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Health & Fitness Podcast Archives (The Vault)
- Huberman Lab
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- On Purpose with Jay Shetty
- The Mark Divine Show

Huberman Lab
Mon, 25 Sep 2023 08:00:00 -0000U.S. Surgeon General Dr. Vivek Murthy: Efforts & Challenges in Promoting Public Health
In this episode, my guest is Dr. Vivek Murthy, M.D., the acting U.S. Surgeon General who earned his undergraduate degree from Harvard and his M.D. from Yale School of Medicine. We discuss nutrition, food additives, social media and mental health, public health initiatives to combat the crisis of social isolation, the obesity crisis, addiction and other pressing issues in public health. Dr. Murthy explains the role of the U.S. government in promoting specific public health issues and the steps needed to rebuild public trust in scientific and medical information. We also discuss health care accessibility, insurance barriers and individual versus team-based medical care. We also discuss topics gleaned from listener questions, such as the facts and myths about Big Pharma and Big Food industries, scientific research and public health policies.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
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Timestamps
(00:00:00) Dr. Vivek Murthy
(00:01:53) Sponsors: Maui Nui & ROKA
(00:04:35) Surgeon General Roles
(00:07:44) Illness Framework, Enhancing Wellbeing
(00:12:42) Priorities as Surgeon General
(00:19:50) Public Health Message Distribution
(00:28:24) Diagnosis vs. Optimizing Health
(00:33:04) Sponsor: AG1
(00:34:01) Food Additives, Highly Processed Foods, Food Availability
(00:39:11) Difficulties Addressing Health Issues & Highly Processed Foods
(00:49:53) Retribution, Integrity & Public Trust
(00:54:41) Company Opposition
(00:58:32) Sponsor: LMNT
(00:59:50) Public Health Communication, Masks & COVID-19, Public Trust
(01:07:01) Masks, Humility; Building Public Trust
(01:10:45) Rebuilding Relationship to Public, Vaccines
(01:17:41) Community Core & Diversity; Federal Funding
(01:24:55) Big Pharma, Pill for Every Problem Society
(01:31:48) Interdisciplinary Medical Teams, Individualized & Value-Based Medical Models
(01:38:44) Insurance Barriers, Mental Health Care, Drug Prices
(01:44:40) Isolation Crisis, Social Disconnection, Health Risks
(01:49:15) Community Organizations & Modern Life, Social Media
(01:56:36) Youth & Social Media, Parents, Policy Change
(02:06:45) Real Life vs. Social Media, Kids & Playtime
(02:11:56) Social Media Advice for Parents
(02:20:43) Society & Disconnection, Human Connection & Service
(02:31:20) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Wed, 20 Sep 2023 08:00:00 -0000GUEST SERIES | Dr. Paul Conti: How to Build and Maintain Healthy Relationships
This is episode 3 of a 4-part special series on mental health with Dr. Paul Conti, M.D., a psychiatrist who did his medical training at Stanford School of Medicine and residency at Harvard Medical School. He is the author of the book, Trauma: The Invisible Epidemic. Dr. Conti explains how to find, develop and strengthen healthy relationships including romantic relationships, work and colleague relationships, and friendships. He explains a roadmap of the conscious and unconscious mind that can allow anyone to navigate conflicts better and set healthy boundaries in relationships. We also discuss common features of unhealthy relationships and clinically supported tools for dealing with relationship insecurity, excessive anxiety, past traumas, manipulation and abuse. Dr. Conti explains how, in healthy relationships, there emerges a dynamic of the mutually generative us and how to continually improve that dynamic. The next episode in this special series explores true self-care, which can be cultivated through a process of building self-awareness along with other important practices.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
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Waking Up: https://wakingup.com/huberman
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Timestamps
(00:00:00) Build Healthy Relationships
(00:02:04) Sponsors: BetterHelp & Waking Up
(00:05:01) Healthiest Self in Relationships
(00:10:51) Structure & Function of Self
(00:15:44) Relationships, Levels of Emergence
(00:22:48) Generative Drive in Relationships
(00:35:00) Sponsor: AG1
(00:36:26) Generative Drive, Aggressive Drive, Pleasure Drive
(00:45:16) Romantic Relationships & Matched Generative Drives, Trauma Bonds
(00:53:05) Generative Drive Expression, Libido, Giving & Taking
(01:04:29) Sponsor: Eight Sleep
(01:05:50) Generative Drive in Partnerships
(01:11:16) Libido, Avoidance & Working through Barriers
(01:18:02) Repeating Bad Relationship Patterns, Repetition Compulsion
(01:29:23) Narcissism, Dependence, Attachment Insecurity
(01:34:10) Abusive Relationships, Demoralization
(01:39:37) Oppressors, Darkness, Hope & Change
(01:48:08) Work Relationships, Oppression & Accountability
(01:53:53) Jealousy vs. Envy, Narcissism
(01:59:13) Power Dynamics in Relationships
(02:05:54) Giving vs. Taking in Relationships
(02:09:39) Transactions & Relationships; Family & Generative Drive; Flexibility
(02:19:47) Relationships & Kindergarten
(02:23:04) Anxiety in Relationships, Communication
(02:31:32) The Magic Bridge of the Us
(02:37:09) Mentalization, Getting into Anothers Mindset; Navigating Conflict
(02:46:51) Healthy Boundaries
(02:52:08) Self-Awareness, Mentalization
(02:55:28) Broken Compass & Self Inquiry, Map Analogy
(03:02:25) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 18 Sep 2023 08:00:00 -0000How to Use Music to Boost Motivation, Mood & Improve Learning
In this episode, I describe how your brain and body are fundamentally wired to perceive and respond to music and how those responses can be leveraged to improve your mood, allow for processing sad emotions and enhance learning and performance. I explain the data showing how music can increase motivation for cognitive or physical work, what specific music has been shown to enhance cognitive performance, and whether silence or music is more effective in enhancing focus while studying. I also discuss how specific musical pieces can rapidly reduce anxiety, as well as certain prescription medications. I explain how listening to certain types of music can improve various health metrics (e.g., heart rate). Finally, I discuss how music helps to enhance neuroplasticity (rewiring of brain connections), thereby improving learning and memory. Whether you sing, play an instrument or enjoy listening to music, this episode provides numerous science-informed tools for using music to enhance productivity, mood, emotional states, and overall enjoyment of life.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Transcripts are available exclusively for Huberman Lab Premium members.
The Brain Body Contract
Tickets: https://hubermanlab.com/tour
Code: "Huberman"
Thank you to our sponsors
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Timestamps
(00:00:00) Music & Your Brain
(00:03:32) The Brain Body Contract
(00:04:12) Sponsors: Eight Sleep & ROKA
(00:07:09) Music & Emotions; Brain & Body Interpretation
(00:13:03) Music & Intent; Babies, Music & Movement
(00:19:19) Tool: Health Metrics & Music, Breathing & Heart Rate
(00:29:54) Sponsor: AG1
(00:30:50) Music, Brain & Predictions
(00:38:07) Music & Brain: Novelty, Arousal, Memories
(00:44:22) Tool: Movement; Motivation & Faster Music
(00:50:49) Tool: Cognitive Work & Binaural Beats
(00:54:11) Silence or Music for Studying?, White Noise, Binaural Beats
(00:58:47) Tool: Retain Information & Internal Dialogue
(01:00:53) Tool: Focus, Work Breaks & Music
(01:04:11) Physical Exercise, Performance & Music
(01:07:37) Sponsor: InsideTracker
(01:08:43) Music & Shifting Mood
(01:14:41) Happy vs. Sad Music, One-Hit Wonders & Artificial Intelligence
(01:19:30) Bass Face; Music, Movement & Facial Expressions
(01:22:46) Tools: Shift to Happy Mood with Music; Sad Mood Catharsis
(01:27:30) Tool: Music & Reducing Anxiety, Weightless
(01:31:16) Playing Instruments, Singing & Brain Connectivity
(01:39:58) Music & the Brain
(01:42:14) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Wed, 13 Sep 2023 08:00:00 -0000GUEST SERIES | Dr. Paul Conti: How to Improve Your Mental Health
This is episode 2 of a 4-part special series on mental health with Dr. Paul Conti, M.D., a Stanford and Harvard-trained psychiatrist currently running a clinical practice, the Pacific Premiere Group. Dr. Conti explains specific tools for how to overcome lifes challenges using a framework of self-inquiry that explores all the key elements of self, including defense mechanisms, behaviors, self-awareness and attention. We also discuss our internal driving forces, how to align them and ultimately, how to cultivate a powerful generative drive of positive, aspirational pursuits. Dr. Conti also explains how to adjust your internal narratives, reduce self-limiting concepts, overcome intrusive thoughts, and how certain defense mechanisms, such as acting out or narcissism, show up in ourselves and others. The next episode in this special series explores how to build healthy relationships with others.
For the full show notes, including articles, books, and other resources, visit hubermanlab.com.
Thank you to our sponsors
AG1:https://drinkag1.com/huberman
BetterHelp: https://betterhelp.com/huberman
Waking Up: https://wakingup.com/huberman
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Timestamps
(00:00:00) Improve Mental Health
(00:02:19) Sponsors: BetterHelp & Waking Up App
(00:05:26) Structure & Function of Healthy Self
(00:16:25) Agency & Gratitude
(00:21:14) Aggressive Drive, Pleasure Drive, Generative Drive
(00:30:00) Physical & Mental Health Similarities, Verb States
(00:37:05) Sponsor: AG1
(00:38:32) Lack of Motivation, Drives
(00:43:06) Video Games/Social Media & Distraction, Generative Drive
(00:51:46) Asking Better Questions, Psychiatric Medicine, Physical Health Parallels
(00:59:10) Sponsor: Eight Sleep
(01:00:30) Self-Reflection & Structure of Self Cupboards, Trauma & Agency
(01:08:53) Feeling Stuck, Defense Mechanisms & Sublimation, Character
(01:13:58) Self-Reflection & Function of Self Cupboards, Self-Awareness
(01:19:24) Defense Mechanisms & Acting Out
(01:26:43) Salience, Intrusive Thoughts
(01:31:24) Self-Reflection, Behaviors & Strivings; Roadmap Forward
(01:38:25) Internal Narratives, Childhood
(01:44:44) Internal Narratives: Self-Scrutiny & Overcoming; Trauma
(01:55:18) Time Required for Change, Understanding Intrusive Thoughts
(02:03:13) Self-Reflection on Internal Drives; Envy
(02:09:56) Generative Drive; Strong Aggressive Drive & Envy
(02:21:50) High Aggressive Drive & Social Relationships, Narcissism
(02:28:43) Narcissism, Destruction, Envy
(02:37:18) Narcissism & Childhood, Change
(02:41:26) Engaging with Narcissists, Disengagement
(02:44:47) Demoralization, Learned Helplessness
(02:49:34) Self-Inventory of Drives, Optimization
(02:56:09) Social Media & Salience, Generative Drive
(03:03:21) Rational Aspiration
(03:13:16) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 11 Sep 2023 08:00:00 -0000Journal Club with Dr. Peter Attia | Metformin for Longevity & The Power of Belief Effects
In this journal club episode, my guest is Stanford and Johns Hopkins-trained physician, Dr. Peter Attia, M.D., who is also the host of The Drive podcast and the author of the bestselling book "Outlive: The Science & Art of Longevity."
We each present a scientific paper and discuss the findings' strengths, weaknesses and actionable takeaways.
First, we discuss an article that addresses whether taking the drug metformin can enhance longevity. Then, we discuss an article on belief effects (similar to placebo effects), showing how the effects of a drug on the brain and cognition depend on one's belief about the dose of the drug taken, not the actual dose.
Our conversation also highlights how to read, interpret and critique scientific studies. This episode ought to be of interest to those curious about health and longevity, medicine and psychology and for anyone seeking to better understand how to read and digest scientific findings.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Transcripts are available exclusively for Huberman Lab Premium members.
Thank you to our sponsors
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Timestamps
00:00:00 Dr. Peter Attia, Journal Club
00:03:27 Sponsors: Helix Sleep & Levels
00:06:11 Dreams
00:12:36 Article #1, Metformin, Mitochondria, Blood Glucose
00:19:47 Type 2 Diabetes & Causes, Insulin Resistance
00:25:30 Type 2 Diabetes Medications, Metformin, Geroprotection, Bannister Study
00:36:19 Sponsor: AG1
00:37:15 TAME Trial; Demographics, Twin Cohort
00:44:27 Metformin & Mortality Rate
00:51:28 Kaplan-Meier Mortality Curve, Error Bars & Significance, Statistical Power
01:01:17 Sponsor: InsideTracker
01:02:23 Hazard Ratios, Censoring
01:09:00 Metformin Advantage?, Variables, Interventions Testing Program
01:16:02 Berberine, Acarbose, SGLT2 Inhibitors
01:23:48 Blood Glucose & Energy Balance; Caloric Restriction, Aging Biomarkers
01:32:22 Tool: Reading Journal Articles, 4 Questions, Supplemental Information
01:38:10 Article #2, Belief Effects vs. Placebo Effect
01:45:22 Nicotine Effects
01:51:07 Nicotine Doses & Belief Effects, fMRI Scan
02:00:07 Biological Effects, Dose-Dependent Response & Belief Effects
02:05:14 Biology & Beliefs, Significance, Dopamine Response, Non-Smokers
02:10:57 Dose-Dependence & Beliefs, Side Effects, Nocebo Effect
02:19:06 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media
Title Card Photo Credit: Mike Blabac
Disclaimer
Wed, 06 Sep 2023 08:00:00 -0000GUEST SERIES | Dr. Paul Conti: How to Understand & Assess Your Mental Health
This is episode 1 of a 4-part special series on mental health with psychiatrist Dr. Paul Conti, M.D., who trained at Stanford School of Medicine and completed his residency at Harvard Medical School before founding his clinical practice, the Pacific Premiere Group. Dr. Conti defines mental health in actionable terms and describes the foundational elements of the self, including the structure and function of the unconscious and conscious mind, which give rise to all our thoughts, behaviors and emotions. He also explains how to explore and address the root causes of anxiety, low confidence, negative internal narratives, over-thinking and how our unconscious defense mechanisms operate. This episode provides a foundational roadmap to assess your sense of self and mental health. It offers tools to reshape negative emotions, thought patterns and behaviors either through self-exploration or with a licensed professional. The subsequent three episodes in this special series explore additional tools to further understand and improve your mental health.
For the full show notes, including articles, books, and other resources, visit hubermanlab.com.
Thank you to our sponsors
AG1:https://drinkag1.com/huberman
BetterHelp: https://betterhelp.com/huberman
Waking Up: https://wakingup.com/huberman
Momentous:https://livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Paul Conti
(00:03:46) Sponsors: BetterHelp & Waking Up App
(00:06:55) What is a Healthy Self?
(00:10:41) Agency & Gratitude; Empowerment & Humility
(00:16:13) Physical Health & Mental Health Parallels
(00:20:21) Structure of Self; Unconscious vs. Conscious Mind; Iceberg
(00:26:15) Defense Mechanisms; Character Structure Nest, Sense of Self
(00:31:27) Predispositions & Character Structure
(00:36:01) Sponsor: AG1
(00:37:27) Character Structure & Action States; Physical Health Parallels
(00:46:20) Anxiety; Understanding Excessive Anxiety
(00:53:12) Improving Confidence: State Dependence & Phenomenology; Narcissism
(00:59:44) Changing Beliefs & Internal Narratives
(01:06:04) Individuality & Addressing Mental Health Challenges
(01:11:21) Mental Health Goals & Growth
(01:17:32) Function of Self
(01:23:00) Defense Mechanisms: Projection, Displacement
(01:30:14) Projection, Displacement, Projective Identification
(01:34:50) Humor, Sarcasm, Cynicism
(01:40:41) Attention & Salience; Negative Internal Dialogue
(01:45:02) Repetition Compulsion & Defense Mechanism, Trauma
(01:58:55) Mirror Meditation & Self Awareness; Structure & Function of Self, Cupboards
(02:04:57) Pillars of the Mind, Agency & Gratitude, Happiness
(02:13:53) Generative Drive, Aggressive & Pleasure Drives
(02:21:33) Peace, Contentment & Delight, Generative Drive; Amplification
(02:24:18) Generative Drive, Amplification & Overcoming
(02:33:00) Over-Thinking, Procrastination, Choices
(02:42:20) Aggressive, Pleasure & Generative Drives, Envy
(02:49:46) Envy, Destruction, Mass Shootings
(02:55:38) Demoralization, Isolation, Low Aggressive Drive
(03:02:50) Demoralization, Affiliate Defense
(03:09:32) Strong Aggressive Drive, Competition, Generative Drive Reframing
(03:20:02) Cultivating a Generative Drive, Spirited Inquiry of the Cupboards
(03:26:06) Current Mental Health Care & Medications
(03:35:33) Role of Medicine in Exploration
(03:40:41) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 04 Sep 2023 08:00:00 -0000Marc Andreessen: How Risk Taking, Innovation & Artificial Intelligence Transform Human Experience
In this episode, my guest is Marc Andreessen, the legendary software innovator who co-created the internet browser Mosaic, co-founded Netscape, and is now at Andreessen Horowitz a venture capital firm that finds and brings to life technologies that transform humanity. We discuss what it takes to be a true innovator, including the personality traits required, the role of environment and the support systems needed to bring revolutionary ideas to fruition. We discuss risk-taking as a necessary but potentially hazardous trait, as well as the role of intrinsic motivation and ones ability to navigate uncertainty. We also discuss artificial intelligence (AI) and Marcs stance that soon everyone will use AI as their personalized coach and guide for making decisions about their health, relationships, finances and more all of which he believes will greatly enhance our quality of life. We also delve into nuclear power, gene editing, public trust, universities, politics, and AI regulation. This episode is for those interested in the innovative mind, psychology, human behavior, technology, culture and politics.
For the full show notes, including articles, books, and other resources, visit hubermanlab.com.
Thank you to our sponsors
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Timestamps
(00:00:00) Marc Andreessen
(00:03:02) Sponsors: LMNT & Eight Sleep
(00:06:05) Personality Traits of an Innovator
(00:12:49) Disagreeableness, Social Resistance; Loneliness & Group Think
(00:18:48) Testing for Innovators, Silicon Valley
(00:23:18) Unpredictability, Pre-Planning, Pivot
(00:28:53) Intrinsic vs Extrinsic Motivation, Social Comparison
(00:32:52) Sponsor: AG1
(00:33:49) Innovators & Personal Relationships
(00:39:24) Risk Taking, Innovators, Martyrs to Civilizational Progress
(00:46:16) Cancel Culture, Public vs. Elite
(00:53:08) Elites & Institutions, Trust
(00:57:38) Sponsor: InsideTracker
(00:58:44) Social Media, Shifts in Public vs. Elite
(01:05:45) Reform & Institutions, Universities vs. Business
(00:14:14) Traditional Systems, Lysenkoism, Gen X
(01:20:56) Alternative University; Great Awakenings; Survivorship Bias
(01:27:25) History of Computers, Neural Network, Artificial Intelligence (AI)
(01:35:50) Apple vs. Google, Input Data Set, ChatGPT
(01:42:08) Deep Fakes, Registries, Public-Key Cryptography; Quantum Internet
(01:46:46) AI Positive Benefits, Medicine, Man & Machine Partnership
(01:52:18) AI as Best-Self Coach; AI Modalities
(01:59:19) Gene Editing, Precautionary Principle, Nuclear Power
(02:05:38) Project Independence, Nuclear Power, Environmentalism
(02:12:40) Concerns about AI
(02:18:00) Future of AI, Government Policy, Europe, US & China
(02:23:47) China Businesses, Politics; Gene Editing
(02:28:38) Marketing, Moral Panic & New Technology; Politics, Podcasts & AI
(02:39:03) Innovator Development, Courage, Support
(02:46:36) Small Groups vs. Large Organization, Agility; Wild Ducks
(02:54:50) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media
Title Card Photo Credit: Mike Blabac
Disclaimer
Wed, 30 Aug 2023 12:00:00 -0000AMA #10: Benefits of Nature & Grounding," Hearing Loss Research & Avoiding Altitude Sickness
Welcome to a preview of the 10th Ask Me Anything (AMA) episode, part of Huberman Lab Premium.
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/premium.
Timestamps
(00:00:00) Introduction
(00:01:42) Scientifically-Supported Benefits of Nature
(00:24:12) Huberman Lab Premium
In the full AMA episode, we discuss:
New Research for Those With Sudden Hearing Loss
Science-Backed Methods for Altitude Sickness Prevention & Enhanced Acclimatization
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 28 Aug 2023 08:00:00 -0000Goals Toolkit: How to Set & Achieve Your Goals
In this episode, I describe science-based protocols to set and achieve your goals in a way that maximizes the likelihood of reaching them. I explain how to define a priority and reach a specific goal by systematically assessing the challenge level, measurability, milestones, and action states needed to make progress from start to finish. I also explain research-supported tools to improve your performance during cognitive or physical goal work including directed visualization, variable reward timing, and optimizing your physical environment. I also dispel common myths about goal setting and achievement. This episode provides a science-supported toolkit of zero-cost strategies for goal-setting, goal-pursuit, and goal-completion that can be applied to any physical or cognitive endeavor.
For the full show notes, including articles, books, and other resources, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
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Supplements from Momentous
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Timestamps
(00:00:00) Goal Setting Toolkit
(00:02:09) Sponsors: Eight Sleep & Maui Nui
(00:04:43) Biology of Goal Setting & Pursuit
(00:08:50) Tool 1: Choose a Priority Goal
(00:12:04) Tool 2: Pursue Lofty Goals
(00:17:23) Tool 3: Define Verb Actions, Measurability & Specificity; Writing vs. Typing
(00:24:06) Tool 4: Visual Reminder Myth; Post-It Fallacy
(00:26:44) Tool 5: Accountability Myth, Dont Tell the World Rule
(00:31:35) Intrinsic Motivation & Goal Achievement
(00:32:58) Sponsor: AG1
(00:33:54) Tool 6: Measurable Goal; Quarterly Cycle
(00:37:35) Tool 7: Quantifiable Goals; Book Writing
(00:43:34) Tool 8: Visualization of End; Motivation & Negative Thinking
(00:50:38) Sponsor: InsideTracker
(00:51:44) Tool 9: Visual Target/Finish Line Training & Perceived Effort
(01:05:50) Tool 10: Distance from Phone
(01:08:31) Tool 11: Random, Intermittent Reinforcement; Cognitive Rewards
(01:17:11) Tool 12: Middle Problem; Time Chunking
(01:23:16) Tool 13: Circadian Rhythm & Attention
(01:30:09) Tool 14: Protocol Flexibility, Subjective Feelings
(01:32:13) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 21 Aug 2023 08:00:00 -0000Dr. David Linden: Life, Death & the Neuroscience of Your Unique Experience
In this episode, my guest is Dr. David Linden, Ph.D., professor of neuroscience at Johns Hopkins University School of Medicine and the author of many popular books about the brain. We discuss individual differences between people focusing on differences in how people sense the world around them and the roles that chance, heredity, and life experiences (even in utero) play in determining our physical and cognitive traits. We discuss the bidirectional connection between the mind and body and how our thoughts and mental practices (e.g., meditation and breathwork) impact our health. We also discuss the link between inflammation and depression. We also discuss Dr. Lindens terminal illness diagnosis, his mindset during chemotherapy and what his diagnosis has taught him about the mind, gratitude, time perception and life. This episode also covers sensual touch, cerebellar function, and epigenetic inheritance and ought to be of interest to all interested in neuroscience, genetics, psychology and human development.
For the full show notes, including articles, books, and other resources, visit hubermanlab.com.
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Thank you to our sponsors
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Timestamps
(00:00:00) David Linden
(00:03:59) Sponsors: ROKA & Levels; Huberman Lab Survey
(00:07:54) Sensory Touch & Genitals, Krause Corpuscles
(00:16:46) Sexual Experiences & Sensation
(00:19:14) Human Individuality & Variation; Senses & Odor Detection
(00:30:25) Sponsor: AG1
(00:31:22) Visual Individuality; Heat Tolerance; Early Life Experiences & Variation
(00:40:28) Auditory Variability, Perfect Pitch
(00:42:08) Heritability & Human Individuality: Cognitive & Physical Traits
(00:49:36) Heritability, Environment, Personality; Twin Studies
(01:00:12) Sponsor: InsideTracker
(01:01:19) Development, Chance; Transgenerational Epigenetic Inheritance
(01:07:37) Single Generation Epigenetic Inheritance & Stress; Autism
(01:15:52) Sleep Paralysis; Cerebellum, Prediction
(01:23:47) Nature vs. Nature, Experience; Linden Hypothesis
(01:30:37) Mind-Body Interaction; Chemical Signals
(01:39:10) Inflammation & Depression
(01:43:35) Neuroplasticity, Inflammation & Mental Disorders; Microglial Cells, Exercise
(01:52:15) Fads & Science
(01:55:16) Mind-Body Communication; Cancer
(02:03:28) Mind-Body, Mediation, Breathwork
(02:07:30) Atrial Fibrillation, Synovial Sarcoma, Heart
(02:14:22) Gratitude & Anger; Chemotherapy, Curiosity & Time Perception
(02:19:58) Death, Brain & Future Prediction, Religion & Afterlife
(02:24:15) Life Advice; Time Perception & Gratitude
(02:34:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 14 Aug 2023 08:00:00 -0000Dr. Rena Malik: Improving Sexual & Urological Health in Males and Females
In this episode, my guest is Dr. Rena Malik, M.D., a board-certified urologist and pelvic surgeon, male and female pelvic medicine expert, and public health educator. We discuss the major causes of and treatments for sexual and urologic dysfunction, including how to restore, maintain and enhance pelvic floor function and proper neural and vascular (blood) supply to the genitals. We also discuss what controls and can enhance desire and arousal, how to assess and treat erectile dysfunction, and challenges with vaginal lubrication and/or orgasm. We also discuss vaginal and penile health, including preventing urinary tract infections (UTIs) and which common prescription drugs can cause sexual dysfunction in males and females. This episode covers a range of topics: oral contraception, masturbation, pornography, prostate health, and male and female hormone health.
Note: This episode covers topics related to sexual and reproductive health. Some content might not be suitable for all audiences and ages.
For the full show notes, including articles, books, and other resources, visit hubermanlab.com.
Take our survey and get 2 months of Huberman Lab Premium
Thank you to our sponsors
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Timestamps
(00:00:00) Rena Malik
(00:04:04) Sponsors: ROKA & Helix Sleep; HLP Survey
(00:07:45) Pelvic Floor: Urination & Sexual Function
(00:14:13) What is a Healthy Pelvic Floor?
(00:19:44) Kegels, Benefits & Risks, Urinary Incontinence
(00:24:08) Pelvic Floor Relaxation; Exercise & Pelvic Floor
(00:28:03) Desire vs. Arousal, Erections: Psychology, Hormones, Blood Flow & Nerves
(00:36:10) Sponsor: AG1
(00:37:07) Pelvic Floor: Medical Professionals & Physical Therapy
(00:40:15) Sexual Dysfunction, Erectile Dysfunction, Orgasm Difficulty
(00:43:13) Desire & Arousal Issues; Erectile Dysfunction, Viagra, Cialis (Tadalafil)
(00:52:20) L-Citrulline, Supplements
(00:54:09) Erectile Dysfunction & Cialis; Prostate Health; Females
(00:58:58) Erectile Dysfunction in Young Men
(01:01:37) Pornography, Masturbation & Ejaculation; Healthy Sexual Behavior
(01:07:16) Sponsor: InsideTracker
(01:08:22) Arousal Habituation, Masturbation, Addiction
(01:12:57) Female Arousal Response, Orgasm, Coolidge Effect
(01:17:22) Priapism, Melanocyte Stimulating Hormone; Women & Low Libido Medications
(01:22:25) Libido & Individuality
(01:26:18) Female Arousal, Vaginal Lubrication; Discharge, Odors & Douching
(01:33:09) Vaginal Infections, Discharge; Vaginal Microbiome
(01:35:45) Female Orgasm, Vaginal Penetration, Stimulation, Clitoris, G-Spot
(01:42:31) Erection & Orgasm, Pelvic Floor Muscles
(01:46:32) Dopamine-Enhancing Medication & Arousal Arc
(01:51:18) Menstrual Cycle & Libido
(01:52:49) Vaginal Penetration, Variation & Communication
(01:55:24) Sexual Interaction Communication, Sex Therapists
(01:58:45) Urinary Tract Infections (UTIs) in Male & Females; Prevention, Vaginal Estrogen
(02:04:04) Male Urination Sitting; Spermicide, Cranberry, D-Mannose & UTIs
(02:11:33) Testosterone, Post-Menopausal Women & Libido
(02:14:56) Kidney Stones: Prevention & Treatment
(02:19:14) Oral Contraception, Libido, Individuality, Intrauterine Device (IUDs)
(02:26:52) Anti-Depressants, SSRIs & Low Libido
(02:29:32) Prostate Health, Cialis, Urination Difficulty
(02:34:22) Bicycling, Genital Numbness, Erectile Dysfunction
(02:37:48) Anal Sex, Females, Sexually Transmitted Infections (STIs), Lubricants
(02:44:14) Libido, Behavioral Interventions, Supplements
(02:49:15) Supplements for Libido
(02:52:14) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 07 Aug 2023 08:00:00 -0000Ketamine: Benefits and Risks for Depression, PTSD & Neuroplasticity
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 brains 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 the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
ROKA: https://roka.com/huberman
Eight Sleep: https://eightsleep.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Ketamine
(00:02:29) Sponsors: ROKA & Eight Sleep
(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
(00:33:24) Sponsor: AG1
(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
(01:02:28) Sponsor: LMNT
(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 Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 31 Jul 2023 08:00:00 -0000Tony Hawk: Harnessing Passion, Drive & Persistence for Lifelong Success
In this episode, my guest is Tony Hawk, the legendary and pioneering professional skateboarder, video game and skateboard industry entrepreneur, and founder of the Skatepark Project, whose philanthropic mission is to help underserved communities create safe and inclusive public skateparks for all youth. We discuss his career, how he helped popularize and evolve the sport of skateboarding, and his role as an ambassador for skateboard culture. We also discuss where he derives his intrinsic drive, how he sets and evolves goals and how he has made remarkable and continual progress throughout his career. We also discuss Tonys ability to overcome what would otherwise be career-ending injuries. For anyone seeking to find or pursue their passion and make lifelong progress while serving the larger world, this episode with Tony Hawk ought to be of deep interest.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/huberman
ROKA: https://roka.com/huberman
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Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Tony Hawk
(00:03:16) Sponsors: LMNT & ROKA
(00:05:55) Childhood & Self-Concept
(00:11:08) Early Skateboarding & Skateparks
(00:16:58) Adolescence, Skateboarding
(00:23:10) Turning Professional, The Bones Brigade
(00:34:22) Sponsor: AG1
(00:35:27) Trick Development & Evolution
(00:40:33) Visualization, Dreaming
(00:47:09) Feeling While Skateboarding
(00:51:15) Drive & Discipline; Injuries
(00:58:46) Injury Recovery Practices
(01:05:46) Sponsor: InsideTracker
(01:06:52) Healthy Life Practices & Skateboarding
(01:15:03) Video Game Development
(01:23:00) Financial Investments, Birdhouse
(01:30:16) Professionalism; Hobbies
(01:35:43) Kids, Parents & Skateboarding
(01:44:15) Music; High School
(01:49:28) Females in Skateboarding
(01:56:04) Inspiration, Kids, Bones Brigade
(02:01:18) Memorabilia, Autographs
(02:05:50) Skatepark Project
(02:08:14) Future Goals & Aspirations
(02:13:08) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media
Title Card Photo Credit: Mike Blabac
Disclaimer
Fri, 28 Jul 2023 12:00:00 -0000AMA #9: Kratom Risks, Does Infrared Sauna Work & Journaling Benefits
Welcome to a preview of the ninth 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/premium.
