Huberman Lab

Dr. Anna Lembke, MD, is chief of the Addiction Medicine Dual Diagnosis Clinic at Stanford and a leading expert in how to overcome addictions of all kinds. We discuss dopamine dynamics in the brain and how they impact risk-taking, mental obsession, and compulsive behaviors. We also discuss the most common addiction of all—people’s addiction to control—and how prayer and spiritual practices can open up new neural pathways and help end unhealthy thought patterns and behaviors, including codependence.

Read the full episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Function: https://functionhealth.com/huberman

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

Lingo: https://hellolingo.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Anna Lembke

(00:02:14) Social Media, Digital Media Addiction, 4 Cs; Pollution Analogy

(00:06:43) Dopamine, Reinforcing Behaviors & Addiction

(00:09:03) Sponsors: Lingo & Helix Sleep

(00:11:26) Pleasure & Pain, Homeostasis; Withdrawal & Relapse; Restoring Balance

(00:16:02) Treating Addiction, Behavior Replacement, 12 Step

(00:22:59) Addiction is the Modern Plague, Spiritual Transformation

(00:26:39) Addiction Risk Factors, Trauma; Addiction Consequences; Interventions

(00:35:47) Sponsor: AG1

(00:37:00) Spiritual Pivot, Addicted to Control; Anxiety & Shame

(00:45:57) Control Paradox & Radical Surrender

(00:51:58) Periaqueductal Gray (PAG), Spirituality, Addiction & Control

(00:58:08) Dopamine & Serotonin, Higher Power & Surrender

(01:02:34) Psychedelics, Psilocybin, Risk

(01:06:50) Sponsor: Function

(01:08:28) Neurobiology of Surrender, PAG, Hitting Rock Bottom

(01:13:40) Aversion to Discussing Spirituality, Open Curiosity; Death

(01:21:58) Crisis & Despair, Tools: Prayer; Do the Next Right Thing; Codependence

(01:29:26) Codependence, Parenting, Technology; Making Assumptions

(01:38:48) Sponsor: LMNT

(01:40:08) Codependence, Mother & Father; Overcoming Codependency

(01:44:28) Youth & Digital Age; Tolerating Uncertainty, Tool: Open Curiosity

(01:50:13) “Faithing”, Praying for Others; Symbols

(01:56:57) Transcending Ourselves, Modern Society & Resistance to Spirituality

(02:02:24) Daily Spiritual Practices

(02:04:23) Ketamine & Addiction, Depression; Stimulants Addiction

(02:08:29) GLP-1s, Alcohol Addiction, Dopamine

(02:10:28) Thought Addiction? Worry & Rumination; Next Book

(02:14:52) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Social Media, Neural Network Newsletter

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In this Huberman Lab Essentials episode, my guest is Dr. Susanna Søberg, PhD, a metabolic scientist who trained at the University of Copenhagen and an expert in the effects of cold and heat exposure on human health. Dr. Søberg explains how brief, deliberate cold exposure improves insulin sensitivity, promotes metabolic health and physiological resilience. We also discuss the cold shock response and shivering, along with practical guidance on temperature, duration, and sequencing cold and heat exposure for optimal benefits.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

Mateina: https://drinkmateina.com/huberman

Timestamps

(00:00:00) Susanna Søberg

(00:00:20) Deliberate Cold Protocol, Temperature, Cold Shock, Resilience

(00:02:12) Comparing Different Cold Environments, Brown Fat

(00:04:14) Brown Fat & Temperature Regulation Pathways

(00:06:14) Sponsor: Eight Sleep

(00:07:37) Shivering, “After-Drop”; Healthy Stress

(00:10:54) Metabolism, Insulin Sensitivity & Brown Fat, Cold Adaptation

(00:13:22) Cold Exposure & Brown Fat Activation

(00:19:33) Sponsor: AG1

(00:20:47) Winter Swimming & Sauna Protocol; Insulin Sensitivity

(00:26:40) Tool: Minimum Time in Cold & Heat for Metabolic Benefits

(00:28:37) Sponsor: Mateina

(00:29:46) Cold & Heat Exposure, Inflammation Reduction

(00:33:03) Tool: Søberg Principle, End on Cold, Metabolism

(00:35:21) Tool: Quick Cold Protocol & Metabolic Benefits

(00:37:39) Acknowledgements

Disclaimer & Disclosures
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Robert Greene is a bestselling author on human nature, individual expression and growth. He explains the sublime and how to access it: in relationships, work, through observation, expression and more. What emerges is a larger conversation about human consciousness perception and ensuring your life is lived and experienced to the fullest.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

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

Function: https://functionhealth.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Robert Greene

(00:02:47) The Law of The Sublime

(00:07:40) Accessing the Sublime in Everyday Life, Drugs, Stroke

(00:13:11) Sponsors: David & Eight Sleep

(00:15:43) Attention, Neuro-Sublime, Tools: Self-Remembering, Meditation

(00:23:06) Perception of the World, Emotion

(00:29:57) Spatial & Temporal Scales, Childhood, Time as a River

(00:39:08) Death Sublime, Near-Death Experiences

(00:42:52) Sponsor: AG1

(00:44:06) Octopus, Changing Our Time Perception & Animal Species

(00:50:13) Attention, Phone & Vulnerable to Influence, Tool: Slowness

(00:55:03) Slowness, Getting Outside of Human Social World, Tool: Mountain Climbing

