My guest is Sara Gottfried, M.D., a Harvard-trained, board-certified gynecologist and clinical assistant professor of integrative medicine & nutritional sciences at Thomas Jefferson University. Dr. Gottfried specializes in hormone health, vitality and longevity using precision/personalized approaches. We discuss female hormone health, puberty, perimenopause, and menopause, hormone testing, the microbiome, stress related hormone challenges, their causes, and various treatments. We also discuss fertility, birth control and tools for improving microbiome health, treating PCOS, insulin management, and the best nutrition, supplementation, and exercise programs for women. While the episode focuses mainly on female hormones, males will also  benefit from our discussion because it includes  actionable tools suggested for managing stress, bolstering the gut microbiome, and immunity—all of which stand to improve overall health, vitality and longevity in males and females.For the full show notes, visit hubermanlab.com.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. Sara Gottfried(00:04:07) Sponsor: LMNT(00:07:50) Women, Family History, Heredity & Environment(00:11:00) Puberty, Stress, Menstrual Cycles, Intrauterine Devices (IUDs)(00:17:26) Tool: Sex Hormones, Microbiome, Estrobolome & Disease; Biomarker Testing(00:25:11) Nutritional Testing; Vegetables, Microbiome & Disease(00:27:33) Sponsor: AG1(00:32:22) Microbiome, Prebiotics & Probiotics, Inflammation(00:36:08) Microbiome Testing, Magnesium, Constipation & Thyroid(00:42:25) Female Colonoscopy; Network Effect & Modern Medicine, Stress Factors(00:45:13) Constipation, Stress & Trauma, Autonomic Balance(00:55:35) Constipation Relief, Stress, Breathwork & Meditation(01:02:58) Systemic & Societal Stress Unique to Females(01:09:23) Testing & Future Behavior(01:11:55) Polycystic Ovary Syndrome (PCOS) & Cardiometabolic Disease; Stress (01:22:57) PCOS, Insulin, Glucose Monitoring and Management; Data Access(01:29:48) Behaviors for Vitality; Exercise & Body Phenotype; Cortisol(01:36:40) Cortisol Supplements: Ashwagandha, Rhodiola, Fish Oil, Phosphatidylserine(01:42:36) Cortisol, Anxiety & Immune System; Adrenal Function, Resilience(01:48:07) Tool: Omega-3 Fatty Acids, Inflammation, Specialized Pro-Resolving Mediators(01:54:20) Oral Contraceptives, Benefits & Risks; Ovarian Cancer; Testosterone(02:06:50) Fertility, Follicular & Anti-Mullerian Hormone (AMH) Assessments(02:10:29) Menopause & Hormone Replacement Therapy; Women’s Health Initiative(02:15:30) Perimenopause, Cerebral Hypometabolism, Metabolism & Estrogen(02:21:49) Intermittent Fasting, Ketogenic Diet, Metabolic Flexibility (02:23:29) Stool Testing(02:25:32) Coronary Artery Calcium (CAC) Test, ACE Score & Disease (02:31:56) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Neural Network Newsletter, MomentousDisclaimer

In this episode 2 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains optimal protocols for increasing strength and causing hypertrophy (muscle growth), as well as for increasing speed and power. He explains the training principles and underlying mechanisms for reaching these goals. Our conversation covers a breadth of training topics, including selecting the number of repetitions, sets, inter-set and inter-workout rest periods, warm-ups, exercise cadence, breathing, stretching, recovery, training frequency, overcoming plateaus, nutrition, and he gives specific examples of exercises for power, strength, and hypertrophy.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanEight Sleep: https://eightsleep.com/hubermanLevels: https://levels.link/hubermanInsideTracker: https://www.insidetracker.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanTimestamps(00:00:00) Benefits of Strength & Hypertrophy Training, Aging(00:10:52) Strength & Hypertrophy Training, Aesthetics (00:14:02) Sponsors: Eight Sleep, Levels(00:17:48) Strength vs. Hypertrophy Training: Adaptations(00:22:42) Ligaments, Tendons & Resistance Training(00:28:05) Bone Strength & Resistance Training, Age, Women(00:32:38) Strength Training & Major Adaptations(00:41:32) Sponsor: AG1 (00:42:25) Hypertrophy Training & Major Adaptations; Protein Synthesis(00:45:56) Endurance vs. Strength Training & Cell Signaling, Protein Synthesis(00:52:26) Muscle Hypertrophy, Sarcoplasmic Hypertrophy(00:56:37) Muscle Physiology & Plasticity, Muscle “Memory”(01:04:00) Non-Negotiables & Modifiable Variables of Exercise Training(01:11:51) Sponsor: InsideTracker(01:12:53) Tool: Speed & Power Training, “3 to 5” Approach, Periodization, Planning (01:22:02) Warming Up & Training, Dynamic Movements(01:30:55) Strength vs. Hypertrophy Repetition Cadence, Triphasic Training(01:44:03) Tool: Breathing & Training, Valsalva Technique(01:53:22) Tool: Training Auto-Regulation, Specificity vs. Variation, Prilepin's Chart(02:02:35) Training to Failure, Exercise Selection & Recovery, Standardization(02:13:45) Tool: Power vs. Strength Training & Modifiable Variables; Supersets (02:24:22) Sets & Rest Periods; Stretching(02:28:48) Tools: Power Training & Modifiable Variables; Examples(02:30:16) Tools: Strength Training & Modifiable Variables, Cluster Sets, Dynamic Variable Sets(02:40:44) Power & Strength Training Protocols(02:43:37) Intention, Focus & Exercise(02:47:29) Hypertrophy Training Program, Muscle Growth & Signaling (02:55:12) Tools: Hypertrophy Training & Modifiable Variables; Examples(03:03:02) Balanced Muscle Development & Hypertrophy(03:09:04) Tools: Hypertrophy Training & Modifiable Variables; Splits(03:23:08) “Non-Responders” & Exercise Plateaus, Volume(03:27:06) Hypertrophy, Repetition & Rest Ranges, Muscle Failure, “Chaos Management”(03:37:39) Frequency & Workout Duration, Splits(03:44:52) Training Frequency, Infrequent Training, Intermediate Repetition Ranges(03:55:22) Hypertrophy, Muscle Damage & Recovery(04:01:15) Combining Cardiovascular & Hypertrophy Training, Interference Effect(04:06:22) Hypertrophy Training Protocols (04:12:06) Tool: Neck & Rear Deltoid Exercises, Stabilization & Hypertrophy(04:14:42) Hypertrophy: Reps, Sets & Progression, “Hidden” Stressors, Exercises to Avoid(04:21:09) Deliberate Cold Exposure & Hypertrophy vs. Strength(04:26:41) Nutrition, Timing & Strength/Hypertrophy; Creatine(04:38:04) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network NewsletterTitle Card Photo Credit: Mike BlabacDisclaimer

I discuss the mechanisms by which human eggs and sperm are generated, the ovulatory/menstrual cycle, the conception process and overall fertility in males and females. I also explain how, regardless of whether you seek to conceive children, optimizing egg and sperm health is directly related to vitality and longevity. I cover nutritional, behavioral, supplemental, and medicinal approaches to optimizing egg and sperm health, the ovulatory/menstrual cycle and fertility. In addition, I explain lifestyle choices that greatly assist or harm fertility—several of which are very surprising. I provide science-based protocols for those trying to conceive children. The tools and principles I discuss can also improve overall vitality and longevity for everyone, regardless of age. 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) Fertility, Vitality & Longevity(00:04:24) Sponsors: LMNT(00:08:20) Eggs & Sperm, Genes, Fertilization(00:18:28) Puberty: Gonadotropin Releasing Hormone (GnRH), Melatonin & Leptin(00:23:38) Onset Trends of Puberty, Odors Effects(00:27:44) Female Puberty, Luteinizing Hormone (LH), Follicle Stimulating Hormone (FSH)(00:31:46) Sponsor: AG1(00:36:34) Ovulatory & Menstrual Cycle(00:40:36) Follicular Phase: Egg Maturation & Ovulation, FSH & Estrogen(00:51:09) Luteal Phase: Progesterone & Estrogen, Menstruation(00:58:14) Ovulation & Libido; Luteal Phase & Malaise; Individual Variability(01:04:18) Sex Chromosomes, Sperm(01:11:40) Tool: Testicular Temperature & Fertility(01:17:22) Sperm Production, Seminal Fluid, Vasectomy(01:24:07) Sperm Cells, Mitochondria & Motility, Intercourse Frequency & Fertilization(01:28:31) Sperm Production, GnRH, FSH, LH & Testosterone(01:36:21) Ejaculate Quality, Sperm Counts, Fertilization, Ectopic Pregnancy(01:44:14) Tool: Sexual Intercourse Frequency & Fertilization(01:53:24) Tools: Tracking Ovulation, Libido, Lubricants(01:56:42) Fecundability: Egg Quality & Woman’s Age, Cumulative Pregnancy Rate(02:08:17) Miscarriages, Chromosomal Abnormalities(02:11:23) Female Fertility: Age, Follicle Testing & Anti-Mullerian Hormone (AMH) Testing(02:18:51) Male Fertility: Sperm Analysis, Age(02:24:52) Fertility & Hormone Analysis, Age(02:29:07) Fertility Effects of Sleep, Cortisol/Stress, Cannabis/Nicotine & Alcohol(02:42:40) Fertility, Sexually Transmitted Infections (STIs), Viral Infection & Cystic Fibrosis(02:47:42) Tool: Testicular Temperature & Fertility(02:51:26) Tool: Phones & Sperm Quality(02:58:06) Deliberate Cold Exposure & Fertility, Testicular Temperature, Cortisol/Stress(03:05:43) Fertility, Exercise & Mitochondrial Health; Intermittent Fasting(03:14:46) Testosterone Replacement Therapy & Sperm Production; Supplements(03:20:36) Sex Determination in Offspring, In Vitro Fertilization (IVF), Sperm Fractions(03:32:23) Postcoital Female Position & Fertilization, Sperm Quality(03:36:57) Cannabis & Sperm Motility, Libido, Pregnancy(03:42:33) Acupuncture, Fertility & Pregnancy(03:49:25) Fertility Supplements: L-Carnitine & Allicin, Coenzyme Q10(03:56:18) Fertility Supplements: Inositol, Omega 3 Fatty Acids(04:02:50) Supplements for Hormones: Tongkat Ali, Shilajit, Zinc(04:13:02) Fertility & Prescription Medications(04:16:44) Human Reproduction & Fertility(04:20:12) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Newsletter

In this episode 1 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains the 9 different types of exercise adaptations that can be used to transform the functional capacities and aesthetics of our body, and benefits each adaptation has for our health. He explains the best evidence-based protocols to optimize your progress in building strength, endurance, muscle growth, flexibility and for optimal recovery, and he provides zero-cost and low-cost tests to assess all aspects of your physical fitness. This episode provides a foundation and tools for establishing a comprehensive assessment of your current fitness level, allowing you to select the ideal fitness programs to implement toward your goals. Subsequent episodes 2-6 in this special series explain goal-directed protocols to reach those goals.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanEight Sleep: https://eightsleep.com/hubermanInsideTracker: https://www.insidetracker.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanTimestamps(00:00:00) Dr. Andy Galpin(00:02:04) Assessing Fitness (00:05:40) 9 Exercise-Induced Adaptations (00:10:56) Assessing Fitness Levels per Category; Fat Loss & Health(00:13:33) Sponsors: LMNT, Eight Sleep(00:17:20) Lifetime Endurance Training: VO2 Max & Other Health Metrics(00:26:10) Genetics vs. Lifestyle, Endurance Training & Identical Twins(00:33:49) Aging, Muscle Fibers & Exercise(00:37:12) Lifetime Strength Training & Outcomes (00:39:58) Sponsor: AG1(00:40:51) Exercise Physiology History; Strength Training Popularity(00:51:26) Bodybuilding & Misconceptions; Circuit/Group Training (00:57:22) Women & Weight Training(01:04:19) Exercise Physiology History & Current Protocol Design(01:06:15) Sponsor: InsideTracker(01:07:18) Movement/Skill Test(01:12:38) Speed Test, Power Test(01:18:42) Strength Test(01:27:16) Hypertrophy Test(01:29:38) Muscular Endurance Test, Push-Up(01:36:23) Anaerobic Capacity Test, Heart Rate(01:39:29) Maximal Heart Rate Test, VO2 Max(01:42:42) Long Duration Steady State Exercise Test(01:44:00) Fitness Testing Frequency & Testing Order(01:52:44) VO2 Max Measurements(01:58:04) Protocols for the 9 Adaptations(01:59:58) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network NewsletterDisclaimerTitle Card Photo Credit: Mike Blabac

My guest is Rick Rubin, one of the most renowned music producers of all time, known for his work with a wide range of artists, including Run DMC, Public Enemy, Beastie Boys, Red Hot Chili Peppers, JayZ, Adele, Johnny Cash, LL Cool J, Slayer, Neil Young, Ye (formerly Kayne West), Tom Petty, and many more. He is also the author of a new book, "The Creative Act: A Way of Being," which explores the creative process and how to access creativity. We discuss topics such as finding inspiration, the role of feelings as guideposts, learning from observing nature, balancing self-doubt and anxiety, and adopting new perspectives to channel the creative process. Rick also shares his thoughts on using deadlines, eliminating distractions, and how our experiences and emotions influence the creative process. Additionally, we discuss his love for professional wrestling. Our conversation can be applied to any activity or profession to access creativity.For the full show notes, visit hubermanlab.com.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) Rick Rubin(00:04:24) Sponsor: LNT(00:08:23) Creativity & Ideas, Cloud Analogy (00:12:26) Language & Creativity; Kids(00:17:36) Feelings & Creative Ideas(00:22:01) Rules, Choice & Art; Personal Taste & Other’s Opinions (00:29:59) Sponsor: AG1(00:30:20) Changing Perspective & Creativity(00:35:04) Scientific Knowledge; Opinions & Art(00:41:27) Finishing Projects; The Source & Nature(00:47:40) Perception Filters, Contrast & Novelty(00:58:42) Music & Identity, Evolving Tastes(01:04:14) Focus, Disengaging & Subconscious; Anxiety (01:13:22) Collaboration, Art & Rigorous Work(01:18:26) Process & “Cloud”; Perception & Storytelling(01:29:13) Limited Resolution, Considering the Inverse(01:35:38) Wrestling, Energy & Reality; Dopamine (01:49:43) Wrestling, Style & Performance(01:52:40) Resetting Energy & Nature; Nostalgia(02:01:56) Sleep, Waking Up & Sunlight, Capturing Ideas(02:08:16) Creative Work Phases; Structure & Deadlines(02:15:32) Self-Doubt & Performance(02:19:13) Predictability & Surprise, Authenticity  (02:25:02) Past Experiences, Other’s Opinions (02:29:42) Public Opinion & Science: Light, Acupuncture & Nutrition (02:39:44) “Look for Clues”, Belief Effects (02:46:25) Attention, Emotion & Art(02:48:07) Mantra Meditation, Awareness Meditation (02:57:33) Rick Rubin Questions, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network NewsletterDisclaimer

Welcome to a preview of the third Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription.The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — 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.Subscribe to Huberman Lab Premium at https://hubermanlab.com/premiumTimestamps(00:00:00) Introduction(00:01:27) Adaptogens(00:29:42) Huberman Lab PremiumIn the full 1.5 hour+ AMA episode, we discuss: Caloric restriction in fertile women Cognitive load limits Potential risks of Bluetooth, Wi-Fi, EMFs Creatine and aging Title Card Photo Credit: Mike BlabacDisclaimer

In this episode, I explain how to design a supplementation protocol to support maximum mental and physical health and performance depending on your specific needs, nutrition, lifestyle and finances. When most people hear about “supplements,” they think they are vitamin supplements, but there are many compounds that are powerful and sold over-the-counter that can enhance our health in performance and that can’t be obtained from foods. First, I discuss “foundational” supplements to support overall health, including water and fat-soluble vitamins, minerals, digestive enzymes, adaptogens, and prebiotics/probiotics. Then I explain how to use single-ingredient supplements to enhance specific aspects of your physiology, such as aiding sleep, cognitive enhancement, and focus supporting healthy hormone levels (e.g., testosterone, estrogen and growth hormone, thyroid). Finally, I explain when it makes sense to add supplements to your lifestyle and discuss how best to use supplements, including how to determine dosage, sourcing, continuous schedules and cycling, and how to layer different supplements most effectively. This episode will explain how to design the safest, most biologically effective, cost-effective supplementation protocol to meet your particular goals and support your overall health, including vitality and longevity.For the full show notes, visit hubermanlab.com.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) Supplements(00:03:38) Hierarchy of Tools/Interventions, Developing a Supplementation Protocol(00:12:09) Sponsor: LMNT(00:15:38) Role of Supplements, Foundational Supplements, Water/Fat-Soluble Vitamins(00:21:07) Supplement Considerations: Cost, Nutrition & Schedule(00:25:25) Foundational Supplements, Digestive Enzymes, Adaptogens(00:28:04) Gut Microbiome, Probiotics/Prebiotics & Nutrition(00:32:09) Sponsor: AG1(00:33:06) Supplements for Gut Microbiome, Brain Fog(00:36:44) Adaptogens & Broad-Spectrum Foundational Supplements(00:38:35) Core Supplement Questions & Meeting Foundational Needs(00:43:45) Supplements to Support Sleep: Myo-Inositol, Theanine(00:50:52) Supplements for Falling Asleep: Magnesium Threonate/Bisglycinate, Apigenin(00:55:55) Melatonin Caution(00:58:11) Supplement Dependency?, Placebo Effects(01:03:53) Nutrition & Behavior for Hormone Health(01:08:59) Hormone Health: Shilajit, Ashwagandha, L-Carnitine, Maca Root (01:12:48) Growth Hormone: Behaviors, Arginine, Prescriptions (01:16:04) Testosterone/Estrogen: Fadogia Agrestis; Bloodwork (01:23:06) Testosterone Supplement: Tongkat Ali, Libido (01:27:24) Menstrual Cycle, Birth Control & Fertility(01:30:54) Cognitive Enhancement & Focus, Sleep, Stimulants: Caffeine (01:36:57) Adrenaline & Stimulants: Yohimbine, Rauwolscine(01:38:55) Adjusting Neurotransmitters: Alpha-GPC, L-Tyrosine; Layering Supplements(01:43:58) Cognitive, Mood & Metabolic Support: Omega-3 Fatty Acids(01:47:25) Food-Mimic Supplements, Protein (01:50:09) Kids, Aging & Supplements(01:55:25) A Rational Supplementation Protocol(01:58:36) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network NewsletterDisclaimer

My guest is Sam Harris, Ph.D. Sam earned his bachelor’s degree in philosophy from Stanford University and his doctorate (Ph.D.) in neuroscience from the University of California, Los Angeles (UCLA). He is the author of multiple best-selling books and is a world-renowned public-facing intellectual on meditation, consciousness, free will, psychedelics and neuroscience. He is also the creator of Waking Up and the host of the "Making Sense" podcast. In this episode, we discuss meditation as a route to understanding “the self” and experiencing consciousness, not just changing one’s conscious state. Sam describes several meditation techniques and their benefits, including how meditation fundamentally changes our worldview and how it can be merged seamlessly into daily life. It can help us overcome universal challenges such as distractibility and persistent, internal dialogue (“chatter”) to allow for deep contentment and pervasive shifts in our awareness, all while acknowledging the more immediate stress-lowering and memory-improving effects of meditation. We also discuss the therapeutic use of psychedelics and the mechanistic similarities between the benefits of a psychedelic journey and long-term meditation practices. And we discuss the rationale behind Sam’s recent decision to close his social media (Twitter) account. This episode should interest anyone wanting to learn more about the higher order functions of the brain, the brain-body connection, consciousness and, of course, meditation and why and how to meditate for maximum benefit.For the full show notes, visit hubermanlab.com.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. Sam Harris (00:04:54) Sponsor: LMNT(00:08:54) Sense of Self & Meditation, Dualism of Self(00:18:07) Sense of Self in Brain & Body (00:25:28) Consciousness vs. Contents, Meditation(00:28:25) Interrupting Sense of Self & Attentional Focus, Visual Saccade (00:33:30) Observer & Actor, Default Mode Network & Meditation, Blind Spot(00:36:52) Sponsor: AG1(00:41:57) Mediation & Paths to Understanding Consciousness, Non-Dualistic Experience(00:57:32) Sense of Self throughout Evolution (01:07:40) Sense of Self from Human Development, Language(01:19:46) Internal Dialogue, Distractibility & Mindfulness (01:26:27) Time Perception & Mindfulness, Vipassana Meditation, Resistance & Pain(01:37:13) Consciousness & Sense of Control, Free Will(01:43:14) Authoring Thoughts: Storytelling & Ideas, Free Will(01:52:11) Meditation & the Paradoxical Search for Self(02:06:44) Meditation & Concentration Practice (02:11:58) Mindfulness, “Skylike Mind” & Thoughts(02:15:11) States of Self & Context, Dualistic Experiences(02:32:39) Distraction & Identification of Thoughts, Meditation & “Flow” States(02:42:58) Eyes-Open Meditations, Sense of Self, Visual Cues & Social Interactions(02:54:59) Paths to Meditation, Mindfulness Meditation Step-Functions(03:05:58) Psychedelics, MDMA & Experiences in Consciousness, Religion(03:21:11) Meditation, Psychedelic Journeys & Inner Truths(03:29:48) Psilocybin, Ego-Dissolution & Thought Expansion(03:40:09) Process vs. Achievement of Goals, Fulfillment in Present(03:54:29) Leaving Twitter; Conflict, Life Interruption & Politics (04:06:14) Social Media, Attentional Disruption & Deep Work(04:15:39) Meditation & Sense of Self(04:19:02) Sam Harris & Waking Up App, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network NewsletterDisclaimer

My guest is Jocko Willink, a retired Navy SEAL officer and author of multiple books on effective leadership and teamwork, self-discipline and mindset, and host of the Jocko Podcast. We discuss how people can build and sculpt their identity and psychology through specific mindsets and actions and how to adapt the self to novel and challenging situations, using specific daily routines. We consider how “energy” actually stems from physical action and describe practical tools and scientific mechanisms for leveraging exercise, cold exposure, nutrition, fasting, hydration, sunlight, mindset and music to make us feel more energized and what that, in turn, does for our life. Jocko explains how discipline and specific daily routines allow for productivity and creativity. And we discuss the qualities of successful leaders, including how to build confidence and real bonds when working with a team or family/friends. Jocko describes a particularly powerful tool of using perspective shifts to allow for ‘detachment’ as a unique way to identify novel solutions to problems. We also discuss the power of early developmental narratives and how experiences of friendship, love, connection and loss can serve as pillars for making us better human beings in all aspects of life. Our conversation covers a wide range of topics, including mental health, physical health and performance, and provides actionable tools that anyone, regardless of age or profession, can apply to live a more effective and meaningful life.Access the full show notes, including referenced articles, resources and more at hubermanlab.com.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) Jocko Willink(00:04:07) Sponsor: LMNT & Waking Up(00:08:42) Sense of Self, Discovery & Autonomy(00:19:11) Mindsets in the Military: Garrison vs. Combat(00:25:02) Military Divisions(00:29:34) Daily Workouts & Discipline(00:31:07) Sponsor: AG1(00:36:53) Energy & Movement, Cortisol, Nutrition(00:52:10) Exercise & Energy, Deliberate Cold Exposure(00:59:05) Win vs. Loss Mindset, Leadership, Action & Energy (01:13:11) Confidence, Generators vs. Projectors, Family(01:24:01) Restoring Motivation: Social Connection & Play(01:32:44) Self-Identity & Context, Alcohol, Music, Dopamine(01:45:10) Motivation Sources & Recovering from Loss(01:54:05) Suicide, Navy SEALs, Social Contagion(02:09:00) Suicide, Alcohol, Positive Action (02:15:03) Meditation, Detachment(02:20:30) Adaptability & Opportunities, Navy SEALs (02:30:43) Ambition & Love, Likeability, Leadership(02:40:18) Building Teams, Detachment, Family(02:50:20) Detachment: Problems & Perspective(02:55:55) Tools: Strategies to Detach from Situation(03:08:31) Tool: Situational Awareness & Detachment(03:17:49) Social Media, Personal Flaws(03:23:01) Falling Asleep & Detachment(03:27:02) Resilience Calibration, Navy SEAL Training & Combat(03:39:16) Deliberate Discomfort & Mental Resilience(03:42:21) People & Animals, Personalities(03:51:25) Political Leadership & Military, Social Media(04:01:38) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social MediaDisclaimer

In this episode, I explain how the brain engages in creative thinking and, based on that mechanistic understanding, the tools to improve one’s ability to think creatively and innovate in any area. I discuss how convergent and divergent thinking are essential for generating creative ideas and provide three types of meditation tools (open monitoring meditation, focused attention meditation & non-sleep deep rest; NSDR), which improve our ability to engage in these creative thinking patterns in specific and powerful ways. I also discuss how dopamine and mood contribute to the creative process and describe behavioral, nutritional and supplementation-based approaches for increasing dopamine to engage in creative thought and implementation. I explain how movement and storytelling (narrative) approaches can generate novel creative ideas and how substances like alcohol, cannabis, and psilocybin impact our creative ability. Excitingly, creativity is a skill that can be cultivated and enhanced; this episode outlines many tools to help anyone access creativity and apply creative patterns of thought to different domains of life.For the full show notes, visit hubermanlab.com.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) Creativity(00:04:47) Sponsors: AG1, LMNT, Waking Up(00:08:51) What is Creativity?(00:11:16) Creativity in Visual Arts, Escher & Banksy(00:23:37) Neural Circuits of Creativity(00:27:54) Sponsor: AG1(00:33:13) Creative Ideas & Divergent Thinking(00:42:09) Testing Creative Ideas & Convergent Thinking(00:46:41) Dopamine, Convergent & Divergent Thinking Pathways(00:58:06) Tool: Open Monitoring Meditation & Divergent Thinking(01:07:38) Tool: Focused Attention Meditation & Convergent Thinking(01:11:06) Mood, Creativity & Dopamine(01:16:00) Tool: Mood Calibrating, Caffeine & Dopamine(01:23:41) Dopamine Supplementation; L-Tyrosine, Caffeine(01:30:15) Tool: Non-Sleep Deep Rest, Mesocortical Dopamine & Divergent Thinking(01:43:13) Serotonin, Psylocibin & Creative Thinking(01:49:13) Alcohol & Autobiographical Scripting; Cannabis(01:52:04) Attention Deficit Hyperactivity Disorder (ADHD) & Creativity(01:54:45) Tool: Movement & Divergent Thinking(02:01:02) Tool: Narratives & Storytelling for Creativity(02:14:47) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social MediaDisclaimer