Learn science-based protocols for setting and achieving goals, including prioritizing goals, measuring progress, and dispelling myths. Discover the importance of sleep and nutrition, optimizing focus and motivation through visual techniques, and maintaining motivation with dopamine and rewards. Explore the neural circuitry involved in goal pursuit and the benefits of setting specific and measurable goals. Gain insights into the biology of goal setting, the role of positive and negative thinking, and science-based protocols for goal pursuit.

Dr. David Linden, professor of neuroscience, discusses individual differences in perception, the mind-body connection, optimizing blood glucose levels, sexual sensation, human individuality, visual perception, early life plasticity, germline and epigenetic inheritance, the complexities of the cerebellum, nature versus nurture, the mind-body connection in neuroscience, and his personal experience with heart cancer.

Dr. Rena Malik, a urologist and pelvic surgeon, discusses improving sexual and urological health. Topics include pelvic floor function, desire and arousal, erectile dysfunction, vaginal lubrication, and orgasm. Also covered are vaginal and penile health, contraception, masturbation, pornography, prostate health, and hormone health in males and females.

In this episode, I explain how ketamine causes rewiring of brain circuits and dissociative states to relieve symptoms of depression and post-traumatic stress disorder (PTSD). I explain how ketamine impacts both the brain’s glutamate and its endogenous opioid pathways, which together regulate mood and well-being. I discuss how ketamine therapy is used clinically to treat major depression, bipolar depression, obsessive-compulsive disorder (OCD), suicidality and other psychiatric challenges. I also describe how ketamine causes the subjective effects of dissociation and euphoria and, at higher doses, is an anesthetic. I compare the different routes of ketamine administration, dosages and forms of ketamine, and if micro-dosing ketamine is effective. I also highlight the potential risks of recreational ketamine use (and the colloquial term ‘K-holes’). This episode should interest anyone interested in ketamine, treatments for depression, neuroplasticity mechanisms, psychiatry and mental health.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://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Ketamine(00:02:46) Sponsors: LMNT & Waking Up(00:05:13) Ketamine & PCP; Clinical & Recreational Use(00:09:00) Depression & Current Treatments(00:15:17) Preclinical Models of Depression & Ketamine; “Learned Helplessness” (00:22:11) Ketamine & Clinical Uses; Depression & Suicidality (00:28:32) Ketamine & Other Psychiatric Challenges; Relief & Durability (00:33:40) Sponsor: AG1 (Athletic Greens)(00:34:29) NMDA Receptor & Neuroplasticity(00:41:36) Excitatory & Inhibitory Communication, Seizure, NMDA Receptors & Ketamine(00:48:26) How Ketamine Functions in Brain; Acute & Long-Term Effects(00:55:36) Brain-Derived Neurotrophic Factor (BDNF) & Ketamine Therapy(01:03:40) Ketamine & Opioid Pathway (01:10:00) Divergent Mechanisms of Immediate & Long-Term Effects(01:15:45) Habenula, Pro-Depressive Behaviors & Ketamine Therapy(01:20:36) Ketamine & Context-Dependent Strategy; Reward Pathway(01:22:45) Dissociative States(01:26:04) Doses & Routes of Administration; “K-holes”; Risk & Caution(01:32:25) Ketamine Forms; R-, S- vs R/S- Ketamine; Micro-Dosing(01:38:24) Ketamine: Effects & Therapy(01:40:40) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network NewsletterDisclaimer

Tony Hawk, legendary skateboarder and entrepreneur, discusses his career, popularizing skateboarding, intrinsic drive, goal setting, overcoming injuries. He shares stories about his childhood, adolescence, and turning professional. Topics also include trick development, visualization, and progression in skateboarding. They touch on sponsors, hydration, eyewear, and nutritional needs. The evolution of skateboarding as a sport, financial decisions, and the impact of special people are explored. The changing attitudes towards skateboarding and the importance of public skate parks are discussed.

Learn about the controversy surrounding kratom and its association with the opioid crisis. Explore the therapeutic uses of cannabis and the risks of high concentration THC. Discover the importance of funding research for mental health, physical health, and performance.

In this episode, my guest is Maya Shankar, Ph.D., a cognitive scientist, former senior advisor to the White House and Chair of the White House Social and Behavioral Sciences Team. She is the creator and host of the podcast, A Slight Change of Plans. We discuss how our identities develop and change, how our beliefs and internal narratives shape our perception of self, and how to use structured introspection about our values to determine our goals. We discuss how to cope and grow through uncertain situations, especially those that force us to reexamine our roles and identity. Dr. Shankar shares her experience of redefining her identity after an early career-ending setback. She also explains numerous science-based strategies to effectively define goals, structure our goal pursuits and maintain consistent motivation. This episode provides a science-supported toolkit and roadmap to assess your identity and goals and positively transform in the face of change.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://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Dr. Maya Shankar(00:02:53) Sponsors: LMNT & Waking Up(00:05:15) Identity Foreclosure, Identity Paralysis, Throughlines(00:12:10) Identity & Adolescence; “Essence” & Shame(00:16:58) Delight & Awe(00:23:00) Delight & Possibilities for Self(00:29:28) Playing Violin, Childhood(00:35:17) Sponsor: AG1(00:35:58) Intrinsic Motivation; Juilliard & Courage(00:45:43) Competitive Environments; Curiosity & Growth(00:53:46) Re-Creating of Self(01:00:51) Pop-Science, Science Accessibility(01:06:32) Passions & Curiosity(01:13:20) Change, Cognitive Closure, End-of-History Illusion(01:22:29) Self-Awareness & Critical Feedback(01:30:48) Tools: Flexible Mindset; Reframing & Venting; Gratitude(01:40:13) Tool: Framing Goals(01:47:13) Tool: Agency in Goal Pursuit(01:52:25) Tool: Like-Minded People & Goal Pursuit; Challenging Beliefs(02:01:27) Cultivating Open-Mindedness & Empathy(02:08:15) Building Self Narratives: Empathy, Burnout(02:13:56) Tools: Goal Setting(02:19:54) Tool: “Middle Problem”, Maintaining Motivation(02:24:55) Tool: Aversion & Memory, Peak-End Rule(02:31:41) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social MediaDisclaimer

This podcast explores the concept of a growth mindset and its application for optimizing performance. It discusses the effects of different types of praise and feedback on performance and learning. It emphasizes the importance of rewarding effort over intelligence or talent. The podcast also explores the relationship between mindsets and the stress response and highlights the positive effects of stress on performance. It provides practical tools for adopting a growth mindset and enhancing performance.

In this episode, my guest is Robert Malenka, MD, PhD, a professor of psychiatry and behavioral sciences at Stanford School of Medicine who has made numerous seminal discoveries of how the brain changes (neuroplasticity) in response to learning and in response to rewarding and reinforcing experiences. We discuss the brain’s several reward systems involving dopamine and serotonin and how these motivate us to seek out specific behaviors and substances. We discuss how these reward systems are modified based on context and our memories, and how they can be hijacked toward maladaptive drug seeking in addiction. We also explore how reward systems influence social connections, oxytocin and empathy and how that applies to our understanding of autism spectrum disorders. This episode should be of interest to those interested in neuroplasticity, social bonding, addiction, autism, learning and motivation.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://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Dr. Robert Malenka(00:02:53) Sponsors: LMNT & Waking Up(00:05:21) Dopamine & Reward Circuitry(00:11:31) Reward, Arousal, Memory & Dopamine (00:17:34) Context, Cues & Dopamine Modification(00:25:38) Memory & Reward Scaling(00:30:50) Dopamine, “Addictive Liability” & Route of Administration (00:39:25) Sponsor: AG1 (Athletic Greens)(00:40:40) Drugs of Abuse & Brain Changes; Addiction & Individual Variability(00:50:51) Reinforcement vs. Reward, Wanting vs. Liking(00:57:500 Opioids, Psychostimulants & Dopamine(01:04:51) Self-Doubt, Confidence & Career(01:12:40) Autism Spectrum Disorder(01:19:29) Pro-Social Interaction & Reward; Oxytocin, Serotonin & Dopamine(01:30:30) Nucleus Accumbens & Behavior Probability(01:38:28) Reward for Pro-Social Behavior(01:43:13) Social Media & “Addictive Liability”; Gambling(01:52:17) Pain, Social Behavior & Empathy(02:02:19) Empathy Circuitry, Dopamine & Serotonin (02:10:07) Autism Spectrum Disorder & Social Interactions, Empathy(02:17:23) MDMA, Serotonin & Dopamine; Addiction & Pro-Social Effects(02:28:13) Autism Spectrum Disorder, Social Behavior, MDMA & Pharmacology(02:37:18) Serotonin, MDMA & Psychedelics (02:40:16) Psychedelics: Research & Therapeutic Potential(02:47:57) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network NewsletterDisclaimer

This podcast explores science-supported tools to enhance fitness goals. It covers essential components of a fitness program, short endurance and strength tools, psychological strategies, respiration techniques, nutrition, and supplementation-based tools. The episode emphasizes the importance of incorporating these tools into existing exercise programs for improved fitness and performance outcomes.