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

Recently I had the pleasure of hosting a live event in New York, New York. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question & 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 Beacon Theatre.Get notified when new live events are announced: https://hubermanlab.com/tourThank you to our sponsorsEight Sleep: https://eightsleep.com/hubermanMomentous: https://www.livemomentous.com/hubermanHuberman Lab Premiumhttps://hubermanlab.com/premiumTimestamps(00:00:00) Introduction(00:02:17) You've Said Before That Stress Can Be Good for Us. How Do We Know When It's Too Much?(00:07:44) How Has Hypnosis Been Impacting Your Life?(00:12:51) What Are the Most Effective Protocols for Boosting the Microbiome?(00:18:38) Why Do Humans Love/Need Dogs so Much?(00:23:21) How Can "Night Owls" Best Function in a Society Made For "Morning Birds"(00:27:04) How Do You See Your Podcast Growing Over the Next Few Years?(00:31:12) What Is a Stress Inoculation Protocol for Workplace Anxiety?(00:33:04) What Do You Think Will Be the Next Hot Topic/New Trend in the Field of Neuroscience & Behavioral Therapeutics Within the Next 10-20 Years?(00:37:53) What Changes Have You Made to Your Fitness Protocol That Include Nutrition That You Wish You Knew Before Starting the Podcast?(00:40:11) For Things That Take a Long Time — Career, Pursuing a Degree, Etc — Is There a Way to Know Were on the Right Path?(00:46:36) ConclusionTitle Card Photo Credit: Mike BlabacDisclaimer

My guest is Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health. We discuss how to optimize male hormones using a range of nutritional and behavioral tools, exercise, and supplementation (including discussions on tongkat ali, fadogia agrestis, creatine, peptides and more). We explain how puberty and aging affect hormone levels, how to use bloodwork to monitor hormone levels, how hormone health impacts fertility, libido, hair loss, and prostate health, and describe behaviors that negatively impact testosterone levels. We also discuss how to approach prescription hormone therapies, including which biomarkers to monitor when using these approaches and how to optimize synergistic hormones (e.g., growth hormone and thyroid hormone) to support complete hormone health safely and rationally. Dr. Gillett offers numerous actionable tools that can be tailored to specific goals and age ranges to attain and maintain optimal levels of male hormones for overall health, well-being 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) Dr. Kyle Gillett & Male Hormone Optimization(00:03:56) Sponsor: LMNT(00:07:43) Puberty: Height, Resistance Training, Childhood Obesity(00:15:14) “First” vs. “Second” Puberty(00:17:17) Hormone Optimization & Blood Work(00:22:14) Diet, Exercise, Sleep & Hormones(00:28:23) Hormones, Stress, Social Connection & Purpose(00:32:19) Hormones, Supplementation & Medication(00:34:08) Determining Individual Hormone Levels, ADAM Questionnaire(00:40:35) Libido, Masturbation, Pornography & the Dopamine “Wave Pool”(00:47:56) Sponsor: AG1(00:49:46) Sustainable Exercise Regimen for Hormone Health(00:58:12) Testosterone Replacement Therapy (TRT)(01:01:02) Supplementation: Creatine & Hair Loss, Betaine, L-Carnitine & Allicin (Garlic)(01:11:45) Vitamin D, Boron; SHBG & Free Testosterone(01:15:34) Sponsor: InsideTracker(01:16:39) Tongkat Ali (Eurycoma longifolia; Longjack) & Steroid Pathways(01:22:09) Fadogia Agrestis & Testosterone (01:26:32) Optimize Growth Hormone & IGF-1: Diet, Fasting, Supplements & Exercise (01:31:52) Optimize Thyroid Hormone: Iodine & Goitrogens(01:33:56) Peptides: Growth Hormone, Tesamorelin, Ibutamoren & Gut Microbiome(01:42:06) Testosterone Therapy(01:47:03) Prescriptions & Hormones: Human Choriogonadotropin (HCG), Clomiphene(01:52:56) Testosterone Therapy + HCG, Fertility & Temperature(01:55:30) Hormone Health Q&A: Marijuana, Nicotine, Cycling, Pelvic Floor, Alcohol, Fat(02:06:08) Prostate Health & Tadalafil, Prostate Specific Antigen (PSA)(02:09:56) Hair Loss & DHT; Turmeric & Curcuminoids(02:18:13) BPAs, Phthalates & Hormone Health(02:21:55) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network NewsletterDisclaimer

Welcome to a preview of the second 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(00:00:54) Are there any science-backed protocols to increase deep sleep?(00:28:11) Huberman Lab PremiumIn the full 1.5 hour AMA episode, we discuss: What is your studying routine? What's the ideal amount of protein intake? Any tips to eliminate sugar cravings? What can we do when we wake up early in the morning before the sun is up and can’t benefit from direct sunlight exposure? Is it better to do shorter bouts of dynamic stretching more frequently throughout the day or longer bouts but multiple times per week? Title Card Photo Credit: Mike BlabacThe Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

In this episode, I explain how to use caffeine to enhance mental and physical health and performance, including the optimal dosages and intake schedules for caffeine. I explain how caffeine powerfully reinforces the consumption of certain foods and drinks—thereby increasing how much we like their tastes and seek them out. I discuss the mechanisms by which caffeine increases focus, alertness and mood and reduces sleepiness. I also explain many practical tools for caffeine use, including delaying caffeine intake after waking, intermittent caffeine use, during fasting, before and during exercise, and the use of theanine to curb jitters caused by caffeine. I also discuss the positive effects of caffeine on overall health and longevity and address several myths about caffeine. Since caffeine is one of the most commonly used substances (more than 90% of adults use caffeine daily!), this episode provides actionable tips for adjusting caffeine consumption to positively impact performance and health, including sleep.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) Caffeine(00:02:58) Tool: GLP-1, Yerba Mate, Satiety & Weight Loss(00:11:22) Sponsor: LMNT(00:15:23) Caffeine Benefits for Mental & Physical Performance(00:20:23) Caffeine in Nature & Positive Reinforcement(00:26:44) Caffeine Effects on Brain; Reward Pathways(00:29:55) Caffeine as a Reinforcing Agent(00:35:55) Sponsor: AG1(00:38:01) Caffeine, Adenosine & Reduced Sleepiness (00:45:16) Tool: Caffeine Dosage, Caffeine Adapted(00:53:44) Tool: Delayed Caffeine Intake, Afternoon Crash & Sleep(01:04:46) Morning Exercise & Residual Caffeine Effects(01:07:56) Tool: Theanine & Jitteriness; Fasting, Intermittent Caffeine Use (01:13:00) Theanine: Effects & Dosage(01:18:41) InsideTracker(01:19:45) Other Effects: Osteoporosis, Hormone Levels, Depression(01:27:41) Afternoon Caffeine & Sleep(01:31:45) Tool: Caffeine & Mental/Physical Performance; Cortisol & Caffeine Abstinence(01:46:04) Caffeine, Performance & Menstrual Cycle(01:47:27) Tool: Memory & Caffeine Timing; Adrenaline & Cold Exposure(01:54:08) Caffeine & Naps(01:56:34) Tool: Exercise, Caffeine, Dopamine & Positive Reinforcement (02:01:55) Dopamine Stacking(02:06:04) Scheduling Caffeine to Maximize Its Effects(02:08:33) Pro-Health Effects of Caffeine(02:13:38) Tool: Sugar Cravings & Reinforcing Effects of Caffeine (02:20:17) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous Supplements, Neural Network NewsletterDisclaimer

My guest this episode is Lex Fridman, Ph.D., a Research Scientist at the Massachusetts Institute for Technology (MIT), an expert on artificial intelligence (AI) and robotics, and the host of the Lex Fridman Podcast. We discuss Lex’s recent trip to the heart of the Ukrainian-Russian War, geopolitics, perspectives on people living in war zones, the shared human experience, and how information is communicated and controlled. As an experienced podcaster and public educator, Dr. Fridman offers unique insights into the art of holding conversations that grow understanding, especially when they involve people with opposing viewpoints. We also discuss the peer-review process for scientific research publications and how social media and podcasts are evolving the way science and technology are communicated. We consider how to find and follow your life’s purpose, maintain ongoing motivation and implement support systems to build and sustain momentum. Our conversation also covers capitalism, masculinity, chess and cheating, Lex’s idea for an AI robotics start-up and a Q&A from audience questions solicited on social media. As one of the main inspirations for the Huberman Lab podcast, hosting Dr. Fridman for this special centennial episode was an honor and a pleasure!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. Lex Fridman(00:04:46) Sponsor: LMNT(00:08:28) Podcasting(00:12:11) Ukraine, Russia, War & Geopolitics(00:23:17) Conflict & Generalized Hate(00:26:23) Typical Day in Ukraine; American Military & Information Wars(00:36:56) Sponsor: AG1(00:38:42) Deliberate Cold Exposure & Sauna; Fertility(00:46:44) Ukraine: Science, Infrastructure & Military; Zelensky(00:53:33) Firearms; Violence & Sensitization(00:57:40) MIT & Artificial Intelligence (AI), University Teaching & Pandemic(01:05:51) Publications & Peer Review, Research, Social Media(01:13:05) InsideTracker(01:14:17) Twitter & Social Media Mindset, Andrew Tate & Masculinity(01:26:05) Donald Trump & Anthony Fauci; Ideological Extremes(01:35:11) Biotechnology & Biopharma; Money & Status(01:45:08) Robotics, AI & Social Media; Start-ups(01:53:50) Motivation & Competition; Relationships(02:01:55) Jobs; A Career vs. A Calling; Robotics & Relationships(02:12:11) Chess, Poker & Cheating(02:22:25) Ideas of Lately(02:24:44) Why Lex Wears a Suit & Tie(02:27:50) Is There an AI Equivalent of Psychedelics? (02:29:06) Hardest Jiu-Jitsu Belt to Achieve(02:32:07) Advice to Young People(02:39:29) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Social MediaDisclaimer

My guest this episode is Chris Palmer, M.D., a board-certified psychiatrist and assistant professor of psychiatry at Harvard Medical School. He explains the important connection between nutrition, metabolism and mental health and his pioneering work using the ketogenic diet to successfully treat patients with various mental illnesses, including depression and schizophrenia. Dr. Palmer explains how the ketogenic diet is an evidenced-based treatment for epilepsy, mimics the fasted state and can offset the cognitive decline in Alzheimer’s. He describes the key roles of mitochondria in mental health, how certain conditions likely arise from mitochondrial dysfunction, and how low-carbohydrate diets increase mitochondrial turnover to improve mental health. He also explains how low-carbohydrate diets positively impact the gut microbiome and weight loss, important risk factors for mitochondrial health such as marijuana and alcohol, and the best way to increase circulating ketones depending on individual needs. We also cover how a ketogenic diet impacts mood, sleep, and fertility. Dr. Palmer’s work stands as a revolutionary approach to mental health and disease that, given the prevalence of mental health challenges, should be of interest to people of all backgrounds and ages.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. Chris Palmer, Mental Health & Metabolic Disorders(00:03:42) Sponsor: LMNT(00:07:18) Nutrition & Mental Health(00:20:43) Low-Carb Diets & Anti-Depression, Fasting, Ketosis(00:27:52) Schizophrenia, Depression & Ketogenic Diet(00:33:58) Sponsor: AG1(00:35:38) Psychiatric Mediations, Diet Adherence(00:42:35) Highly Processed Foods, Ketones & Mental Health Benefits(00:46:51) Ketogenic Diet & Epilepsy Treatment(00:56:10) Ketogenic Diet & Mitochondria Health(00:57:05) Nutrition & Benefits for Neurologic/Psychiatric Disorders(01:05:44) Mitochondrial Function & Mental Health(01:15:12) InsideTracker(01:16:23) Mitophagy, Mitochondrial Dysfunction, Aging & Diet(01:25:09) Neurons, Mitochondria & Blood Glucose(01:31:54) Obesity, Ketogenic Diet & Mitochondria(01:40:00) Mitochondrial Function: Inheritance, Risk Factors, Marijuana (01:46:34) Alcohol & Ketogenic Diet(01:55:21) Brain Imaging, Alzheimer’s Disease & Ketones(02:01:05) Exogenous (Liquid) Ketones vs. Ketogenic Diet(02:06:27) Neuronal Damage, Ketones & Glucose (02:10:16) Alzheimer’s Disease, Age-Related Cognitive Decline & Ketogenic Diet(02:23:45) Ketogenic Diet & Weight Loss(02:35:47) Ketogenic Diet & Fasting, Hypomania, Sleep(02:46:37) Low Carbohydrate Diets, Menstrual Cycles, Fertility(02:52:23) Obesity Epidemic, Semaglutide & GLP-1 Medications (03:01:01) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Social MediaDisclaimer

In this podcast, they discuss the science of happiness, including the different types and how our actions, circumstances, and mindset control them. They outline a structured framework for increasing natural and synthetic happiness, including financial security, purposeful work, and relationships. They delve into the importance of physical contact, gratitude, financial choices, and volunteer contributions for maximizing happiness. They also explore the impact of factors such as children, pets, physical well-being, substance use, traumas, and life-phase milestones on happiness. The podcast covers topics like light exposure, neurotransmitters, the relationship between money and happiness, life choices, and the U-shaped curve of happiness throughout life. They discuss the creation of synthetic happiness through active engagement, the positive effects of prosocial spending on happiness, and the importance of social connection and eye contact. Additionally, they explore the benefits of allogrooming and pets in enhancing well-being, as well as the relationship between freedom of choice and happiness. They conclude by discussing the impact of building focus through a focusing exercise on overall happiness.

Recently I had the pleasure of hosting a live event in Los Angeles, CA. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question & 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 Wiltern.Get notified when new live events are announced: https://hubermanlab.com/tourThank you to our sponsorsEight Sleep: https://eightsleep.com/hubermanMomentous: https://www.livemomentous.com/hubermanTimestamps(00:00:00) Introduction(00:00:52) Sponsors: Eight Sleep & Momentous(00:02:23) What Occurs in the Mind/Body When You Have ADHD? Are There Ways to Address It Without Medication?(00:11:55) As a Teenager, What Are 5 Things You Would Recommend to Physically Feel My Best?(00:14:42) Should We Wait to Feel the Rise of Adrenaline and the Fall of It Before Bailing From Cold Water?(00:24:03) What Is the Competing Mechanism Behind Bilateral Eye Movement (EMDR & Walking) That Helps Resolve Psychological Trauma?(00:28:07) What New Research or Interventions Are You Most Excited About in the Health & Wellness Realm?(00:37:30) What Lessons From Skateboarding Have You Learned That Can Be Applied to Neuroscience?(00:39:03) Favorite Feynman Story(00:42:10) Do You Suppose This Physiological Stress Regulator Transcends Species?(00:47:20) Is There Any Science Behind Staying Motivated or Developing Discipline?(00:50:48) What Would Be Your Biggest Piece of Advice for Achieving One's Dreams?(00:57:09) What's Your Opinion on Psilocybin?(01:01:07) Why Does My Desire to Eat Disappear After I Use the Sauna?(01:02:26) ConclusionHuberman Lab is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.Title Card Photo Credit: Mike Blabac

My guest is Layne Norton, Ph.D. — one of the world’s foremost experts in nutrition, protein metabolism, muscle gain and fat loss. We discuss the science of energy utilization and balance, the efficacy of different diets (e.g., ketogenic, vegan, vegetarian, carnivore, omnivore), and how best to build lean muscle mass and lose fat. We also discuss optimal protein and fiber intake, the best sources of protein, the correlation between appetite, satiety signals and exercise, along with male and female-specific needs. Dr. Norton also explains how to support a healthy gut microbiome and offers insight into sugar and artificial sweeteners, processed, cooked, and raw foods, supplements, seed oils, and the relationship of LDL/HDL levels to cardiovascular health. This episode serves as a master class in nutrition, metabolism and exercise and is sure to benefit people of all ages and with different health and fitness goals.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. Layne Norton, Nutrition & Fitness(00:03:10) Sponsor: LMNT & Waking Up(00:06:50) Calories & Cellular Energy Production(00:12:35) Energy Balance, Food Labels, Fiber(00:15:19) Resting Metabolic Rate, Thermic Effect of Food(00:19:04) Exercise & Non-Exercise Activity Thermogenesis (NEAT)(00:25:49) Losing Weight, Tracking Calories, Daily Weighing(00:29:24) Post-Exercise Metabolic Rate, Appetite(00:34:35) Sponsor: AG1(00:36:19) Exercise & Appetite, Calorie Trackers, Placebo Effects & Beliefs(00:43:46) Exercise & Satiety Signals, Maintain Weight Loss & Identity(00:56:32) Weight Loss & Maintenance, Diet Adherence(01:03:33) Restrictive Diets & Transition Periods(01:08:03) Gut Health & Appetite(01:16:23) Tool: Supporting Gut Health, Fiber & Longevity(01:23:59) LDL, HDL & Cardiovascular Disease(01:30:31) Leucine, mTOR & Protein Synthesis(01:37:31) Tool: Daily Protein Intake & Muscle Mass(01:44:24) Protein & Fasting, Lean Body Mass(01:55:38) Plant-Based Proteins: Whey, Soy, Leucine, Corn, Pea(02:04:28) Processed Foods(02:11:54) Obesity Epidemic, Calorie Intake & Energy Output(02:17:33) Obesity, Sugar & Fiber, Restriction & Craving(02:25:57) Artificial Sweeteners & Blood Sugar(02:38:55) Artificial Sweeteners & Gut Microbiome, Sucralose, Blood Sugar(02:50:19) Rapid Weight Loss, Satiety & Beliefs(02:58:13) Seed Oils & Obesity, Saturated Fat, Overall Energy Toxicity(03:08:15) Females, Diet, Exercise & Menstrual Cycles(03:14:05) Raw vs. Cooked Foods(03:16:32) Berberine & Glucose Scavenging(03:19:12) Fiber & Gastric Emptying Time(03:21:00) Supplements, Creatine Monohydrate, Rhodiola Rosea(03:30:33) Hard Training; Challenge & Mental Resilience(03:36:12) Carbon App(03:47:11) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social MediaDisclaimer