Timestamps
(00:00:00) Introduction
(00:01:42) What Are the Short and Long-Term Effects of Taking Kratom?
(00:24:12) Huberman Lab Premium
In the full AMA episode, we discuss:
How Does Infrared Sauna Compare to Traditional Sauna?
Neurological Impact and Best Practices for Journaling for Goals, Habits and Growth
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 24 Jul 2023 08:00:00 -0000Dr. Maya Shankar: How to Shape Your Identity & Goals
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 the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
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Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Maya Shankar
(00:02:37) Sponsors: Maui Nui Venison & Eight Sleep
(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
(00:34:54) 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
(01:05:25) Sponsor: InsideTracker
(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 Media
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 17 Jul 2023 08:00:00 -0000How to Enhance Performance & Learning by Applying a Growth Mindset
In this episode, I discuss how to build and apply a growth mindset the practice of self-rewarding and focusing on learning and skill development through effort to improve learning and performance. I also discuss how our internal narratives drive our ability to make progress. I contrast the growth mindset vs. the fixed mindset and describe how the type of feedback or praise we receive shapes our mindsets, and the huge advantage of rewarding and celebrating verbs (actions) rather than adjectives (performance labels). I also discuss data showing how stress can enhance performance and explain why the growth mindset works synergistically with the stress-is-enhancing mindset, and how to combine them. Whether you are a student, coach, therapist, parent, teacher or simply someone seeking to improve at something, this episode provides numerous science-supported tools for how to adopt a performance enhancing mindset.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
ROKA: https://roka.com/huberman
InsideTracker: https://insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Growth Mindset
(00:02:55) Sponsors: Eight Sleep & ROKA
(00:05:17) Mindset & Narrative
(00:12:58) Intelligence Feedback vs. Effort Feedback, Identity Labels
(00:20:10) Intelligence vs. Effort Praise: Performance, Persistence & Self-Representation
(00:26:45) Fixed Intelligence vs. Growth Mindset
(00:28:53) Tool: Intelligence (Performance) vs. Effort Narrative, Labels
(00:32:30) Tool: Failure & Identity; Effort & Verbs
(00:34:36) Sponsor: AG1
(00:35:41) Tool: Timing, Intelligence vs. Effort Praise & Performance
(00:40:080 Fixed Mindset vs. Growth Mindset: Failure & Performance
(00:50:28) Tool: Shift from Fixed Mindset
(00:54:23) Sponsor: InsideTracker
(00:55:30) Stress-is-Enhancing Mindset
(01:05:53) How Stress Can Enhance Performance
(01:13:21) Growth Mindset + Stress-is-Enhancing Mindset & Performance
(01:20:36) Reframing Stress
(01:25:45) Tool 1: Student & Teacher Mindset
(01:28:17) Tool 2: Effort Praise/Feedback: Verbs not Labels
(01:31:24) Tool 3: Errors & Seeking Help
(01:32:58) Tool 4: Self-Teaching & Growth Mindset
(01:34:35) Tool 5: Reframe Mind is Like a Muscle Analogy
(01:39:20) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 10 Jul 2023 08:00:00 -0000Dr. Robert Malenka: How Your Brains Reward Circuits Drive Your Choices
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 brains 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 the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://drinkag1.com/huberman
ROKA: https://roka.com/huberman
Levels: https://levels.link/huberman
LMNT: https://drinklmnt.com/huberman
Momentous: https://livemomentous.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Robert Malenka
(00:02:37) Sponsors: ROKA & Levels
(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
(00:39:07) Sponsor: AG1
(00:40:04) Drugs of Abuse & Brain Changes; Addiction & Individual Variability
(00:50:51) Reinforcement vs. Reward, Wanting vs. Liking
(00:57:500 Opioids, Psychostimulants & Dopamine
(01:03:38) Sponsor: LMNT
(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 Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 03 Jul 2023 08:00:00 -0000Science-Supported Tools to Accelerate Your Fitness Goals
In this episode, I explain a set of fitness tools gleaned from the 6-part guest series on fitness, exercise and performance with Dr. Andy Galpin. First, I explain the essential components of a well-rounded fitness program for lifelong health and performance including the minimum requirements for progressive resistance and cardiovascular training. Then, I discuss 12 valuable science-supported fitness tools that take a small amount of time to implement, yet all of which can greatly enhance your level of fitness. These include short endurance-enhancing and strength and hypertrophy-enhancing tools, as well as psychological, respiration (breathing), nutrition and supplementation-based tools all of which will improve your fitness in meaningful ways and can be easily layered into existing exercise programs to improve your fitness and performance outcomes.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
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Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Tools to Improve Fitness
(00:02:36) Sponsors: LMNT & Helix Sleep
(00:05:13) Foundational Fitness Program
(00:13:33) Tool 1: Zone 2 Cardio & Daily Activities
(00:20:33) Tool 2: Low Repetition Strength Training, 3 x 5 Protocol, Warm-Up Sets
(00:33:11) Age-Related Strength Decline
(00:36:53) Sponsor: AG1 (Athletic Greens)
(00:38:08) Tool 3: Sugarcane Endurance Protocol
(00:43:29) Tool 4: Exercise Snacks; Cardiovascular & Muscular Endurance
(00:55:31) Tool 5: Rest Period & Physiological Sighs
(00:01:20) Tool 6: Down-Regulation Breathing & Recovery
(01:04:32) Sponsor: InsideTracker
(01:05:38) Tool 7: The Line
(01:09:55) Tool 8: Smartphone Use & Training
(01:13:44) Tool 9: Omega-3 Fatty Acids
(01:15:37) Tool 10: Creatine
(01:20:080 Tool 11: Rhodiola Rosea
(01:25:13) Tool 12: Training Fasted or Fed, Caffeine
(01:31:09) Training Session Flexibility
(01:33:37) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 26 Jun 2023 08:00:00 -0000Dr. Jeffrey Goldberg: How to Improve Your Eye Health & Offset Vision Loss
In this episode, my guest is Jeffrey Goldberg, MD, PhD, professor and chair of the department of ophthalmology at the Byers Eye Institute at Stanford University. His clinical and research efforts focus on retinal and optic nerve diseases such as glaucoma and discovering stem cell and nanotechnology treatments to cure blindness. We discuss how to maintain and improve eye health throughout life, the advantages and disadvantages of corrective lenses, including if you should wear readers, the use and risks of contact lenses, considerations for LASIK eye surgery, floaters, dry eye, the importance of sunlight and UV protection and specific exercises to improve eye and vision health. Dr. Goldberg also explains age-related conditions: cataracts, glaucoma, macular degeneration and diabetic retinopathy; and the behavioral and supplementation-based, prescription and surgical tools used to promote eye health. This episode provides essential tools for listeners of any age and background to maintain eye health and offset vision loss.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Maui Nui Venison: https://mauinuivenison.com/huberman
LMNT: https://drinklmnt.com/huberman
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InsideTracker: https://insidetracker.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Jeffrey Goldberg
(00:03:08) Sponsors: Maui Nui, LMNT, Eight Sleep
(00:06:29) Childhood & Eye Exams
(00:11:36) Eye Misalignment & Recovery
(00:20:38) Myopia (Near-Sightedness), Children & Sunlight
(00:30:04) Sponsor: AG1 (Athletic Greens)
(00:31:18) Eye Safety & Protection; Eye Hygiene
(00:40:07) Adults & Eye Exams; Optometrist vs Ophthalmologist
(00:46:35) Presbyopia (Age-Related Vision Decline), Reading Glasses
(00:54:54) Reading Glasses: Use & Recommendations
(00:58:34) Night Vision & Glasses
(01:02:55) Sponsor: InsideTracker
(01:03:54) Corrective Eye Glasses, Exercises
(01:09:52) Near-Far Exercise & Presbyopia; Smooth Pursuit Exercise & Concussion
(01:13:25) Supranormal Vision & Performance Training
(01:19:11) 20/20 Vision; Visual Acuity
(01:24:51) Contact Lenses: Use, Risks & Aging
(01:31:34) UV Protection & Cataracts, Blue Blockers
(01:38:20) Light Sensitivity & Eye Color
(01:40:29) LASIK Eye Surgery
(01:46:26) Dry Eye, Tears & Age
(01:53:24) Dry Eye, Serum Tears & Preservative-Free Artificial Tears; PRP
(02:00:46) Vision Loss: Cataracts, Glaucoma
(02:09:23) Age-Related Macular Degeneration, Dry & Wet Forms
(02:14:02) Diabetic Retinopathy, Type I vs Type II Diabetes
(02:18:54) Diabetic Retinopathy Treatment, Blood Pressure
(02:22:17) Glaucoma Screening & Treatment
(02:28:07) Smoking, Vaping & Vision Diseases; Cannabis & Eye Pressure
(02:35:13) Eye Pressure & Sleep Position
(02:37:48) Macular Degeneration, Optic Neuropathies & Red-Light Therapy
(02:42:23) Floaters
(02:45:29) Eye Twitching
(02:48:10) AREDS2 Supplementation & Age-Related Macular Degeneration
(02:53:39) Glaucoma & Vitamin B3 Supplementation
(02:58:42) Retinal Imaging & Neurodegeneration Screening, Multiple Sclerosis
(03:06:30) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Fri, 23 Jun 2023 17:00:00 -0000AMA #8: Balancing Caffeine, Decision Fatigue & Social Isolation
Welcome to a preview of the eighth 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/premium.
Timestamps
(00:00:00) Introduction
00:01:46 Pros & Cons of Daily Caffeine Consumption
00:23:01 Huberman Lab Premium
In the full AMA episode, we discuss:
Can Caffeine Have a Detrimental Effect on the Gut Microbiome?
What Are Some Ways of Recovering or Resetting From Decision Fatigue?
Effects of Social Isolation
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 19 Jun 2023 08:00:00 -0000Tim Ferriss: How to Learn Better & Create Your Best Future
In this episode, my guest is Tim Ferriss a five-time #1 New York Times bestselling author, technology investor and host of the iconic podcast, The Tim Ferriss Show. We discuss Tims process of exploration, experimentation and mastery themes that have spanned his career that have placed him on the cutting-edge of many important fields. Tim explains what questions to ask when approaching any new endeavor in order to maximize success. He also explains how to incorporate structure and playfulness into skill and knowledge mastery, how to find and work with mentors, the key importance of location and networks in creating truly impactful things. We also discuss Tims philanthropic efforts to support research on psychedelics for the treatment of mental health challenges and we discuss his latest creative endeavors. This episode should be of interest to a wide range of listeners, as Tims mastery and wisdom spans athletic and mental pursuits, business, media, technology and the arts. What distinguishes Tim is his ability to thoughtfully deconstruct these processes in order to teach others how to do the same.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Maui Nui Venison: https://mauinuivenison.com/huberman
LMNT: https://drinklmnt.com/huberman
Levels: https://levels.link/huberman
InsideTracker: https://insidetracker.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Tim Ferriss
(00:04:08) Sponsors: Maui Nui, LMNT, Levels
(00:07:43) 4-Hour Body & Development Mindset
(00:15:22) Origins of Good Ideas
(00:20:06) Writing & Structured Thinking
(00:27:58) Writing, Night Owls
(00:33:06) Sponsor: AG1
(00:34:21) Investigating Outliers; Social Media & Smartphones
(00:40:37) Scientific Literacy, Randomized Clinical Trials
(00:45:09) Supplement & Experiment Fails; Cold Exposure & Hyperthermia
(00:50:46) Slow Carb Diet & Adherence
(01:03:35) Morning Protein Intake; Fasting
(01:08:48) Sponsor: InsideTracker
(01:09:53) Power of Place; Building Your Network & Volunteering
(01:21:43) Developing Skills; Examining Motivation & Good Questions; Simplicity
(01:33:32) Early Psychedelic Exploration, Depression
(01:45:38) Psychedelic Research & Mental Health Funding
(01:59:00) Saisei Foundation, Journalism Fellowship, Law & Education
(02:08:22) Transcranial Magnetic Stimulation (TMS), Psychedelics
(02:13:28) Meditation, Transcendental Meditation, Nature
(02:18:50) Extended Nature Retreats & Integration Period; Generative Drive
(02:28:05) Mentors
(02:34:53) Mind & Attention Allocation, Social Media, Boredom
(02:43:08) Cockpunch
(02:59:18) Suicide & Depression, Sexual Abuse, Vulnerability
(03:13:18) Making Meaning from Suffering
(03:18:28) Role Identity, Future
(03:26:21) Parenthood, Animals & Training
(03:31:23) Podcasting, Experimentation
(03:35:47) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 12 Jun 2023 08:00:00 -0000The Science of MDMA & Its Therapeutic Uses: Benefits & Risks
In this episode, I discuss Methylenedioxymethamphetamine (MDMA), which is also commonly known as ecstasy or molly, including how it works in the brain to cause short- and long- term-shifts in emotional processing and its clinical applications for the treatment of post-traumatic stress disorder (PTSD), alcohol and other substance-use addictions. I discuss the neuronal mechanisms for how MDMA elevates mood, empathy, motivation, social engagement, and reduces threat detection and how these effects can synergistically support talk therapy. I also explain the ongoing debate about the potential neurotoxicity of MDMA, myths about the origins and treatments for post-MDMA crash, the evolving legal landscape around MDMA use for clinical purposes, and I caution recreational users about the extremely dangerous additives (e.g., fentanyl) now commonly found in black market MDMA. This should be of interest to those curious about MDMA, neuropharmacology, the origins of emotional processing in the brain, empathy, PTSD, neuroplasticity, mental health and psychiatry.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
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Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) MDMA Ecstasy
(00:04:37) Sponsors: Helix Sleep, ROKA, HVMN
(00:08:18) MDMA History & Synthesis; Legality
(00:14:45) MDMA, Methamphetamine (Meth), Dopamine & Serotonin
(00:23:30) MDMA vs Psychedelics vs Ketamine
(00:26:54) MDMA & Serotonin 1B Receptor, Subjective Feelings, Trauma
(00:33:36) Sponsor: AG1
(00:34:51) Amygdala & Threat Detection, Pro-Social Behavior, MDMA Dosages
(00:45:48) Interoception, MDMA & Post-Traumatic Stress Disorder (PTSD)
(00:52:36) Long-Term Effects, Threat Detection & PTSD
(00:56:14) MDMA, Social Connection & Empathy; Meth, SSRIs
(01:06:10) Sponsor: LMNT
(01:07:22) Oxytocin & MDMA
(01:16:10) Safety & Neurotoxicity; Recreational Use, Caffeine & Fentanyl
(01:26:36) Is MDMA Neurotoxic?; Poly-Pharmacology, Body Temperature
(01:37:07) Post-MDMA Crash, Prolactin & P5P
(01:43:07) PTSD & Trauma; Talk Therapy, SSRIs
(01:54:09) PTSD Treatment: Talk Therapy + MDMA
(02:02:46) MDMA & Addiction; Dissociative PTSD & Empathy
(02:09:47) Side-Effects?, MDMA Efficacy & Legality
(02:15:22) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 05 Jun 2023 08:00:00 -0000Dr. Immordino-Yang: How Emotions & Social Factors Impact Learning
In this episode, my guest is Mary Helen Immordino-Yang, EdD, professor of education, psychology and neuroscience at the University of Southern California and director of the Center for Affective Neuroscience, Development, Learning and Education, who has done groundbreaking research on emotions, self-awareness and social interactions and how these impact the way we learn and change across our lifespan. She explains how an understanding of emotions can be leveraged to improve learning in children and in adults, and how the education system should be altered to include new forms of exploration and to facilitate better learning and to include more diverse learning (and teaching) styles. This episode ought to be of interest to anyone interested in how we learn, human development in children and adults, as well as those generally interested in education, psychology or neuroscience.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
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Momentous: https://livemomentous.com/huberman
The Brain Body Contract
https://hubermanlab.com/tour
Timestamps
(00:00:00) Dr. Mary Helen Immordino-Yang
(00:02:11) Sponsors: Eight Sleep, HVMN, ROKA
(00:05:54) Inspiration, Awe & Story
(00:09:59) Brain-Body, Narratives
(00:15:58) Emotions, Durability & Lifespan
(00:21:47) Conjuring Stories, Historical Context & Emotion
(00:32:16) Sponsor: AG1
(00:33:30) Hierarchal Emotion Organization, Default Mode Network, Story & Emotion
(00:46:24) Emotional Development & Lifetime
(00:57:13) Narrative & Genocide; Checking Assumptions & Mental Flexibility
(01:05:22) Social Media, Cognitive Dissonance
(01:09:52) Education, Deconstructing Beliefs & Curiosity
(01:17:22) Sponsor: InsideTracker
(01:18:32) Emotion & Learning; Constructing Meaning
(01:28:59) Good Teachers & Curiosity
(01:33:25) Inter-disciplinary Education; Development & Culture
(01:50:58) Idea Exploration, Tolerance
(01:56:53) Reframing Education, Deconstructing Assumptions
(02:03:28) Safety, Creativity & Default Mode Network
(02:12:15) Civic Discourse & Education; Deconstructing Ideas
(02:27:31) Mirror Neurons, Shared Social Experiences
(02:35:49) Cold Exposure & Sickness; Role of Education
(02:38:51) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Wed, 31 May 2023 12:00:00 -0000AMA #7: Cold Exposure, Maximizing REM Sleep & My Next Scientific Studies
Welcome to a preview of the seventh 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/premium.
Timestamps
(00:00:00) Introduction
(00:01:45)Is It Possible to Get a Cold or Sick From Deliberate Cold Exposure?
(00:20:02) Huberman Lab Premium
In the full AMA episode, we discuss:
How Can You Increase Rapid Eye Movement (REM) Sleep?
What Experiment(s) Would You Like to Undertake in Regard to Physical or Mental Performance?
Articles
Immune system of cold-exposed and cold-adapted humans
Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans
The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players
Sleep extension improves serving accuracy: A study with college varsity tennis players
The impact of extended sleep on daytime alertness, vigilance, and mood
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 29 May 2023 08:00:00 -0000Adderall, Stimulants & Modafinil for ADHD: Short- & Long-Term Effects
In this episode, I explain how medications such as Adderall, Ritalin, Vyvanse and other stimulants work to increase focus and treat attention-deficit/hyperactivity disorder (ADHD). I explain the brain circuits involved in focus and the key roles dopamine and norepinephrine play in their regulation. Then I explain how stimulants such as Adderall and Vyvanse can increase focus and reduce hyperactivity in kids or adults with ADHD, and how and why Ritalin and other medications (e.g., Modafinil, Guanfacine) may work better for some. I explain the long-term effects of ADHD medications on height, cardiovascular health, hormones, predisposition to addiction and psychosis, and whether these treatments can be used and then stopped. I also discuss the immense individual variation in dosage sensitivity for these medications and the negative side-effects that occur from recreational use. This episode ought to benefit anyone with ADHD, their parents, those on ADHD medications or anyone curious about how these medications work.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
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The Brain Body Contract
https://hubermanlab.com/tour
Timestamps
(00:00:00) Stimulants & Attention-Deficient/Hyperactivity Disorder (ADHD)
(00:03:21) Sponsors: Maui Nui, ROKA, HVMN
(00:06:35) The Brain-Body Contract
(00:07:22) Attention, Prefrontal Cortex & ADHD
(00:16:27) Stimulants Sympathomimetics
(00:21:29) Adderall, Dopamine & Norepinephrine
(00:25:58) Sympathomimetics, Dopamine & Norepinephrine
(00:31:05) Sponsor: AG1
(00:32:20) Vyvanse is Timed-Release D-Amp
(00:36:36) Ritalin, Concerta
(00:40:10) Dopamine & Noise Reduction; Norepinephrine & Signal Amplification
(00:45:28) ADHD: Focus, Hyperactivity & Impulsivity; Drug Selection & Dose
(00:50:57) How do Stimulants Calm ADHD?
(00:54:480 Neuroplasticity & Neuromodulators
(00:58:06) Kids, ADHD Diagnosis & Treatment; Predispose Addiction?
(01:04:02) Sponsor: InsideTracker
(01:05:12) ADHD Medications: Individuality, Doses, Tapering & Long-Term Use
(01:13:28) Medication & Long-Term Effects: Height, Cardiovascular Risk, Alcohol
(01:19:32) Cortisol & Hormones
(01:27:45) Psychosis & Addiction; Methamphetamine
(01:38:20) Recreational Use, Addiction & Psychosis; Habituation
(01:42:30) Drug Holidays; Ritalin & Long-Term Effects
(01:45:35) Modafinil, Armodafinil; Side-Effects
(01:53:03) Guanfacine, Alcohol
(01:58:03) ADHD Medications
(02:00:26) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 22 May 2023 08:00:00 -0000Dr. Robin Carhart-Harris: The Science of Psychedelics for Mental Health
In this episode, my guest is Robin Carhart-Harris, PhD, distinguished professor of neurology and psychiatry at the University of California, San Francisco. He is one of leading researchers in the study of how psychedelics such as psilocybin, LSD and DMT can change the human brain and in doing so, be used to successfully treat various mental health challenges such as major depression, anorexia, obsessive-compulsive disorder (OCD) and addiction. He explains how psilocybin induces sustained changes in adaptive brain wiring and cognition. We discuss the key components of safe and effective psychedelic journeys, the role of hallucinations, the use of eye-masks to encourage people to go internal, and music, as well as what effective therapist support consists of before, during and after the session (also known as integration). We discuss micodosing vs. macrodosing and how researchers control for placebo effects in psychedelic research. We also discuss the current legal landscape around psychedelic therapies. Psychedelic therapies are fast emerging as powerful and soon-to-be mainstream treatments for medical health disorders, but they are not without their risks. As such, this episode ought to be of use to anyone interested in brain plasticity, mental health, psychology or neuroscience.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
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Momentous: https://www.livemomentous.com/huberman
The Brain Body Contract
https://hubermanlab.com/tour
Timestamps
(00:00:00) Dr. Robin Carhart-Harris
(00:02:12) Sponsors: Eight Sleep, Levels, HVMN
(00:05:41) The Brain-Body Contract
(00:06:31) Origin of the Word: Psychedelics; Pharmacology
(00:12:05) Psychedelics & Revealing the Unconscious Mind, Psychotherapy
(00:17:32) Microdosing
(00:26:08) Psilocybin vs. Magic Mushroom Doses
(00:28:28) Psychedelic-Therapy, Music
(00:35:12) Sponsor: AG1
(00:36:26) Psychedelic Journey: Trust, Let Go, Be Open
(00:43:01) Negative Emotions, Fear & Psychedelics
(00:46:21) Global Functional Connectivity, Serotonin 2A Receptor; Subjective Experiences
(00:52:33) Pharmacology: Therapeutics without Psychedelic Effects; SSRIs
(00:58:45) Psilocybin & Depression; Long-Term Effects: Connectivity & Neuroplasticity
(01:09:14) Sponsor: LMNT
(01:10:26) Psilocybin Therapy & Anorexia
(01:12:56) Integration Phase & Psychedelic-Therapy; Meditation
(01:19:50) First-Time Psychedelic Use, Entropic Brain Effect, Neuroplasticity, Cognition
(01:30:16) Fibromyalgia & Psychedelic Treatment; MDMA Therapy & Inner Healer
(01:38:55) Placebo Response & Psychedelic Therapy
(01:41:39) LSD & Psychedelic-Therapy, Micro-Dose
(01:48:19) Combination Psilocybin-MDMA Therapy
(01:56:06) DMT Rocketship & Serotonin 2A Receptors; Ibogaine
(02:01:04) Ego Dissolution, Cocaine vs. Psychedelics; Relapses
(02:12:26) Psychedelics & Legal Landscape; Decriminalization
(02:17:54) MDMA, Trauma & Clinical Trials; Future Regulatory (FDA) Approval?
(02:23:25) Psilocybin & Current Clinical Trials
(02:28:41) Mental Health & Psychedelic Treatment, Safeguards, Paradigm Shift
(02:34:39) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 15 May 2023 08:00:00 -0000Dr. Susanna Sberg: How to Use Cold & Heat Exposure to Improve Your Health
In this episode, my guest is Susanna Sberg, PhD. She earned her doctoral degree at the University of Copenhagen in Denmark, researching the effects of deliberate cold and deliberate heat exposure on metabolism and other aspects of human physiology. We discuss how cold or sauna can improve metabolism, cardiovascular and brain health, balance hormones, and decrease inflammation. Dr. Sberg discusses how deliberate cold protocols can improve glucose metabolism and insulin sensitivity and trigger release of neurotransmitters like dopamine and norepinephrine which enhance energy, mood, and focus. We compare cold showers and cold immersion, traditional and infrared saunas, and other variables. This episode provides actionable tools and answers to common questions about the use of deliberate cold and heat to improve health.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
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The Brain Body Contract
Tickets: https://hubermanlab.com/tour
Presale code: HUBERMAN
Timestamps
(00:00:00) Dr. Susanna Sberg
(00:03:23) Sponsors: Plunge, Maui Nui, Thesis
(00:06:49) The Brain-Body Contract
(00:07:40) Physiology in Uncomfortably Cold Environments
(00:12:05) Tool: Water Temperature, Cold Shock & Discomfort
(00:17:37) Cold Showers vs. Immersion in Water, Brown Fat
(00:22:11) Cold Receptors, Brown Fat & Temperature Homeostasis
(00:25:22) Shiver, After Drop, Healthy Stress
(00:31:08) Long-Term Health Benefits of Deliberate Cold Exposure
(00:35:48) Sponsor: AG1
(00:37:02) Blood Pressure & Heath
(00:38:26) Brown Fat, Insulin Sensitivity & Metabolism
(00:45:07) Temperature Regulation, Brown Fat vs. White Fat
(00:52:26) Cold Resilience, Scandinavia
(00:59:07) Sponsor: InsideTracker
(01:00:16) Winter Swimmers & Brown Fat; Discomfort
(01:10:28) Sex differences & Brown Fat, Cold-Adapted
(01:15:21) Diving Reflex & Parasympathetic Activation
(01:18:44) Tool: Deliberate Cold & Sauna Protocol
(01:23:11) Winter Swimmers, Shiver; Circadian Rhythm & Brown Fat
(01:31:14) Tool: Minimum Threshold for Cold & Heat; Sauna & Cardiovascular Health
(01:35:19) Tool: Maintaining Stimulus when Cold-Adapted; Shorter Sessions
(01:38:09) Cold Exposure, Sleep Quality, Clothing
(01:47:37) Brown Fat Negative & Shiver
(01:52:13) Cold & Heat, Inflammation Reduction
(01:55:40) Tool: Soberg Principle: End on Cold, Metabolism
(01:59:39) Cold Exposure: Fed or Fasted?
(02:00:32) Raynauds Syndrome; Hand/Feet Protection in Cold
(02:05:21) Tool: Headache & Cold Exposure; Head Submersion & Head Coverings
(02:11:29) Children & Hypothermia Risk
(02:17:16) Gender Differences & Cold Exposure
(02:19:57) Tool: Brief, Repeated Temperature Changes; Circadian Rhythm & Temperature
(2:27:53) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 08 May 2023 08:00:00 -0000How Psilocybin Can Rewire Our Brain, Its Therapeutic Benefits & Its Risks
In this episode, I discuss what psilocybin is (chemically) and how it works at the cellular and neural circuit level to trigger neuroplasticity, which is our brains ability to rewire itself in ways that lead to long-lasting shifts in our emotional, cognitive and behavioral patterns and abilities. I discuss the emerging clinical trial evidence for the use of psilocybin in the treatment of depression, addictions and other psychiatric challenges. I explain the typical duration and phases of a psilocybin journey, the different categories of dosages often used and I explain the importance of set, setting and support when using psychedelics. I explain which groups of people place themselves at great risk by taking psilocybin as well as groups that could benefit, and I highlight the rapidly changing legal and medical landscape around psilocybin. This episode is a thorough exploration of psilocybin from the scientific and clinical literature perspective and ought to be of interest to anyone curious about psilocybin, mental health, neuroplasticity and/or psychedelics more generally.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
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Eight Sleep: https://eightsleep.com/huberman
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LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
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Timestamps
(00:00:00) Psilocybin, Legal Considerations
(00:08:32) Sponsors: Eight Sleep, ROKA, HVMN
(00:12:00) Psilocybin Becomes Psilocin in the Gut, Serotonin
(00:17:00) The Serotonin 2A Receptor, Therapeutic Outcomes SSRIs vs. Psilocybin
(00:21:40) Serotonin Receptor Expression; Visual Hallucinations & Eyes Closed
(00:27:21) Safety & Cautions for Specific Patient Populations
(00:29:13) Sponsor: AG1
(00:30:28) Psilocybin, Magic Mushrooms Dosing, Micro-Dosing, Heroic Doses
(00:36:21) Psychedelic Journey: Set, Setting & Support
(00:43:43) Music & the Psilocybin Journey; Duration of Effects
(00:48:58) Psilocybin & the Brain: Subjective Experiences, Perception
(00:58:36) Sponsor: LMNT
(00:59:48) Brain Networks & Therapeutic Outcomes
(01:05:23) Creativity; Music, Emotionality & Psychedelic Journeys
(01:12:39) Depression & Psychedelics as Neuroplasticity Wedge
(01:16:53) Positive Psychedelic Journeys, Unity, Oceanic Boundlessness
(01:25:23) Bad Trips, Anxiety & Physiological Sighs
(01:32:57) Therapeutic Use of Psilocybin
(01:36:11) Neuroplasticity, Structural Brain Changes & Psilocybin
(01:48:08) Psychedelics: Therapeutic Breakthroughs & Depression
(01:56:37) Combining Psilocybin Therapy & Talk Therapy, Antidepressant Effects
(02:03:11) Psilocybin Experience & Mental Health
(2:06:42) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 01 May 2023 08:00:00 -0000Dr. Noam Sobel: How Smells Influence Our Hormones, Health & Behavior
In this episode, my guest is Noam Sobel, PhD, professor of neurobiology in the department of brain sciences at the Weizmann Institute of Science. Dr. Sobel explains his labs research on the biological mechanisms of smell (olfaction) and how sensing odorants and chemicals in our environment impacts human behavior, cognition, social connections, and hormones. He explains how smell is a crucial component of social sensing and how we use olfaction when meeting new people to determine things about their physiology and psychology, and he explains how this impacts friendships and romantic partners. He explains how smell influences emotions, hormone levels, memories and the relationship between breathing and autonomic homeostasis. He describes how smell-based screening tests can aid disease diagnosis and explains his labs work on digitization of smell which may soon allow online communication to include sending of odors via the internet. Dr. Sobels work illustrates how sensitive human olfaction is and how it drives much of our biology and behavior.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
ROKA: https://roka.com/huberman
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Supplements from Momentous
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Timestamps
(00:00:00) Dr. Noam Sobel
(00:03:46) Sponsors: ROKA, Thesis, Helix Sleep
(00:06:46) Olfaction Circuits (Smell)
(00:14:49) Loss & Regeneration of Smell, Illness
(00:21:39) Brain Processing of Smell
(00:24:40) Smell & Memories
(00:27:52) Sponsor: AG1
(00:29:07) Humans & Odor Tracking
(00:39:25) The Alternating Nasal Cycle & Autonomic Nervous System
(00:48:18) Cognitive Processing & Breathing
(00:54:47) Neurodegenerative Diseases & Olfaction
(01:00:12) Congenital Anosmia
(01:05:01) Sponsor: InsideTracker
(01:06:19) Handshaking, Sharing Chemicals & Social Sensing
(01:15:07) Smelling Ourselves & Smelling Others
(01:22:02) Odors & Romantic Attraction
(01:24:58) Vomeronasal Organ, Bruce Effect & Miscarriage
(01:40:20) Social Chemo-Signals, Fear
(01:50:26) Chemo-Signaling, Aggression & Offspring
(02:03:57) Menstrual Cycle Synchronization
(02:12:11) Sweat, Tears, Emotions & Testosterone
(02:27:46) Science Politics
(02:37:54) Food Odors & Nutritional Value
(02:45:34) Human Perception & Odorant Similarity
(02:52:12) Digitizing Smell, COVID-19 & Smell
(03:05:50) Medical Diagnostic Future & Olfaction Digitization
(03:10:55) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Thu, 27 Apr 2023 12:00:00 -0000AMA #6: Eye Health, Why We Yawn & Increasing Motivation
Welcome to a preview of the sixth 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/premium
Timestamps
(00:00:00) Introduction
(00:01:53) What Are the Best Eye Exercises, Supplements, Food, Protection Practices for the Eye?
(00:33:55) Huberman Lab Premium
In the full AMA episode, we discuss:
Why We Yawn and Don't Yawn During Sleep
How to Stay Motivated and Overcome Lethargy in Learning
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 24 Apr 2023 08:00:00 -0000Science-Based Mental Training & Visualization for Improved Learning
In this episode, I explore the science of mental visualization and its application for learning motor and cognitive skills. I discuss neuroplasticity-based skill development and the roles of focus, sleep, movement restriction, and agitation. I then present five key principles of mental visualization to enhance learning speed, accuracy, and consistency. I also provide examples of specific protocols, including repetitions, rest periods, and session frequency, and how to adapt these methods for injuries or breaks from traditional training. Throughout, I reference the scientific studies supporting these concepts. This episode should allow anyone to learn or teach more effectively through the use of mental visualization and training.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
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Supplements from Momentous
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Timestamps
(00:00:00) Mental Training & Visualization
(00:04:46) Sponsors: LMNT, Maui Nui, Eight Sleep
(00:08:04) Developmental vs. Adult Neuroplasticity
(00:11:42) Learning New Skills: Focus & Sleep
(00:14:49) Long-Term Potentiation (LTP), Long-Term Depression (LTD) & New Skills
(00:23:42) Principle #1: Very Brief, Simple, Repeated Visualization
(00:29:36) Sponsor: AG1
(00:30:51) Principle #2: Mental Training Cannot Replace Real Training
(00:37:36) Principle #3: Combining Real & Mental Training
(00:43:17) Principle #4: Assigning Real-World Labels to Visualizations
(00:50:37) Principle #5: Mental Imagery Equivalence to Real-World Perception
(00:55:28) Tools: Effective Mental Training: Epochs, Repetitions, Sets & Frequency
(01:03:43) Sponsor: InsideTracker
(01:05:00) Adding Mental Training; Injury, Travel or Layoffs
(01:11:09) Timing of Mental Training & Sleep
(01:15:17) Role of Gender & Age on Mental Training
(01:17:10) First-Person vs. Third-Person Visualization; Eyes Open vs. Closed
(01:23:53) Physical Skills, Motor Cortex & Cerebellum
(01:31:15) Go & No-Go Pathways
(01:34:19) Stop-Signal Task, Withholding Action
(01:44:19) Aphantasia, Synesthesia; Social Cognition
(01:52:58) Mental Training Practice & Benefits
(01:57:36) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 17 Apr 2023 08:00:00 -0000Dr. Matthew MacDougall: Neuralink & Technologies to Enhance Human Brains
In this episode, my guest is Matthew MacDougall, MD, the head neurosurgeon at Neuralink. Dr. MacDougall trained at the University of California, San Diego and Stanford University School of Medicine and is a world expert in brain stimulation, repair and augmentation. He explains Neuralinks mission and projects to develop and use neural implant technologies and robotics to 1) restore normal movement to paralyzed patients and those with neurodegeneration-based movement disorders (e.g., Parkinsons, Huntingtons Disease) and to repair malfunctions of deep brain circuitry (e.g., those involved in addiction). He also discusses Neuralinks efforts to create novel brain-machine interfaces (BMI) that enhance human learning, cognition and communication as a means to accelerate human progress. Dr. MacDougall also explains other uses of bio-integrated machines in daily life; for instance, he implanted himself with a radio chip into his hand that allows him to open specific doors, collect and store data and communicate with machines and other objects in unique ways. Listeners will learn about brain health and function through the lens of neurosurgery, neurotechnology, clinical medicine and Neuralinks bold and unique mission. Anyone interested in how the brain works and can be made to work better ought to derive value from this discussion.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
HVMN: https://hvmn.com/huberman
Levels: https://levels.link/huberman
Thesis: https://takethesis.com/huberman
InsideTracker: https://insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Matthew MacDougall
(00:04:05) Sponsors: HVMN, Levels
(00:07:38) Brain Function & Injury; Brain Tumor Treatment
(00:13:52) Frontal Lobe Filter; Sleep Deprivation
(00:19:00) Neuroplasticity, Pharmacology & Machines
(00:22:10) Neuralink, Neural Implants & Injury, Robotics & Surgery
(00:31:05) Sponsor: AG1
(00:32:20) Neocortex vs. Deep Brain
(00:36:45) Decoding Brain Signals
(00:42:08) Confidence Test & Electrical Stimulation; RFID Implants
(00:51:33) Bluetooth Headphones & Electromagnetic Fields; Heat
(00:57:43) Brain Augmentation & Paralysis
(01:00:51) Sponsor: InsideTracker
(01:02:09) Brain Implants & Peripheral Devices
(01:12:44) Brain Machine Interface (BMI), Neurofeedback; Video Games
(01:22:13) Improving Animal Experimentation, Pigs
(01:33:18) Skull & Injury, Traumatic Brain Injury (TBI)
(01:39:14) Brain Health, Alcohol
(01:43:34) Neuroplasticity, Brain Lesions & Redundancy
(01:47:32) Car Accidents & Driver Alertness
(01:50:00) Future Possibilities in Brain Augmentation & BMI; Neuralink
(01:58:56) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 10 Apr 2023 08:00:00 -0000The Science of Healthy Hair, Hair Loss and How to Regrow Hair
In this episode, I explain the biology of hair, hair growth, why hair growth slows and what causes hair to stop growing and/or fall out. I discuss the essential role of hair stem cells and other supporting biological factors for healthy hair growth. Then I describe various approaches (mechanical and chemical) to slow hair loss by increasing blood flow to hair stem cells, including minoxidil, tadalafil, PRP, microneedling, Botox and ketoconazole treatments. I also discuss how age-related hormone changes cause hair loss and explain the effectiveness of treatments such as caffeine, saw palmetto, growth hormone, finasteride and dutasteride. For all hair growth options, I describe potential side effects, how soon to expect results and the amount of hair regrowth to expect and I highlight effective combination treatments for hair regrowth even in hair dead (bald) zones. For many listeners, thinning, brittle hair, or pattern baldness are a source of anxiety and stress. This episode explains the mechanisms underlying hair regrowth tools and the science behind them so that you can evaluate potential treatments and associated side-effect profiles and select the best one(s) for you.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Helix Sleep: https://eightsleep.com/huberman
HVMN: https://hvmn.com/huberman
ROKA: https://roka.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Hair
(00:04:13) Sponsors: Helix Sleep, HVMN, ROKA
(00:08:04) Psychological States & Hair
(00:13:19) Hair Anatomy & Stem Cells
(00:26:05) 3 Phases of Hair Growth
(00:35:40) Sponsor: AG1 (Athletic Greens)
(00:36:55) Minoxidil & Blood Flow
(00:45:37) Increase Blood Flow: Massage, Tadalafil, Platelet-Rich Plasma (PRP), Microneedling
(00:56:10) Microneedling, Minoxidil & Dead Zones
(01:00:13) Sponsor: LMNT
(01:01:25) Botox Treatments
(01:06:27) Androgens, Hair Growth & Pattern Hair Loss; Scalp vs. Beard Hair
(01:15:46) Topical Caffeine & Slowing Hair Loss
(01:21:06) IGF-1: Growth Hormone & Sermorelin; Insulin Sensitivity: Myo-Inositol
(01:25:52) Iron & Hair Growth
(01:27:04) 5-Alpha Reductase & Saw Palmetto; Curcumin
(01:33:22) Ketoconazole & Offsetting Hair Loss
(01:38:46) Topical & Oral Finasteride
(01:51:00) Post- Finasteride Syndrome
(01:56:01) Dutasteride
(01:58:53) Mechanical & Chemical Stimulation for Hair Growth
(02:02:46) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 03 Apr 2023 08:00:00 -0000Dr. Elissa Epel: Control Stress for Healthy Eating, Metabolism & Aging
In this episode, my guest is Elissa Epel, Ph.D., professor and vice chair of the department of psychiatry at the University of California San Francisco (UCSF) and the author of a new book entitled The Stress Prescription. We discuss her work showing how stress impacts mood, eating behavior, mental health, physical health, and aging. She explains stress intervention tools using top-down techniques (e.g., radical acceptance, mindfulness, reframing), body-based methods (e.g., breathwork) including the Wim Hof Method, exercise, meditation, body scans, and environmental shifts proven to help people cease unhealthy rumination patterns. We discuss how stress can positively impact psychology and sense of purpose, how stress affects cellular aging, how our narratives of stressful events impact our mood and biology, and how to effectively reframe stress. She explains science-based techniques to break stress-induced cycles of craving and overeating and thereby improve insulin sensitivity and metabolic health. Dr. Epel provides a wide range of tools shown to be effective in reducing stress and improving various aspects of our health.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Thesis: https://takethesis.com/huberman
Eight Sleep: https://eightsleep.com/huberman
HVMN: https://hvmn.com/huberman
InsideTracker: https://www.insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Elissa Epel
(00:02:17) Sponsors: Thesis, Eight Sleep, HVMN
(00:06:18) Stress; Effects on Body & Mind
(00:12:50) Tools: Overthinking & Stress
(00:15:37) Acute, Moderate & Chronic Stress, Breathing
(00:21:23) Stress Benefits, Aging & Cognition; Stress Challenge Response
(00:31:04) Sponsor: AG-1 (Athletic Greens)
(00:32:19) Tool: Shifting Stress to Challenge Response, Stress Shields
(00:37:400 Stress, Overeating, Craving & Opioid System
(00:48:55) Tools: Breaking Overeating Cycles, Mindfulness
(00:54:44) Soda & Sugary Drinks
(01:00:51) Smoking, Processed Food & Rebellion
(01:05:29) Sponsor: InsideTracker
(01:06:47) Tools: Mindfulness, Pregnancy & Metabolic Health
(01:14:11) Body Scan & Cravings
(01:17:28) Tool: Meditation & Aging; Meditation Retreats
(01:23:35) Meditation, Psychedelics & Neuroplasticity
(01:26:02) Mitochondrial Health, Stress & Mood
(01:29:49) Chronic Stress & Radical Acceptance, Brick Wall
(01:37:57) Tool: Control, Uncertainty
(01:45:25) Stress Management, Skillful Surfing
(01:50:25) Narrative, Purpose & Stress
(01:52:49) Breathwork, Wim Hof Method, Positivity & Cellular Aging
(02:03:11) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 27 Mar 2023 08:00:00 -0000Leverage Dopamine to Overcome Procrastination & Optimize Effort
In this episode, I explain how dopamine dynamics meaning changes and interactions between our baseline and peak levels of dopamine drive our cravings and sense of motivation. I also explain how to leverage dopamine dynamics to overcome procrastination. I cover behavioral, cognitive, nutrition-based and supplementation-based tools to optimize baseline and peak dopamine levels to ensure a persistently motivated state. I also discuss how to boost motivation when you are in a rut, why you might not want to stack behaviors/substances that spike dopamine and how to build and maintain a growth mindset for pursuing goals of any kind. Dopamine is an incredibly powerful neuromodulator involved in basic functions (e.g., hunger, romantic attraction, etc.) and feats of cognitive and physical performance; by understanding the dynamics of dopamine, listeners ought to be better positioned to overcome procrastination, maintain motivation, and improve confidence.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Helix Sleep: https://helixsleep.com/huberman
WHOOP: https://join.whoop.com/huberman
ROKA: https://roka.com/huberman
InsideTracker: https://www.insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dopamine
(00:02:32) Sponsors: Helix Sleep, WHOOP, ROKA
(00:06:27) Dopamine Brain Circuits
(00:14:53) Goals & Addiction
(00:17:13) Dopamine Dynamics, Wave Pool analogy
(00:20:28) Craving, Motivation, Pursuit & Reward Prediction Error
(00:28:26) Sponsor: AG1 (Athletic Greens)
(00:29:40) Feedback Cues & Reward Contingent Learning, Scoreboard
(00:37:40) Addiction; Pleasure & Pain Imbalance
(00:44:55) Dopamine Release & Addictive Substances/Behaviors
(00:50:43) Addiction Recovery, Binding Behaviors
(00:53:25) Tools: Maintain Baseline Dopamine Levels
(01:02:08) Sponsor: InsideTracker
(01:03:26) Tool: Deliberate Cold Exposure & Dopamine
(01:09:38) Prescriptions & Supplementation: L-Tyrosine, Mucuna Pruriens
(01:18:58) Dopamine Trough Recovery, Postpartum Depression
(01:23:31) Dopamine Dynamics, Dopamine Stacking; Intrinsic Motivation
(01:38:10) Making Effort the Reward, Growth Mindset
(01:41:49) Tool: Overcome Procrastination
(01:52:16) Tool: Meditation & Procrastination
(01:57:01) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media
Title Card Photo Credit: Mike Blabac
Disclaimer
Fri, 24 Mar 2023 12:00:00 -0000AMA #5: Intrusive Thoughts, CGMs, Behavioral Change, Naps & NSDR
Welcome to a preview of the fifth 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/premium
Timestamps
(00:00:00) Introduction
(00:01:53) Strategies for Abstaining From Addictive Thoughts and Narratives
(00:21:07) Huberman Lab Premium
In the full AMA episode, we discuss:
Continuous Glucose Monitors (CGMs)
How to Build Good Habits Alongside a Partner Who Challenges Them?
Short Naps vs. Non-Sleep Deep Rest (NSDR) for Replenishing Energy and Dopamine
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 20 Mar 2023 08:00:00 -0000Dr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
In this episode, my guest is Peter Attia, M.D. He completed his medical and advanced training at Stanford University School of Medicine, Johns Hopkins School of Medicine and the National Institutes of Health (NIH). Dr. Attia is host of the health and medicine podcast,The Drive,and the author of a new book, Outlive: The Science & Art of Longevity, which examines disease prevention and healthy aging, including emotional health. He explains the leading causes of death worldwide and how to measure ones risk of death and mitigate each risk factor. Dr. Attia shares how, in addition to blood-based markers of lipids and hormones, there are behavioral measures and interventions, and key aspects of emotional health (i.e., relationships, emotional stability, purpose, etc.) that fundamentally impact our physical health and longevity, and how to assess and adjust our emotional health. This episode is rich with actionable information related to disease screening and biomarker testing, nutritional, exercise, behavior and prescription-based tools that area useful to all people regardless of age, male or female, and that can significantly improve vitality, health and lifespan.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT:https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Peter Attia
(00:03:39) Sponsor: LMNT
(00:07:34) Lifespan vs. Healthspan
(00:10:54) 4 Horseman of Death, Diseases of Atherosclerosis
(00:14:44) Tool: Hypertension & Stroke, Blood Pressure Testing
(00:23:14) Preventing Atherosclerosis, Smoking & Vaping, Pollution
(00:28:33) Sponsor: AG1
(00:33:29) Cholesterol, ApoB
(00:42:21) Cholesterol Levels, LDL & ApoB Testing
(00:49:29) ApoB Levels & Atherosclerosis, Causality
(01:01:06) ApoB Reduction, Insulin Resistance, Statins, Ezetimibe, PCSK9 Inhibitors
(01:12:30) Monitoring ApoB
(01:18:30) Reducing Blood Pressure, Exercise & Sleep
(01:20:50) High Blood Pressure & Kidneys
(01:23:11) Alcohol, Sleep & Disease Risk
(01:31:21) Cancer & Cancer Risks: Genetics, Smoking & Obesity
(01:39:47) Cancer Screening & Survival
(01:44:17) Radiation Risks, CT & PET Scans
(01:48:48) Environmental Carcinogens
(01:52:11) Genetic & Whole-Body MRI Screening, Colonoscopy
(01:58:47) Neurodegenerative Diseases, Alzheimers Disease, ApoE
(02:08:08) Alzheimers Disease & Amyloid
(02:13:58) Interventions for Brain Health, Traumatic Brain Injury (TBI)
(02:21:26) Accidental Death, Deaths of Despair, Fentanyl Crisis
(02:31:20) Fall Risk & Stability, 4 Pillars of Strength Training
(02:41:05) Emotional Health
(02:53:45) Mortality & Preserving Relationship Quality
(03:02:20) Relationships vs. Outcomes, Deconstructing Emotions
(03:09:34) Treatment Centers, Emotional Processing & Recovery
(03:16:34) Tool: Inner Monologue & Anger, Redirecting Self-Talk
(03:27:37) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 13 Mar 2023 08:00:00 -0000Dr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity
In this episode, my guest is Satchin Panda, PhD, professor and the director of the Regulatory Biology Laboratories at the Salk Institute for Biological Studies. We discuss his labs discovery that time-restricted eating (TRE) aka intermittent fasting, is beneficial effects for metabolic health and longevity. Dr. Panda explains how TRE, and also longer fasts, can positively impact obesity, diabetes, cardiovascular health, age-related chronic diseases, and improve mood and cognitive performance. He also describes how the timing of eating, light exposure and exercise that ~50% of all people engage in, negatively impacts their health and explains how specific simple adjustments to these can positively shift their subjective feelings of health and biomarkers of cardiovascular function, glucose regulation and metabolism. We discuss how our circadian behaviors, which include our patterns of eating, sleeping and socializing, have an enormous impact on our biology, mood and health and how by simply confining our calorie consumption to a semi-regular daily window, can positively impact our physical health, mental health and longevity.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Satchin Panda
(00:03:18) Sponsor: LMNT
(00:07:24) Time-Restricted Eating (TRE), Calorie Restriction (CR) & Health
(00:14:38) Mealtimes & Circadian Clock
(00:21:34) Circadian Rhythm, Meal Anticipation, Digestion
(00:25:28) Breaking a Fast, Burning Fat
(00:28:45) Sponsor: AG1
(00:34:04) CR, Time Restricted Eating, Circadian Rhythm & Longevity
(00:47:20) Gender, Hormones & CR; Relative Energy Deficient in Sports (REDS)
(00:52:40) Physical Activity, Nutrition & Feeding Window
(00:59:04) Nutrition Timing, Quality & Quantity; Low- Carbohydrate Diet
(01:03:00) Caffeine, Nighttime Socialization, Fire, Breakfast
(01:16:20) Circadian Rhythm, Night Owls & Genetics
(01:26:37) Morning vs. Nighttime Discussions, Me Time
(01:30:08) Light Sensitivity & Night Owls; Puberty, Melatonin
(01:36:05) Shift Workers, Health & Disease
(01:45:43) Artificial Lights, Young Adults & Sleep, Metabolic Dysfunction
(01:50:59) Firefighters, Sleep & TRE; Cardiovascular Health, Blood Glucose
(02:05:18) Shift Workers & Sleep; Alcohol & Caffeine
(02:09:15) 12- Hour Feeding Window for Adults & Children, Sleep
(02:22:10) Meal Timing
(02:25:20) Complete Fast, Longer Fasts, Physical Health & Mental Health
(02:28:12) Fat Fasting, Blood Glucose & Insulin
(02:31:57) Fasting, Metformin, Rapamycin & Longevity; Human Applicability?
(02:39:14) Circadian Rhythm & Metabolism
(02:41:36) Ontime Health App, Circadian Clock App
(02:46:17) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 06 Mar 2023 09:00:00 -0000How to Optimize Your Water Quality & Intake for Health
In this episode, I discuss our bodys most vital and essential nutrientwater. I explain the structure of water and how it is used by the cells and tissues of our body, how much water we each need to drink and when in order to optimize our mental focus and physical performance; and I include how exercise, humidity, heat, and caffeine affect our hydration needs. I explain how temperature and pH influence waters physical properties and if there is any scientific basis for drinking so-called pH water or alkalized water to improve health. I explain how to test your tap water for contaminants (e.g., endocrine disruptors) and the documented problems with fluoride in drinking water. I provide options for filtering drinking water and describe different water types (e.g., reverse osmosis, hydrogen-enriched, electrolyzed reduced, deuterium depleted, etc.). Since the human body is mostly water (55-80% depending on ones age) and water has essential roles in health, disease and cellular function, everyone ought to benefit from understanding how best to clean our tap water, hydrate effectively and in some cases, adjust the type of water we drink to allow our brain and body to function optimally in regard to health and performance.
For recommended water filters, tests and the full show notes, please visit hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Water
(00:03:33) Tool Deliberate Cold Exposure, Immersion & Showers Mood & Fat Loss
(00:15:42) Sponsor: LMNT
(00:19:27) Water: Physical Properties & Chemistry
(00:26:32) Bonds & Water Phases, Structured Water
(00:32:38) Sponsor: AG1
(00:34:07) Body, Cells & Water
(00:37:37) Water as a Solvent, Temperature & pH
(00:41:49) Water Transport in Cells, Aquaporin Channels
(00:49:46) Alkaline/pH Water; Temperature, pH & Water Transport
(00:55:14) Water Cellular Function, Reactive Oxygen Species (ROS) & Antioxidants
(01:02:38) Tool: Baseline Hydration
(01:11:35) Tool: Hydration & Exercise, Galpin Equation
(01:15:40) Tool: Hydration, Sauna, Humidity & Sweat; Thirst, Caffeine
(01:19:15) Hydration; Cognitive & Physical Performance
(01:23:53) Tool: Water Filtration; Nighttime Urination
(01:29:35) Tap Water Tests, Disinfection Byproducts (DBPs), Fluoride & Thyroid Health
(01:37:18) Tool: Water Filters
(01:44:18) Tool: Resting Tap Water & Sediment
(01:48:13) Tool: Hard Water; Magnesium, Calcium & Cardiovascular Health
(01:53:40) Water Temperature
(01:56:42) Water Types: Distilled, Reverse Osmosis, Hydrogen-Enriched
(02:03:26) Hydrogen-Enriched Water, Magnesium, Optimize Hydration
(02:11:13) Tool: Molecular Hydrogen Tablets, Water pH
(02:14:05) Structured Water
(02:16:39) Tool: Water Pipes, Faucet Filter
(02:19:42) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 27 Feb 2023 09:00:00 -0000Dr. Oded Rechavi: Genes & the Inheritance of Memories Across Generations
In this episode, my guest is Oded Rechavi, Ph.D., professor of neurobiology at Tel Aviv University and expert in how genes are inherited, how experiences shape genes and remarkably, how some memories of experiences can be passed via genes to offspring. We discuss his research challenging long-held tenets of genetic inheritance and the relevance of those findings to understanding key biological and psychological processes including metabolism, stress and trauma. He describes the history of the scientific exploration of the heritability of acquired traits and how epigenetics and RNA biology can account for some of the passage of certain experience-based memories. He discusses the importance of model organisms in scientific research and describes his work on how stressors and memories can be passed through small RNA molecules to multiple generations of offspring in ways that meaningfully affect their behavior. Nature vs. nurture is a commonly debated theme; Dr. Rechavis work represents a fundamental shift in our understanding of that debate, as well as genetic inheritance, brain function and evolution.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Oded Rechavi
(00:02:25) Sponsor: LMNT
(00:06:04) DNA, RNA, Protein; Somatic vs. Germ Cells
(00:14:36) Lamarckian Evolution, Inheritance of Acquired Traits
(00:22:54) Paul Kammerer & Toad Morphology
(00:25:16) Sponsor: AG1
(00:30:06) James McConnell & Memory Transfer
(00:37:31) Weismann Barrier; Epigenetics
(00:45:13) Epigenetic Reprogramming; Imprinted Genes
(00:50:43) Nature vs. Nurture; Epigenetics & Offspring
(00:59:06) Generational Epigenetic Inheritance
(01:10:20) Model Organisms, C. elegans
(01:21:50) C. elegans & Inheritance of Acquired Traits, Small RNAs
(01:26:02) RNA Interference, C. elegans & Virus Immunity
(01:34:13) RNA Amplification, Multi-Generational Effects
(01:38:41) Response Duration & Environment
(01:47:50) Generational Memory Transmission, RNA
(01:59:36) Germ Cells & Behavior; Body Cues
(02:04:48) Transmission of Sexual Choice
(02:11:22) Fertility & Human Disease; 3-Parent In Vitro Fertilization (IVF); RNA Testing
(02:17:56) Deliberate Cold Exposure, Learning & Memory
(02:29:26) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Fri, 24 Feb 2023 13:00:00 -0000AMA #4: Maintain Motivation, Improve REM Sleep, Set Goals, Manage Anxiety & More
Welcome to a preview of the fourth 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/premium
Timestamps
(00:00:00) Introduction
(00:01:27) How to achieve consistent state of motivation? [Martin Zokov]
In the full AMA episode, we discuss:
Are there neurological benefits from different types of body work?
Are goals necessary for the growth mindset and how to set the best short and long-term goals for creativity?
Is anxiety useful? Can it be controlled?
Title Card Photo Credit: Mike Blabac
Disclaimer
Wed, 22 Feb 2023 09:00:00 -0000GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
In this episode 6 of a 6-part series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains optimal nutrition, hydration and supplementation to achieve your fitness goals. We cover macronutrient guidelines, when to eat relative to training and training fasted versus fed. Dr. Galpin describes proper hydration for before and during exercise, how dehydration and/or low electrolyte concentrations impede physical and mental performance. He discusses what supplements work best for fitness and performance, how to decide which to take, if any, and when to take them. He also shares high-impact, lower-cost supplements and nutrition recommendations to benefit performance, recovery, and sleep. This episode also includes an audience Q&A. Overall, it is an in-depth but clear discussion of nutrition strategies and supplements that can help anyone improve their level of fitness physical and mental performance.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Levels: https://levels.link/huberman
LMNT: https://drinklmnt.com/huberman
InsideTracker: https://www.insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Nutrition & Supplementation
(00:05:16) Creatine Supplementation, Muscle & Cognitive Function, Loading Phase
(00:16:51) Sponsors: Levels, LMNT
(00:20:31) Dehydration, Overhydration, Night Urination
(00:35:37) Tool: Hydration, Caffeine & Electrolytes
(00:41:22) Tool: Sweating, Salt & Performance
(00:48:57) Sponsor: AG1
(00:49:49) Galpin Equation for Hydration & Exercise, Focus
(00:55:28) Tool: 5 Steps to Optimize Hydration, Sipping Water, W.U.T. Status, Salt
(01:10:58) Electrolytes, Carbohydrates & Exercise
(01:15:44) Sponsor: InsideTracker
(01:16:47) Training Fasted versus Fed, Caffeine, Carbohydrate Timing
(01:25:13) Caffeine & Endurance
(01:31:20) Citrulline, Beet Root Juice & Performance; Alpha-GPC & Focus, Nootropics
(01:35:43) Rhodiola, Cortisol & Fatigue
(01:39:55) Tool: Supplement Formulations
(01:47:31) Supplements, Dependency & Root Cause; Foundational Behaviors
(01:57:44) Acute vs. Chronic Effects, Supplements & Gut Microbiome
(02:02:33) Tool: Sleep Environment, Absolute Rest
(02:11:03) Tools: Sleep & Disturbances, Inositol
(02:20:03) Tool: Fitness Fatigue Model, Taper, Anti-Inflammatory Supplements
(02:26:33) Exercise Recovery: Curcumin, Omega 3s, Glutamine, Nutrition, Vitamins
(02:39:27) Intermittent Fasting, Training & Keto Diets; GABA
(02:43:39) Carbohydrate Loading; Amino Acid Supplements; Anabolic Window
(02:47:23) Garlic; Tart Cherry Extract; Examine.com
(02:51:50) Fitness Testing, Training Programs; Exercise Recovery
(03:04:13) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 20 Feb 2023 09:00:00 -0000How to Breathe Correctly for Optimal Health, Mood, Learning & Performance
In this episode, I explain the biology of breathing (respiration), how it delivers oxygen and carbon dioxide to the cells and tissues of the body and how is best to breathenose versus mouth, fast versus slow, deliberately versus reflexively, etc., depending on your health and performance needs. I discuss the positive benefits of breathing properly for mood, to reduce psychological and physiological stress, to halt sleep apnea, and improve facial aesthetics and immune system function. I also compare what is known about the effects and effectiveness of different breathing techniques, including physiological sighs, box breathing and cyclic hyperventilation, Wim Hof Method, Prnyma yogic breathing and more. I also describe how to breath to optimize learning, memory and reaction time and I explain breathing at high altitudes, why overbreathing is bad, and how to breathe specifically to relieve cramps and hiccups. Breathwork practices are zero-cost and require minimal time yet provide a unique and powerful avenue to improve overall quality of life that is grounded in clear physiology. Anyone interesting in improving their mental and physical health or performance in any endeavor ought to benefit from the information and tools in this episode.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Breathing
(00:05:57) Sponsor: LMNT
(00:09:36) Respiration, Oxygen & Carbon Dioxide
(00:18:18) Breathing Mechanics
(00:26:30) Sponsor: AG1
(00:31:23) Chemistry of Breathing, Hyperventilation
(00:40:35) High Altitudes, Oxygen & Breathing
(00:47:16) Tool: Sleep Apnea, Nasal Breathing
(00:51:50) Brain Centers & Breathing Rhythm
(00:57:23) Brain, Hyperventilation & Over-breathing
(01:03:53) What is Healthy Breathing?
(01:09:44) Tool: Train Healthy Breathing, Carbon Dioxide Tolerance Test & Box Breathing
(01:22:39) Tool: Breathwork & Stress Reduction; Cyclic Sighing
(01:33:56) Tool: Physiological Sighing & Exercise Side Cramp
(01:39:16) Breathing & Heart Rate Variability
(01:46:21) Tool: How to Stop Hiccups
(01:51:17) Tool: Stress Management & Cyclic Hyperventilation, Wim Hof Method
(01:57:11) Deliberate Cold Exposure & Breathing
(01:59:54) Tool: Inhales & Learning; Exhales & Movement
(02:09:15) Mouth vs. Nasal Breathing, Aesthetics
(02:16:19) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Wed, 15 Feb 2023 09:00:00 -0000GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals
In this episode 5 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains how to optimize post-training recovery and how to avoid overtraining in order to better achieve your fitness and exercise goals. He explains the cellular mechanisms of muscle soreness and pain, why adequate recovery is essential for all physical adaptations, and how to enhance recovery using breathwork, thermal, movement, and pressure-based techniques. He describes how overtraining impedes exercise progress and how to assess if you are overreaching or overtraining, by using specific biomarkers and indicators. Like other performance metrics, recovery is a skill that can and should be trained, and that can be learned. This episode provides an actionable toolkit for how to monitor and improve your exercise recovery abilities, which will improve your overall mental and physical health.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Eight Sleep: https://eightsleep.com/huberman
InsideTracker: https://www.insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Recovery
(00:04:17) Exercise & Delayed Muscle Soreness, Pain
(00:11:35) Muscle Spindles, Reduce Soreness
(00:18:56) Exercise, Homeostasis & Hormesis; Blood Test & Fitness Level
(00:30:20) Recovery Timescales, Adaptation & Optimization
(00:35:10) Adaptation & Biomarkers Levels
(00:40:36) 4 Recovery Levels, Enhance Recovery
(00:47:28) Sponsor: AG1
(00:48:19) Overreaching vs. Overtraining
(00:52:53) Tool: Acute Overload & Recovery, Breathwork
(01:03:39) Tool: Alleviate Acute Soreness, Compression Clothing
(01:08:27) Tool: Acute Soreness, Massage, Temperature
(01:14:21) Cold & Heat Contrast, Cold Shower vs. Immersion, Sauna & Fertility
(01:20:44) Sponsor: InsideTracker
(01:21:46) Combine Recovery Techniques
(01:24:34) Monitoring for Overreaching & Overtraining
(01:31:33) Overreaching/Overtraining, Performance & Physiology, Sleep
(01:45:41) Overreaching/Overtraining, Biomarkers, Cortisol
(01:50:45) Cortisol, Daily Levels & Performance; Rhodiola Supplementation
(02:01:25) Carbohydrates, Cortisol & Sleep
(02:05:05) Tool: Stress Biomarkers, Heart Rate Variability (HRV)
(02:15:07) Tool: Acute State Shifters, Stimulants, Dopamine Stacking, Phones
(02:25:04) Mirrors & Resistance Training
(02:29:01) Tool: Chronic State Shifters
(02:32:43) Training Recovery & Resilience; Bowling Alley Analogy
(02:39:45) Trigger Adaptations & Stress Recovery
(02:42:41) Tool: Measure Recovery; Blood Biomarkers
(02:50:06) Libido & Sex Hormones, Supplementation Caution
(03:00:08) Tools: No-/Low-Cost Recovery Measurements
(03:03:45) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 13 Feb 2023 09:00:00 -0000Dr. Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State
My guest this episode is Gina Poe, PhD, a professor in the department of integrative biology & physiology at the University of California, Los Angeles (UCLA). We discuss her research exploring how sleep impacts learning, memory, hormones and emotions. She discusses tools to enhance your quality of sleep, increase deep sleep, rapid eye movement sleep and growth hormone release-- a key hormone for health, immune function and vitality. Dr. Poe explains how a specific brain area, the locus coeruleus, facilitates the processing of emotions, helps relieve traumas and how to maximize locus coeruleus function. She also explains sleeps vital role in opiate addiction recovery and how anyone can determine their optimal sleep timing and duration. This episode is rich with basic science information and zero-cost tools to enhance quality and effectiveness of sleep for sake of mental health, physical health and performance.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1:https://athleticgreens.com/huberman
LMNT:https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Gina Poe
(00:02:52) Sponsor: LMNT
(00:06:58) Sleep Phases, Perfect Nights Sleep
(00:10:32) Can You Oversleep?
(00:14:50) Sleep Cycles, Sleep Spindles, Falling Asleep, Dreams & Memories
(00:19:01) Tool: Growth Hormone Release & Sleep
(00:22:05) Adolescence; Early Sleep, Alcohol & Sleep Spindles
(00:24:55) Middle Sleep States & REM, Schema, Waking at Night
(00:30:33) Deep Sleep, Dreams & Senses
(00:33:22) Sponsor: AG1
(00:34:37) Later Sleep, Paralysis, Sleepwalking, Sleep Talking
(00:36:47) Alarm Clock & Grogginess; Sleep Trackers, Brain & Sleep
(00:43:19) Early Slow Wave Sleep & Washout, Normal Sleep Cycle & Night Owls
(00:54:30) Locus Coeruleus, Learning & REM Sleep
(01:01:46) Post-Traumatic Stress Disorder (PTSD), Locus Coeruleus & Sleep
(01:07:31) Locus Coeruleus, Trauma & Sleep, Antidepressants, Norepinephrine
(01:12:29) Locus Coeruleus, Bedtime & Novelty, Estrogen & Trauma
(01:16:22)Sex Differences & Sleep
(01:19:12) Tool: Non-Sleep Deep Rest (NSDR), Insomnia, Meditation, Prayer
(01:27:42) Sleep Spindles, Learning & Creativity, P Waves & Dreaming
(01:34:51) Lucid Dreams, Reoccurring Dreams, Trauma
(01:44:11) Trauma Recovery, Locus Coeruleus & Norepinephrine, REM Sleep
(01:52:15) Opiates, Addiction, Relapse & Sleep
(02:02:45) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Neural Network Newsletter, Social Media
Title Card Photo Credit: Mike Blabac
Disclaimer
Wed, 08 Feb 2023 09:00:00 -0000GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
In episode 4 of a 6-part series, Andy Galpin, PhD, explains how to design an effective training program for fitness, health and longevity through a 10-step approach. He covers goal setting, exercise selection, balancing, recovery periods and real-world challenges. He provides a year-long training example that considers sleep, sunlight and social connection. The program is modifiable for personal fitness goals and experience.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens):https://athleticgreens.com/huberman
Eight Sleep:https://eightsleep.com/huberman
InsideTracker:https://www.insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Optimal Fitness Programming
(00:07:19) Sponsors: Eight Sleep
(00:09:53) #1: Plan Fitness Goals, S.M.A.R.T. Goals
(00:19:52) Intermediate Goals, Dopamine, Identify Your Defender, Goal Timing
(00:26:25) Multiple Goals, Synergistic Goals, Interference Effects
(00:36:13) Sponsor: AG1
(00:37:060 Physical Goal Bins, Specificity
(00:48:02) Tool: #2: Identify Your Defender, Quadrant System, Drop Everything and
(01:04:330 Sponsor: InsideTracker
(01:05:35) #3: Goal Timeframe & Life Events; #4: Weekly Training Frequency
(01:10:33) #5: Exercise Selection, Progression
(01:18:200 #6: Exercise Order, Identify Friction
(01:29:20) Exercise Timing & Sleep, Down Regulation, Caffeine
(01:36:24) #7: Intensity, #8: Volume, Progressive Overload, Deloading
(01:43:59) #9: Rest Intervals, #10: Chaos Management
(01:49:06) Fitness, Health & Longevity Goals, Proprioception & Non-Structured Exercise
(01:53:41) Tool: Year-Long Program Example for Overall Fitness
(02:07:58) Tool: Overall Fitness Template by Quarter, Matching Goals & Seasons
(02:25:49) Training & Life Challenges: Sleep, Illness
(02:32:10) Tool: Program Flexibility, 3-Day Weekly Training Program
(02:37:12) Physical Activity vs. Exercise
(02:40:12) Tool:4-Day Weekly Training Program, Muscular Endurance
(02:51:15) Tool: 5/6-Day Weekly Training Program, Recovery
(02:54:06) Program Modification, Balancing Joy
(03:04:47) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 06 Feb 2023 09:00:00 -0000How to Stop Headaches Using Science-Based Approaches
In this episode, I discuss the causes and treatments of different types of headaches, including tension headaches, migraines, sinus and cluster headaches, as well as menstrual and other hormone-based headaches. I describe how to distinguish between the different headache types and how to select the right treatment, including prescription-based and non-prescription-based treatments, behavioral and nutrition-based approaches. I also explain the evidence and mechanisms supporting the use of omega-3 fatty acids, high dose creatine, peppermint oil, turmeric, acupuncture and more. Additionally, I touch on traumatic brain injury, the causes of photophobia, aura, and the link between spicy foods and thunderclap headaches. By the end of this episode, listeners and viewers will have a comprehensive understanding of headaches, their types and the best way to prevent and stop them.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Huberman Lab Premium
https://hubermanlab.com/premium
Timestamps
(00:00:00) Headache
(00:03:51) Sponsor: LMNT
(00:07:47) Headache Sources: Muscle Tension; Blood Flow & Meninges
(00:14:06) Headache Sources: Neurons; Inflammation & Sinus Headache
(00:23:21) 3 Neuron Types, Pain, Tension Headaches
(00:29:29) Sponsor: AG1
(00:31:05) Tension Headaches
(00:34:29) Migraine Headaches, Aura, Photophobia
(00:43:10) Cluster Headaches
(00:47:47) Hormone-Based Headaches, Menstrual Cycle & Menopause
(00:53:38) Traumatic Brain Injury (TBI) & Headache, Baseline Health
(01:02:08) Tool: Headache Treatment, Creatine Monohydrate & TBI
(01:12:22) InsideTracker
(01:13:55) Headache Treatment, Omega-3 & Omega-6 Fatty Acids (Linolic Acid)
(01:22:14) Tool: Omega-3 Supplementation, Omega-6 Fatty Acids & Inflammation
(01:28:11) Hormone Headache Treatment & Omega-3s
(01:31:24) Tool: Aura, Photophobia & Offsetting with Red Light
(01:44:15) Tool: Tension Headache & Botox Treatment
(01:49:43) Tool: Alternative Headache Treatments, Peppermint Oil, Menthol
(02:01:35) Tool: Tension Headaches Treatment & Acupuncture
(02:05:41) Tool: Migraine & Herbal Treatment, Caffeine Timing
(02:13:26) Tool: Migraine Treatments & Curcumin (Turmeric)
(02:18:00) Carolina Reaper Pepper & Thunderclap Headache
(02:24:21) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Momentous, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Wed, 01 Feb 2023 09:00:00 -0000GUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
This is episode 3 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton. He explains protocols to improve the various kinds of physical endurance: muscular endurance, anerobic capacity, maximum aerobic output, and long duration endurance. He also explains how the body uses different energy sources (carbohydrates, proteins, fats) during rest and exercise. He also explains the mechanisms underlying fat loss and how and why exercise accelerates rates of fat loss. We cover the many concepts related to endurance training and fat loss such as metabolic flexibility, breathwork training for exercise performance and recovery, lactate production and regulation, how to improve blood flow to muscles, anaerobic vs. aerobic metabolism, exercise fatigue, low-carbohydrate diets and fat loss, and how to combine different types of workouts to improve overall endurance. This episode in intended for everyone ranging from novice and recreational exercisers to elite endurance athletes. Anyone wishing to improve their physical health and performance stands to benefit from the information.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens):https://athleticgreens.com/huberman
Levels: https://levels.link/huberman
LMNT: https://drinklmnt.com/huberman
InsideTracker:https://www.insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Endurance: Benefits, Mechanics & Breathing
(00:07:30) Tool: Exercise Snacks
(00:14:21) Sponsor: Levels, LMNT
(00:18:01) Endurance Categories
(00:22:16) Fat Loss & Respiration; Carbon Cycles & Storage, Metabolism
(00:33:08) Exhalation Rates, Exercise & Fat Loss; Calories
(00:41:47) Cardiovascular Adaptations, Cardiac Output & Maximum Heart Rate
(00:47:03) Sponsor: AG1
(00:47:55) Excess Post-Exercise Consumption (EPOC); Exercise Intensity & Fat vs. Carbohydrate Energy Utilization
(00:59:35) Tool: Training for Fat Loss, Carbohydrate Stores, Liver Glycogen & Fatigue
(01:08:01) Metabolic Flexibility, Carbohydrates & Fat; Exercise & Flexible Fuel Utilization
(01:16:07) Muscle & Basal Metabolic Rate
(01:19:40) Sponsor: InsideTracker
(01:20:43) Assessing Metabolic Flexibility, Blood Glucose, Carbohydrates
(01:27:48) Caffeine, High-Carbohydrate Meals & Timing, Managing Daily Energy
(01:36:42) Cellular Energy (ATP) Production from Carbs; Lactate; Anerobic, Aerobic
(01:50:45) Lactate, Energy Production Buffer
(01:53:14) Fuel Sources & Exercise; Mitochondria, Oxygen Availability & Lactate
(02:02:50) Lactate for Exercise & Cognitive Performance
(02:04:33) Energy Production, Waste Management & Endurance Exercise; Insulin
(02:12:49) Protein & Fat Utilization for Energy; Exercise & Fat Loss
(02:21:20) Protein as Fuel Source, Fire Analogy
(02:26:39) Low-Carbohydrate Diet & Performance
(02:29:40) Muscular Endurance: Fuel Sources, Training & Capillarization
(02:37:30) Tool: Muscular Endurance & Modifiable Variables; Examples
(02:45:07) Anerobic Capacity: Fuel Sources, Training & Oxygen Utilization
(02:49:23) Tool: Cardiac Output, Heart Rate Zones & Breathing Gear System
(02:58:10) Tool: Anerobic Capacity & Modifiable Variables; Examples, Nasal Recovery
(03:11:45) Tool: Sugarcane Endurance Protocol
(03:14:02) Anerobic Capacity, Training Progression
(03:16:40) Tool: Maximum Aerobic Output, Training & Modifiable Variables
(03:21:58) Tool: Long Duration Endurance, Training, Circuits
(03:25:13) Long Duration Endurance, Capillarization, Fatigue & Breathwork, Technique
(03:29:10) Weekly Combination Training, Metabolic Flexibility & Longevity
(03:37:23) Tool: Mixed Endurance Training, Half Marathon Example
(03:47:33) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 30 Jan 2023 09:00:00 -0000Dr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity
My guest is Sara Gottfried, M.D., a Harvard-trained, board-certifiedgynecologistand 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 alsobenefit from our discussion because it includesactionable tools suggested for managing stress, bolstering the gut microbiome, and immunityall 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 sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(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; Womens 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, Momentous
Title Card Photo Credit: Mike Blabac
Disclaimer
Wed, 25 Jan 2023 09:00:00 -0000GUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
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 sponsors
AG1 (Athletic Greens):https://athleticgreens.com/huberman
Eight Sleep:https://eightsleep.com/huberman
Levels:https://levels.link/huberman
InsideTracker:https://www.insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(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 Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 23 Jan 2023 09:00:00 -0000How to Optimize Fertility in Males & Females
In this episode, 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 the nutrition-based, behavioral, supplement-based and prescription approaches to optimizing egg and sperm health, the ovulatory/menstrual cycle and fertility. In addition, I explain lifestyle choices that greatly assist or harm fertilityseveral 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 in all people, regardless of age.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens):https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(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 & Womans 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, Neural Network Newsletter
Disclaimer
Title Card Photo Credit: Mike Blabac
Wed, 18 Jan 2023 09:00:00 -0000GUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness
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 sponsors
AG1 (Athletic Greens):https://athleticgreens.com/huberman
LMNT:https://drinklmnt.com/huberman
Eight Sleep:https://eightsleep.com/huberman
InsideTracker:https://www.insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(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 Newsletter
Disclaimer
Title Card Photo Credit: Mike Blabac
Mon, 16 Jan 2023 09:00:00 -0000Rick Rubin: How to Access Your Creativity
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 sponsors
AG1:https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(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 & Others 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, Others 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 Newsletter
Disclaimer
Title Card Photo Credit: Mike Blabac
Fri, 13 Jan 2023 09:00:00 -0000AMA #3: Adaptogens, Fasting & Fertility, Bluetooth/EMF Risks, Cognitive Load Limits & More
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/premium
Timestamps
(00:00:00) Introduction
(00:01:27) Adaptogens
(00:29:42) Huberman Lab Premium
In 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 Blabac
Disclaimer
Mon, 09 Jan 2023 09:00:00 -0000Developing a Rational Approach to Supplementation for Health & Performance
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 cant 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 sponsors
AG1:https://athleticgreens.com/huberman
LMNT:https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Huberman Lab Premium
https://hubermanlab.com/premium
Timestamps
(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 Newsletter
Disclaimer
Title Card Photo Credit: Mike Blabac
Mon, 02 Jan 2023 09:00:00 -0000Dr. Sam Harris: Using Meditation to Focus, View Consciousness & Expand Your Mind
My guest is Sam Harris, Ph.D. Sam earned his bachelors 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 ones 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 Sams 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 sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Huberman Lab Premium
https://hubermanlab.com/premium
Timestamps
(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 Newsletter
Disclaimer
Title Card Photo Credit: Mike Blabac
Mon, 26 Dec 2022 09:00:00 -0000Jocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
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 toadapt the self to novel and challenging situations, using specific daily routines.We consider how energy actually stems from physical action and describe practical tools andscientific mechanisms for leveragingexercise, 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.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Huberman Lab Premium
https://hubermanlab.com/premium
Timestamps
(00:00:00) Jocko Willink
(00:03:50) Sponsor: LMNT
(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
(00:35:39) 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 Media
Disclaimer
Title Card Photo Credit: Mike Blabac
Mon, 19 Dec 2022 09:00:00 -0000The Science of Creativity & How to Enhance Creative Innovation
In this episode, I explain how the brain engages in creative thinking and, based on that mechanistic understanding, the tools to improve ones 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 sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Huberman Lab Premium
https://hubermanlab.com/premium
Timestamps
(00:00:00) Creativity
(00:04:47) Sponsor: LMNT
(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 Media
Disclaimer
Title Card Photo Credit: Mike Blabac
Wed, 14 Dec 2022 14:51:00 -0000LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in New York, NY
Recently I had the pleasure of hosting a live event in New York, NY. 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 in New York, NY.
Get notified when new live events are announced: https://hubermanlab.com/tour
Thank you to our sponsors
Eight Sleep: https://eightsleep.com/huberman
Momentous: https://www.livemomentous.com/huberman
Huberman Lab Premium
https://hubermanlab.com/premium
Timestamps
(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) Conclusion
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 12 Dec 2022 09:00:00 -0000Dr. Kyle Gillett: Tools for Hormone Optimization in Males
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 sponsors
Athletic Greens: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Huberman Lab Premium
https://hubermanlab.com/premium
Timestamps
(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 Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Thu, 08 Dec 2022 09:00:00 -0000AMA #2: Improve Sleep, Reduce Sugar Cravings, Optimal Protein Intake, Stretching Frequency & More
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/premium
Timestamps
(00:00:00) Introduction
(00:00:54) Are there any science-backed protocols to increase deep sleep?
(00:28:11) Huberman Lab Premium
In 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 cant 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 Blabac
The 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 users 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.
Mon, 05 Dec 2022 09:00:00 -0000Using Caffeine to Optimize Mental & Physical Performance
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 drinksthereby 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 sponsors
Athletic Greens: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(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 Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 28 Nov 2022 09:00:00 -0000Dr. Lex Fridman: Navigating Conflict, Finding Purpose & Maintaining Drive
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 Lexs 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 lifes purpose, maintain ongoing motivation and implement support systems to build and sustain momentum. Our conversation also covers capitalism, masculinity, chess and cheating, Lexs 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 sponsors
Athletic Greens: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(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 Media
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 21 Nov 2022 09:00:00 -0000Dr. Chris Palmer: Diet & Nutrition for Mental Health
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 Alzheimers. 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. Palmers 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 sponsors
Athletic Greens: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(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, Alzheimers Disease & Ketones
(02:01:05) Exogenous (Liquid) Ketones vs. Ketogenic Diet
(02:06:27) Neuronal Damage, Ketones & Glucose
(02:10:16) Alzheimers 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 Media
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 14 Nov 2022 09:00:00 -0000Science-Based Tools for Increasing Happiness
I explain the science of happiness, including the different types of happiness and how our actions, circumstances and mindset control them. While it is difficult to standardize happiness from one person to the next, I outline a structured framework of what is critical to increasing your innate natural happiness, including financial security, purposeful work and relationships, and I explain specific tools to increase internal happiness (so-called synthetic happiness).I review how specific types of human connection and attention to our choices (or lack thereof) can increase or undermine our level of happiness. I also discuss the importance of certain types of physical contact, gratitude, financial choices and volunteer contributions that research shows can maximize happiness. And I discuss how factors such as children, pets, physical well-being, substance use, prior traumas and life-phase milestones affect our quest for and depth of happiness.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
Athletic Greens: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Happiness
(00:06:27) Tool: Light Exposure Timing & Brightness Timing
(00:14:30) Sponsor: LMNT
(00:17:51) Imprecise Language for Happiness
(00:20:26) Happiness: Neuromodulators & Neurotransmitters
(00:26:32) Harvard Happiness Project
(00:29:22) Income & Happiness; Social Interactions & Peer Group
(00:37:20) Work, Sense of Meaning & Happiness
(00:40:13) Toolkit for General Wellbeing
(00:43:06) Happiness Across the Lifespan, Does Having Children Make Us Happier?
(00:47:20) Sponsor: AG1
(00:50:20) Birthdays & Evaluated Happiness
(00:52:45) Smoking, Alcohol & Happiness
(00:54:23) Trauma & Happiness, Lottery Winner vs. Paraplegic Accident
(01:05:05) Synthesizing Happiness
(01:09:18) Natural Happiness & Synthetic Happiness; Music
(01:13:45) Tool: Synthesizing Happiness: Effort, Environment & Gratitude
(01:24:50) Tool: Pro-Social Spending/Effort, Happiness
(01:31:55) Tool: Focus, Wandering Mind & Meditation
(01:39:40) Tool: Quality Social Connection
(01:41:28) Brief Social Connection, Facial Recognition & Predictability
(01:46:33) Deep Social Connection, Presence & Eye Contact
(01:54:00) Physical Contact & Social Connection, Allogrooming, Pets
(02:03:00) Freedom & Choice; Synthetic Happiness
(02:11:57) Happiness Toolkit
(02:22:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter, Social Media
Title Card Photo Credit: Mike Blabac
Disclaimer
Wed, 09 Nov 2022 09:00:00 -0000LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Los Angeles, CA
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 in Los Angeles, CA.
Get notified when new live events are announced: https://hubermanlab.com/tour
Thank you to our sponsors
Eight Sleep: https://eightsleep.com/huberman
Momentous: https://www.livemomentous.com/huberman
Timestamps
(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) Conclusion
Huberman 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 users 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
Mon, 07 Nov 2022 09:00:00 -0000Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
My guest is Layne Norton, Ph.D. one of the worlds 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 sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Layne Norton, Nutrition & Fitness
(00:03:10) Sponsor: LMNT
(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 Media
Title Card Photo Credit: Mike Blabac
Disclaimer
Wed, 02 Nov 2022 15:15:00 -0000AMA #1: Leveraging Ultradian Cycles, How to Protect Your Brain, Seed Oils Examined and More
Welcome to a preview of the first Ask Me Anything (AMA) episode, part of 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/premium
Timestamps
(00:00:00) Introduction
(00:01:09) How do you use ultradian cycles in your daily work?
(00:22:38) Huberman Lab Premium
In the full 2 hour+ AMA episode, we discuss:
Neuroplasticity and dementias (Alzheimer's, MS, Parkinson's) Protocols for protecting the brain?
Zone 2 training
What do you do when you live in a northern climate and the sun doesn't rise until hours after you are up?
Morning routine for people who work from 8 am to 5 pm
Best productivity method: to-do list or time-blocking everything on a calendar?
Seed oils and metabolic disease
Do recommendations and protocols you give change with age (beyond 60)?
What advice would you give to your younger self?
Title Card Photo Credit: Mike Blabac
Huberman 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 users 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.
