18) Sponsor: InsideTracker

(00:57:23) Post-Traumatic Stress Disorder (PTSD) & REM Sleep

(01:06:53) Noradrenaline & REM Sleep, PTSD & Prazosin

(01:09:40) Addiction, Non-Sleep Deep Rest (NSDR); Liminal States

(01:16:46) Anxiety & Sleep, Mood vs. Emotions

(01:23:50) Deep Non-REM Sleep & Anxiety, Sleep Quality

(01:28:51) Tool: Improve Deep Non-REM Sleep, Temperature; Alcohol

(01:34:56) Suicidality & Sleep, Pattern Recognition; Nightmares

(01:46:21) Depression, Anxiety & Time Context

(01:51:24) Depression, Too Much Sleep?; REM Changes & Antidepressants

(01:57:37) Sleep Deprivation & Depression

(02:01:34) Tool: Circadian Misalignment & Mental Health, Chronotype

(02:04:05) Tools: Daytime Light & Nighttime Darkness; “Junk Light”

(02:13:04) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Welcome to a preview of the 17th Ask Me Anything (AMA) episode, part of Huberman Lab Premium.

Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Read our Annual Letter 2023.

If you're an existing Premium member, you can login to access the full episode.

If you're not a member, you can join Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research.

• Foundational Fitness Protocol

(00:00:00) Introduction to AMA #17

(00:00:14) Exciting Announcement

(00:02:16) Diving Into the Foundational Fitness Protocol

(00:09:37) Flexibility in Your Fitness Routine

(00:17:12) Optimizing Workout Times & Prioritizing Health

(00:23:31) Closing Thoughts & Huberman Lab Premium Benefits

In the full AMA episode, we discuss:

Title Card Photo Credit: Mike Blabac

Disclaimer

In this episode, I explain how to strengthen and build a stable, pain-free back and how to reduce or eliminate existing back pain. I explain the anatomy and physiology of the spinal cord and vertebrae, intervertebral disks and nerve pathways, and the abdominal and back muscles that together can be leveraged to stabilize the back. 

Then, I describe protocols: “McGill’s Big 3” exercises, a highly effective psoas stretch, abdominal stabilization, breathing techniques, and protocols to reinforce essential supports for the back, including the neck, pelvis, feet, and toes. 

I also explain how you can reduce and potentially eliminate back pain and sciatica using a specific type of bar hang, “cobra push-ups,” medial-glute strengthening exercises, and more. 

Back pain greatly impedes one’s ability to enjoy daily activities; this episode provides zero-cost, minimal time-investment protocols to improve your back strength and stability and allow you to move through life pain-free and with ease and mobility. 

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

AG1: https://athleticgreens.com/huberman

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

(00:00:00) Back Health

(00:04:03) Sponsors: LMNT & Waking Up

(00:07:57) Back Anatomy: Spine, Vertebrae, Spinal Cord

(00:12:07) Spinal Cord & Nerves; Herniated Discs

(00:19:50) Build Strong Pain-Free Back; Bulging Discs

(00:24:26) Back Pain & Professional Evaluation; Tool: Spine Self-Assessment 

(00:31:04) Sponsor: AG1

(00:36:29) Tool: McGill Big 3 Exercises, Curl-Up

(00:44:40) Tool: McGill Big 3 Exercises, Side Plank

(00:53:13) Tool: McGill Big 3 Exercises, Bird Dog; Back Pain

(01:05:37) Tool: Back Pain & Oreo Analogy, Bar Hang

(01:10:34) Time & Back Pain; Tool: Reversing Disc Herniation, Cobra Push-Ups 

(01:21:28) Sciatica, Referred Pain, Herniated Disc

(01:24:21) Tool: Improve Spine Stability, Strengthen Neck

(01:29:23) Tools: Strengthen Feet, Toe Spreading

(01:34:35) Tools: Belly Breathing; Stagger Stance

(01:42:03) Tools: Relieve Low Back Pain, Medial Glute Activation; Rolled Towel

(01:50:59) Tool: Psoas Stretching

(01:57:00) Tool: Back Awareness; Strengthen & Pain-Proof Back

(02:05:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Disclaimer

This is episode 4 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley, and author of the best-selling book "Why We Sleep." In this episode, we discuss the relationship between sleep, learning and creativity. 

We explain why and how sleep before and after a learning bout can improve memory and performance for both cognitive tasks and physical skills. We also discuss how to use time learning and sleep, how to use naps, non-sleep deep rest states, and caffeine to optimize learning, and the mechanisms for sleep and memory consolidation. 

We also explain the critical role that sleep plays in creativity and one's ability to discover novel solutions to challenges and problems. 

This episode is filled with actionable information on using sleep to enhance skill learning and improve memory and creativity. 

The next episode in this guest series explains how sleep benefits emotional regulation and mental health. 

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

AG1: https://drinkag1.com/huberman

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

WHOOP: https://join.whoop.com/huberman 

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

InsideTracker: https://insidetracker.com/huberman 

Momentous: https://livemomentous.com/huberman

(00:00:00) Sleep & Learning

(00:00:59) Sponsors: Helix Sleep, Whoop & Waking Up

(00:05:48) Learning, Memory & Sleep

(00:09:32) Memory & Sleep, “All-Nighters”, Hippocampus

(00:13:46) Naps & Learning Capacity

(00:16:59) Early School Start Times, Performance & Accidents

(00:26:38) Medical Residency & Sleep Deprivation

(00:29:35) Sponsor: AG1

(00:30:49) Tool: Sleep Before Learning; Cramming Effect

(00:35:09) Tools: Caffeine; Timing Peak Learning; “Second Wind”

(00:44:25) Memory Consolidation in Sleep

(00:55:07) Sleepwalking & Talking; REM-Sleep Behavioral Disorder

(01:00:16) REM Sleep Paralysis, Alcohol, Stress

(01:07:41) Sponsor: InsideTracker

(01:08:46) Skills, Motor Learning & Sleep

(01:17:03) Tool: Timing Sleep & Learning, Skill Enhancement

(01:20:00) Naps; Specificity & Memory Consolidation, Sleep Spindles

(01:27:21) Sleep, Motor Learning & Athletes; Automaticity

(01:34:10) Can Learning Improve Sleep?

(01:39:13) Tool: Exercise to Improve Sleep; Performance, Injury & Motivation

(01:44:38) Pillars of Health; Dieting & Sleep Deprivation

(01:49:35) Performance & Poor Sleep, Belief Effects, “Orthosomnia”

(01:57:03) “Overnight Alchemy”, Sleep & Novel Memory Linking

(02:05:58) Sleep & Creativity

(02:11:09) Tools: Waking & Technology; Naps; “Sleep on a Problem”

(02:20:51) Creative Insight & Sleep

(02:26:18) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Disclaimer

In this episode, my guest is Dr. Bonnie Halpern-Felsher, PhD, FSAHM. She is a professor of pediatrics and adolescent medicine and a developmental psychologist at Stanford University School of Medicine. Dr. Halpern-Felsher is a world expert in adolescent decision-making and risk-taking behaviors.

She explains the huge increase in vaping (e-cigarettes) by young people. She explains why vaping nicotine and cannabis is particularly dangerous to the developing brain. We discuss the rise in vaping addiction, the unique social pressures and social media influences faced by youth that make quitting challenging, and interventions to aid them in quitting or reducing use.

We also discuss the role of technology and social media. And, the use of alcohol, nicotine pouches, fentanyl, and other risky behaviors that adolescents face now.

This episode should interest parents, teachers, coaches, teens, and families. It covers the current youth substance use landscape and also covers resources and ways to quit these addictive behaviors. 

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

AG1: https://athleticgreens.com/huberman

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

(00:00:00) Dr. Bonnie Halpern-Felsher

(00:01:57) Sponsors: LMNT & Waking Up

(00:05:38) Adolescence

(00:09:19) Household Conflict, Parents; Smart Phones

(00:12:35) Smart Phones & Social Media

(00:18:25) Vaping, E-Cigarettes, Nicotine & Cannabis

(00:23:46) Adolescent Nicotine Use: Marketing, Flavors

(00:31:04) Sponsor: AG1

(00:32:13) Nicotine Initiation, Freebase vs. Salt-Based Nicotine, Concentration

(00:41:35) Addiction & Withdrawal; E-Cigarette Access

(00:48:48) Vaping Health Hazards, Aldehydes, Flavors

(00:57:48) “Just Say No”, Adolescent Defiance

(01:04:21) Cannabis & Potency, Blunts, E-Cigarette Combinations

(01:10:30) Psychosis, THC & Adolescence

(01:14:11) Quitting Nicotine & Cannabis; Physical & Social Withdrawal Symptoms

(01:23:05) Social Pressures, Quitting Vaping, Environment Concerns

(01:30:08) Teen Activities, Social Media, Autonomy

(01:36:28) Risky Behaviors, Alcohol, Driving, Sexual Behavior

(01:43:27) International E-Cigarette Use, Regulation

(01:46:10) Nicotine Pouches, Health Risks; Tolerance

(01:53:25) Tools: Vaping Interventions, Decision Making, Harm Reduction

(02:02:37) Fentanyl, Drug Testing, Recreational Drug Use

(02:13:45) Tool: Organic Conversations & Risky Behavior

(02:17:20) Long-Term Goals & Teens; Vaping, Pornography & Teens

(02:24:08) Mental Health Crisis & Substance Use

(02:29:11) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Recently I had the pleasure of hosting a live event in Sydney, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at the Sydney Opera House.

Sign up to get notified about future events: https://www.hubermanlab.com/events

AG1: https://drinkag1.com/huberman

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

(00:00:00) Introduction

(00:00:15) Live Event Recap: The Brain Body Contract

(00:00:36) Sponsor: AG1 & Eight Sleep

(00:02:50) The Power of Mindset on Stress

(00:05:23) David Goggins: A Case Study in Resilience

(00:09:59) Exploring Time Perception & Frame Rate

(00:18:20) Jet Lag Protocol: Adjusting to New Time Zones

(00:26:44) The Science of Neuroplasticity

(00:26:49) The Transformative Power of Psychedelics

(00:29:26) Exploring Psilocybin & MDMA: Personal Experiences & Insights

(00:36:12) The Science of Sleep: How Temperature Affects It

(00:39:38) Understanding Stress Response & Habituation

(00:41:20) Personal Anecdotes

(00:47:00) Finding Your Passion: Advice for the Youth

(00:51:20) Closing Thoughts & Gratitude

Disclaimer