(01:01:53) Experiencing the World Beyond Us, Tool: Think Musically

(01:07:57) Slowness in Writing, Tool: Handwriting; Cuttlefish, Hand Gestures

(01:15:11) Sponsor: LMNT

(01:16:31) Childhood, Tool: Uncovering Your Life’s Task

(01:23:31) Stroke & Insight; Finding Sublime in Daily Experiences

(01:28:55) Flow & Transcendent Experiences, Prodigies

(01:35:24) Sponsor: Function

(01:37:02) Love Sublime, Vulnerability & Falling in Love

(01:42:33) Love, Trust; Opposites as False Enemies, Embracing Masculine & Feminine

(01:47:16) Religion, Awareness of Death, Loss of Spirituality

(01:56:28) Best & Worst of Being Human

(02:02:49) Accessing the Best of Humanity, Tools: Slowness, Creativity & Senses

(02:10:42) Next Book, Invisible, Fiction

(02:16:26) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Social Media, Neural Network Newsletter

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, my guest is Dr. Noam Sobel, PhD, a Professor of Neurobiology at the Weizmann Institute of Science and an expert on the human sense of smell. We discuss how the brain processes odors and how smell shapes our lives more than we realize, influencing everything from who we become friends with to how we experience emotions, hormones and aggression. Dr. Sobel also shares his lab’s groundbreaking work on digitizing smell and future technologies that could enable noninvasive disease detection through body odors.

Read the full episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Noam Sobel

(00:00:20) Biology of Smell (Olfaction)

(00:04:32) Human Smell, Social Interaction, Handshaking

(00:08:31) Sponsor: LMNT

(00:10:03) Friendship, Body Odor

(00:14:04) Human Chemosignals, Smell of Fear & Contagion

(00:15:48) Aggression, Chemosignals, Men vs Women, Babies

(00:20:38) Sponsor: AG1

(00:21:51) Tears, “Chemical Blanket”, Testosterone

(00:25:37) Digitizing Smells

(00:28:25) Sponsor: Eight Sleep

(00:29:48) Creating Digital Odors; Future Medical Diagnostics

(00:33:43) Acknowledgments

Disclaimer & Disclosures
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Ross Edgley is a British ultra-endurance athlete and author known for completing extraordinary athletic feats by tapping into diverse sources of motivation and resilience. We discuss the psychological and biological forces that allow people to persevere through extreme challenges. Then we cover how to dynamically update your sense of purpose, emotions, philosophy, and personal narratives to expand your ability to overcome adversity of all kinds. We also discuss the brain circuits and science of fatigue and stress adaptation. Ultimately, a new framework emerges that you can use to access persistent motivation.

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

Lingo: https://hellolingo.com/huberman

LMNT: https://drinklmnt.com/huberman

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

Timestamps

(00:00:00) Ross Edgley

(00:03:19) Childhood, Motivation Sources; Competition, Pain & Purpose

(00:11:51) Anterior Midcingulate Cortex, Wheel of Motivation & Tenacity

(00:16:05) Honoring Your Commitment, Ultra-Endurance Swimming, Self-Respect

(00:17:46) Sponsors: David & Lingo

(00:20:02) Fear of Shame, Iceland; Team Events, Injuries & Sea Swims

(00:25:50) Spiritual Experiences, Loch Ness, Iceland, Mythology & Motivation

(00:31:37) Dorsolateral Prefrontal Cortex, Persistence & Winning, Strategy

(00:36:27) Energy Management; Leadership & Team

(00:40:56) Addiction, Evaluating Challenges & Purpose, Support & Yukon

(00:47:23) Fear & Animals, Great White Sharks, Bears

(00:53:09) Sponsor: AG1

(00:54:22) Proving Others Wrong, Anger, Great Britain Swim

(00:57:55) Anger at Self; Doing It For the Sake of Others, Son, Father

(01:08:58) Next Endeavor, Money, Helping Others

(01:15:29) Dark vs Light Energy, Self-Discipline; Yaminawa Tribe

(01:22:51) Sponsor: LMNT

(01:24:11) Challenge Stakes, Ultra-Endurance Swims; Negative Thoughts

(01:33:29) Tongue; Iceland Swim, Berserker, Third-Person Perspective

(01:38:28) Pain Tolerance, Stress Inoculation, Deliberate Cold Exposure

(01:45:48) Strength Training

(01:48:10) Sponsor: Eight Sleep

(01:49:38) Process vs Outcomes, Psychological Adaptability

(01:55:07) Cyclops & Tunnel Vision, Yukon Swim; Cuttlefish

(02:02:02) Caffeine, Nicotine, Alpha GPC, Creatine, Supplement Use

(02:11:59) Strength Training & Workouts, Strength Reserve, Endurance

(02:20:26) Girlfriend, Worry; Doing What Others Cannot, Gratitude

(02:29:13) Absurd Hero, Pleasure in Struggle

(02:31:14) Smile, Motivated through Anger; Spirit Animals

(02:41:37) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Social Media, Neural Network Newsletter

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices