Huberman Lab

In this Huberman Lab Essentials episode, my guest is Dr. Chris Palmer, MD, a board-certified psychiatrist and Assistant Professor of Psychiatry at Harvard Medical School. We explain how nutrition and metabolism directly affect mental health, including the biological mechanisms underlying these effects. We also discuss how carbohydrate restriction, ketogenic diets and fasting can improve mood, energy, and, in some cases, treatment-resistant psychiatric conditions.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Eight Sleep: https://eightsleep.com/huberman

BetterHelp: https://betterhelp.com/huberman

Timestamps

(00:00:00) Chris Palmer

(00:00:20) Personal Story, Nutrition & Mental Health

(00:05:28) Treatment-Resistant Mental Disorders & Low-Carbohydrate Diet

(00:07:32) Sponsor: Eight Sleep

(00:08:51) Ketogenic Diet & Schizophrenia Success Story

(00:12:20) Nutrition for Mental Disorders, Ketosis, Highly Processed Foods

(00:15:13) Epilepsy & Ketogenic Diet, Fasting; Mitochondrial Benefits

(00:21:14) Sponsor: BetterHelp

(00:22:15) Mitochondria Functions, Mental Disorders

(00:28:05) Mitophagy, Autophagy, Longevity & Calorie Restriction

(00:33:12) Sponsor: AG1

(00:34:25) Carbohydrate Restriction, Depression Treatment

(00:37:23) Acknowledgements

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Dr. Masud Husain is a Professor of Neurology & Cognitive Neuroscience at the University of Oxford and a leading expert on the science of motivation, apathy, and neurological diseases. We discuss how dopamine and specific brain circuits shape motivation, including how the brain weighs the trade-off between effort vs reward when deciding what goals to pursue. Dr. Husain also explains practical tools to increase motivation, reduce distractions, and make it easier to start and maintain goal pursuit. We also discuss dementia, Parkinson’s and Alzheimer’s disease, including new insights into cognitive resilience and factors that help protect against age-related cognitive decline.

Show notes: https://go.hubermanlab.com/masud-husain-295

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

BetterHelp: https://betterhelp.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Masud Husain

(00:02:24) Apathy, Motivation

(00:08:07) Rewards, Apathy & Motivation; Dopamine

(00:13:20) Sponsors: David & BetterHelp

(00:15:44) Types of Apathy; Goal Prioritization: Effort vs Rewards

(00:23:26) Motivation, Apathy, Tool: Activation Energy & Overthinking

(00:29:24) Tools to Increase Motivation: Incentives, Subdivide Tasks, Planning

(00:35:13) Subjective Effort, Mental Framing; Learning & Motivation

(00:42:24) Sponsors: AG1 & Eight Sleep

(00:44:54) Perseverance, Failure; Finding Your Passion, Depression vs Apathy

(00:50:58) Self-Concept, Ambition; Life Satisfaction

(00:58:25) Psychedelics, Anhedonia & Changing Self

(01:03:09) Personal & Social Identity, Tools: Curiosity, Purpose & Dementia Risk

(01:11:58) Addiction, Dopamine; Social Media & Dopamine "Hits"?

(01:18:36) Sponsor: Function

(01:20:13) Dopamine, Parkinson's Disease; Other Roles of Dopamine

(01:26:59) Life Purpose, Culture; Reflection, Weighing Decisions

(01:34:21) Internal & External Attention

(01:39:59) Internal Chatter, Distraction; Working Memory, Stimulants, Nicotine

(01:48:54) ADHD, Diagnosis; Attention & Motivation

(01:54:34) Goal Planning & Perseverance

(01:59:44) Alzheimer's Disease, Dementia, Apathy, Tools: Dementia Risk Factors

(02:06:55) Neurodegenerative Disease & Emerging Treatments

(02:10:59) Can You Train Attention?, Tool: Reduce Distraction

(02:15:14) Enrichment, Art

(02:17:45) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures
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In this Huberman Lab Essentials episode, my guest Rick Rubin, world-renowned music producer and author of The Creative Act: A Way of Being, and I discuss how to access creativity by noticing ideas, trusting your taste and staying fully present with the work. Rick explains the phases of the creative process and how focus, disengagement, self-doubt, deadlines and meditation can support original work. We also explore perception, pro wrestling and why remaining open to uncertainty can help anyone create more authentically.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Rick Rubin & Creativity

(00:00:23) Creativity as a Dream or Cloud

(00:01:53) Childhood, Openness & Originality

(00:03:29) Trust Your Taste; Experiment, Don't Over-Explain

(00:05:28) Announcement: Protocols Live Events

(00:07:07) Creative Aperture & New Perspectives

(00:07:48) External Feedback & Staying True to the Work

(00:09:14) Finishing Creative Projects

(00:10:35) Focus, Disengagement & the Subconscious

(00:13:15) Sponsor: LMNT

(00:15:04) Perception, Storytelling & Uncertainty

(00:17:38) Pro Wrestling, Playfulness & Reality

(00:18:59) Morning Routine & Receptivity

(00:19:50) Four Phases of Creative Work; Deadlines

(00:24:47) Sponsor: AG1

(00:26:08) Self-Doubt as a Creative Tool

(00:27:05) Capturing Real Moments; Authenticity

(00:28:10) Routines, Advice & Staying Open

(00:29:45) Look for Clues; Belief & Attention

(00:32:01) Staying Present in the Work

(00:32:44) Meditation: Mantra, Breath & Awareness

(00:34:42) Monroe Institute Surgical Support Series

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Dr. Ralph Adolphs, PhD, is a Professor of Psychology, Neuroscience, and Biology at Caltech and a leading expert on the science of human emotions. We discuss how emotions shape our attention and decision-making, whether emotions are truly “stored” in the body, and whether facial expressions are truly reliable signals of emotion. We also cover tools for improving emotional regulation, including cognitive reappraisal and deliberate cold exposure. This episode provides a modern scientific explanation of how emotions are created and regulated in the brain and body, their many impacts on other aspects of brain function, and practical tools for improving emotional wellbeing and processing.

Get tickets to Huberman Lab live events: https://www.hubermanlab.com/events

Pre-order Andrew's book Protocols: https://protocolsbook.com

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Function: https://functionhealth.com/huberman

Helix Sleep: https://helixsleep.com/huberman

LMNT: https://drinklmnt.com/huberman

Rorra: https://rorra.com/huberman

Timestamps

(00:00:00) Ralph Adolphs

(00:02:54) Emotions; Qualities of Emotions: Priority, Valence

(00:10:00) Qualities of Emotions: Scalability, Persistence

(00:15:25) Sponsors: Helix Sleep & Rorra

(00:18:17) Do Animals Have Emotions?, Conscious Experience

(00:22:58) Monitoring & Regulating Emotions; Emotional Granularity

(00:31:22) Emotional Regulation, Tools: Situational Avoidance, Ice Baths

(00:37:11) Ultramarathons, Perseverance, Adversity; Awe

(00:45:04) Sponsor: AG1

(00:46:17) Perception of Emotions, Amygdala & Fear, Facial Expressions

(00:51:59) Interpreting Others' Emotions, Prediction

(00:57:52) Emotions as Adaptations to the Environment, Types of Fear

(01:00:13) Feeling Emotions in the Body, Pain, Insula

(01:08:05) Brain & Body Connection; Marketing & Emotion

(01:12:34) Sponsor: Function

(01:14:11) Art, Music & Emotion

(01:17:43) Interpreting Facial Expressions, Developing Emotions, Flexibility vs Reflexes

(01:25:11) Emotional Intelligence, Context-Dependent Social Intelligence; Autism

(01:33:31) Sponsor: LMNT

(01:34:51) Autism & Social Dynamics, Eye Contact

(01:42:01) Change Your Personality?, Body Movement & Thought, Social Interaction

(01:47:18) Emotion Regulation, Tool: Training Mental Stillness

(01:53:46) Task Switching, Tool: Meditation, Breathing Techniques

(02:02:07) Illness, Diagnosis & Emotions, Gratitude & Awe

(02:06:52) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures
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In this Huberman Lab Essentials episode, my guest is Dr. Sara Gottfried, M.D., a Harvard-trained, board-certified gynecologist and expert in female hormone health. We discuss the key biomarkers women should track at each stage of life and how cortisol, thyroid hormone, estrogen, progesterone, and testosterone shape energy, mood, metabolism, and long-term disease risk. We also discuss PCOS, the risks and benefits of oral contraceptives, and the shift in brain metabolism that begins in perimenopause. Dr. Gottfried explains actionable tools for hormone and micronutrient testing, nutrition, stress management, and cardiometabolic screening that women can use at any age.

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) Female Hormone Health

(00:00:24) Family History, Intergenerational Trauma; Endometriosis, Fibroids, PCOS

(00:01:31) Biomarkers by Decade; Teens & Cortisol; 20s & Sex Hormones

(00:03:35) Tool: Hormone Test Timing; Micronutrient Testing, Magnesium

(00:05:41) Sponsor: LMNT

(00:07:17) Tool: Smoothies, Greens Powders & Microbiome

(00:08:12) Nutrient Panels, Antioxidants, B Vitamins, Glutathione

(00:09:34) Constipation, Thyroid Dysfunction; Trauma & Female Physiology

(00:11:50) Tools: Reduce Perceived Stress, Meditation, Yoga, Breathwork

(00:13:30) Opportunities by Decade; Androgens & Testosterone Decline

(00:14:50) PCOS, Diagnostic Criteria, Hirsutism, Cardiometabolic Risk

(00:17:10) Insulin & Glucose; Tool: Continuous Glucose Monitors

(00:18:05) Democratizing Health Data

(00:18:52) Sponsor: AG1

(00:20:07) Longevity "Don’ts"; Chronic Cardio & Cortisol; Tool: Adaptive Exercise

(00:22:46) Oral Contraceptives, Benefits & Ovarian Cancer Risk

(00:24:27) Ovarian Cancer Symptoms, Bloating, CA-125

(00:25:51) Oral Contraceptive Risks, Progestins, Inflammation; SHBG & Testosterone

(00:29:08) Clitoral Shrinkage; Tools: Alternatives for Painful Periods

(00:30:14) Sponsor: Eight Sleep

(00:31:32) Menopause & Perimenopause; 30s Hormonal Baseline

(00:33:07) Female Brain, Cerebral Hypometabolism & Alzheimer’s Risk

(00:35:02) Slow Brain Energy, Hormone Therapy; Hot Flashes as Biomarkers

(00:36:54) Tool: Coronary Artery Calcium Score

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