Mon, 31 Oct 2022 08:00:00 -0000How Meditation Works & Science-Based Effective Meditations
In this episode, I discuss the biological mechanisms of the state changes that occur during different types of meditation and describe how to develop the meditation practice optimal for you. I explain key meditation principles, such as using specific breathwork patterns and adjusting your perception to specific locations along the continuum between interoception, exteroception and dissociation. I discuss how meditation practices lead to long-term trait changes and neuroplasticity, including changing your default mood, reducing baseline anxiety/depression, increasing your ability to focus, enhancing relaxation, improving sleep, and increasing your overall happiness level.I also explain the concept behind the third-eye center, what mindfulness is from a biological standpoint, the power of ultra-brief meditations and how to select the best meditation and time and duration to meditate to meet your need. I also explain a novel open-eyed perception-based meditation that may enhance focus, relaxation and task-switching ability. Whether you are a novice or an experienced meditator or simply interested in how our brain controls different aspects of conscious awareness and self-regulation, this episode should interest you.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens):https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Meditation
(00:04:48) Sponsor: LMNT
(00:08:25) Brief History of Meditation: Consciousness, Psychedelics, fMRI
(00:16:19) How the Brain Interprets the Body & Surrounding Environment; Mindfulness
(00:26:07) Neuroscience of Meditation; Perceptual Spotlights
(00:31:58) Sponsor: AG1
(00:33:41) Interoception vs. Exteroception
(00:42:20) Default Mode Network, Continuum of Interoception & Exteroception
(00:53:30) Tools: Interoceptive or Exteroceptive Bias, Meditation Challenge
(01:01:48) State & Trait Changes, Interoceptive & Exteroceptive Meditations, Refocusing
(01:07:35) Tool: Brief Meditations, Waking Up App
(01:10:30) Third Eye Center & Wandering Thoughts
(01:20:46) Meditation: Practice Types, Focal Points & Consistency
(01:24:10) Breathwork: Cyclic Hyperventilation, Box Breathing & Interoception
(01:30:41) Tool: Meditation Breathwork, Cyclic vs. Complex Breathwork
(01:39:22) Interoception vs. Dissociation, Trauma
(01:47:43) Model of Interoception & Dissociation Continuum
(01:53:39) Meditation & Dissociation: Mood, Bias & Corresponding Challenge
(02:00:18) Meditation & Sleep: Yoga Nidra, Non-Sleep Deep Rest (NSDR)
(02:11:33) Choosing a Meditative Practice; Hypnosis
(02:14:53) Tool: Space-Time Bridging (STB)
(02:25:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 24 Oct 2022 08:00:00 -0000Dr. Eddie Chang: The Science of Learning & Speaking Languages
My guest is Eddie Chang, MD, a neurosurgeon and professor of neurological surgery at the University of California, San Francisco (UCSF) and the co-director of the Center for Neural Engineering & Prostheses. We discuss the brain mechanisms underlying speech, language learning and comprehension, communicating human emotion with words and hand gestures, bilingualism and language disorders, such as stuttering. Dr. Chang also explains his work developing and applying state-of-the-art technology to decode speech and using that information and artificial intelligence (AI) to successfully restore communication to patients who have suffered paralyzing injuries or locked in syndrome. We also discuss his work treating patients with epilepsy. Finally, we consider the future: how modern neuroscience is overturning textbook medical books, the impact of digital technology such as smartphones on language and the future of natural and computer-assisted human communication.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens):https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Eddie Chang, Speech & Language
(00:03:16) Sponsor: LMNT
(00:07:19) Neuroplasticity, Learning of Speech & Environmental Sounds
(00:13:10) White Noise Machines, Infant Sleep & Sensitization
(00:17:26) Mapping Speech & Language in the Brain
(00:24:26) Emotion; Anxiety & Epilepsy
(00:30:19) Epilepsy, Medications & Neurosurgery
(00:33:01) Ketogenic Diet & Epilepsy
(00:34:04) Sponsor: AG1
(00:36:10) Absence Seizures, Nocturnal Seizures & Other Seizure Types
(00:41:08) Brain Areas for Speech & Language, Brocas & Wernickes Areas, New Findings
(00:53:23) Lateralization of Speech/Language & Handedness, Strokes
(00:59:05) Bilingualism, Shared Language Circuits
(01:01:18) Speech vs. Language, Signal Transduction from Ear to Brain
(01:12:38) Shaping Breath: Larynx, Vocal Folds & Pharynx; Vocalizations
(01:17:37) Mapping Language in the Brain
(01:20:26) Plosives & Consonant Clusters; Learning Multiple Languages
(01:25:07) Motor Patterns of Speech & Language
(01:28:33) Reading & Writing; Dyslexia & Treatments
(01:34:47) Evolution of Language
(01:37:54) Stroke & Foreign Accent Syndrome
(01:40:31) Auditory Memory, Long-Term Motor Memory
(01:45:26) Paralysis, ALS, Locked-In Syndrome & Brain Computer Interface (BCI)
(02:02:14) Neuralink, BCI, Superhuman Skills & Augmentation
(02:10:21) Non-Verbal Communication, Facial Expressions, BCI & Avatars
(02:17:35) Stutter, Anxiety & Treatment
(02:22:55) Tools: Practices for Maintaining Calm Under Extreme Demands
(02:31:10) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab Premium, Neural Network Newsletter, Social Media
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 17 Oct 2022 08:00:00 -0000Fitness Toolkit: Protocol & Tools to Optimize Physical Health
I describe a fitness protocol that maximizes all the major sought-after aspects of physical fitness, including strength, endurance and flexibility. I discuss fundamentals of resistance training protocols, including repetitions, sets, inter-set and inter-workout rest periods and periodization of intensity and volume to improve strength and hypertrophy. I also explain how to integrate this with endurance training across the week by controlling the duration, timing and intensity of cardiovascular workouts. I also cover science-based protocols on leveraging the mind-body connection, deliberate breathing (during and after exercise), stretching, deliberate heat and cold exposure, and non-sleep deep rest (NSDR) for better workout performance and faster recovery. Further, I tackle a range of real-world issues that can affect a consistent training schedule, such as whether you should train if you are sick, have had a poor night of sleep or had a stressful event and how to start training again after a break and whether you should train in a fasted or fed state. Physical fitness is a key variable for immediate and long-term health. This episode provides a modifiable foundational template that can be adjusted based on your current fitness level, goals, time constraints, and access to different types of equipment.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
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Supplements from Momentous
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https://hubermanlab.com/premium
Timestamps
(00:00:00) Foundational Protocol for Fitness
(00:04:35) Tool: Soleus (Calf) Push-Ups, Glucose Utilization & Metabolism
(00:13:49) Sponsor: LMNT
(00:18:53) Core Principles of Fitness & Modifiable Variables
(00:23:37) Day 1: Long Endurance Workout
(00:34:38) Day 2: Leg Resistance Training, Strength & Hypertrophy
(00:36:13) Sponsor: AG1
(00:39:22) Key Principles of Resistance Training
(00:51:10) Day 3: Heat & Cold Exposure, Recovery
(01:00:35) Day 4: Torso & Neck Resistance Training
(01:09:55) Day 5: Moderate Intensity Cardiovascular Training, Running Alternatives
(01:16:43) Day 6: High-Intensity Interval Training, Maximum Heart Rate
(01:24:10) Day 7: Arms, Neck & Calves Resistance Training
(01:28:45) Flexibility of Foundational Protocol, Workout Spacing
(01:33:00) Tool: Mind-Muscle Contraction, Physiological Sighs
(01:37:10) Safety & Endurance/Cardiovascular Workouts
(01:38:32) Tool: Stress or Poor Sleep & Workouts, Recovery & NSDR
(01:41:20) Should You Train Fasted or Fed?
(01:43:58) Tool: Static Stretching & Flexibility, Irradiation & Resistance Training
(01:49:10) Tool: Hanging from a Bar & Fitness Metric
(01:50:16) Should You Train Sick?, Ramping Training
(01:53:33) Tool: Deliberate Slow Breathing & Recovery
(01:55:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab Premium, Neural Network Newsletter, Social Media
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 10 Oct 2022 08:00:00 -0000Dr. Nolan Williams: Psychedelics & Neurostimulation for Brain Rewiring
In this episode, my guest is Nolan Williams, M.D., a triple board-certified psychiatrist, neurologist and professor of psychiatry and behavioral sciences at Stanford School of Medicine. He is also the Director of the Stanford Brain Stimulation Lab. We discuss clinical applications for brain stimulation, behavioral protocols and novel drug treatments to halt and reverse mental health disorders, including depression and post-traumatic stress disorder (PTSD). We first discuss the neural circuits for self-identity and mood and stress control. We discuss Dr. Williams work using transcranial magnetic stimulation (TMS) to depression, trauma, PTSD, and other mood disorders. We then dive deep into the history, biology, modern use, and safety margins of the various psychedelics, including MDMA, LSD, ketamine, ibogaine, ayahuasca, and psilocybin, as well as cannabis and the use of SSRIs in both adults and children. Finally, we discuss behavioral treatments for mental health disorders, including sleep and sleep deprivation, light exposure, exercise, and training to control the brain-heart-rate pathways. Regardless of age, all those interested in mental health should benefit from the incredible breadth and depth of Dr. Williams knowledge and the clarity with which he conveys that information.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Nolan Williams, Brain Stimulation & Depression Treatment
(00:03:48) Sponsors: LMNT
(00:09:16) Depression, Risk Factors, Emergency Psychiatric Treatments
(00:15:11) The Brain-Heart Connection, Vagus Nerve, Prefrontal Cortex
(00:17:51) Right vs. Left Brain Hemispheres & Mood Balance, Connectome
(00:22:34) Heart Rate & Depression, Behavioral Interventions, Transcranial Magnetic Stimulation (TMS)
(00:33:02) Prefrontal Cortex & Cognitive Control, TMS
(00:35:30) Sponsor: AG1
(00:39:00) Belief/Identity Rules, Re-scripting, TMS & Talk Therapy
(00:45:49) Dorsolateral Prefrontal Cortex, TMS & Depression Treatment
(00:48:36) Cingulate Cortex & Emotion, Dissociation & Catatonia
(00:54:27) Ketamine, the Opioid System & Depression; Psychedelic Experience or Biology?
(01:03:42) SSRIs, Serotonin & Depression; Childhood, Chemical Imbalance or Circuit?
(01:13:58) Memories & Rule Creation; Psilocybin & Rule Resolution
(01:21:00) MDMA & Post-Traumatic Stress Disorder (PTSD) Treatment, Psilocybin & Depression Treatment
(01:24:12) Is MDMA Neurotoxic?, Drug Purity, Dopamine Surges, Post-MDMA Prolactin
(01:30:38) Psilocybin, Brain Connectivity & Depression Treatment
(01:34:53) Exposure Response Prevention: Letting Go & Depression Treatment
(01:41:23) Normal Spectrums for Mental Health Disorders
(01:45:35) Ibogaine & Life Review; PTSD, Depression & Clinical Trials
(01:57:16) Clinical Use of Psychedelics
(02:01:59) Ayahuasca, Brazilian Prisoner Study
(02:06:55) Cannabis: THC, CBD & Psychosis, Clinical Uses
(02:14:52) Personal Relative Drug Risk & Alcohol
(02:20:42) Circadian Reset for Depression, Sleep Deprivation, Light
(02:28:43) Stanford Neuromodulation Therapy (SNT) Study
(02:34:25) Space Learning Theory & TMS Stimulation
(02:45:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Huberman Lab Premium, Neural Network Newsletter, Social Media
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 03 Oct 2022 08:00:00 -0000The Effects of Cannabis (Marijuana) on the Brain & Body
In this episode, I discuss cannabis (aka marijuana), including the biological mechanisms underlying its effects on the mind and body, its known medical applications, its impact on libido, creativity, hunger, hormones and more. I also cover the known adverse health consequences of chronic and even acute (one-time) use and the factors that determine if cannabis is helpful or harmful. Additionally, I detail how the various strains of cannabis: sativa, indica and hybrid strains, can produce such divergent effects depending on the strain type, THC-to-CBD ratio, total dosage, and frequency of use. I review why cannabis can impact speech patterns and ones propensity to develop anxiety/depression during and after use and, in some individuals, paranoia. As the legal landscape for cannabis is rapidly evolving, this episode should interest a wide audience, including former/current cannabis users, those in the medical, sports, law enforcement, and educational communities and, of course, children, teenagers, and parents.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Huberman Lab Premium
https://hubermanlab.com/premium
Timestamps
(00:00:00) Cannabis (Marijuana)
(00:005:02) Sponsor: LMNT
(00:07:03) Tool: Non-Sleep Deep Rest (NSDR), Sleep & Anxiety
(00:15:08) Cannabis Strains, Psychoactive Compounds: THC & CBD
(00:19:34) Sativa vs. Indica, Stimulant vs. Relaxation Effects
(00:25:55) Hybrid Cannabis Strains, Type 1, 2 & 3 Strains
(00:31:56) Naturally Occurring Receptors: Nicotinic & Cannabinoid Receptors (CB1)
(00:35:18) Sponsor: AG1
(00:40:35) THC, CBD vs. Endogenous Cannabinoids, Dependence
(00:43:14) Endogenous Cannabinoids, Cannabinoid Receptors & Nervous System Function
(00:53:07) Biological Effects of Cannabis
(00:56:29) Cannabis Sativa & Subjective Effects: Mood, Stress, Alertness, Paranoia
(01:04:58) Cannabis Indica & Subjective Effects, Memory, Dosage
(01:09:41) Brain Areas Affected by THC & CBD, Side Effects
(01:16:08) Creativity: Convergent vs. Divergent Thinking & Dopamine
(01:26:41) Does Cannabis Increase Creativity?
(01:35:08) Chronic Cannabis Use & Changes in Speech Patterns
(01:46:46) Cannabis & Libido, Dopamine & Prolactin
(01:56:55) Cannabis & Hormones: Prolactin, Testosterone, Estrogen & Fertility
(02:06:53) Smoking/Vaping Tobacco or Cannabis & Negative Health Consequences
(02:10:06) Avoiding Cannabis During Pregnancy/Breastfeeding, Fetal Neural Development
(02:18:13) Negative Health Consequences of Cannabis, Anxiety & Depression, Tolerance
(02:25:57) Cannabis Use & Adolescence/Young Adulthood, Predisposition to Psychosis
(02:34:36) Adolescent Cannabis Use: Brain Development & Mental Health Disorders
(02:41:44) Cannabis & Pain Management, Divergent Effects of Cannabis
(02:44:54) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Huberman Lab Premium, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter, Facebook, LinkedIn
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 26 Sep 2022 08:00:00 -0000Dr. Casey Halpern: Biology & Treatments for Compulsive Behaviors & Binge Eating
My guest is Casey Halpern, M.D., Chief of Stereotactic and Functional Neurosurgery and Professor of Neurosurgery at the Perelman School of Medicine at the University of Pennsylvania. Dr. Halperns research and clinical practice focus on using deep brain stimulation to treat compulsive and movement disorders (e.g., binge eating disorders, bulimia, obsessive-compulsive disorder (OCD) and Parkinsons disease essential tremor, dystonia). We discuss using deep brain stimulation to help patients who suffer from movement and compulsive disorders and applying this treatment to patients afflicted with binge eating. We also explore applications of this technology to other conditions such as OCD, anorexia and tremor, and the future therapeutic directions of the use of non-invasive brain stimulation approaches, including transcranial magnetic stimulation and ultrasound, for the treatment of other psychiatric illnesses and conditions. This episode will interest those curious about the biology of eating, anorexia, bulimia, compulsive thoughts and behaviors, and movement.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Casey Halpern & Disordered Eating & Brain Stimulation
(00:03:35) Sponsor: LMNT
(00:08:28) Neurosurgeons View of the Brain, Neurosurgery Specialization
(00:13:05) Deep Brain Stimulation & Other Unexpected Positive Effects
(00:17:20) Obsessive Compulsive Disorder (OCD), Prescriptions & Cognitive Therapies
(00:25:40) Brain Areas in OCD, Risk, Rewards & Addiction
(00:29:30) Sponsor: AG1
(00:32:27) Facial and Vocal Ticks, Stimulants, Stress & Superstition
(00:39:28) Nucleus Accumbens, Reward Circuits, Eating Disorders & Obesity
(00:47:18) Stimulation of Nucleus Accumbens, Continuous vs. Episodic Stimulation
(00:49:49) Binge Eating Disorder & Loss of Control Eating
(00:53:02) Developing Binge Eating Disorder: Predisposition, Environment, Stress
(01:02:07) Electrodes in Nucleus Accumbens, Identifying Craving Cells
(01:11:41) Effects of Stimulation, Interrupting Craving, Intermediate Stimulation
(01:16:46) Anorexia, Obesity & Compulsions, Potential Treatments for Anorexia
(01:23:14) Non-Invasive Brain Stimulation, Transcranial Magnetic Stimulation
(01:32:27) MRI-Guided Focused Ultrasound: Tremor, Essential Tremor & Parkinsons
(01:36:40) Future of Non-Invasive Brain Stimulation, Epilepsy & Depression
(01:41:51) Pre-Behavioral States in Compulsion & Awareness, Mood Provocation
(01:48:02) Machine Learning/Artificial Intelligence & Compulsion Predictions
(01:53:05) Neurosurgeon Hands, Resistance Training & Deadlifts
(01:59:00) Neurosurgeon Calm, Quality Time & Prioritization, Neurosurgeon Training
(02:09:53) Daily Habits: Sleep, Exercise, Mediation
(02:11:59)Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter, Facebook, LinkedIn
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 19 Sep 2022 08:00:00 -0000Nicotines Effects on the Brain & Body & How to Quit Smoking or Vaping
In this episode, I explain how nicotine impacts the brain and body, including its potent ability to enhance attention, focus, and alertness, increase blood pressure and metabolism and reduce appetite. I discuss nicotines ability to increase the action of neurochemicals, including dopamine, norepinephrine, and acetylcholine and activate sympathetic (alertness-promoting) neural circuits. I also discuss common nicotine delivery methods, such as cigarettes, vaping, dip, and snuff, and how they each create their own unique experience and how they, but not nicotine itself, cause cancer and other adverse health effects. I also explain science-based tools to permanently quit smoking cigarettes or vaping, including peer-reviewed clinical hypnosis tools, antidepressants, and alternative nicotine replacement (patches, lozenges, gums etc.). As nicotine is one of the most widely used substances with billions of users most of whom report wanting to quit this episode ought to be of interest to former/current nicotine users, those who want to quit smoking or vaping and/or those interested in learning the biology behind how nicotine impacts the brain and body.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Nicotine
(00:03:41) Tool: Brief Daily Meditation & Focus
(00:05:59) The Arrow Model of Focus, Alpha GPC & Garlic Supplements
(00:10:05) Sponsor: LMNT
(00:14:35) Nicotine Effects vs. Methods of Delivery, Acetylcholine
(00:19:55) Where is Nicotine Found? Nicotinic Acetylcholine Receptors
(00:25:12) Nicotine & Effects on the Brain: Appetite, Dopamine & GABA
(00:29:37) Sponsor: AG1
(00:32:11) Nicotine, Acetylcholine & Attentional Spotlighting
(00:37:29) Nicotine, Norepinephrine & Alertness/Energy
(00:41:10) Nicotine & Effects on Appetite & Metabolism
(00:46:47) Nicotine & Effects on Body: Sympathetic Tone
(00:51:29) Nicotine & Cognitive Work vs. Physical Performance
(00:55:08) Nicotine Delivery Methods & Side Effects, Young People & Dependency
(00:58:35) Smoking, Vaping, Dipping & Snuffing: Carcinogens & Endothelial Cells
(01:02:34) Smoking, Vaping, Dipping & Snuffing: Negative Impacts on Lifespan & Health
(01:09:23) How to Quit Smoking, Nicotine Cravings & Withdrawal
(01:13:56) Vaping & Nicotine, Rates of Effect Onset, Dopamine, Addiction & Depression
(01:25:06) Tool: Quitting Smoking & Clinical Hypnosis, Reveri
(01:30:16) Bupropion (Wellbutrin) & Quitting Smoking
(01:36:24) Tool: A Nicotine Replacement Schedule to Quit Smoking, Nicotine Patch/Gum
(01:41:52) Tool: Biological Homeostasis & Nicotine Withdrawal, The First Week Strategy
(01:51:39) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter, Facebook
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 12 Sep 2022 08:00:00 -0000Dr. David Anderson: The Biology of Aggression, Mating, & Arousal
My guest is David Anderson, PhD, a world expert in the science of sexual behavior, violent aggression, fear and other motivated states. Dr. Anderson is a Professor of Biology at the California Institute of Technology (Caltech), a member of the National Academy of Sciences and an investigator with the Howard Hughes Medical Institute (HHMI). We discuss how states of mind (and body) arise and persist and how they probably better explain human behavior than emotions per se. We also discuss the many kinds of arousal that create varying levels of pressure for certain behaviors to emerge. We discuss different types of violent aggression and how they are impacted by biological sex, gender, context, prior experience, and hormones, and the neural interconnectedness of fear, aggression and sexual behavior. We also discuss peptidesand their role in social isolation-induced anxiety and aggression. Dr. Anderson also describes novel, potentially powerful therapeutics for mental health. This episode should interest anyone wanting to learn more about mental health, human emotions, sexual and/or violent behavior.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. David Anderson, Emotions & Aggression
(00:03:49) Sponsors: LMNT
(00:08:10) Emotions vs. States
(00:10:36) Dimensions of States: Persistence, Intensity & Generalization
(00:14:38) Arousal & Valence
(00:18:11) Aggression, Optogenetics & Stimulating Aggression in Mice, VMH
(00:24:42) Aggression Types: Offensive, Defensive & Predatory
(00:29:20) Evolution & Development of Defensive vs. Offensive Behaviors, Fear
(00:35:38) Hydraulic Pressures for States & Homeostasis
(00:37:24) Sponsor: AG1
(00:39:46) Hydraulic Pressure & Aggression
(00:44:50) Balancing Fear & Aggression
(00:48:31) Aggression & Hormones: Estrogen, Progesterone & Testosterone
(00:52:33) Female Aggression, Motherhood
(00:59:48) Mating & Aggressive Behaviors
(01:05:10) Neurobiology of Sexual Fetishes
(01:10:06) Temperature, Mating Behavior & Aggression
(01:15:25) Mounting: Sexual Behavior or Dominance?
(01:20:59) Females & Male-Type Mounting Behavior
(01:24:40) PAG (Periaqueductal Gray) Brain Region: Pain Modulation & Fear
(01:30:38) Tachykinins & Social Isolation: Anxiety, Fear & Aggression
(01:43:49) Brain, Body & Emotions; Somatic Marker Hypothesis & Vagus Nerve
(01:52:52) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, AG1 (Athletic Greens), Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 05 Sep 2022 08:00:00 -0000Focus Toolkit: Tools to Improve Your Focus & Concentration
In this episode, I provide a list of behavioral, nutritional, and supplement-based tools you can use to improve your ability to get into a focused state to do mental or physical work. I explain science-supported strategies for transitioning into focus, maintaining focus during the work bout, and exiting the focus session, which is also critical, including decompression/defocusing tools. I explain when and how to use: binaural beats, caffeine, deliberate cold exposure, the pros and cons of working in fasted vs. fed states, and supplements and foods that enhance dopamine, epinephrine (i.e., adrenaline) and acetylcholine to promote optimal focus. Also, I explain how short behavioral practices, such as meditation and visual gaze training, will benefit your ability to focus over the long term. As deep focus is crucial to significantly improve cognitive or physical performance in any realm, this episode should be useful to anyone. By the end, youll have an essential toolkit of science-supported, low- to zero-cost focus and concentration strategies to select from that can be tailored to your physical and mental performance needs.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Focus Toolkit
(00:04:42) Sponsors: AG1, LMNT
(00:09:37) The Arrow Model of Focus: Epinephrine, Acetylcholine & Dopamine
(00:15:15) Modulation vs. Mediation, Importance of Sleep
(00:18:11) Tool: Binaural Beats to Improve Concentration
(00:20:54) Tool: White, Brown & Pink Noise, Transition to Focused State
(00:22:55) Warm-Up for Cognitive Work, Refocusing Attention & Neuroplasticity
(00:26:14) Tool: Ultradian Cycles: Warm-Up, Maintaining Focus & Deliberate Defocusing
(00:31:22) How Many Daily Ultradian Cycles Can One Perform?
(00:32:28) Sponsor: AG1
(00:35:35) Virtusan: Mental & Physical Health Journeys
(00:36:52) Tool: Fasted vs. Fed States & Focus, Prevent an Afternoon Crash, Ketosis
(00:45:52) Tool: Foods to Improve Focus & Regulating Food Volume
(00:47:53) Tool: Caffeine & Focused Work, Dopamine Efficacy, Alertness
(00:52:55) Tool: Stress & Improved Concentration
(00:55:46) Tool: Deliberate Cold Exposure & Focus, Dopamine & Epinephrine
(01:00:39) Layer Focusing Tools & Design Your Own Protocols
(01:01:19) Tool: Short Meditation & Improved Ability to Refocus
(01:07:40) Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Defocus Periods
(01:12:13) Tool: Hypnosis & Focus/Deep Relaxation States
(01:16:07) Optimal Time of Day to Use Specific Tools
(01:16:46) Tool: Overt Visual Focus & Deliberate Gaze
(01:20:42) Covert Visual Focus; Deliberate Gaze Warm-Up & Focused Work
(01:24:43) Tool: Omega-3 Essential Fatty Acids
(01:27:28) Tool: Creatine Monohydrate
(01:29:10) Tool: Alpha-GPC & Acetylcholine, Increased Risk of Stroke? & Garlic
(01:33:52) Tool: L-Tyrosine Supplements & Food
(01:34:47) Combining & Choosing Focus Tools, Variability
(01:36:50) ADHD Prescriptions, Training Neural Circuits, Maintenance & Reduced Dosage
(01:39:19) Tool: Optimal Order Approaching Focus Tools, Prescriptions & Dependency
(01:42:56) Tool: Phenylethylamine & Dopamine
(01:44:50) Tool: Other Supplements to Enhance Dopamine, Epinephrine & Acetylcholine
(01:46:46) Behavioral, Nutrition & Supplement Tools for Focus
(01:49:12) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Momentous Supplements, AG1 (Athletic Greens), Instagram, Twitter, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Wed, 31 Aug 2022 08:00:00 -0000LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Portland, OR
Recently I had the pleasure of hosting two live events, one in Seattle, WA and one in Portland, OR. These events were part of a lecture series called The Brain Body Contract. My favorite part of each 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 in Portland, OR.
Get notified when new live events are announced: https://hubermanlab.com/tour
Thank you to our sponsors
Momentous: https://www.livemomentous.com/huberman
InsideTracker: https://insidetracker.com/huberman
Timestamps
(00:00:00) The Brain Body Contract Q&A
(00:01:08) Sponsors: Momentous, InsideTracker
(00:01:36) Upcoming Live Events: Los Angeles & New York
(00:02:16) What Are the Current Best Practices for Post-TBIs? Thoughts on Hyperbaric Oxygen Therapy?
(00:08:03) Are There Effective Ways to Decrease Dopamine When You Get Too Much of It?
(00:13:50) How and When to Improve Brain Plasticity if You Have 10 Minutes a Day?
(00:17:51) How to Use Supplements to Optimize Health When Career Prevents Consistent Routines?
(00:21:09) How Is Social Media Changing Our Brains?
(00:25:10) What New Piece of Neurological Research Most Excites You?
(00:28:35) Do You Believe in the Wim How Method? Does It Work? What's Happening in the Brain?
(00:37:08) Can Red Light Therapy Help Treat Exercise Intolerance and Fatigue in Mitochondrial Disease?
(00:40:39) Is It Possible to Over Do Ice Baths?
(00:46:10) What Are Your Favorite Brain Hacks for Doing Hard Things?
(00:48:25) What Do You Fear? How Do You Manage Fear?
(00:50:05) Conclusion
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 29 Aug 2022 08:00:00 -0000Dr. Erich Jarvis: The Neuroscience of Speech, Language & Music
My guest this episode is Dr. Erich Jarvis, PhDProfessor and the Head of the Laboratory of Neurogenetics of Language at Rockefeller University and Investigator with the Howard Hughes Medical Institute (HHMI). Dr. Jarvis research spans the molecular and genetic mechanisms of vocal communication, comparative genomics of speech and language across species and the relationship between speech, language and movement. We discuss the unique ability of humans (and certain animal species) to learn and communicate using complex language, including verbal speech production and the ability to interpret both written and spoken language. We also discuss the connections between language, singing and dance and why song may have evolved before language. Dr. Jarvis also explains some of the underlying biological and genetic components of stutter/speech disorders, non-verbal communication, why it's easiest to learn a language as a child and how individuals can learn multiple languages at any age. This episode ought to be of interest to everyone interested in the origins of human speech, language, music and culture and how newer technology, such as social media and texting, change our brains.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Erich Jarvis & Vocal Communication
(00:03:58) Sponsors: AG1, LMNT
(00:08:01) Speech vs. Language, Is There a Difference?
(00:10:55) Animal Communication, Hand Gestures & Language
(00:15:25) Vocalization & Innate Language, Evolution of Modern Language
(00:21:10) Humans & Songbirds, Critical Periods, Genetics, Speech Disorders
(00:27:11) Innate Predisposition to Learn Language, Cultural Hybridization
(00:31:34) Genes for Speech & Language
(00:35:49) Learning New or Multiple Languages, Critical Periods, Phonemes
(00:40:47) Sponsor: AG1
(00:42:52) Semantic vs. Effective Communication, Emotion, Singing
(00:47:32) Singing, Link Between Dancing & Vocal Learning
(00:52:55) Motor Theory of Vocal Learning, Dance
(00:55:03) Music & Dance, Emotional Bonding, Genetic Predispositions
(01:04:11) Facial Expressions & Language, Innate Expressions
(01:09:35) Reading & Writing
(01:15:13) Writing by Hand vs. Typing, Thoughts & Writing
(01:20:58) Stutter, Neurogenetics, Overcome Stutter, Conversations
(01:26:58) Modern Language Evolution: Texting, Social Media & the Future
(01:36:26) Movement: The Link to Cognitive Growth
(01:40:21) Comparative Genomics, Earth Biogenome Project, Genome Ark, Conservation
(01:48:24) Evolution of Skin & Fur Color
(01:51:22) Dr. Erich Jarvis, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Momentous Supplements, AG1 (Athletic Greens), Instagram, Twitter Neural Network Newsletter, Huberman Lab Clips
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 22 Aug 2022 08:00:00 -0000What Alcohol Does to Your Body, Brain & Health
In this episode, I discuss the physiological effects that drinking alcohol has on the brain and body at different levels of consumption and over time. I also describe genetic differences that predispose certain individuals to alcoholism, binge and habit-drinking. I explain alcohol metabolism in simple terms and how it effectively acts as a poison, leading to cellular stress and damage. I then explain that it impacts neuronal function and changes our thinking and behavior hallmarks of inebriation. I also discuss how alcohol consumption of different amounts impacts inflammation, stress, neurodegeneration, and cancer risk and negatively impacts the gut microbiome, brain thickness, hormone balance, mood and feelings of motivation. Additionally, I discuss the biology of hangovers and describe science-based strategies to mitigate the severity of a hangover. Since alcohol is one of the most widely consumed recreational substances, this episode ought to be of relevance to everyone.Indeed, even low-to-moderate alcohol consumption negatively impacts the brain and body in direct ways. The goal of this episode is to help people make informed decisions about their alcohol consumption that are in keeping with their mental and physical health goals.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Effects of Alcohol Consumption
(00:03:19) Low to Moderate Alcohol Consumption & Neurodegeneration
(00:06:14) Sponsors: AG1, LMNT
(00:10:46) Historical Context & Uses of Alcohol
(00:13:28) Alcohol Metabolism, Empty Calories
(00:18:23) Inebriation: Top-Down Inhibition, Impulsivity & Memory Formation
(00:24:23) Long-Lasting Effects & Impulsivity, Neuroplasticity & Reversibility
(00:27:55) Food & Alcohol Absorption
(00:30:07) Alcohol & Serotonin, SSRIs & Depression, Risk for Alcoholism, Blackouts
(00:37:39) Predisposition for Alcoholism; Chronic Consumption, Cortisol & Stress
(00:43:29) Sponsor: AG1
(00:46:07) Genetic Predisposition for Alcoholism, Consuming Alcohol Too Young
(00:52:27) Gut-Liver-Brain Axis: Alcohol, Gut Microbiome, Inflammation & Leaky Gut
(00:59:46) Tool: Improving/Replenishing Gut Microbiome
(01:02:44) Reducing Alcohol Consumption & Stress
(01:04:25) Hangover: Alcohol & Sleep, Anxiety, Headache
(01:12:11) Hangover Recovery, Adrenaline & Deliberate Cold Exposure
(01:17:16) Hangover Recovery, Dehydration & Electrolytes
(01:20:45) Types of Alcohol & Hangover Severity, Congeners
(01:25:25) Alcohol Tolerance, Dopamine & Serotonin, Pleasure-Pain Balance
(01:33:36) Are There Any Positive Effects of Alcohol?, Resveratrol
(01:35:42) Alcohol & Brain Thickness
(01:37:11) Alcohol & Cancer Risk: DNA Methylation, Breast Cancer Risk
(01:44:31) Mitigating Cancer Risk, Folate, B Vitamins
(01:46:54) Alcohol & Pregnancy, Fetal Alcohol Syndrome
(01:50:58) Hormones: Testosterone & Estrogen Balance
(01:55:09) Negative Effects of Alcohol Consumption
(01:58:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips
Title Card Photo Credit: Mike Blabac
Disclaimer
Wed, 17 Aug 2022 08:00:00 -0000LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Seattle, WA
Recently I had the pleasure of hosting two live events, one in Seattle, WA and one in Portland, OR. These events were part of a lecture series called The Brain Body Contract. My favorite part of each 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 in Seattle, WA.
Get notified when new live events are announced: https://hubermanlab.com/tour
Thank you to our sponsors
Momentous: https://www.livemomentous.com/huberman
InsideTracker: https://insidetracker.com/huberman
Timestamps
(00:00:00) The Brain Body Contract Q&A
(00:01:07) Sponsors: Momentous, InsideTracker
(00:01:35) Upcoming Live Events: Los Angeles & New York
(00:02:16) What Is Your Most-Used Protocol?
(00:04:12) Should You Vary Wake-Up Time Seasonally?
(00:06:05) Why Is My Drive Depleted Upon Waking-Up?
(00:08:42) What Are Your Favorite/Most Impactful Books?
(00:12:08) What Excites You About the Future of Mental Health Treatment?
(00:17:25) What Is the Biggest Area for Performance Enhancement?
(00:21:44) Can You Still Do a Kickflip?
(00:22:32) Tips on How to Improve Memory
(00:24:54) How Do You Manage Social Media Addiction?
(00:27:43) Were You Nervous Tonight/ How Did You Prepare?
(00:29:10) Is Learning from Failure Equal to Learning from Success?
(00:32:23) When Are You Going to Start Training Jiu-Jitsu?
(00:33:28) Discuss the Supplements You Take
(00:36:29) Advice or Protocols to Improve Learning & Retention
(00:38:42) What Exciting Research/Work are You Doing?
(00:40:22) How Does Dopamine Factor into Neuroplasticity?
(00:43:12) What Advice Do You Have for Future Scientists?
(00:46:47) Is Age 66 Too Old for Neuroplasticity & Learning?
(00:48:00) How Do You Read Research Papers?
(00:49:40) What is Your Favorite Condiment?
(00:50:10) Most Important Takeaway from Your ADHD Research?
(00:52:58) What Future Episodes Are in the Pipeline?
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 15 Aug 2022 08:00:00 -0000Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity
My guest this episode is Dr. Peter Attia, M.D., who trained at Stanford University School of Medicine, Johns Hopkins Hospital and the National Institutes of Health (NIH). Dr. Attia is host of The Drive podcast and is a world expert on behavioral approaches, nutritional interventions, supplementation and pharmacological techniques to improve lifespan, healthspan and athletic performance. We discuss how best to evaluate your health status using routine blood work, body scans and regular tests of physical strength and endurance. Dr. Attia explains what he uses with his patients to back-cast their health goals as a way to design their exercise and nutritional programs. We also discuss hormone modulation and replacement therapy for both men and women. We explain how cholesterol and related factors contribute to cardiovascular disease risk and how to monitor and mitigate that risk. Dr. Attia details various supplementation, nutrition, exercise and prescription approaches useful to people in every decade of life to improve vitality, reduce their risk of disease and increase the number of years sustaining peak cognitive and physical health.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Assessing Health Status & Improving Vitality
(00:03:07) Sponsors: AG1, LMNT
(00:07:29) Lifespan: Bloodwork & Biomarkers Testing, The 4 Horseman of Disease
(00:11:51) Healthspan: Functional Testing, Cognitive & Emotional States
(00:13:59) Blood Testing: Best Frequency
(00:16:01) DEXA Scan: Lean Mass & Fat, Bone Mineral Density & Osteoporosis
(00:22:33) Bone Mineral Density & Age-Related Decline, Strength Training, Corticosteroids
(00:29:24) Osteopenia & Osteoporosis Diagnosis, Strength Training
(00:29:52) Sponsor: AG1
(00:32:16) Back-casting: Defining Your Marginal Decade
(00:38:31) All-Cause Mortality: Smoking, Strength, VO2 max
(00:44:43) Attias Rule of Supplementation, Centenarian Decathlete Physical Goals
(00:49:24) Importance of Exercise, Brain Health, MET hours
(00:55:23) Nicotine & Cognitive Focus
(01:03:12) Menstruation, PMS & Menopause
(01:10:10) Hormone Replacement Therapy, Menopause & Breast Cancer Risk
(01:22:06) Estrogen, Progesterone & Testosterone Therapies in Women
(01:26:35) Hormone Replacement Therapy in Men, SHBG & Testosterone, Insulin
(01:37:23) Clomid, Pituitary, Testosterone & Cholesterol, Anastrozole, HCG
(01:47:46) Fadogia Agrestis, Supplements, Rapamycin
(01:52:06) Testosterone Replacement Therapy & Fertility
(01:59:26) Total Testosterone vs. Free Testosterone
(02:02:51) Cholesterol & Dietary Cholesterol, Saturated Fat, LDL & HDL, Apolipoprotein B
(02:17:42) Apolipoprotein B, Diet, Statins & Other Cholesterol Prescriptions
(02:25:15) Cardiovascular Disease, Age & Disease Risk
(02:28:53) Peptides, Stem Cells, BPC157, PRP (Platelet-Rich Plasma), Injury Rehabilitation
(02:37:40) Metabolomics & Exercise
(02:40:44) GLP-1 & Weight Loss
(02:47:06) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 08 Aug 2022 08:00:00 -0000Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
In this episode, I describe a comprehensive toolkit consisting of behavioral and supplement-based tools that you can customize to enhance the quality, duration and impact of your sleep. This has an enormous positive impact on your overall health and daytime functioning, brain, hormones and immune system. I teach you how to effectively harness light (and darkness), temperature, food, exercise, caffeine, supplements, and digital devices in order to fall asleep faster, stay deeply asleep longer and overall, and achieve better quality sleep. I also describe how these tools can be modified to recover quickly from a poor nights sleep, jet lag or bouts of shift work. Given that sleep is the foundation of all mental health, physical health and performance, this episode should benefit everyone as it provides an essential toolkit of science-supported, low- to zero-cost strategies that can be tailored to optimize your sleep routine.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Tools to Optimize Sleep
(00:03:18) Sponsors: LMNT, Eight Sleep
(00:08:24) Factors to Control Circadian Rhythm & Sleep
(00:15:10) Morning Tool: Morning Sunlight Viewing, Cortisol
(00:20:44) Morning Sunlight: Circadian Rhythm, Artificial Lights, Cloudy Days
(00:26:18) Evaluating Light in Environment, Compensating for Missed Morning Light
(00:29:01) Sponsor: AG1
(00:30:46) Morning Tools: Temperature & Deliberate Cold Exposure, Exercise
(00:34:58) Timing Caffeine, Afternoon Crash, Exercise
(00:40:08) Timing Eating, Alertness & Circadian Rhythm
(00:45:20) 3 Daily Critical Periods
(00:46:49) Afternoons: Naps, Deep Relaxation (NSDR, Self-Hypnosis), Exercise & Body Temperature, Caffeine
(00:51:59) Afternoon Tools: Viewing Sunlight in Late Afternoon, Evening Light
(00:56:45) Evening/Night Tools: Overhead Artificial Lights, Light Sensitivity
(01:04:40) Evening Tools: Hot Bath/Sauna, Temperature & Sleeping Environment
(01:09:40) Alcohol, THC & Reduced Sleep Quality; CBD, Anxiety & Falling Asleep
(01:11:45) Sleep Supplements: Magnesium Threonate, Apigenin & Theanine
(01:16:34) Melatonin Supplementation (Caution)
(01:17:44) Additional Sleep Supplements: GABA, Glycine, Myo-Inositol & Anxiety
(01:20:08) Falling Back Asleep: Reveri App, NSDR, Yoga Nidra
(01:22:55) Staying Asleep: Eye Masks, Ear Plugs, Elevating Feet
(01:24:58) Tool: Sleep Apnea & Nasal Breathing
(01:28:20) Sleep Schedule Consistency, Weekends, Compensatory Sleep & Caffeine
(01:31:14) Tools: Temperature Minimum & Jet Lag, Shift Work & Red Lights
(01:37:38) Behavioral Tools for 3 Daily Critical Periods
(01:39:26) Zero-Cost Support, YouTube Feedback, Huberman Lab Clips, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 01 Aug 2022 08:00:00 -0000Dr. Emily Balcetis: Tools for Setting & Achieving Goals
My guest this episode is Dr. Emily Balcetis, PhD, Professor of Psychology at New York University (NYU). Dr. Balcetis research focuses on how our perception of the world, particularly our visual perceptions, influences our level and persistence of motivation, how we conceptualize goals, actual goal achievement, and our emotional state as we pursue goals. Dr. Balcetis explains how to best visualize and overcome challenges in pursuit of larger, complex goals. We also discuss the science of how to define goals and intermediate milestones, overcome obstacles, and effectively track progress. This episode highlights science-based, immediately actionable tools that anyone can use to set and achieve physical and/or cognitive goals more effectively.
For the full show notes, visit hubermanlab.com
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Emily Balcetis, Visualization of Goals & Motivation
(00:03:41) Sponsors: LMNT
(00:08:08) Vision & Motivation
(00:11:37) Tool: Narrowing Visual Focus & Improving Exercise
(00:21:39) Adjusting Visual Attention & Perceived Fatigue
(00:25:14) Tool: Visual Focus Spotlight
(00:27:57) Tool: Goal Gradient Hypothesis, Visual Spotlight to Increase Effort
(00:32:23) Sponsor: AG1
(00:35:00) Defining Goals vs. Accomplishing Goals, Dream Boards & Goal Lists
(00:41:28) Tool: How to Setting Better Goals & Identify Obstacles
(00:46:38) Vision is Unique, Challenging the Visual System, Realistic Goals & Micro-Goals
(00:57:12) Do Fit People View the World Differently?, States of Body & Visual Experiences
(01:05:54) Caffeine, Stimulants, Visual Windows & Motivation
(01:10:13) Tools: Goal Setting & Cognitive (Non-Physical) Goals, Data Collection
(01:21:54) Year in Review & Memory
(01:26:32) Visual Tools & Mental Health, Depression & Visual Priming
(01:31:33) Focusing Attention & Increasing Visual Detail/Resolution
(01:36:12) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter, Instagram, Twitter, Momentous Supplements
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 25 Jul 2022 08:00:00 -0000The Science & Treatment of Bipolar Disorder
In this episode, I explain the biology, symptoms, causes and types of bipolar disorder (sometimes called bipolar depression). I discuss neuroplasticity and how the brain normally regulates mood, energy, and perceptions; then, I contrast that with the biology of bipolar disorder, which is characterized by extremes of energy and mood, e.g., mania and depression. I outline the mechanisms through which bipolar disorder manifests in the brain, including deficits of interoception and reduced connections between the parietal and limbic systems. I also outline how treatment options (such as lithium) work in part through homeostatic plasticity. I discuss not only lithium but also the treatment of bipolar with ketamine, different talk therapies, electroconvulsive therapy, transcranial magnetic stimulation, and nutraceuticals, including Omega-3 and Inositol supplementation. This episode should interest anyone who has or knows someone with bipolar disorder and, more broadly, those interested in how the brain works to create a balance between thoughts, energy levels, focus, and mood.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Bipolar Disorder
(00:03:42) Tool: Appetite Suppression & GLP-1, Parallel Pathways, Yerba Mate
(00:9:19) Sponsors: AG1, LMNT
(00:14:24) Prevalence & Severity of Bipolar Disorder
(00:16:30) Bipolar Disorder I, Diagnostic Criteria of Mania
(00:28:58) Bipolar Disorder II, Individual Variability
(00:33:07) Bipolar I vs. Bipolar II: Manic, Depressive & Symptom-Free States
(00:38:20) Consequences of Bipolar Disorder, Heritability
(00:46:53) Bipolar Disorder vs. Borderline Personality Disorder
(00:51:51) Mania & Depression, Negative Impacts
(00:53:06) History of Lithium Treatment
(01:02:44) Lithium Treatment & Side-Effects
(01:05:05) Effects of Lithium: BDNF, Anti-inflammatory & Neuroprotection
(01:10:10) Neural Circuits of Bipolar Disorder, Interoception, Hyper- vs. Hypoactivity
(01:17:11) Neural States & Mania, Parietal Lobe & Limbic System
(01:22:58) Homeostatic Plasticity, Synaptic Scaling, Lithium & Ketamine
(01:36:00) Talk Therapies: Cognitive Behavioral Therapy, Family-Focused Therapy, Interpersonal & Social Rhythm Therapy
(01:43:18) Electroconvulsive Therapy (ECT), Transcranial Magnetic Stimulation (rTMS)
(01:48:01) Psylocibin, Cannabis
(01:51:50) Lifestyle Support, Supplements: Inositol & Omega-3 Fatty Acids
(02:03:31) Omega-3s, Membrane Fluidity & Neuroplasticity
(02:06:44) Mania, Creativity & Occupations
(02:15:33) Bipolar Disorder: Diagnosis, Neural Circuits & Treatment
(02:17:45) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 18 Jul 2022 08:00:00 -0000Dr. Charles Zuker: The Biology of Taste Perception & Sugar Craving
My guest this episode is Charles Zuker, Ph.D.,Professor of Biochemistry, Molecular Biophysics and Neuroscience at Columbia University and an Investigator with the Howard Hughes Medical Institute. Dr. Zuker is the worlds leading expert in the biology of taste, thirst and craving. His laboratory explores the mechanisms of taste perception, focusing on how our conscious and unconscious processing of specific foods and nutrients guide our actions and behaviors. We discuss the neural circuits of taste,the gut-brain axis, the basis of food cravings and the key difference between wanting (craving) and liking (perceiving) sugar. We also explore how taste perception relates to specific food satiety, thirst, to our emotions, and expectation. We also consider how sugar containing and highly-processed foods can hijack the natural balance of the taste and digestive systems. Dr. Zuker provides a true masterclass in the biology of taste and perception that ought to be of interest to anyone curious about how the brain works, our motivated behaviors and the neural, chemical perceptual aspects of the mind.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Charles Zuker & Taste Perception
(00:03:22) Sponsors: AG1, LMNT
(00:08:35) Sensory Detection vs. Sensory Perception
(00:11:48) Individual Variations within Perception, Color
(00:16:20) Perceptions & Behaviors
(00:20:19) The 5 Taste Modalities
(00:26:18) Aversive Taste, Bitter Taste
(00:28:00) Survival-Based & Evolutionary Reasons for Taste Modalities, Taste vs. Flavor
(00:30:14) Additional Taste Modalities: Fat & Metallic Perception
(00:34:02) Tongue Taste Map, Taste Buds & Taste Receptors
(00:39:34) Burning Your Tongue & Perception
(00:42:54) The Meaning of Taste Stimuli, Sweet vs. Bitter, Valence
(00:51:55) Positive vs. Negative Neuronal Activation & Behavior
(00:56:16) Acquired Tastes, Conditioned Taste Aversion
(01:01:44) Olfaction (Smell) vs. Taste, Changing Tastes over Ones Lifetime
(01:09:14) Integration of Odor & Taste, Influence on Behavior & Emotion
(01:17:26) Sensitization to Taste, Internal State Modulation, Salt
(01:24:05) Taste & Saliva: The Absence of Taste
(01:28:10) Sugar & Reward Pleasure Centers; Gut-Brain Axis, Anticipatory Response
(01:36:23) Vagus Nerve
(01:43:09) Insatiable Sugar Appetite, Liking vs. Wanting, Gut-Brain Axis
(01:52:03) Tool: Sugar vs. Artificial Sweeteners, Curbing Appetite
(01:54:06) Cravings & Gut-Brain Axis
(01:57:30) Nutrition, Gut-Brain Axis & Changes in Behavior
(02:01:53) Fast vs. Slow Signaling & Reinforcement, Highly Processed Foods
(02:10:38) Favorite Foods: Enjoyment, Sensation & Context
(02:15:58) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 11 Jul 2022 08:00:00 -0000Optimize & Control Your Brain Chemistry to Improve Health & Performance
In this episode, I explain the biological roles of the four major neuromodulatorsdopamine, epinephrine (aka adrenaline), serotonin, and acetylcholineand describe how these neuromodulators impact a wide variety of mental states and behaviors, including focus, creativity, motivation, drive, learning, alertness, mood, relationships, and feelings of well-being. Then, with that foundational understanding in mind, I describe a potent toolkit of science-supported behavioral, nutrition, and supplementation tools that can be used to increase baseline levels of individual neuromodulators and that can be modified for specific goals. This episode summarizes low-or-no-cost, actionable, science-based tools that can benefit anyone in order to enhance their levels of brain chemicals and improve mental health, physical health, and performance.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Optimizing Neurochemicals to Improve Health
(00:05:30) Sleep & Maintaining Healthy Metabolism
(00:09:52) Tools: How to Wake Up Earlier, Night Owls
(00:18:58) Sponsors: AG1, LMNT
(00:22:05) Nervous System Overview
(00:31:32) How Neuromodulators Work
(00:34:24) Baseline Neuromodulator Levels, 3 Daily Phases
(00:42:15) Hormones Modulate Neuromodulators
(00:52:12) The 4 Major Types of Neuromodulators
(01:01:45) Tool Kit 1: Increase Baseline Dopamine & Focus
(01:08:52) Tyrosine-rich Foods & Dopamine
(01:10:59) Dopamine Supplementation: Mucuna Pruriens, L-tyrosine & Phenylethylamine
(01:16:00) Deliberate Cold Exposure & Dopamine
(01:21:12) Tool Kit 2: Additional Tips to Increase Dopamine
(01:26:10) Tool Kit 3: Increase Epinephrine (Adrenaline) & Alertness
(01:34:34) Tool Kit 4: Increase Acetylcholine & Attention/Learning; Choline-rich Foods
(01:37:29) Acetylcholine Supplements: Nicotine, Alpha GPC, Huperzine
(01:44:47) Tool Kit 5: Behavior to Increase Focus & Acetylcholine
(01:46:56) Tool Kit 6: Behavior to Increase Serotonin & Feelings of Well-being
(01:50:51) Tools: Tryptophan-Rich Foods & Serotonin
(01:53:31) Tools: Serotonin Supplements: Cissus Quadrangularis, 5-HTP, Myo-inositol
(02:02:14) Use the Neurochemical Toolkit to Meet Individual Goals
(02:06:44) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 04 Jul 2022 08:00:00 -0000Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools
My guest this episode is Jeff Cavaliere, MSPT CSCS, a world-class physical therapist and Certified Strength & Conditioning Specialist. Jeff has coached athletes ranging from novice to professional and has taught science-based physical training protocols to tens of millions of everyday people via his enormously clear and actionable online programs. Jeff is a true expert on proper resistance and cardiovascular training, injury prevention and rehabilitation and has extensive knowledge on proper form, posture, nutrition and supplementation. We discuss how to best design and optimize a physical training program to achieve your specific goals. We also discuss how to build and leverage mental focus during workouts, when and how to stretch, pain management and enhancing workout recovery and sleep, and how to personalize your training and nutrition program over time. Jeffs knowledge and science-based approach ought to benefit everyone in reaching their desired fitness, aesthetic and overall health goals.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Jeff Cavaliere, Physical Training
(00:04:33) Sponsors: AG1, LMNT
(00:08:38) Tool: A Fitness Plan for General Health
(00:13:27) Tool: Optimizing Body Part Training Splits
(00:20:12) Two-a-Day Training
(00:22:33) Cardiovascular Conditioning, High-Intensity Interval Training (HIIT) & Skills
(00:28:24) Tool: Mind-Muscle Connection, The Cavaliere Cramp Contraction Test
(00:35:05) Muscularity & Resting Tone
(00:41:31) Tool: Muscle Recovery & Soreness, Grip Strength
(00:50:39) Sleep & Sleep Position
(00:57:24) Active (Dynamic) vs. Passive Stretching, Timing & Healing Muscle
(01:07:23) Tool: Jumping Rope
(01:12:56) Internal & External Rotation, Upright Row vs. High Pull
(01:24:27) Back Pain Relief & Medial Glutes, Body Pain & Origins
(01:37:39) Tool: Properly Holding Weights & Deepening Grip
(01:43:54) Tool: Physical Recovery, Heat & Cold Exposure
(01:47:19) Tool: Record Keeping for Training Performance & Rest Time
(01:51:47) Nutrition Principles & Consistency, Processed Foods & Sugar
(02:00:15) Tool: Plate Eating: Protein, Fibrous & Starchy Carbohydrates
(02:11:25) Training in Men vs. Women, Training for Kids & Adolescents
(02:18:05) Tool: Pre- and Post-Training Nutrition
(02:26:30) Intensity & Training Consistency
(02:29:53) AthleanX, Jesse Laico & Fitness Journeys
(02:38:27) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 27 Jun 2022 08:00:00 -0000The Science & Treatment of Obsessive-Compulsive Disorder (OCD)
In this episode, I explain the biology and psychology of obsessive-compulsive disorder (OCD)a prevalent and debilitating condition. I also discuss the efficacy and mechanisms behind OCD treatmentsboth behavioral and pharmacologic as well as holistic and combination treatments and new emerging treatments, including directed brain stimulation. I explain the neural circuitry underlying repetitive thought-action loops and why in OCD, the compulsive actions merely make the obsessions even stronger. I review cognitive-behavioral therapies like exposure therapy and SSRIs, holistic approaches, and nutraceuticals, detailing the efficacy of each approach and what science says about how to combine and sequence treatments. I describe an often effective approach for treating OCD where clinicians use cognitive behavioral therapy (CBT) to deliberately bring patients into states of high anxiety while encouraging them to suppress compulsive actions in order to help them learn to overcome repetitious thought/action cycles. This episode should interest anyone with OCD, anyone who knows someone with OCD or OCPD, and more generally, those interested in how the brain works to control thoughts and actions, whether those thoughts are intrusive or not.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Obsessive-Compulsive Disorder (OCD)
(00:04:06) Sponsors: AG1, LMNT
(00:08:28) What is OCD and Obsessive-Compulsive Personality Disorder?
(00:11:18) OCD: Major Incidence & Severity
(00:15:10) Categories of OCD
(00:21:33) Anxiety: Linking Obsessions & Compulsions
(00:27:33) OCD & Familial Heredity
(00:29:10) Biological Mechanisms of OCD, Cortico-Striatal-Thalamic Loops
(00:39:36) Cortico-Striatal-Thalamic Loop & OCD
(00:46:39) Clinical OCD Diagnosis, Y-BOCS Index
(00:51:38) OCD & Fear, Cognitive Behavioral Therapy (CBT) & Exposure Therapy
(01:01:56) Unique Characteristics of CBT/Exposure Therapy in OCD Treatment
(01:10:18) CBT/Exposure Therapy & Selective Serotonin Reuptake Inhibitors (SSRIs)
(01:22:30) Considerations with SSRIs & Prescription Drug Treatments
(01:25:17) Serotonin & Cognitive Flexibility, Psilocybin Studies
(01:31:50) Neuroleptics & Neuromodulators
(01:36:09) OCD & Cannabis, THC & CBD
(01:39:29) Ketamine Treatment
(01:41:43) Transcranial Magnetic Stimulation (TMS)
(01:46:22) Cannabis CBD & Focus
(01:47:50) Thoughts Are Not Actions
(01:51:27) Hormones, Cortisol, DHEA, Testosterone & GABA
(02:00:55) Holistic Treatments: Mindfulness Meditation & OCD
(02:03:28) Nutraceuticals & Supplements: Myo-Inositol, Glycine
(02:09:45) OCD vs. Obsessive-Compulsive Personality Disorder
(02:20:53) Superstitions, Compulsions & Obsessions
(02:31:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 20 Jun 2022 08:00:00 -0000Ido Portal: The Science & Practice of Movement
My guest is Ido Portal, the worlds foremost expert on human movement. Ido has spent a lifetime studying, combining and evolving elements from an enormous range of martial arts, dance genres, athletic endeavors, and science, to develop a unified theory and practice of movement called The Ido Portal Method. Here we discuss all things movement, including the role of the nervous system, reflexive versus deliberate movement patterns, and the link between emotions and awareness in movement. We also discuss learning and neuroplasticity, the mind-body connection and how movement itself can be leveraged toward expanding other types of skills- cognitive, creative and otherwise. As one of the most sought out teachers of movement alive today, the knowledge Ido shares in this conversation can benefit everyonechildren, adults, athletes, dancers, clinicians and trainers and the everyday person.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Ido Portal, Movement & Movement Practice
(00:03:42) Sponsors: AG1, LMNT
(00:07:49) What is Movement?
(00:10:56) Movement & the Body-Mind Connection
(00:14:47) Entry Points to Movement
(00:18:08) Early Education in Movement: Awareness, Play & Examination
(00:21:19) Stillness, Movement & the Environment, Playfulness
(00:31:34) Unique Postures, Types of Movement, Contents vs. Containers
(00:40:50) Discomfort: Marker of Movement, Failures & Learning
(00:47:05) Movement Diversity, Squat Challenge, Injury, Movement Evolution
(00:56:36) Animal & Human Movements, Gain & Change
(01:02:04) Core Movement, Emotion & Memory, Spinal Waves, Evolution
(01:12:39) Song, Dance & Complex Language, Movement as Language, Consilience
(01:21:39) Movement Culture, Community, Collective Knowledge, Wild & Wise
(01:26:36) Potential for Movement, Humming
(01:32:18) Instructiveness vs Permissiveness, Degrees of Freedom
(01:35:50) Variety, Diversity & Virtuosity
(01:38:06) Vision & Movement, Focus & Awareness, Panoramic Awareness
(01:48:28) Hearing & Movement
(01:52:43) Walking Gaits
(01:56:55) Playful Variability & Evolution, Improvisation & Openness
(02:03:05) Reactivity & Personal Space, Touch & Proximity to Others, Play & Discomfort
(02:18:13) Visualization & Experience, Feedback
(02:20:14) Linear Movement & Movement Investigation, Examination
(02:31:45) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 13 Jun 2022 08:00:00 -0000Improve Flexibility with Research-Supported Stretching Protocols
In this episode, I explain the science behind limb range of motion and flexibility and how to increase them by using science-supported protocols. Flexibility is crucial for physical movements and can help prevent injuries, decrease inflammation, modulate physical and mental pain, impact exercise recovery speed and even potentially slow the progression of certain diseases. I explain the biology of flexibility, including the specific neural mechanisms that sense stretch and load (i.e., tension) on the muscles and limbs, as well as how specific brain regions like the insula combine those signals to ultimately control limb range of movement. I also provide science-based stretching and micro-stretching protocols that reliably improve limb flexibility with the minimum necessary time investment. I review all the details of those stretching protocols: how often to do them, for how long, their timing relative to other exercises, sets, the time between sets, measuring progress and more. All people, physically active or not, should benefit from the information and tools described in this episode.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
InsideTracker: https://insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Flexibility & Stretching
(00:02:57) Sponsors: AG1, InsideTracker
(00:07:22) Innate Flexibility
(00:09:23) Movement: Nervous System, Connective Tissue & Muscle; Range of Motion
(00:17:51) Golgi Tendon Organs (GTOs) & Load Sensing Mechanisms
(00:20:20) Decreased Flexibility & Aging
(00:22:38) Insula, Body Discomfort & Choice
(00:30:02) von Economo Neurons, Parasympathetic Activation & Relaxation
(00:42:00) Muscle Anatomy & Cellular Lengthening, Range of Motion
(00:47:16) Tool: Protocol - Antagonistic Muscles, Pushing vs. Pulling Exercises
(00:51:57) Types of Stretching: Dynamic, Ballistic, Static & PNF (Proprioceptive Neuromuscular Facilitation)
(00:59:36) Tool: Increasing Range of Motion, Static Stretching Protocol, Duration
(01:05:56) Tool: Static Stretching Protocol & Frequency
(01:13:55) Tool: Effective Stretching Protocol
(01:17:12) Tool: Warming Up & Stretching
(01:19:17) Limb Range of Motion & General Health Benefits
(01:25:30) PNF Stretching, Golgi Tendon Organs & Autogenic Inhibition
(01:31:23) Tool: Anderson Protocol & End Range of Motion, Feeling the Stretch
(01:32:50) Tool: Effectiveness, Low Intensity Stretching, Micro-Stretching
(01:41:33) Tool: Should you Stretch Before or After Other Exercises?
(01:45:41) Stretching, Relaxation, Inflammation & Disease
(01:51:37) Insula & Discomfort, Pain Tolerance & Yoga
(02:00:36) Tools: Summary of Stretching Protocols
(02:03:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 06 Jun 2022 08:00:00 -0000Dr. Paul Conti: Therapy, Treating Trauma & Other Life Challenges
My guest this episode is Dr. Paul Conti, M.D., a psychiatrist and expert in treating trauma, personality disorders and psychiatric illnesses and challenges of various kinds. Dr. Conti earned his MD at Stanford and did his residency at Harvard Medical School. He now runs the Pacific Premiere Groupa clinical practice helping people heal and grow from trauma and other life challenges. We discuss trauma: what it is and its far-reaching effects on the mind and body, as well as the best treatment approaches for trauma. We also explore how to choose a therapist and how to get the most out of therapy, as well as how to do self-directed therapy. We discuss the positive and negative effects of antidepressants, ADHD medications, alcohol, cannabis, and the therapeutic potential of psychedelics (e.g., psilocybin and LSD), ketamine and MDMA. This episode is must listen for anyone seeking or already doing therapy, processing trauma, and/or considering psychoactive medication. Both patients and practitioners ought to benefit from the information.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Paul Conti, Trauma & Recovery
(00:02:48) Sponsors: AG1, LMNT
(00:07:00) Defining Trauma
(00:14:05) Guilt & Shame, Origins of Negative Emotions
(00:21:38) Repeating Trauma, the Repetition Compulsion
(00:28:23) How to Deal with Trauma & Negative Emotions/Arousal
(00:37:17) Processing Trauma, Do You Always Need a Therapist?
(00:45:30) Internal Self-talk, Punishing Narratives & Negative Fantasies
(00:51:10) Short-Term Coping Mechanisms vs. Long-Term Change
(00:53:22) Tools: Processing Trauma on Your Own, Journaling
(00:57:00) Sublimination of Traumatic Experiences
(01:02:34) Tool: Finding a Good Therapist
(01:07:20) Optimizing the Therapy Process, Frequency, Intensity
(01:14:51) Tool: Self-Awareness of Therapy Needs, Mismatch of Needs
(01:16:35) Self-talk & Journaling, Talking to Trusted Individuals
(01:19:00) Prescription Drugs & Treating Trauma, Antidepressants, Treating Core Issues
(01:28:35) Short-term vs. Long-Term Use of Prescription Drugs, Antidepressants
(01:32:18) Attention Deficient Hyperactivity Disorder (ADHD) & Prescription Drugs
(01:37:31) Negative Effects of ADHD Prescription Drugs
(01:40:37) Alcohol, Cannabis Positive & Negative Effects
(01:44:53) Psychedelics: Psylocibin & LSD, Therapeutic Uses, Trauma Recovery
(01:54:32) Sentience, Language, Animals
(01:55:48) Psychedelic Hallucinations, Trauma Recovery
(02:00:01) MDMA (Therapeutic Uses)
(02:04:47) Clinical Aspects of MDMA
(02:07:28) Language, Processing Trauma, Social Media, Societal Divisions
(02:15:09) Defining Taking Care of Oneself
(02:21:13) Dr. Conti, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 30 May 2022 08:00:00 -0000The Science & Process of Healing from Grief
This episode, I discuss grief and the challenges of processing losses of different kinds. I explain the biological mechanisms of grief, including how neural circuits for emotional and factual memory combine with those for love and attachment, to create feelings of absence and yearning. I discuss how grief is distinct from depression, yet why they can feel so similar. I also provide science-based tools to assist with the grieving process, including how to reframe and remap the relationship with those we have lost while still maintaining a strong emotional connection to them. I also explain the importance of having and building strong foundational psychological and biological states so that we can better cope with grief when it happens. Finally, I describe tools to adjust those states, including those for accessing sleep, managing stress and emotional swings. This episode is for those suffering from grief but also for everyone, given that we all experience grief at some point in our lives.
We recorded this episode before the recent mass shooting tragedies in the United States. While we hope the information in this episode will be of use to anyone suffering from grief of any kind and at any time, we are also careful to acknowledge that many people require additional support and resources. For that reason, we include mention of such resources and we generally hope people will access them if needed.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Grief & Bereavement
(00:04:02) Sponsors: AG1, LMNT
(00:08:35) Grief vs. Depression, Complicated Grief
(00:12:20) Stages of Grief, Individual Variation for Grieving
(00:16:05) Grief: Lack & Motivation, Dopamine
(00:23:15) Three Dimensions of Relationships
(00:29:52) Tool: Remapping Relationships
(00:37:15) Grief, Maintaining Emotional Closeness & Remapping
(00:44:40) Memories of Loved Ones & Remapping Attachments
(00:48:04) Yearning for Loved Ones: Memories vs. Reality, Episodic Memory
(00:51:40) Tools: Adaptively Processing Grief, Counterfactual Thinking, Phantom Limbs
(01:00:32) Tool: Remembering Emotional Connection & Processing Grief
(01:04:03) Memories, Hippocampal Trace Cells & Feeling An Absence
(01:10:14) Yearning & Oxytocin, Individualized Grief Cycles
(01:18:24) Tool: Complicated Grief & Adrenaline (Epinephrine)
(01:24:37) Sentimental Attachment to Objects
(01:26:13) Why do Some People Grieve More Quickly? Individual Attachment Capacity
(01:29:42) Vagal Tone, Heart Rate, Breathwork & Grief Recovery
(01:42:32) Complicated Grief & Cortisol Patterns
(01:48:50) Tool: Improving Sleep & Grieving
(01:54:28) Tools: Grief Processing & Adaptive Recovery
(02:03:36) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 23 May 2022 08:00:00 -0000Dr. Wendy Suzuki: Boost Attention & Memory with Science-Based Tools
My guest is Dr. Wendy Suzuki, Ph.D., Professor of Neural Science and Psychology and (soon) Dean of New York University, whose research focuses on memory, attention, brain plasticity and simple, daily habits that can be leveraged to improve learning, focus, memory and cognitive ability. We discuss the role of cardiovascular exercise, weight training, deliberate cold exposure, meditation, verbal affirmations, sleep, and other behavioral practices for enhancing learning, mood and stress management, and increasing attention span. Dr. Suzuki shares the mechanisms by which these practices change our brain in order to improve cognitive function fast and reduce age-related cognitive decline.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Wendy Suzuki, Learning & Memory
(00:03:02) Sponsors: AG1, LMNT
(00:07:27) How Memories Form
(00:10:14) Hippocampus: Memory, Association & Imagination
(00:16:20) Encoding Long-Term Memory
(00:18:48) One-Trial Memory
(00:21:56) Tool: Foundational Habits to Enhance Brain Performance
(00:30:39) Exercise & Improved Memory, Making a Big, Fat, Fluffy Hippocampus
(00:39:35) Cardiovascular Exercise, BDNF (Brain-Derived Neurotrophic Factor)
(00:48:48) Neurogenesis (New Neuron Production) in Adults
(00:51:50) Effects of Exercise on Memory
(00:56:31) Tool: Timing Daily Exercise, Cortisol
(01:00:02) Age-Related Memory Loss, Daily Exercise
(01:05:33) Tool: Exercise Protocol for Improving Cognition
(01:12:17) Anticipating Exercise, Daily Habits & Behaviors
(01:17:09) Every Drop of Sweat Counts Exercise & Cognitive Function
(01:20:58) Positive Affirmations & Mood
(01:27:28) Meditation & Cognitive Performance
(01:32:27) How Meditation Works, Focusing on the Present
(01:37:14) Tool: Strategies to Increase Attention
(01:42:50) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 16 May 2022 08:00:00 -0000Understand & Improve Memory Using Science-Based Tools
This episode I explain the mechanisms by which different types of memories are established in our brain and how to leverage the amount and timing of key neurochemicals and hormones, such as adrenaline (aka epinephrine) and cortisol, to improve your learning and memory abilities. I describe multiple science-based protocols to do this, including repetition, caffeine, emotional states, deliberate cold exposure, sleep, meditation, and the role of vision, including taking mental snapshots. I also describe how exercise and an associated hormone, osteocalcin, can improve cognitive ability and memory formation. I also describe unique aspects and forms of memory such as photographic memory, extreme facial recognition (aka super recognition), and the phenomenon known as dj vu.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Memory, Improving Memory
(00:03:09) Sponsors: AG1, LMNT
(00:07:54) Sensory Stimuli, Nervous System & Encoding Memory
(00:11:12) Context & Memory Formation
(00:13:46) Tool: Repetition, Improving Learning & Memory
(00:17:11) Co-Activation and intensity Neuron Activation
(00:20:50) Different Types of Memory
(00:25:40) Memory Formation in the Brain, Hippocampus
(00:28:00) Hippocampus, Role in Memory & Learning, Explicit vs. Implicit Memory
(00:31:49) Emotion & Memory Enhancement
(00:36:44) Tool: Emotion Saliency & Improved Memory
(00:41:42) Conditioned-Placed Avoidance/Preference, Adrenaline
(00:47:14) Adrenaline & Cortisol
(00:49:35) Accelerating the Repetition Curve & Adrenaline
(00:53:03) Tool: Enhancing Learning & Memory - Caffeine, Alpha-GPC & Stimulant Timing
(01:00:50) Tool: Enhancing Learning & Memory - Sleep, Non-Sleep Deep Rest (NSDR)
(01:04:48) Tool: Enhancing Learning & Memory - Deliberate Cold Exposure, Adrenaline
(01:08:42) Timing of Adrenaline Release & Memory Formation
(01:12:36) Chronically High Adrenaline & Cortisol, Impact on Learning & Memory
(01:15:12) Adrenaline Linked with Learning: Not a New Principle
(01:17:25) Amygdala, Adrenaline & Memory Formation, Generalization of Memories
(01:22:20) Tool: Cardiovascular Exercise & Neurogenesis
(01:27:00) Cardiovascular Exercise, Osteocalcin & Improved Hippocampal Function
(01:29:59) Load-Bearing Exercise, Osteocalcin & Cognitive Ability
(01:34:41) Tool: Timing of Exercise, Learning & Memory Enhancement
(01:37:29) Photographic Memory
(01:38:49) Super Recognizers, Facial Recognition
(01:41:46) Tool: Mental Snapshots, Photographs & Memory Enhancement
(01:49:12) Dj Vu
(01:53:24) Tool: Meditation, Daily Timing of Meditation
(02:02:21) How to Enhance Memory
(02:05:51) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 09 May 2022 08:00:00 -0000Understanding & Controlling Aggression
This episode I describe the neural mechanisms that activate and control aggressive states and behaviors and the role of hormonesestrogen and testosteronein mediating violent and and/or competive aggression. I also describe tools that can be used to modulate the factors that have been shown to prime an individual for aggression, including sunlight, estrogen sensitivity, competition within social settings, and overall stress levels, and the hormone cortisol. I discuss how substances such as caffeine and alcohol can impact impulsive behaviors, and how nutrition and supplementation can be used to regulate mood and aggression.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Aggression, Types of Aggression
(00:03:51) Sponsors: AG1, LMNT
(00:08:29) Neural Circuits for Aggression, Hydraulic Pressure Model
(00:15:50) Brain Regions Controlling Aggression, Ventromedial Hypothalamus (VMH)
(00:22:14) Psychiatric Disorders & Aggression
(00:23:36) Stimulation of the VMH, Estrogen Receptors & Aggression
(00:31:57) Neural Circuits Mediating Physical Acts of Aggression, Biting
(0:35:56) Testosterone & Competitiveness/Estrogen & Aggression
(00:43:00) Sunlight, Melatonin & Aggression
(00:45:46) Cortisol, Serotonin & Aggressive Behaviors
(00:51:56) Tool: Omega-3 Supplementation & Mood
(00:54:18) Tool: Sunlight, Sauna & Cortisol Reduction
(00:55:54) Tool: Ashwagandha & Cortisol Reduction
(00:57:06) Tool: Seasonality/Sunlight, Genetic Variation in Estrogen Sensitivity
(01:00:37) Testosterone & Aggression, Competitive Work Environments
(01:05:07) Testosterone, Amygdala, Challenge & Effort
(01:09:27) Caffeine, Alcohol & Impulsivity
(01:13:15) Tool: Caffeinated Alcohol Beverages, Impulsivity & Aggression
(01:17:18) Tool: ADHD, Acetyl-L Carnitine & Aggressive Behavior
(01:24:10) Factors Affecting the Hydraulic Pressure Model of Aggression
(01:25:44) Book by Dr. David Anderson, Aggression & Social Relationships
(01:27:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 02 May 2022 08:00:00 -0000Dr. Rhonda Patrick: Micronutrients for Health & Longevity
My guest is Rhonda Patrick, Ph.D. She earned her doctoral degree in biomedical science from St. Jude Childrens Research Hospital at the University of Tennessee Health Science Center and has become one of the leading public health educators on the brain and general health, aging, cancer, and nutrition. We discuss the four major categories of micronutrients that regulate cellular and organ stress and antioxidants, inflammation, hormone regulation, immune system, and longevity. Dr. Patrick provides actionable protocols for obtaining key micronutrients from food and/or supplement-based sources. Additionally, Dr. Patrick outlines protocols for deliberate cold and deliberate heat exposure to benefit metabolism, cardiorespiratory fitness, mental health, and lifespan.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Rhonda Patrick Micronutrients, Cold & Heat Exposure
(00:03:12) Sponsors: AG1, LMNT
(00:09:42) Stress Response Pathways, Hormesis
(00:16:38) Plants, Polyphenols, Sulforaphane
(00:21:12) Tools 1: Sulforaphane - Broccoli Sprouts, Broccoli, Mustard Seed
(00:23:50) Tool 2: Moringa & Nrf2 Antioxidant Response
(00:25:25) Sulforaphane: Antioxidants (Glutathione) & Air Pollution (Benzene Elimination)
(00:27:10) Plants & Stress Response Pathways, Intermittent Challenges
(00:29:35) Traumatic Brain Injury, Sulforaphane, Nrf2
(00:35:08) Tools 3: Omega-3 Fatty Acids (ALA, EPA & DHA), Fish Oil, Oxidation
(00:48:40) EPA Omega-3s & Depression
(00:52:02) Krill Oil vs. Fish Oil Supplements?
(00:54:23) Benefits of Omega-3 Fatty Acids, Omega-3 Index & Life Expectancy
(00:59:24) Tool 4: Food Sourcesof EPAOmega-3s
(01:06:07) Omega-3 Supplementation, Omega-3 Index Testing
(01:10:22) Benefits of Omega-3s
(01:14:40) Tool 5: Food Sources of DHA Omega-3s
(01:17:07) Vitamin D & Sun Skin Exposure
(01:22:18) Role of Vitamin D, Gene Regulation
(01:25:30) Tool 6: Vitamin D Testing & Vitamin D3 Supplementation
(01:33:15) Tool 7: Skin Surface Area & Sun Exposure, Vitamin D
(01:34:23) Vitamin D & Longevity
(01:36:46) Sun Exposure & Sunscreen
(01:40:30) Role of Magnesium, Magnesium Sources, Dark Leafy Green Vegetables
(01:44:50) Tool 8: Magnesium Supplements: Citrate, Threonate, Malate, Bisglycinate
(01:50:57) Tool 9: Deliberate Cold Exposure Protocol & Mood/Anxiety
(01:59:22) Tool 10: Cold Exposure, Mitochondria UCP1 & Heat Generation
(02:02:30) Tool 11: Cold & Fat Browning, PGC-1alpha, Metabolism
(02:05:08) Cold Exposure & High-Intensity Interval Training (HIIT), PGC-1alpha, Muscle
(02:08:04) Tools 12: Exercise, HIIT, Tabata & Sauna
(02:13:30) Tool 13: Sauna, Endorphins/Dynorphins, Mood
(02:17:45) Tool 14: Mild Stress, Adrenaline & Memory
(02:19:53) Sauna, Vasodilation & Alzheimers and Dementia Risk
(02:25:30) Sauna Benefits, Cardiorespiratory Fitness, Heat Shock Proteins (HSPs)
(02:31:29) Insulin signaling, FOXO3 & Longevity
(02:33:22) Tools 16: Sauna Protocols, Hot Baths & Fertility
(02:37:41) Tool 17: Exercise & Longevity, Osteocalcin
(02:41:37) Tools 18: Red Light Sauna? Infrared Sauna? Sauna & Sweating of Heavy Metals
(02:47:20) FoundMyFitness Podcast, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab on Instagram & Twitter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 25 Apr 2022 08:00:00 -0000The Science & Health Benefits of Deliberate Heat Exposure
I describe the mechanisms by which deliberate heat exposure impacts body temperature, metabolism, heart health, hormone production, exercise recovery, cognition, mood, and longevity. I detail specific protocols for deliberate heat exposure, including exposure times, temperature ranges to consider, time of day, and delivery mechanisms (sauna vs. hot bath vs. open air heat, etc.) in order to achieve different specific outcomes, including dramatic growth hormone releases, or reduction in cortisol levels. I also discuss the ability of locally applied heat to heal or otherwise improve various bodily tissues and new data on how local application of heat may induce the conversion of metabolically sluggish white fat to metabolically robust beige fat.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Heat & Health
(00:03:37) Momentous Supplements
(00:05:09) Sponsors: AG1, LMNT
(00:09:31) Body Shell Temperature vs. Body Core Temperature
(00:13:28) Thermal Regulation, Hyperthermia
(00:17:36) Heat Removal Circuits, Pre-Optic Hypothalamus (POA)
(00:26:30) Protocols & Benefits of Deliberate Heat Exposure
(00:33:37) Tools & Conditions for Deliberate Heat Exposure
(00:38:47) Deliberate Heat Exposure, Cortisol & Cardiovascular Health
(00:44:50) Heat Shock Proteins (HSPs), Molecular Mechanisms of Heat Regulation
(00:47:56) Longevity & Heat Exposure, FOXO3
(00:52:30) Deliberate Cold & Heat Exposure & Metabolism
(00:54:48) Deliberate Heat Exposure & Growth Hormone
(01:04:32) Parameters for Heat & Cold Exposure
(01:08:26) Circadian Rhythm & Body Temperature, Cold & Heat Exposure
(01:12:00) Heat Exposure & Growth Hormone
(01:16:20) Tool: Hydration & Sauna
(01:17:10) Heat, Endorphins & Dynorphins, Mood
(01:28:44) Tool: Glabrous Skin To Heat or Cool
(01:35:33) Local Hyperthermia, Converting White Fat to Beige Fat, Metabolism
(01:47:00) Hormesis/Mitohormesis & Heat/Cold Exposure
(01:49:11) Benefits of Heat Exposure
(01:51:10) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 18 Apr 2022 08:00:00 -0000Using Light (Sunlight, Blue Light & Red Light) to Optimize Health
I describe the mechanisms by which different wavelengths of light impact the cells, tissues and organs of the human body, and how specifically timed light exposure of specific wavelengths can be used to improve sleep, enhance alertness, modulate hormone levels, and improve mood. I also explain the use of ultraviolet and infrared phototherapies to relieve pain increase testosterone and estrogen levels; improve skin health, appearance and wound healing; and how red light can be used to offset age-related vision loss and provide neuroprotection. Throughout the episode, I describe the mechanisms of light-based therapies and actionable tools that people can use positively impact mental and physical health.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Using Light to Improve Health
(00:04:49) Sponsors: AG1, LMNT
(00:09:56) Physics of Light, Electromagnetic Energy
(00:12:23) Wavelengths of Light
(00:15:38) How Light Penetrates Tissues
(00:20:13) Light & the Body: Direct & Indirect Signals
(00:28:35) Light, Seasonality & Melatonin
(00:33:40) Melatonin: Regulatory & Protective Effects
(00:38:49) Tools: Optimizing Melatonin Levels
(00:44:49) Sun (UVB light) Exposure, Mating Behavior, Testosterone & Estrogen
(00:58:09) Seasonality, Romantic Passion & Testosterone
(01:02:13) Tool: Skin Sun Exposure & Testosterone
(01:06:13) Light & Improved Pain Tolerance
(01:11:55) Protocol: Sun Exposure & Chronic Pain
(01:12:48) Tools: Sunlight (UVB), Blue-Light Blockers, Seasonal Affective Disorder (SAD)
(01:19:44) Light & Enhanced Immune Function
(01:23:30) Tool: Light During Winter Months
(01:26:18) Light Therapies: Local vs. Systemic Exposure
(01:28:54) Tool: Improving Mood, Timing of Natural & Artificial Light
(01:32:44) Light Conditions & Sleep Optimization
(01:39:00) Infrared Light, Skin & Wound Healing
(01:46:00) Infrared Light Therapy & Skin, Low-Level Laser (Light) Therapy (LLLT)
(01:49:20) Infrared Light & Age-Related Vision Loss
(01:59:36) Tools: Infrared Panels, Morning Exposure
(02:05:22) Infrared Light at Night, Shift Work
(02:08:35) Light Flicker Phototherapy & Neuroprotection
(02:19:07) Phototherapies for Health
(02:20:50) Zero-Cost Support, YouTube Feedback, Spotify Reviews, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 11 Apr 2022 08:00:00 -0000Dr. Kyle Gillett: How to Optimize Your Hormones for Health & Vitality
My guest is Dr. 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 and well-being in both men and women. We discuss how to improve hormones using behavioral, nutritional, and exercise-based tools and safely and rationally approach supplementation and hormone therapies. We discuss testosterone and estrogen and how those hormones relate to fertility, mood, aging, relationships, disease pathologies, thyroid hormone, growth hormone, prolactin, dopamine and peptides that impact physical and mental health and vitality across the lifespan. The episode is rich with scientific mechanisms and tools for people to consider.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Kyle Gillett, MD, Hormone Optimization
(00:03:28) Sponsors: AG1, LMNT
(00:08:24) Preventative Medicine & Hormone Health
(00:14:17) The Six Pillars of Hormone Health Optimization
(00:17:14) Diet for Hormone Health, Blood Testing
(00:20:21) Exercise for Hormone Health
(00:21:06) Caloric Restriction, Obesity & Testosterone
(00:23:55) Intermittent Fasting, Growth Hormone (GH), IGF-1
(00:29:08) Sleep Quality & Hormones
(00:35:03) Testosterone in Women
(00:38:55) Dihydrotestosterone (DHT), Hair Loss
(00:43:46) DHT in Men and Women, Turmeric/Curcumin, Creatine
(00:50:10) 5-Alpha Reductase, Finasteride, Saw Palmetto
(00:52:30) Hair loss, DHT, Creatine Monohydrate
(00:55:07) Hair Regrowth, Male Pattern Baldness
(00:58:12) Polycystic Ovary Syndrome (PCOS), Inositol, DIM
(01:04:00) Oral Contraception, Perceived Attractiveness, Fertility
(01:10:31) Testosterone & Marijuana or Alcohol
(01:14:27) Sleep Supplement Frequency
(01:15:34) Testosterone Supplementation & Prostate Cancer
(01:20:24) Prostate Health, Dietary Fiber, Saw Palmetto, C-Reactive Protein
(01:24:05) Prostate Health & Pelvic Floor, Viagra, Tadalafil
(01:30:54) Testosterone Replacement Therapy (TRT)
(01:35:17) Estrogen & Aromatase Inhibitors, Calcium D-Glucarate, DIM
(01:39:28) Lifestyle Factors to Increase Testosterone/Estrogen Levels, Dietary Fats
(01:45:34) Aromatase Supplements: Ecdysterone, Turkesterone
(01:47:04) Tongkat Ali (Long Jack), Estrogen/Testosterone levels
(01:52:25) Fadogia Agrestis, Luteinizing Hormone (LH), Frequency
(01:56:44) Boron, Sex Hormone Binding Globulin (SHBG)
(01:58:13) Human Chorionic Gonadotropin (hCG), Fertility
(02:04:18) Prolactin & Dopamine, Pituitary Damage
(02:08:34) Augmenting Dopamine Levels: Casein, Gluten, Vitamin E, Vitamin B6 (P5P)
(02:12:30) L-Carnitine & Fertility, TMAO & Allicin (Garlic)
(02:18:19) Blood Test Frequency
(02:19:41) Long-Term Relationships & Effects on Hormones
(02:25:33) Nesting Instincts: Prolactin, Childbirth & Relationships
(02:29:05) Cold & Hot Exposure, Hormones & Fertility
(02:32:34) Peptide Hormones: Insulin, Tesamorelin, Ghrelin
(02:37:24) Growth Hormone-Releasing Peptides (GHRPs)
(02:39:38) BPC-157 & Injury, Dosing Frequency
(02:45:23) Uses for Melanotan
(02:48:21) Spiritual Health Impact on Mental & Physical Health
(02:54:18) Caffeine & Hormones
(02:56:19) Neural Network Newsletter, Zero-Cost Support, YouTube Feedback, Spotify Review, Apple Reviews, Sponsors, Supplements, Instagram, Twitter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 04 Apr 2022 08:00:00 -0000Using Deliberate Cold Exposure for Health and Performance
I describe mechanisms by which deliberate cold exposure can enhance mental health, physical health, and performance. I detail specific protocols to safely engage in deliberate cold exposure, including minimal exposure times, time-of-day effects, determining optimal temperatures, recovery, mindset, and movement during cold exposure. I discuss how cold exposure can be used to safely stress the body to improve attention, mood, and cognitive focus and boost metabolism and reduce inflammation. Also, I explain how cold exposure on specific regions of the body (called glabrous skin surfaces) can be leveraged to enhance endurance and weight training and increase work output.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Deliberate Cold Exposure, Health Warning
(00:04:23) Tool: Moderate Exercise & Cognitive Work
(00:11:04) Sponsors: AG1, LMNT
(00:15:37) Circadian Rhythm & Body Temperature
(00:18:41) Tool: Quickly Decrease Core Body Temperature, Glabrous Skin
(00:25:26) Mental Effects of Cold Exposure
(00:29:02) Physical Effects of Cold Exposure
(00:30:11) How Cold Should the Temperature Be?
(00:34:53) Cold Showers vs. Cold Water Immersion
(00:38:27) Protocols for Cold Exposure
(00:50:57) Optimal Mindset(s) During Cold Exposure
(00:55:26) Tool: Using Movement During Cold Exposure
(00:57:51) Optimal Frequency of Cold Exposure
(01:00:22) Cold Exposure for Dopamine, Mood & Focus
(01:12:55) Cold Exposure & Metabolism, Brown Fat
(01:25:55) Tool: Caffeine, Dopamine & Cold Exposure
(01:29:14) Tools: Increasing Metabolism w/Cold The Sberg Principle, Shivering
(01:34:15) Norepinephrine & Fat Cells
(01:36:22) Cold, Physical Performance, Inflammation
(01:47:36) Hyperthermia & Glabrous Skin Cooling
(01:53:27) Tool: Palmar Cooling & Endurance
(02:03:18) Cold Exposure to Groin, Increasing Testosterone
(02:07:50) Tool: Optimal Timing for Daily Cold Exposure
(02:11:16) Neural Network Newsletter, Zero-Cost Support, YouTube Feedback, Spotify Reviews, Apple Reviews, Sponsors, Supplements, Instagram, Twitter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 28 Mar 2022 08:00:00 -0000Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance
My guest is Dr. Andy Galpin, Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy and endurance performance. We discuss fundamental principles of strength and hypertrophy training and building endurance, the mechanisms underlying them and we review specific protocols to optimize training and recovery. We also discuss hydration, sleep, nutrition, supplements, and mental tools that can be leveraged to accelerate adaptations leading to enhanced strength, muscle growth and/or endurance.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Andy Galpin, Strength & Endurance Training
(00:03:23) Sponsors: AG1, LMNT
(00:08:20) Adaptations of Exercise, Progressive Overload
(00:14:40) Modifiable Variables, One-Rep Max, Muscle Soreness
(00:27:30) Modifiable Variables of Strength Training, Supersets
(00:43:50) How to Select Training Frequency: Strength vs. Hypertrophy
(00:58:45) Hypertrophy Training, Repetition Ranges, Blood Flow Restriction
(01:08:50) Tools: Protocols for Strength Training, the 3 by 5 Concept
(01:10:48) Mind-Muscle Connection
(01:16:16) Mental Awareness
(01:27:57) Breathing Tools for Resistance Training & Post-Training
(01:37:25) Endurance Training & Combining with Strength
(01:51:20) Tools: Protocols for Endurance Training
(02:08:15) Muscular Endurance, Fast vs. Slow Twitch Muscle
(02:16:35) Hydration & the Galpin Equation, Sodium, Fasting
(02:35:57) Cold Exposure & Training
(02:43:15) Heat Exposure & Training
(02:53:47) Recovery
(03:04:02) Tool: Sodium Bicarbonate
(03:17:26) Tool: Creatine Monohydrate
(03:20:08) Absolute Rest
(03:29:08) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 21 Mar 2022 08:00:00 -0000Controlling Sugar Cravings & Metabolism with Science-Based Tools
I explain how to blunt sugar cravings through fundamental knowledge of how sugar is sensed, metabolized, and utilized within the body. I explain how sugar is processed through the digestive tract and nervous system and how both the taste and nutritive components of sugar can lead to specific appetite changes and cravings. I discuss the connection between sugar, dopamine, and cravings and outline many tools to curb sugar cravings, specifically craving highly processed refined sugars.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Sugar & Physiology
(00:02:41) Sponsors: AG1, LMNT
(00:07:40) Sugar & the Brain
(00:10:06) Appetite & Hormones: Ghrelin & Insulin
(00:14:17) Glucose & Brain Function
(00:24:19) Glucose & Physical Activity
(00:26:16) Fructose vs. Glucose
(00:32:41) When to Eat High-Sugar Foods?
(00:35:01) Sugars Taste vs. Nutritive Pathways, Sugar Cravings
(00:41:46) Tool: Sugar & the Dopamine, Pleasure Pain Dichotomy
(00:48:43) Subconscious Sugar Circuits, Hidden Sugars in Food
(00:58:03) Glucose Metabolism in the Brain
(01:03:00) Tool: Glycemic Index, Blunting Sugar Cravings
(01:12:08) Sugary Drinks, Highly Refined Sugars
(01:14:33) Artificial Sweeteners
(01:22:36) ADHD, Omega-3s
(01:30:18) Tools: Reduce Sugar Cravings with EPA Omega-3s & Glutamine
(01:35:15) Tool: Blunt Sugar Peaks & Craving with Lemon Juice
(01:43:09) Tool: Reduce Sugar Cravings & Spikes with Cinnamon
(01:45:10) Berberine, Sustained Low Blood Glucose Levels
(01:51:24) Tool: Sleep & Sugar Cravings
(01:56:33) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Instagram, Twitter, Supplements, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 14 Mar 2022 08:00:00 -0000Using Salt to Optimize Mental & Physical Performance
I discuss the role of salt (sodium) in the nervous system and the key role that it plays in mental performance, physical performance and health. I explain how the brain senses salt levels in our body and how that relates to our feelings of thirst. I cover the physiology of the renal system and the hormones that control sodium and water balance in our body. I also explore how salt interacts with stress and our immune systems and its crucial role in neuron function. Additionally, I examine research findings suggesting that some individuals might benefit from increased intake of sodium and other electrolytes (magnesium and potassium) to enhance mental performance, lessen anxiety, and offset dizziness. Yet, other people may need less sodium. I discuss how you can determine your optimal sodium intake and why sodium intake levels need to be uniquely tailored to an individuals lifestyle. Finally, I explain how salt creates hidden sugars in many processed foods and the problems that can create. Throughout the episode, I explain peer-reviewed findings outlining salts essential role in overall health and describe general recommendations and tools anyone can use to find their optimal salt balance and thereby enhance their brain and bodys performance.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Role of Salt
(00:02:57) Neuropod Cells, Artificial Sweeteners & Hidden Cravings
(00:10:36) Sponsors: AG1, Thesis
(00:15:06) Salt Regulation
(00:17:13) How the Brain Senses Salt
(00:24:15) Salt & Thirst
(00:29:27) Blood Pressure & Thirst
(00:33:47) Kidneys & Urine Regulation
(00:39:08) Vasopressin: Roles in Libido & Urination
(00:45:46) How Much Salt Do You Need?
(00:56:45) Should You Increase Your Salt Intake?
(01:02:19) Tools: Determining Your Individual Salt Intake
(01:14:02) Iodine, Sea Salt
(01:17:13) Salt: Roles in Stress & Anxiety
(01:24:20) Other Electrolytes: Magnesium & Potassium
(01:27:57) Tools: Effects of Low-carbohydrate Diets & Caffeine
(01:32:28) General Recommendations for Salt Intake
(01:36:34) Perception of Salt & Sugar Taste, Processed Foods
(01:47:13) Role of Sodium in Neuronal Function, Action Potentials
(01:53:13) Dehydration
(01:55:36) What Salt Intake is Best for You?
(02:00:58) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 07 Mar 2022 09:00:00 -0000Dr. Justin Sonnenburg: How to Build, Maintain & Repair Gut Health
My guest this episode is Dr. Justin Sonnenburg, Professor of Microbiology & Immunology at Stanford University. Dr. Sonnenburgs research focuses on how microbes in our gut impact our mental and physical health and how diet and your environment shape your gut microbiome. We discuss the architecture of the gut microbiome and microbiota variability in different regions of the gastrointestinal (GI) tract and how these can change in response to diet, environment or genetics. We explore the early establishment of your microbiome and how your mode of delivery into the world (C-section or not) shapes your gut. We also discuss lifestyle factors that can alter your microbiome and the integral role the gut microbiome plays in communicating to other organs, including your brain. Dr. Sonnenburg details his recent clinical study, which found that diets rich in fermented foods (but not fiber) increase microbiota diversity and reduce signals of inflammation. Additionally, we examine how foods typical in Western Diets (e.g., high fat, low fiber, processed foods) can negatively impact the gut microbiome. Throughout the episode, we discuss actionable tools from peer-reviewed clinical findings that anyone can implement, regardless of budget, in order to optimize their gut microbiome and health.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Justin Sonnenburg, Gut Microbiome
(00:03:11) Sponsors: AG1, LMNT
(00:08:30) What is the Gut Microbiome?
(00:12:49) Gastrointestinal (GI) Tract & Microbiota Variability
(00:16:00) Breast Feeding, C-Sections & Pets
(00:21:56) The Human Microbiome Project at Stanford
(00:26:30) Traditional vs. Industrialized Populations
(00:28:58) Resilience of the Microbiome
(00:35:10) Regional Differences Along Your GI Tract
(00:42:04) Fasting, Cleanses & Gut Health
(00:51:19) Dietary Differences
(01:01:24) Simple vs. Complex Carbohydrates, Processed Foods
(01:07:03) Artificial & Plant-based Sweeteners
(01:12:44) Cleanses: Useful? Harmful?
(01:14:50) Your Microbiome & Your Immune System
(01:20:17) Dietary Fiber & Fermented Foods
(01:32:13) High-Fiber vs. High-Fermented Diet; Inflammation
(01:41:33) Ripple Effects of a Healthy Diet
(01:45:00) Does a High-Fiber Diet Make Inflammation Worse?
(01:47:22) Over Sterilized Environments
(01:50:15) The Gut Microbiomes Effect on Physiology
(01:56:45) Gut-Brain Connection
(01:59:30) Probiotics: Benefits & Risks
(02:04:20) Prebiotics: Essential?
(02:07:00) Tools for Enhancing Your Gut Microbiota
(02:11:12) Dr. Sonnenburgs Research, Zero-Cost Support, YouTube, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 28 Feb 2022 09:00:00 -0000How to Enhance Your Gut Microbiome for Brain & Overall Health
In this episode, I discuss the profound effect the gut has on the nervous system. I cover the structure and function of the gut-brain axis and the role of the gut microbiome in the brain and overall health. I describe how the gut controls hunger or satiety by affecting neurons in our brain. I also contrast the many pathways by which the gut influences the brain: direct vs. indirect pathways, chemical vs. mechanical, and fast vs. slow signaling. Additionally, I discuss what defines a healthy microbiome and how your lifestyle impacts the gut microbiome, including the effects of stress, fasting, antibiotics, pets, environment, prebiotics and probiotics. I address how different foods shape the gut microbiome, in particular, the emerging data that fermented foods can increase the diversity of healthy gut microbiota.Throughout the episode, I explain peer-reviewed and textbook findings that reveal the critical role of the gut microbiome in supporting mental and physical health and I outline simple tools that anyone can use in order to enhance their gut microbiome health.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Gut Microbiome
(00:03:19) Sponsors: AG1, LMNT
(00:06:55) Your Gut-Brain Axis
(00:09:44) Gut-Brain Anatomy
(00:15:32) Microbiota vs. Gut Microbiome
(00:20:01) Roles of Gut Microbiome
(00:23:03) Neuropod Cells: (Subconscious) Tasting with Your Stomach
(00:34:13) Ghrelin: Slow Modulation of Your Brain in Hunger
(00:38:02) Glucagon Like Peptide 1; GLP-1
(00:42:22) Tools: Free Will & Food Cravings
(00:44:46) Mechanical Cues from Gut to Brain
(00:49:05) Dopamines, Vomiting
(00:52:06) Indirect Signals from Gut Microbiota
(00:59:30) Gut Microbiome Critical Periods
(01:03:08) How Gut Health Controls Overall Health
(01:12:25) What is a Healthy Gut Microbiome?
(01:15:00) Tools: Enhance Your Gut Microbiome
(01:23:49) Foods to Enhance Microbiota Diversity; Fermented Foods
(01:37:07) High-Fiber Diets & Inflammation
(01:40:58) Artificial & Non-Caloric Sweeteners
(01:44:27) Structure & Function of Gut-Brain Axis
(01:49:47) Zero-Cost Support, YouTube, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 21 Feb 2022 09:00:00 -0000Dr. David Spiegel: Using Hypnosis to Enhance Mental & Physical Health & Performance
My guest is Dr. David Spiegel MD, Associate Chair of Psychiatry & Behavioral Sciences, Director of the Center on Stress and Health and Director of the Center for Integrative Medicine at Stanford University School of Medicine. Dr. Spiegel has more than 40 years of clinical and research experience with hypnosis, stress physiology, and psychotherapy. In this episode, we examine the role of clinical hypnosis for the treatment of trauma, chronic pain, anxiety and more. Dr. Spiegel explains how to determine your level of hypnotizability and provides case studies of incredible successes with hypnosis to treat a variety of ailments. We also discuss how breathing, vision and directed mental focus can modulate internal states and enhance performance. Additionally, we discuss how the adoption of self-hypnosis techniques can reduce stress and enhance sleep in anyone. Dr. Spiegel teaches us how hypnosis works at the neural circuit level to enhance cognitive flexibility. Throughoutthe episode, Dr. Spiegel summarizes key clinical trials and peer-reviewed findings and resources to work with a trained clinical professional or to do guided self-hypnosis.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. David Spiegel MD, Hypnosis
(00:04:20) Sponsors: AG1, LMNT
(00:09:09) Clinical Hypnosis
(00:16:45) Stage Hypnosis
(00:20:25) Neurobiology of Hypnosis
(00:26:04) ADHD
(00:28:22) Hypnosis for Stress & Sleep
(00:32:12) Hypnosis to Strengthen Neural Connections
(00:37:19) Restructuring Trauma Narratives
(00:45:14) Ketamine Therapy
(00:50:07) Self-directed Hypnosis, Reveri
(00:56:53) Eliminating Obsessive Thoughts, Superstitions
(01:01:50) Hypnotizability, the Spiegel Eye-roll Test
(01:15:36) EMDR (Eye Movement Desensitization Reprocessing)
(01:21:43) Confronting Stress & Trauma
(01:27:56) The Mind-Body Connection
(01:31:35) Dealing with Grief
(01:35:45) Hypnosis in Children & Groups
(01:40:06) Drug Therapies & Hypnosis
(01:42:39) Breathing Patterns, Peak Performance
(01:50:00) Zero-Cost Support, YouTube, Spotify & Apple Reviews, Sponsors, Supplements, Instagram, Twitter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 14 Feb 2022 09:00:00 -0000The Science of Love, Desire and Attachment
In this episode, I discuss the psychology and biology of desire, love and attachment. I explain how childhood attachment types are thought to inform adult attachment styles to romantic partners, and I describe some of the major theories of human mate selection, relationships and infidelity. Additionally, I explore the neurobiology and proposed subconscious processing underlying desire, love and attachment, including the roles of empathy and positive delusion." I outline how self-awareness can shift ones relationship attachment style towards securely bonded partnerships.Finally, I describe specific tools and supplements that have been researched to increase libido and sex drive. Throughout the episode, I explain the science and key mechanisms underlying romantic love and outline tools for those seeking to find a strong, healthy relationship, or for those wanting to strengthen an existing relationship.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Desire, Love & Attachment
(00:02:59) Odor, Perceived Attractiveness & Birth Control
(00:08:21)Sponsors: AG1, LMNT
(00:14:13) Romance: Balancing Love & Desire
(00:19:00)Animal Studies, Vasopressin & Monogamy
(00:22:06) Strange Situation Task, Childhood Attachment Styles
(00:32:52)Adult Attachment Styles
(00:38:50) Secure Attachment
(00:41:23) Autonomic Arousal: The See-Saw
(00:50:39) Tool: Self-Awareness, Healthy Interdependence
(00:53:11) Neurobiology of Desire, Love & Attachment
(00:58:02)Empathy & Mating & the Autonomic Nervous System
(01:10:02) Positive Delusion, Touch
(01:15:20) Relationship Stability
(01:21:22) Selecting Mates, Recognition of Autonomic Tone
(01:38:28)Neural Mechanisms of Romantic Attachment
(01:47:43) Autonomic Coordination in Relationships
(01:56:13) Infidelity & Cheating
(02:08:56)Chemistry, Subconscious Processes
(02:12:44) Tools: Libido & Sex Drive
(02:20:20) Maca (Maca root)
(02:25:58) Tongkat Ali (Longjack)
(02:28:56) Tribulus terrestris
(02:33:14) Zero-Cost Support, YouTube, Spotify/Apple Reviews, Sponsors, Instagram, Twitter, Supplements
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 07 Feb 2022 09:00:00 -0000Using Play to Rewire & Improve Your Brain
In this episode, I discuss the transformative nature of playhow it changes our feelings, thoughts and actions and indeed, how it can rewire our brain to function better in all contexts. I explain the role of play in childhood, as well as adulthood in skill and social development and describe key characteristics of the mind and body during play. Additionally, I explore how play allows the brain to test contingencies in different roles/environments. Throughout, I discuss the underlying neurobiology of play. I also describe how low-stakes play, and tinkering can broaden and shape your future capabilities. Finally, I discuss how our childhood personal play identity informs our adult personality. Throughout the episode, I use the science of play to outline recommendations for using play as a means to enhance neuroplasticity and explore novel situations, regardless of age.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) The Power of Play
(00:02:23) Tool: Reading on Smart Phones, Sighing & Learning
(00:09:33) Sponsors: AG1, LMNT
(00:13:57) Homeostatic Regulation of Play
(00:23:53) Childhood Play & Mindsets
(00:29:21) Contingency Testing
(00:32:17) The (Power of) Playful Mindset
(00:36:13) Body Postures
(00:44:03) Rule Testing & Breaking
(00:48:24) Role Play
(00:50:39) Neurobiology of Low-stakes Play
(00:54:22) Expanding Capabilities through Tinkering
(01:00:03) Play Is THE Portal to Neuroplasticity
(01:04:44) Adulthood Play
(01:10:14) Fire Together, Wire Together
(01:18:03) Trauma & Play Deficits & Recovery
(01:23:25) Competition & Dynamic Movement
(01:27:36) Chess, Mental Roles, Novelty
(01:32:52) Personal Play Identity
(01:37:24) Play Transforms Your Future Self
(01:40:55) Recommendations for Play
(01:44:25) Zero-Cost Support, Spotify/Apple Reviews, YouTube, Sponsors, Instagram, Twitter, Supplements
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 31 Jan 2022 09:00:00 -0000Optimizing Workspace for Productivity, Focus, & Creativity
In this episode, I discuss ways to set up your workspace to optimize productivity, focus and creativity. I discuss how to adjust light, physically arrange your work environment, and leverage body posture to enhance productivity. Additionally, I explore how to shift your work environment for particular types of tasks. Moreover, I review the role of body movement in the workspace. I also discuss sound-based tools that can either enhance or diminish cognitive functioning (the ability to focus on deep work). I describe a particular frequency of binaural beats that studies show can be used to enhance memory and recall. This episode covers quality peer-reviewed findings practical tools anyone can use, regardless of budget, in order to optimize their workspace to achieve heightened levels of productivity, increased alertness and focus, and creativity.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Arranging Environment for Focus
(00:02:44) Sponsors: AG1, LMNT
(00:07:55) How to Increase Focus
(00:10:02) Lighting Your Work in Phase 1
(00:16:00) Lighting Your Work in Phase 2
(00:19:45) Lighting Your Work in Phase 3
(00:24:17) Where to Look While You Work
(00:28:02) Arranging Your Environment
(00:31:24) Body Posture
(00:34:22) How Long to Do Deep Work
(00:36:50) Set the Right Visual Window Size
(00:42:15) 45 min / 5 min Rule
(00:44:23) The Cathedral Effect: Analytic vs Creative Work
(00:55:50) Leveraging Background Noise
(01:02:20) Binaural Beats for Work
(01:06:38) The Best Binaural Frequency for Work
(01:11:17) How Binaural Beats Increase Focus
(01:13:56) Minimizing Interruptions
(01:20:01) Sit or Stand, or Both?
(01:25:18) Movement in the Workspace
(01:31:00) Summary & Shifting Work Environments
(01:39:36) Zero-Cost Support, Sponsors, Instagram, Twitter, Supplements
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 24 Jan 2022 08:05:00 -0000Dr. Alia Crum: Science of Mindsets for Health & Performance
My guest is Dr. Alia Crum, Associate (tenured) Professor of Psychology at Stanford University and Director of the Stanford Mind & Body Lab. Dr. Crum is a world expert on mindsets and beliefs and how they shape our responses to stress, exercise, and even to the foods we eat. We discuss how our mindset about the nutritional content of food changes whether it is satisfying to us at a physiological (hormonal and metabolic) level. She also tells how mindsets about exercise can dramatically alter the effects of exercise on weight loss, blood pressure, and other health metrics. Dr. Crum teaches us how to think about stress in ways that allow stress to grow us and bring out our best rather than diminish our health and performance. Throughout the episode, Dr. Crum provides descriptions of high-quality peer-reviewed scientific findings that we can all leverage toward better health and performance in our lives.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introducing Dr. Alia Crum from Stanford University
(00:03:31) Sponsors: AG1, LMNT
(00:08:26) What Is a Mindset & What Does It Do?
(00:14:45) Mindsets Change Our Biological Responses to Food
(00:22:28) Beliefs About Our Food Matter
(00:25:57) Placebo vs Beliefs vs Nocebo Effects
(00:28:57) Mindset (Dramatically) Impacts the Effects of Exercise
(00:33:44) Motivational Messaging & Mindset About Fitness
(00:39:30) The Power of a Potency & Indulgence Mindset
(00:42:03) Mindsets About Sleep, Tracking Sleep
(00:45:00) Making Stress Work For (or Against) You
(01:01:50) Mindsets Link Our Conscious & Subconscious
(01:04:50) 3 Best Ways to Leverage Stress
(01:10:40) 4 Things That Shape Mindsets, Influencers & Mindsets
(01:19:40) Mindsets About Medicines & Side Effects
(01:26:25) How to Teach Mindsets
(01:31:47) Dr. Crums Research, Clinical & Athletic Backgrounds
(01:36:20) The Stanford Mind & Body Lab, Resources for Stress
(01:38:30) Synthesis, Participating in Research
(01:39:04) Subscribe, Sponsors, Instagram, Twitter, Supplements
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 17 Jan 2022 09:00:00 -0000The Science of Setting & Achieving Goals
In this episode, I discuss the science of setting, assessing, and pursuing goals. I explain the neural (brain) circuits that underlie goal setting and pursuit. Then I describe nine science-supported tools anyone can apply toward their goals. I explain when and how to use goal visualization, when to use multitasking and how to use specific rewards to improve the likelihood of reaching your goals. I also explain why envisioning failures and their consequences are effective and how to set goals of the appropriate level of challenge. I also explain how the molecule dopamine is used to gauge our progress toward milestones and long-term overarching goals and how to leverage dopamine for goal pursuit. Finally, I explain a unique tool called 'space-time bridging' that can be used to support all aspects of goal setting, assessment, and pursuit. This episode ought to be useful for anyone seeking to improve their performance in work, school, exercise, athletics, or personal development.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) The Neuroscience of Goals
(00:01:56) Tool 1: Learn Fast(er) by the 85% Rule
(00:06:18) Sponsors: AG1, LMNT
(00:13:55) Brain Circuits for Setting & Pursuing Goals
(00:21:52) Determining the Value of Goals
(00:24:33) Psychology of Goal Setting: Assessing Value, Action Steps
(00:30:29) Peripersonal Space vs. Extrapersonal Space
(00:35:39) Visually Focusing on a Goal Line Improves Performance
(00:43:50) How Vision Improves Performance: Blood Pressure
(00:51:55) Tool 2: Use Focal Vision to Initiate Goal Pursuit
(00:54:40) Tool 3: Use Aged Self-Images to Self-Motivate
(00:59:33) Tool 4: Visualization of Goals is Only Helpful at the Start
(01:02:05) Tool 5: Visualizing Failure is the Best Ongoing Motivator
(01:07:26) Tool 6: Make Goals Moderately Lofty
(01:13:05) Tool 7: Avoid Goal Distraction; Focus on 1-2 Major Goals Per Year
(01:15:57) Tool 8: Ensure Specificity of Goals, Weekly Assessment
(01:19:57) Dopamine, Motivation & Pleasure in Seeking Goals
(01:22:43) Dopamine Reward Prediction Error, Controlling Dopamine
(01:34:26) How Dopamine Influences Vision & Vice Versa
(01:38:10) Interim Summary of Goal-Pursuit Steps
(01:39:50) Tool 9: Space-Time Bridging
(01:49:59) Summary
(01:51:50) Subscribe, Sponsors, Supplements, Instagram, Twitter, Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 10 Jan 2022 09:00:00 -0000Dr. Jack Feldman: Breathing for Mental & Physical Health & Performance
This episode my guest is Dr. Jack Feldman, Distinguished Professor of Neurobiology at the University of California, Los Angeles and a pioneering world expert in the science of respiration (breathing). We discuss how and why humans breathe the way we do, the function of the diaphragm and how it serves to increase oxygenation of the brain and body. We discuss how breathing influences mental state, fear, memory, reaction time, and more. And we discuss specific breathing protocols such as box-breathing, cyclic hyperventilation (similar to Wim Hof breathing), nasal versus mouth breathing, unilateral breathing, and how these each affect the brain and body. We discuss physiological sighs, peptides expressed by specific neurons controlling breathing, and magnesium compounds that can improve cognitive ability and how they work. This conversation serves as a sort of "Master Class" on the science of breathing and breathing-related tools for health and performance.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Our Breath Collective
https://www.ourbreathcollective.com/huberman
Timestamps
(00:00:00) Introducing Dr. Jack Feldman
(00:03:20) Sponsors: AG1, LMNT
(00:10:35) Why We Breathe
(00:14:35) Neural Control of Breathing: Pre-Botzinger Complex
(00:16:20) Nose vs Mouth Breathing
(00:18:18) Skeletal vs. Smooth Muscles: Diaphragm, Intracostals & Airway Muscles
(00:20:11) Two Breathing Oscillators: Pre-Botzinger Complex & Parafacial Nucleus
(00:26:20) How We Breathe Is Special (Compared to Non-Mammals)
(00:33:40) Stomach & Chest Movements During Breathing
(00:36:23) Physiological Sighs, Alveoli Re-Filling, Bombesin
(00:49:39) If We Dont Sigh, Our Lung (& General) Health Suffers
(01:00:42) Breathing, Brain States & Emotions
(01:05:34) Meditating Mice, Eliminating Fear
(01:11:00) Brain States, Amygdala, Locked-In Syndrome, Laughing
(01:16:25) Facial Expressions
(01:19:00) Locus Coeruleus & Alertness
(01:29:40) Breath Holds, Apnea, Episodic Hypoxia, Hypercapnia
(01:35:22) Stroke, Muscle Strength, TBI
(01:38:08) Cyclic Hyperventilation
(01:39:50) Hyperbaric Chambers
(01:40:41) Nasal Breathing, Memory, Right vs. Left Nostril
(01:44:50) Breathing Coordinates Everything: Reaction Time, Fear, etc.
(01:57:13) Dr. Feldmans Breathwork Protocols, Post-Lunch
(02:02:05) Deliberately Variable Breathwork: The Feldman Protocol
(02:06:29) Magnesium Threonate & Cognition & Memory
(02:18:27) Gratitude for Dr. Feldmans Highly Impactful Work
(02:20:53) Zero-Cost Support, Sponsors, Instagram, Twitter, Supplements
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 03 Jan 2022 09:00:00 -0000The Science of Making & Breaking Habits
In this episode, I review the science of habit formation and habit elimination and how the process of neuroplasticity (brain rewiring) underlies these processes.
I describe two new systems for habit formation. The first system is grounded in the neuroscience of brain states and our ability to perform (and to avoid) certain tasks at different phases of the 24-hour day. The second system focuses on 21-day habit formation and consolidation.
I also discuss "task bracketing" as an approach to enhancing habit formation and eliminating unwanted habits and the neural circuits that underlie task bracketing in the basal ganglia (a brain region for generating and stopping behaviors). I also review the science of dopamine rewards and how to apply that knowledge to shaping habits.
The science and tools in this episode ought to be helpful for anyone looking to build better habits and eliminate unwanted habits for school, work, fitness, relationships, creative endeavors, and moreindeed for any person or situation where behavioral changes are needed.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introducing Habits; New Programs
(00:02:46) Sponsors: AG1, LMNT
(00:06:52) Habits versus Reflexes, Learning, Neuroplasticity
(00:08:51) Goal-Based Habits vs. Identity-Based Habits
(00:11:40) How Long It (Really) Takes to Form a Habit; Limbic-Friction
(00:16:07) Linchpin Habits
(00:18:55) Mapping Your Habits; Habit Strength, Context-Dependence
(00:22:55) Automaticity
(00:24:03) Tool 1: Applying Procedural Memory Visualizations
(00:27:48) Hebbian Learning, NMDA receptors
(00:31:00) Tool 2: Task Bracketing; Dorsolateral Striatum
(00:37:08) States of Mind, Not Scheduling Time Predicts Habit Strength
(00:38:16) Tool 3: Phase-Based Habit Plan: Phase 1
(00:46:29) Tool 3: Phase-Based Habit Plan: Phase 2
(00:55:24) Tool 3: Phase-Based Habit Plan: Phase 3
(01:01:34) Habit Flexibility
(01:04:57) Should We Reward Ourselves? How? When? When NOT to.
(01:10:30) Tool 4: Dopamine Spotlighting & Task Bracketing
(01:18:22) Tool 5: The 21-Day Habit Installation & Testing System
(01:28:26) Breaking Habits: Long-Term (Synaptic) Depression
(01:35:49) Notifications Dont Work
(01:37:50) Tool 6: Break Bad Habits with Post-Bad-Habit Positive Cargo
(01:44:26) Addictions as Habits: https://hubermanlab.com/dr-anna-lembke-understanding-and-treating-addiction
(01:45:28) Conclusion & Synthesis
(01:48:27) Zero-Cost Support, Sponsors, Supplements, Instagram, Twitter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 27 Dec 2021 09:00:00 -0000Dr. David Sinclair: The Biology of Slowing & Reversing Aging
In this episode, I am joined by Dr. David Sinclair, tenured Professor of Genetics at Harvard Medical School and an expert researcher in the field of longevity. Dr. Sinclair is also the author of the book Lifespan: Why We Age & Why We Don't Have To, and the host of the Lifespan Podcast, which launches January 5, 2022.
In this interview, we discuss the cellular and molecular mechanisms of aging and what we all can do to slow or reverse the aging process. We discuss fasting and supplementation with resveratrol, NAD, metformin, and NMN. We also discuss the use of caffeine, exercise, cold exposure, and why excessive iron load is bad for us. We discuss food choices for offsetting aging and promoting autophagy (clearance of dead cells). And we discuss the key blood markers everyone should monitor to determine your biological versus chronological age. We also discuss the future of longevity research and technology. This episode includes lots of basic science and specific, actionable protocols, right down to the details of what to do and when. By the end, you will have in-depth knowledge of the biology of aging and how to offset it.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. David Sinclair, Harvard Medical School
(00:03:45) Sponsors: AG1, LMNT
(00:07:45) Aging as a Disease vs. Longevity & Anti-Aging
(00:10:23) What Causes Aging? The Epigenome
(00:15:53) Cosmetic Aging
(00:17:15) Development Never Stops, Horvath Clock
(00:20:12) Puberty Rate as a Determinant of Aging Rate
(00:23:00) Fasting, Hunger & Food Choices
(00:32:44) Fasting Schedules, Long Fasts, (Macro)Autophagy
(00:34:50) Caffeine, Electrolytes
(00:35:56) Blood Glucose & the Sirtuins; mTOR
(00:37:55) Amino Acids: Leucine, Pulsing
(00:44:35) Metformin, Berberine
(00:50:29) Resveratrol, Wine
(00:53:20) What Breaks a Fast?
(00:56:45) Resveratrol, NAD, NMN, NR; Dosage, Timing
(01:09:10) Are Artificial Sweeteners Bad for Us?
(01:12:04) Iron Load & Aging
(01:15:05) Blood Work Analysis
(01:19:37) C-Reactive Protein, Cholesterol: Serum & Dietary
(01:26:02) Amino Acids, Plants, Antioxidants
(01:33:45) Behaviors That Extend Lifespan, Testosterone, Estrogen
(01:40:35) Neuroplasticity & Neural Repair
(01:46:19) Ice Baths, Cold Showers, Metabolic Winter
(01:48:07) Obesity & How It Accelerates Aging, GnRH
(01:52:10) Methylation, Methylene Blue, Cigarettes
(01:56:17) X-Rays
(01:59:00) Public Science Education, Personal Health
(02:05:40) The Sinclair Test You Can Take: www.doctorsinclair.com
(02:08:13) Zero-Cost Support & Resources, Sponsors, Supplements, Instagram
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 20 Dec 2021 09:00:00 -0000Science of Social Bonding in Family, Friendship & Romantic Love
This episode I discuss the science of social bonding- the process by which we form attachments. I explain the neural and hormonal basis for "social homeostasis" (our drive for a given amount of socializing) which reveals why we get lonely, why we seek out connection with others and how power dynamics (hierarchies) shape those connections. I also discuss the neurochemical basis of introversion and extroversion, of trust and how shared experiences that promote similar physiological states in two or more individuals, leads to more rapid bonding. I also discuss how food and oxytocin play key roles in social bonding. This episode covers quality peer-reviewed science and practical tools for anyone seeking to find, build or end relationships.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Social Bonding: Child-Parent, Romantic, Friendship, Breakups
(00:03:10) Sponsors: AG1, LMNT
(00:07:08) Social Bonding as a Biological Process
(00:10:03) Social Isolation
(00:13:32) Social Homeostasis & Neural Circuits for Social Drive
(00:18:55) Brain Areas & (Neuro)Chemistry of Social Drive
(00:22:48) What is Social Homeostasis & Dopamine
(00:27:00) When We Lack Social Interactions: Short- Versus Long-Term
(00:28:10) Introverts & Extroverts
(00:31:00) Good Versus Bad Social Interactions & Hierarchies
(00:33:54) Loneliness & Dorsal Raphe Nucleus & Social Hunger
(00:37:33) Tools
(00:38:05) Socializing & Food Appetite: Crossover Craving
(00:42:45) Falling in Love
(00:45:05) Tools for Social Bonds: Merging Physiologies; Story
(00:53:54) Childhood Attachment Patterns in Adulthood
(01:03:45) Attachment Styles: Autonomic Versus Intellectual Attachment
(01:06:10) Emotional Empathy & Cognitive Empathy, Arguing
(01:09:45) Allan N. Schore & Right Brain Psychotherapy
(01:10:40) Oxytocin & Trust, In Males Versus Females, Hormonal Glue
(01:16:10) Repairing Broken Bonds to Self & Others
(01:18:56) Social (Media) Butterflies: Biological Basis
(01:24:08) Key Points for Bonding & Understanding Social Bonds
(01:27:07) Breaking Up
(01:28:36) Synthesis
(01:31:17) Zero-Cost Support, Sponsors, Supplements, Instagram, Twitter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 13 Dec 2021 09:00:00 -0000Dr. David Berson: Understanding Your Brain's Logic & Function
In this episode, my guest is Dr. David Berson, Professor & Chairman of Neuroscience at Brown University. Dr. Berson discovered the neurons in your eye that set your biological rhythms for sleep, wakefulness, mood and appetite. He is also a world-renowned teacher of basic and advanced neuroscience, having taught thousands of university lectures on this topic. Many of his students have become world-leading neuroscientists and teachers themselves.
Here Dr. Berson takes us on a structured journey into and around the nervous system, explaining: how we perceive the world and our internal landscape, how we balance, see, and remember. Also, how we learn and perform reflexive and deliberate actions, how we visualize and imagine in our mind, and how the various circuits of the brain coordinate all these incredible feats.
We discuss practical and real-life examples of neural circuit function across the lifespan. Dr. Berson gives us a masterclass in the nervous systemone that, in just less than two hours, will teach you an entire course's worth about the brain and how yours works.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. David Berson
(00:03:11) Sponsors: AG1, LMNT
(00:08:02) How We See
(00:10:02) Color Vision
(00:13:47) Strange Vision
(00:16:56) How You Orient In Time
(00:25:45) Body Rhythms, Pineal function, Light & Melatonin, Blueblockers
(00:34:45) Spending Times Outdoors Improves Eyesight
(00:36:20) Sensation, Mood, & Self-Image
(00:41:03) Sense of Balance
(00:50:43) Why Pigeons Bob Their Heads, Motion Sickness
(01:00:03) Popping Ears
(01:02:35) Midbrain & