Huberman Lab

In this Huberman Lab Essentials episode, I explore the sensations of pain and pleasure, explaining how they are sensed in the body and interpreted by the brain as well as methods to control their intensity. I discuss both the hardwired mechanisms and subjective factors that shape an individual’s perception of pain and pleasure. I also explain why pain thresholds vary from person to person and discuss various treatments for pain management such as acupuncture and supplements. Finally, I explain the role of key neurochemicals like dopamine and serotonin in mediating our experience of pain and pleasure. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps 00:00:00 Pain & Pleasure 00:00:39 Skin, Appetitive vs Aversive Behaviors 00:02:10 Skin, Neurons & Brain 00:04:46 Brain Interpretation, Homunculus, Two-Point Discrimination Test 00:07:43 Pain & Pleasure, Subjective Interpretation 00:09:53 Sponsor: AG1 00:11:30 Tool: Pain & Expectation 00:13:08 Pain Threshold 00:14:46 Heat & Cold, Tool: Moving into Cold or Hot Environments 00:16:37 Subjective Pain, Psychosomatic, Fibromyalgia, Whole Body Pain, Acetyl-L-carnitine 00:20:54 Acupuncture, Electroacupuncture, Pain Management 00:23:44 Sponsors: LMNT & Eight Sleep 00:26:36 Red Heads & Pain Threshold, Endorphins 00:28:32 Improving Pain Threshold, Dopamine 00:30:00 Pleasure, Dopamine, Serotonin; Depression, Anti-depressants 00:34:12 Pleasure & Pain Balance, Dopamine, Addiction 00:36:08 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest is Michael Easter, a professor at the University of Nevada, Las Vegas and best-selling author. We discuss how particular daily life choices undermine our level of joy, our sense of purpose, our physical and our mental health and the daily, weekly, monthly and yearly steps we can all take to vastly increase our level of motivation, gratitude and overall life satisfaction. We discuss how effortful foraging for information, undistracted reflection and physical exercise are ways to ‘invest’ and therefore grow our levels of dopamine, energy and motivation, whereas low-friction activities are specifically designed to hijack or diminish them. We also discuss dopamine reward circuitry in the context of how to build and reset one’s energy levels and create a deeper sense of purpose in work, creative pursuits and relationships. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui: https://mauinuivenison.com/huberman Helix Sleep: https://helixsleep.com/huberman Mateina: https://drinkmateina.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Michael Easter 00:02:14 Discomforts, Modern vs Ancient Life 00:07:35 Sponsors: Maui Nui & Helix Sleep 00:10:17 Modern Problems, Exercise, Trail vs Treadmill Running, Optic Flow, Hunting 00:20:01 Risk & Rewards, Intellectual vs Experiential Understanding 00:23:39 Modern Luxuries, First-World Problems, Gratitude, Tool: Volunteer 00:34:33 Rites of Passage, Tool: Challenge, Narrative & Purpose; Embracing Discomfort 00:40:43 Sponsors: AG1 & Mateina 00:43:33 Choice, 2% Study, Silence, Tools: Do Slightly Harder Things; Notice Resistance 00:54:05 Cognitive Challenges, Walking, Screens, Tool: Sitting with Boredom 01:01:53 Capturing Ideas, Attractor States, Tool: Being in Nature 01:06:50 2% Rule, Rites of Passage, Tool: Misogi Challenge 01:14:12 Phones, Sharing with Others, Social Media, Tool: Reflection vs Screen Time 01:23:23 Dopamine, Spending vs Investing, Guilt 01:29:48 Sponsor: Function 01:31:35 Relaxation, Shared Identities & Community, Music, Tool: In-Person Meeting 01:38:58 Loss of Gathering Places, Internet & Distorted Views, Hitchhiking 01:45:06 Misogi & Entry Points; Daily Schedule, Caffeine Intake 01:54:37 Optimal Circadian Schedule, Work Bouts, Exercise 01:59:12 Outdoor Adventures, Backpacking & Nutrition 02:04:57 Camping & Sleeping, Nature, Three-Day Effect 02:10:10 Sea Squirts; Misogi Adventures & Cognitive Vigor, Writing, Happiness 02:17:55 Effort & Rewards, Addiction, Dopamine, Catecholamines 02:22:36 Humans, Running & Carrying Weight, Fat Loss, Tool: How to Start Rucking 02:32:32 Physical/Cognitive Pursuits & Resistance; Creative “Magic” & Foraging 02:39:27 Motivation; Slot Machines, Loss Disguised as a Win, Speed 02:46:06 Gambling, Dopamine, Addiction 02:50:29 Tool: Avoid Frictionless Foraging; Sports Betting, Speed; Junk Food, Three V’s 02:56:22 Conveniences, Technology; Upcoming Book, Satisfaction 03:02:57 Substack Links, Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, 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. Matt Walker, PhD, Professor of Neuroscience and Psychology at the University of California, Berkeley and host of The Matt Walker Podcast, which focuses on the science and impact of sleep. We explore the importance of sleep and how its nightly structure, including REM and non-REM stages, helps rejuvenate the mind and body. We also discuss how caffeine, alcohol, cannabis and melatonin supplements affect your ability to fall asleep and overall sleep quality. Additionally, Matt highlights the benefits of naps and shares a variety of unconventional tips to promote healthier, more restorative sleep. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman ROKA: https://roka.com/huberman Timestamps 00:00:00 Matt Walker, Sleep 00:00:25 Rapid Eye Movement (REM) & Non-REM Sleep, Paralysis 00:02:05 Sleep Cycles, Nighttime Sleep Structure, Hormones 00:07:08 Sponsor: Eight Sleep 00:08:54 Nighttime Waking Up, Fragmented Sleep 00:11:05 Sunlight Exposure & Sleep 00:12:28 Caffeine & Sleep Effects, Tool: Timing Caffeine 00:15:27 Alcohol & Sleep Effects 00:18:08 Cannabis; THC, Alcohol, REM Sleep & Dreams 00:20:24 Sponsor: ROKA 00:22:12 Melatonin, Supplementation?, Dose 00:28:18 Prescription Sleep Aids, Cognitive Behavioral Therapy (CBT) & Sleep 00:30:36 Naps, Benefits, Insomnia, Tool: Nap Length 00:34:07 Sponsor: AG1 00:35:44 Sleep Tips, Tools: “Do Nothing”; Winddown Routine; Worry Journal; Clocks 00:39:56 Acknowledgments Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest is Dr. Jay Bhattacharya, MD, PhD, Director of the National Institutes of Health (NIH) and Professor Emeritus of Health Policy at Stanford University. We discuss which scientific questions ought to be the priority for NIH, how to incentivize bold, innovative science especially from younger labs, how to solve the replication crisis and restore trust and transparency in science and public health, including acknowledging prior failures by the NIH. We discuss the COVID-19 pandemic and the data and sociological factors that motivated lockdowns, masking and vaccine mandates. Dr. Bhattacharya shares his views on how to resolve the vaccine–autism debate and how best to find the causes and cures for autism and chronic diseases. The topics we cover impact everyone: male, female, young and old and, given that NIH is the premier research and public health organization in the world, extend to Americans and non-Americans alike. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Eight Sleep: https://eightsleep.com/huberman Levels: ⁠https://levels.link/huberman⁠ LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Jay Bhattacharya 00:06:56 National Institutes of Health (NIH), Mission 00:09:12 Funding, Basic vs. Applied Research 00:18:22 Sponsors: David & Eight Sleep 00:21:20 Indirect Costs (IDC), Policies & Distribution 00:30:43 Taxpayer Funding, Journal Access, Public Transparency 00:38:14 Taxpayer Funding, Patents; Drug Costs in the USA vs Other Countries 00:48:50 Reducing Medication Prices; R&D, Improving Health 01:00:01 Sponsors: AG1 & Levels 01:02:55 Lowering IDC?, Endowments, Monetary Distribution, Scientific Groupthink 01:12:29 Grant Review Process, Innovation 01:21:43 R01s, Tenure, Early Career Scientists & Novel Ideas 01:31:46 Sociology of Grant Evaluation, Careerism in Science, Failures 01:39:08 “Sick Care” System, Health Needs 01:44:01 Sponsor: LMNT 01:45:33 Incentives in Science, H-Index, Replication Crisis 01:58:54 Scientists, Data Fraud, Changing Careers 02:03:59 NIH & Changing Incentive Structure, Replication, Pro-Social Behavior 02:15:26 Scientific Discovery, Careers & Changing Times, Journals & Publications 02:19:56 NIH Grants & Appeals, Under-represented Populations, DEI 02:28:58 Inductive vs Deductive Science; DEI & Grants; Young Scientists & NIH Funding 02:39:38 Grant Funding, Identity & Race; Shift in NIH Priorities 02:51:23 Public Trust & Science, COVID Pandemic, Lockdowns, Masks 03:04:41 Pandemic Mandates & Economic Inequality; Fear; Public Health & Free Speech 03:13:39 Masks, Harms, Public Health Messaging, Uniformity, Groupthink, Vaccines 03:22:48 Academic Ostracism, Public Health Messaging & Opposition 03:30:26 Culture of American Science, Discourse & Disagreement 03:36:03 Vaccines, COVID Vaccines, Benefits & Harms 03:47:05 Vaccine Mandates, Money, Public Health Messaging, Civil Liberties 03:54:52 COVID Vaccines, Long-Term Effects; Long COVID, Vaccine Injury, Flu Shots 04:06:47 Do Vaccines Cause Autism?; What Explains Rise in Autism 04:18:33 Autism & NIH; MAHA & Restructuring NIH? 04:25:47 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, 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, I discuss interoception, the brain’s ability to sense and interpret signals from the body, which shapes our sense of self and underlies vital functions like focus, sleep, healing and emotions. I explain how the body communicates different types of information to the brain, influencing processes like digestion, heart rate and immune function. I also describe practical tools such as breathwork to regulate alertness, strategies to support gut health and reduce sugar cravings, and awareness practices to enhance interoception. By understanding and applying these tools, you can strengthen the brain-body connection to improve mood, overall health and performance. Read the episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Sense of Self, Interoception 00:01:25 Brain & Body Communication, Vagus Nerve, Mechanical & Chemical Information 00:04:43 Lungs & Diaphragm, Tool: Breathwork for Alert or Calm 00:09:47 Sponsors: AG1 & Eight Sleep 00:13:14 Brain & Gut Communication, Tool: Reduce Sugar Cravings 00:18:27 Brain, Gut Chemistry, Inflammation & Gut Microbiome, Tool: Fermented Foods 00:22:20 Sponsor: LMNT 00:23:52 Vomiting, Brain; Tool: Reduce Nausea 00:28:52 Fever, Brain Chemistry, Tool: Cooling Body 00:33:20 Vagus Nerve, Emotions, Mood, Tool: Heart Awareness 00:39:29 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest is Dr. Mary-Frances O’Connor, PhD, Professor of Clinical Psychology and Psychiatry at the University of Arizona and a world expert on the science of grief and loss. We discuss what happens in the brain and body when we grieve, the role of dopamine and yearning in the grieving process, the health risks of getting stuck at particular stages of grief and how to move through loss while also deeply honoring the person, animal or thing that is no longer with us. Dr. O’Connor explains that grief involves cycling back and forth between protest and despair (often guilt and anger too) and explains science-supported ways to move through that process in the healthiest possible way. Everyone experiences grief and loss at some point. Dr. O’Connor provides valuable knowledge and tools to help you navigate grief under any circumstance. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Wealthfront**: https://wealthfront.com/huberman BetterHelp: https://betterhelp.com/huberman Helix Sleep: https://helixsleep.com/huberman Function: https://functionhealth.com/huberman **This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Timestamps 00:00:00 Mary-Frances O’Connor 00:02:22 Grief vs Grieving; Love & Bonding, Gone Yet Everlasting 00:07:42 Sponsors: Wealthfront & BetterHelp 00:10:29 Sudden vs Slow Death, Attachment, Reframing Relationship 00:14:52 Religion, Integrating the New Relationship 00:20:46 Yearning, Dopamine, Brain, Addiction 00:27:58 Culture & Grief Literacy; Protest, Despair & Hope, New Relationships 00:40:09 Sponsors: AG1 & Helix Sleep 00:43:21 Protest, Despair & Transmutation; Changing Attachment Hierarchy 00:52:04 Bereavement Support, Medical Risk 01:05:27 Culture, Alcohol & Death; Dying of a Broken Heart, Medical Risk 01:13:40 Sponsor: Function 01:15:28 Navigating Grief, Emotions & Body, Tool: Progressive Muscle Relaxation 01:23:57 Grief Stages; Permission & Coping, Judgment & Guilt; Lessons from Grief 01:35:44 Grieving Suicide, Rumination, Tool: Shifting Environment 01:47:24 Belief Systems, Religion & Grief 01:54:17 Afterlife, Contemplating Death 01:58:35 Tools: Contemplating Death; Life Celebration, Terror Management, Empathy 02:07:46 Mental Oscillation, Dual Model of Bereavement 02:14:00 Avoidance; Remembering a Loved One, Resilience; Getting Worse & Seeking Professional Help 02:22:15 Time Perception & End of Life, Motivation & Energy 02:30:01 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, 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 Lex Fridman, PhD, a research scientist at the Massachusetts Institute of Technology (MIT), an expert in robotics and host of the Lex Fridman Podcast. We discuss the development of artificial intelligence through machine learning, deep learning and self-supervised techniques. We also examine the growing significance of interactions between humans and robots, including their potential for companionship and emotional connection. This episode explores how AI is shifting from a technical tool into something that could reshape human relationships, emotions and society. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui: https://mauinui.com/huberman Function: https://functionhealth.com/huberman David: https://davidprotein.com/huberman Timestamps 00:00:00 Lex Fridman; Artificial Intelligence (AI), Machine Learning, Deep Learning 00:02:23 Supervised vs Self-Supervised Learning, Self-Play Mechanism 00:09:06 Tesla Autopilot, Autonomous Driving, Robot & Human Interaction 00:14:26 Sponsors: AG1 & Maui Nui 00:17:47 Human & Robot Relationship, Loneliness, Time 00:22:38 Authenticity, Robot Companion, Emotions 00:27:55 Robot & Human Relationship, Manipulation, Rights 00:32:12 Sponsors: Function & David 00:35:14 Dogs, Homer, Companion, Cancer, Death 00:40:04 Dogs, Costello, Decline, Joy, Loss 00:47:31 Closing Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest is Dr. Melissa Ilardo, Ph.D., professor of biomedical informatics at the University of Utah. We discuss the interplay between genes and behaviors, including how certain behaviors can improve resilience by changing gene and organ function, as well as natural selection events happening in humans today. We also discuss the immune system–related reasons people find the smells of potential mates attractive—or not. We explore how physical and psychological traits are passed from one generation to the next, and the specific behaviors that can influence gene expression to improve health and performance. Melissa explains her lab’s pioneering research on breath-hold training and how activation of the dive reflex through breath holding can significantly improve oxygen availability by changing spleen size and function. We also delve into the medical uses and ethics of gene editing to cure disease in both babies and adults. For those interested in genes and inheritance, human performance, immune system function, and natural selection, this episode illustrates the remarkable interplay between human nature and nurture. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Melissa Ilardo 00:02:35 Nature vs Nurture, Gene Expression, Eye Color 00:07:06 Sponsors: Joovv & Eight Sleep 00:10:24 Epigenetics, Trauma, Mutations; Hybrid Vigor, Mate Attraction 00:15:47 Globalization; Homo Sapiens, Mating & Evolution; Mutations 00:25:28 Sea Nomads, Bajau & Moken Groups; Free Diving, Dangers & Gasp Reflex 00:32:52 Cultural Traditions, Free Diving & Families; Fishing 00:35:36 Mammalian Dive Reflex, Oxygen, Spleen, Cold Water & Face; Exercise 00:42:43 Sponsors: AG1 & LMNT 00:46:00 Free Diving, Spleen, Thyroid Hormone, Performance Enhancement 00:52:00 Dive Reflex, Immune System; Swimming & Health; Coastal Regions & Genetics 00:55:17 Female Free Divers, Haenyeo, Cold Water, Age, Protein 01:03:20 Human Evolution & Diet, Lactase, Fat 01:05:07 Korean Female Free Divers & Adaptations, Cardiovascular, Pregnancy 01:10:13 Miscarriages & Genetic Selection; Bajau, External Appearance, Mate Selection 01:17:15 Sponsor: Function 01:19:03 Free Diving, Underwater Vision; Super-Performers & Genetics 01:25:01 Cognitive Performance, Autism, Creativity; Genetic Determinism & Mindset 01:36:30 Genetics & Ethics, CRISPR, Embryo Genetic Screening 01:44:36 Admixture, Genetics; Are Humans a Single Species? 01:49:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, 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, I provide a science-based daily protocol designed to enhance performance, mood and overall health by strategically timing simple yet powerful tools and behaviors. I explain how to increase energy and alertness in the morning, optimize your workspace and work sessions for maximum focus, and structure your day for sustained productivity. I also discuss the roles of fasting, meal and caffeine timing, and key nutrients, as well as how to leverage exercise to sharpen alertness and cognitive performance. Additionally, I describe evening practices and supplements that help you fall asleep quickly and promote quality sleep. Read the episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Office Hours, Example Daily Protocol 00:01:48 Morning, Tools: Temperature Minimum, Walk, Sunlight & Cortisol 00:05:30 Hydration, Electrolytes, Tool: Delay Caffeine 00:07:39 Sponsor: Eight Sleep 00:09:45 Morning Focus, Fasting 00:10:34 Tools: Optimize Workspace, Screen Position, Work Bouts 00:13:45 Tool: Timing Work Bouts, Temperature Minimum 00:16:02 Exercise, Strength & Hypertrophy, Endurance Training, Tool: 80/20 Workouts 00:19:01 Sponsor: AG1 00:20:48 Afternoon, Meal Timing, Carbs, Omega-3s, Tool: Afternoon Walks & Light 00:25:33 Dinner, Sleep Transition, Carbs, Serotonin 00:28:44 Sponsor: LMNT 00:30:16 Accelerate Sleep, Tool: Reduce Temperature & Hot Baths 00:32:06 Sleep Supplements, Magnesium, Apigenin, Theanine; Waking at Night 00:35:06 Example Daily Routine, Work Blocks Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices