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.

Thank you to our sponsors

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

Timestamps

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.

Thank you to our sponsors

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

Timestamps

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.

Thank you to our sponsors

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

Timestamps

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.

Esther Perel's new Desire courses are launching tomorrow, September 17—use code HUBERMAN15 for 15% off any course through December.

Thank you to our sponsors

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

Timestamps

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.

Pre-Order Andrew's New Book

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

Thank you to our sponsors

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

Timestamps

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.

Pre-Order Andrew's New Book

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

Thank you to our sponsors

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  

Timestamps

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.

Andrew's New Book

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

Thank you to our sponsors

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 

Timestamps

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

In this episode, my guest is Dr. Teo Soleymani, M.D., a double-board-certified dermatologist and specialist in skin cancer and reconstructive surgery. We discuss science and clinically supported protocols to improve skin health and give your skin a more youthful appearance and structure, reducing premature aging and skin cancer risk.

We discuss the impact of sun exposure on skin appearance and aging and the surprising relationship between sun exposure and skin cancer. We explain how mineral-based (inorganic) sunscreens differ from chemical (organic) sunscreens, whether sunscreen can minimize premature skin aging, reduce cancer risk, and if there are any health risks associated with sunscreen use.

We discuss skincare routines to significantly improve skin appearance and how to select skincare products. We discuss how caffeine, nicotine, alcohol, and stress impact the skin and describe how nutrition and anti-inflammatory diets can improve skin health. We also discuss the causes and treatments for common skin conditions, including dandruff, acne, rosacea, eczema, psoriasis, and vitiligo.

Our conversation also covers topics such as the use of retinoids, laser treatments, red-light phototherapy, supplements, and how to best monitor for skin cancer. This episode provides numerous actionable protocols, most of which are zero-to-low cost, for improving skin health and appearance, reducing cancer risk, and treating skin problems.

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

Pre-order Andrew's new book, Protocols, at protocolsbook.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

ROKA: https://roka.com/huberman

Joovv: https://joovv.com/huberman

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

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Dr. Teo Soleymani

00:01:35 Sponsors: ROKA, Joovv & Helix Sleep

00:05:45 Skin Turnover; Skin Appearance & Stress 

00:13:35 Caffeine, Vasoconstriction & Skin Redness

00:16:31 Nicotine, Vaping & Skin Appearance

00:18:37 Alcohol, Skin Health

00:24:33 Hydration, Fluid Intake & Genetics

00:26:19 Tool: Selecting a Moisturizer

00:29:28 Sponsor: AG1

00:30:40 Puffiness Under Eyes & Cause

00:32:14 Tool: Skin Cleansing; Frequency, Showers

00:41:57 Dry & Flaky Scalp, Dandruff

00:46:09 Cost & Skincare Products

00:50:20 Tool: Sun Exposure & Skin Health, Mood

00:56:24 Sponsor: LMNT

00:57:35 Sunscreens vs. Sunblocks; Mineral-Based (Inorganic) vs. Chemical (Organic) Sunscreen

01:02:45 Physical Barriers, Sunscreens, Oral Supplements & Skin Cancer

01:07:27 Skin Cancer, Genetics; Sunscreen, Premature Aging

01:12:11 Premature Aging & Skincare

00:15:56 Choose Mineral or Chemical Sunscreen?

01:20:24 Polypodium Supplement, Sun Exposure, Skin Redness

01:26:02 Tool: Selecting Mineral-Based Sunscreens

01:28:30 Chemical Sunscreens & Blood-Brain Barrier

01:30:13 Nutrition, Gut Microbiome & Skin Health

01:34:28 Tool: Nutrition for Skin Health, Protein, Anti-Inflammatory; Collagen; Omega-3

01:42:58 Retinoids vs. Retinol, Skin Appearance

01:49:45 Laser Resurfacing; Exfoliation, Microdermabrasion

01:56:52 Red Light Therapy & Phototherapy, Face Masks, Light Panels

02:04:10 Psoriasis, Phototherapy

02:10:03 Vitiligo, Immune System & Skin Cancer Risk

02:15:41 Acne, High Glycemic Index Foods, Dairy

02:19:38 Rosacea, Types & Treatments

02:23:00 Eczema, Immune System

02:25:37 Popping Pimples & Acne Scars; Corticosteroids

02:30:15 Tattoos; Tool: Monitoring for Skin Cancer, Moles, Annual Exams

02:36:28 HPV, Cancer & Warts; Vaccine & Cancer Risk

02:43:31 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

In this episode, my guest is Dr. Layne Norton, Ph.D., one of the world’s top experts in nutrition and training for physical fitness. We discuss how to evaluate scientific evidence and the validity of different practices aimed at achieving fat loss, muscle strength and hypertrophy, microbiome health, vitality, and longevity.

We explore many hotly debated topics, including fasting, seed oils, saturated fats, sugar, red meat, artificial/low-calorie sweeteners, and GLP-1 agonists (e.g., Ozempic). Additionally, we delve into the timing of protein and carbohydrate intake relative to fasting and exercise, fat loss and sleep, and the benefits of dietary protein and fiber on overall health.

We also discuss how to accelerate hypertrophy and fat loss, improve strength, whether we need to train to “failure,” how to enhance exercise recovery, and how to manage pain. We cover training before versus after age 50, whether metabolism changes with age, and the connection between muscle health and longevity. We also address why certain behaviors and supplements might work for some people but not others.

Listeners to this episode will benefit greatly from Layne’s science-based expertise on a wide range of topics, including health, nutrition, and fitness.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Mateina: https://drinkmateina.com/huberman

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

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

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Dr. Layne Norton

00:01:49 Sponsors: Mateina, Eight Sleep, Maui Nui

00:06:39 Science-Based Evidence, Mechanism vs. Outcome

00:14:31 Meta-analysis, Methods, Evidence Quality

00:22:45 Evidence Hierarchy, Randomized Controlled Trials, Cohort Data

00:33:53 Sponsor: AG1

00:35:05 “Don’t Turn Your Brain Off”; Protein Synthesis

00:42:01 Protein Synthesis, Refractory Response; Resistance Training  

00:46:05 Protein Intake, Intermittent Fasting & Training

00:54:52 Tool: Total Protein Intake, Distribution & Protein Synthesis

01:00:25 Muscle Quality, Protein Remodeling, Muscle Growth

01:05:34 Sponsor: LMNT

01:06:46 Early vs. Late Time-Restricted Eating; Fasting Blood Glucose & HbA1c

01:10:30 Carbohydrate Timing, Individual Response, Placebo; Tool: Tracking Diet

01:19:50 “The Norton Method”; Tool: Consistency

01:25:16 Resistance & Cardiovascular Training; Competition; Immune System & Rest

01:33:50 Mind & Body Effects, Stress; Belief Effects

01:41:30 Training to Failure, Reps in Reserve, Hypertrophy & Strength Training

01:50:24 Fatigue & Training to Failure, Speed, Strength Training

01:59:06 Tool: Training After 50, Consistency

02:09:12 Fat Cells, Diabetes, Exercise

02:16:50 Metabolism & Age-Related Changes?, Appetite

02:23:17 Ozempic, Mounjaro, GLP-1 Agonists, Lean Mass, “Food Noise”

02:33:42 GLP-1 Agonists, Judgement & Obesity

02:40:19 Sugar, Excess Calories, Body Weight

02:49:16 Satiety, Sugar & Calorie Budget

02:54:56 Tool: Individualization, Context & Diet Psychology

02:57:22 Seed Oils, Butter, Olive Oil

03:06:56 Red Meat, Carcinogenic?; Simple Diet; Fiber Benefits

03:13:43 Saturated Fat, Cholesterol; Seed Oils

03:18:41 Artificial & Low-Calorie Sweeteners, Insulin, Appetite

03:29:06 Artificial & Low-Calorie Sweeteners, Gut Microbiome; Cancer

03:37:58 Tools: Training Recovery, Glycogen Replenishment; Stress & Activity

03:45:56 Collagen Supplementation, Skin & Nails, Whey Protein

03:57:00 Evidence-Based Approach

04:01:41 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

In this episode, my guest is Dr. Martha Beck, Ph.D., a Harvard-trained sociologist, bestselling author, and one of the world’s foremost experts on personal exploration and development. 

