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.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanHelix 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/hubermanTimestamps(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 NewsletterDisclaimer

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.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanEight Sleep: https://eightsleep.com/huberman Mateina: https://drinkmateina.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Dr. Bonnie Halpern-Felsher(00:01:40) Sponsors: Eight Sleep, Mateina & LMNT (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(00:30:41) 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(00:56:32) Sponsor: Waking Up(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 NewsletterDisclaimer

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/eventsThank you to our sponsorsAG1: https://drinkag1.com/hubermanEight Sleep: https://eightsleep.com/hubermanTimestamps(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 & GratitudeDisclaimer

This is episode 3 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 leading public educator about the role of sleep in health, disease and performance. We explain how our sleep architecture changes as we age. We also cover how childhood development and aging affect sleep biology and needs. We also discuss whether polyphasic sleep (multiple short sleep periods) is beneficial. Then, we discuss naps, including their positive benefits, individual variability, those who should not nap, and alternative rest states like non-sleep deep rest. Dr. Walker shares protocols to optimize nap duration, timing and effectiveness.We also explore the effects of caffeine on sleep and other health aspects, as well as the optimal timing for caffeine intake.This episode describes many actionable science-based tools for optimizing sleep, naps and caffeine use for better health and performance.The next episode in this special series explores the relationship between sleep, memory, and creativity.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanBetterHelp: https://betterhelp.com/hubermanLMNT: https://drinklmnt.com/hubermanWaking Up: https://wakingup.com/hubermanEight Sleep: https://eightsleep.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Sleep Structure(00:01:29) Sponsors: BetterHelp, LMNT & Waking Up(00:05:42) Sleep Phases & Lifespan(00:11:58) Sleep Stages & Lifespan, Sleep Paralysis & Animals(00:20:19) Adults & Biphasic Sleep, Modern Society(00:25:14) Chronotype, Circadian Rhythms & Biological Flexibility(00:29:07) Genetics & Chronotype(00:31:42) Sponsor: AG1(00:32:55) Biphasic Sleep, Adults; Body Position & Sleepiness(00:40:09) Naps, Positive Benefits, Nighttime Insomnia(00:49:38) Tool: Optimal Nap: Duration & Timing; Grogginess(00:58:15) Nap Capacity, “Liminal” States & NSDR(01:07:37) NASA Nap Culture, Power Naps(01:11:49) Sponsor: Eight Sleep(01:12:50) Tools: Nap Timing, “Fragile” Nighttime Sleep; On-Off-On Protocol(01:18:57) Avoiding Naps: Insomnia, Aging & Sleep Quality Decline(01:28:20) Caffeine, “Nappuccino”; Hot Drinks(01:38:28) Adenosine Clearance, Sleep (01:43:10) Tool: Delaying Caffeine, Afternoon Crash, Sleep Quality(01:49:06) Caffeine, Health, Antioxidants; Caffeine Tolerance & Alcohol(01:56:54) Tool: Nap “Enhancements”, Caffeine, Light & Face Washing(02:04:33) Polyphasic Sleep, Adverse Effects(02:12:43) Sleep Deprivation & Car Crashes; Polyphasic Sleep(02:16:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network NewsletterDisclaimer

In this episode, my guest is Dr. David Yeager, Ph.D., professor of psychology at the University of Texas, Austin, and the author of the forthcoming book "10 to 25." We discuss how people of any age can use growth mindset and stress-is-enhancing mindsets to improve motivation and performance.We explain the best mindset for mentors and being mentored and how great leaders motivate others with high standards and support. We also discuss why a sense of purpose is essential to goal pursuit and achievement.Whether you are a parent, teacher, boss, coach, student or someone wanting to improve a skill or overcome a particular challenge, this episode provides an essential framework for adopting performance-enhancing mindsets leading to success.For show notes, including referenced articles, additional resources and people mentioned, please visit hubermanlab.com.Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanAeroPress: https://aeropress.com/hubermanROKA: https://roka.com/hubermanWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Dr. David Yeager(00:01:49) Sponsors: AeroPress & ROKA(00:04:20) Growth Mindset; Performance, Self-Esteem(00:10:31) “Wise” Intervention, Teaching Growth Mindset(00:15:12) Stories & Writing Exercises(00:19:42) Effort Beliefs, Physiologic Stress Response(00:24:44) Stress-Is-Enhancing vs Stress-Is-Debilitating Mindsets(00:29:28) Sponsor: AG1(00:30:58) Language & Importance, Stressor vs. Stress Response(00:37:54) Physiologic Cues, Threat vs Challenge Response(00:44:35) Mentor Mindset & Leadership; Protector vs Enforcer Mindset(00:53:58) Sponsor: Waking Up(00:55:14) Strivings, Social Hierarchy & Adolescence, Testosterone(01:06:28) Growth Mindset & Transferability, Defensiveness(01:11:36) Challenge, Environment & Growth Mindset(01:19:08) Goal Pursuit, Brain Development & Adaptation(01:24:54) Emotions; Loss vs. Gain & Motivation(01:32:28) Skill Building & Challenge, Purpose Motivation(01:39:59) Contribution Value, Scientific Work & Scrutiny(01:50:01) Self-Interest, Contribution Mindset(01:58:05) Criticism, Negative Workplaces vs. Growth Culture(02:06:51) Critique & Support; Motivation; Standardized Tests(02:16:40) Mindset Research(02:23:53) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network NewsletterDisclaimer

This is episode 2 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology and founder of the Center for Human Sleep Science at the University of California, Berkeley.We discuss basic and advanced tools for improving sleep and explain how sleep quality is affected by temperature, light and dark, caffeine, alcohol, cannabis, nutrition, meal timing, and different medications. Dr. Walker also provides strategies for coping with a poor night of sleep, wind-down routines, technology in the bedroom, insomnia, visualizations, and building sleep “confidence.” We also discuss the current status of sleep research for developing advanced techniques to optimize sleep. This episode provides numerous zero-cost behavioral protocols for improving sleep quality and restorative power, which can benefit daytime mood, energy, performance, and overall health. The next episode in this special series explores napping, caffeine, and additional protocols to improve sleep.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanHelix Sleep: https://helixsleep.com/hubermanWHOOP: https://join.whoop.com/hubermanWaking Up: https://wakingup.com/hubermanInsideTracker: https://insidetracker.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Improving Sleep(00:01:16) Sponsors: Helix Sleep, WHOOP & Waking Up(00:05:30) Basics of Sleep Hygiene, Regularity, Dark & Light(00:12:05) Light, Day & Night; Cortisol, Insomnia(00:18:45) Temperature; “Walk It Out”; Alcohol & Caffeine(00:26:05) Sleep Association, Bed vs. Sofa(00:29:43) Tool: Falling Asleep; Meditation, Breathing(00:35:23) Sponsor: AG1(00:36:37) Alcohol & Sleep Disruption(00:40:01) Food & Sleep, Carbs, Melatonin(00:49:25) Caffeine; Afternoon Coffee, Nighttime Waking(00:55:52) Caffeine Metabolism & Sleep, Individual Variation(01:01:19) Sponsor: InsideTracker(01:02:04) Cannabis: THC vs. CBD, REM Sleep, Withdrawal(01:12:03) Sleep Hygiene Basics(01:16:08) Tool: Poor Sleep Compensation, “Do Nothing”(01:20:23) Tool: Sleep Deprivation & Exercise(01:24:11) Insomnia Intervention & Bedtime Rescheduling, Sleep Confidence(01:32:58) Wind-Down Routine; Mental Walk; Clocks & Phones(01:41:29) Advanced Sleep Optimization, Electric Manipulation(01:50:07) Temperature Manipulation, Elderly, Insomnia(01:58:57) Tool: Warm Bath Effect & Sleep, Sauna(02:04:36) Acoustic Stimulation, White Noise, Pink Noise(02:13:30) Rocking & Sleep, Body Position(02:24:17) Enhance REM Sleep & Temperature; Sleep Medications(02:28:35) Pharmacology, DORAs & REM Sleep; Narcolepsy & Insomnia(02:34:12) Acetylcholine, Serotonin, Peptides; Balance(02:40:45) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network NewsletterDisclaimer

In this episode, my guest is Coleman Ruiz, a former Tier One U.S. Navy SEAL joint task force commander. He served in Afghanistan and Iraq and as a BUD/S training officer. He shares his journey from childhood through the Naval Academy to elite Navy SEAL special operations. He shares the physical and emotional challenges he has overcome and discusses his struggle with post-traumatic stress disorder (PTSD). He also talks about the key role of mentors, family and friends in building resilience. Coleman gives us a raw, humble account of hitting rock bottom. He tells of the intense pain, fear, depression and suicidality in his journey of redemption. Coleman’s story is a real-life hero’s journey. He tells it with extraordinary vulnerability and humility. He explains the challenges and sudden tragedies that helped to ground, shape and renew him. His story will inspire listeners of all ages and backgrounds.Note: This conversation includes profanity and topics that are not suitable for all audiences and ages.For show notes, including additional resources, please visit hubermanlab.com.Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanBetterHelp: https://betterhelp.com/hubermanMaui Nui Venison: https://mauinuivension.com/huberman Eight Sleep: https://eightsleep.com/huberman Plunge: https://plunge.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Coleman Ruiz(00:01:55) Sponsors: BetterHelp, Maui Nui Venison & Eight Sleep(00:06:06) Childhood, “Wildness”(00:13:24) Wrestling, Combat Sports & Respect(00:22:26) Divorce, College Applications & Naval Academy(00:29:51) Sponsor: AG1(00:31:22) Prep School, Patriotism, Fear(00:40:08) Growth Mindset, 24-Hour Horizon(00:43:02) Naval Academy, Mentor, Focus(00:52:45) Wife, Work Ethic(00:59:23) Sponsor: Plunge(01:00:51) Navy SEALs, BUD/S, Hell Week(01:04:51) BUD/S Success Predictors; Divorce & Aloneness; Rebellion(01:16:30) Patriotism, Navy SEALs, Green Team(01:22:15) Advanced Training, Tier One, Free-Fall(01:26:13) Special Operations, Deaths & Grief(01:36:08) Mentor Death & Facing Mortality(01:47:49) Warriors & Compassion; Trauma, Family(01:52:37) Civilian Life Adjustment(01:57:39) Hero With a Thousand Faces, Civilian Return & PTSD(02:07:03) Massage, Perspective, Space-Time Bridging(02:14:10) Psychedelics, Connection, Warrior Culture(02:19:15) Rock Bottom: Talk Therapy, Depression, Alcohol(02:25:50) Emotional & Physical Pain, Vulnerability, Fighter Mentality(02:30:42) Suicide, Asking For Help & Support(02:38:32) Therapy, PTSD Recovery, Dread; Pharmacology(02:44:54) Healing Process: Unsatisfaction & Asking For Help(02:54:03) Daily Routine, Movement, Nutrition(03:02:22) Manhood, Range, Parenthood, Surrender(03:10:08) Current Pursuits(03:16:01) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network NewsletterDisclaimer

In this episode 1 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., professor of neuroscience and psychology and founder of the Center for Human Sleep Science at the University of California, Berkeley, and the author of the book “Why We Sleep” discusses the essential role that sleep plays in our health. We cover how sleep affects our hormones, immune system, learning and memory, mood, appetite, and weight regulation.We also discuss what causes the urge to sleep, how sleep is structured throughout the night, and the biology of the different phases of sleep. We also teach you how to determine your individualized sleep needs, including your chronotype (best waking and to-bed time), tips for combat snoring and insomnia, and your QQRT (Quality, Quantity, Regularity, and Timing)—a key framework for optimizing your sleep and therefore daytime energy and focus, and overall health.The next episode in this special series explores how to improve one’s sleep.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanEight Sleep: https://eightsleep.com/huberman BetterHelp: https://betterhelp.com/huberman LMNT: https://drinklmnt.com/huberman InsideTracker: https://insidetracker.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Importance of Sleep(00:02:24) Sponsors: Eight Sleep, BetterHelp & LMNT(00:06:00) Sleep; Non-REM & REM Sleep(00:11:40) Sleep Cycles, Individuality, Women vs. Men(00:14:49) Tool: Wakefulness in Bed, Insomnia(00:19:08) Non-REM Stages of Sleep(00:27:05) Role of Deep Sleep(00:34:02) Sponsor: AG1(00:35:15) Light Sleep Stages, Hypnogogic Jerks(00:42:00) REM Sleep, Paralysis & Bizarre Dreams; “Falling” Asleep(00:49:09) Tools: Body Position & Sleep; Snoring & Sleep Apnea(00:57:43) Yawning & Theories, Contagion(01:04:03) Nodding Off, Afternoon & Postprandial Dip(01:08:46) Sponsor: InsideTracker(01:09:51) Sleep, Animals & Evolution(01:14:09) Poor Sleep & Health Consequences, Sleep Deprivation(01:27:13) Positive Effects of Good Sleep, Health Improvements(01:31:56) Sleep & Mood; Appetite & Weight Management(01:42:55) Sleep Deprivation & Looking Tired, “Beauty Sleep”(01:47:57) Tool: Getting Good Sleep, QQRT Macros, Quantity & Quality(01:56:45) Tool: Sleep Regularity, Mortality Risk(02:03:15) Tool: Sleep Timing, Chronotypes(02:14:21) Chronotypes & Insomnia, Circadian Rhythm, Shift Work(02:20:31) Tool: Sleep Tests, Alarm Clock, Micro-Sleeps(02:27:27) Sleep Inertia & Waking; Afternoon Dip, Optimum Performance(02:34:19) Causes of Sleep: Circadian Rhythm, Sleep Pressure(02:43:02) Adenosine & Sleepiness(02:46:13) Tool: Growth Hormone & Deep Sleep(02:50:47) Cortisol & Circadian Rhythm, “Tired But Wired”(02:57:24) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network NewsletterDisclaimer

In this episode, I explain the major categories and types of peptides currently in use for therapeutic purposes. I discuss peptides for improving tissue rejuvenation and repair, promoting longevity, improving muscle growth and fat loss, and boosting mood, vitality, and libido. I explain the biology of how these peptides work and both their potential benefits and risks. I also discuss peptide sourcing, dosages, cycling, routes of administration, and how peptides work in combination. This episode will help you better understand the rapidly expanding landscape of peptide therapeutics and how to evaluate if specific peptides might be advantageous towards achieving your physical or mental health goals.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.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanMateína: https://drinkmateina.com/hubermanLevels: https://levels.link/hubermanJoovv: https://joovv.com/hubermanLMNT: https://drinklmnt.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Peptides(00:03:20) Sponsors: Mateina, Levels & Joovv(00:07:44) What is a Peptide?(00:12:06) Peptide Sourcing, Lipopolysaccharide (LPS)(00:14:48) Rejuvenation & Tissue Repair: BPC-157, Angiogenesis(00:21:50) BPC-157 & Tissue Injury; Mode of Delivery(00:27:53) BPC-157: Safety, Doses, Cycling, Tumor Risk(00:35:16) Sponsor: AG1(00:36:43) Tissue Repair: Thymosin Beta-4, TB-500(00:40:49) Growth & Metabolism: Growth Hormone, IGF-1, Risks(00:45:25) Secretagogues, Sermorelin, Tesamorelin, CJC-1295(00:52:21) Sponsor: LMNT(00:53:44) Ipamorelin, Hexarelin, GHRP-3, MK-677; Risks & Timing(00:58:69) Peptides for Growth Hormone & IGF-1, Risk; Combinations & Dosing(01:06:12) Longevity: Thymosin Beta-4, Epitalon (Epithalon)(01:12:09) Vitality: Melanotan, PT-141 (Vyleesi), Risks(01:17:21) Vitality: Kisspeptin(01:21:46) Peptides, Potential Benefits, Side-Effects & Risks(01:24:19) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network NewsletterDisclaimer

In this episode, my guest is Asi Wind. He's one of the world’s top magicians and mentalists. We discuss what magic and mentalism reveal about the human mind, including how memories are made, how to erase them, and how and why we perceive things the way we do, all in the context of how he performs his astonishing tricks. Asi explains that magic works because it involves storytelling, which is key to how we organize memories. He also explains how emotional connection allows people to co-create and believe a common narrative, even one that did not actually occur. We also discuss how Asi's love of painting and photography and his specific daily routine allow him to access creativity. We also discuss fear, perfectionism, and how feeling emotions deeply serves his craft. Whether you are interested in magic or not, this conversation with Asi will give you an incredible window into how you perceive, learn, and remember the world around you and how what you believe may or may not be based in reality. 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.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanLMNT: https://drinklmnt.com/huberman BetterHelp: https://betterhelp.com/huberman AeroPress: https://aeropress.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Asi Wind(00:02:48) Sponsors: LMNT, BetterHelp & AeroPress(00:07:07) “Jazzy Magic”, Tricks & Improvisation, Memory(00:14:57) Magic & Imagination(00:24:06) Memory “Experiments”(00:29:18) Sponsor: AG1(00:30:46) Reality Augmentation, Free Will(00:35:31) Audience Interactions & Connection, Empathy, Tool: Breathing(00:41:20) Audience, Empathetic Attunement & Connection; Skeptics(00:49:10) Trick Explanation, Props(00:57:21) Exposing Magic, Misdirection, Storytelling(01:07:29) Sponsor: InsideTracker(01:08:36) Delight, Hypnosis, Behavior Patterns(01:17:35) Hypnotists & Guiding Attention; Social Media(01:23:01) “Power of Pauses” & Memory; Tool: Gap Effects & Learning(01:30:14) Tension, Understanding Magic(01:36:16) Storytelling(01:43:00) Painting & Composition(01:51:08) Truths, Clean Slate, Art & Storytelling(01:59:03) Art & Motivation, Honesty(02:05:17) Inspiration & Creativity, “Sponge”(02:12:38) Morning Routine & Creativity(02:19:28) Memory & Fear, Power of Story; Tool: Walking & Creativity(02:29:53) Body Language(02:33:01) Perfectionism; Negative Emotions, Photography(02:40:19) Sensitivity, Empathy, Family(02:45:16) Incredibly Human Show(02:49:22) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network NewsletterDisclaimer