Dr. Beck shares specific frameworks and practices to tap into your unique and deepest desires, core truths, and best life direction—all elements that comprise your authentic self. She also explains how to align your work and relationships of all kinds with your true self and how to embrace the discomfort and process of leaving unhealthy relationships.

We discuss how to deal with negative thoughts and emotions, grapple with societal norms, and improve body awareness to gauge your inner truth. We also discuss codependency and self-abandonment - and how to exit and recover from these experiences. 

By the end of the episode, you will have learned numerous practical tools to access your best self and live a richly fulfilling life. 

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

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

LMNT: https://drinklmnt.com/huberman

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

Timestamps

00:00:00 Dr. Martha Beck

00:01:34 Sponsors: BetterHelp, Helix Sleep & LMNT

00:05:34 Tool: Perfect Day Exercise

00:15:31 “Clear Eyed”, Male vs. Female

00:23:31 Family & Work; Directed Attention & Miracles

00:30:21 Sponsor: AG1

00:32:10 Unease, Restlessness & Guilt; Life Worth, Fear

00:37:22 Accessing the Subconscious; Compassionate Witness Self

00:46:16 Finding Self, Suffering, Anxiety; Tool: “KIST”, Self-Parenting

00:54:01 Self, Radiance, Death; Awakening

00:59:14 Suffering & Compassionate Attention

01:02:10 Challenging Internal Thoughts, Understanding Truth, Body & Mind;

01:08:44 Sponsor: Waking Up

01:10:20 Western Society & Pressure

01:18:30 Tool: Sensing Truth in Body; Meditation, “Stopping the World”

01:25:02 Energy, Magnetoreception, Pet’s Death

01:33:49 Lying to Ourselves, Addiction

01:38:18 Tool: “Integrity Cleanse”, Lies; The Light

01:47:32 Relationship with Loss; Love, Self-Abandonment & Codependency

01:55:10 Romantic Relationships; Jobs & Family

02:02:06 Hurting Others, Relationship Imbalance

02:06:55 Tool: True Empathy

02:11:26 “Happiness is an Inside Job”, Codependency

02:18:58 Live Your Joy, Western Society

02:24:41 Relationships, Love & Integrity, “Feeling Good By Looking Weird”

02:30:42 “I Like It!”, Punk Rock Music, Love

02:34:24 Honesty & Essential Self; Helping People & Healers

02:42:12 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

Welcome to a special edition of the 18th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. This episode is a recording of the live stream AMA, exclusive to our Premium members. We've decided to make the full-length version available to everyone, including non-members 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 and other donors.

If you're not yet a member but enjoyed this full-length livestream AMA, we invite you to join Huberman Lab Premium. By subscribing, you'll gain access to exclusive benefits including our regular monthly full-length AMA episodes, AMA transcripts, podcast episode transcripts, early access to live events and more. Additionally, a significant portion of your membership proceeds contributes to advancing human scientific research. You can learn more about the research we were able to support in our Annual Letter 2023.

If you're a Huberman Lab Premium member, you can access the transcript for this AMA episode here.

Timestamps

00:00 Introduction & Announcements

00:15 Supporting Mental & Physical Health Research

01:56 Exciting New Research Initiatives

03:39 Skin Health & Appearance

14:46 Cold Therapy Benefits & Guidelines

21:18 Self-Motivation Strategies

27:05 Understanding REM Sleep

28:45 Morning Routine: Exercise & Cold Exposure

29:17 The Importance of REM Sleep

29:49 Non-Sleep Deep Rest (NSDR) Protocols

31:27 REM Sleep Rebound & Compensation

32:55 Impactful School Strategies for Learning

34:19 Meditation & Micro Gaps in Learning

39:13 Physical Activity & Learning

41:01 Exploring Shilajit & Testosterone

47:51 Writing Process & Overcoming Obstacles

51:32 Addiction & Recovery Resources

53:47 Closing Remarks & Gratitude

Disclaimer & Disclosures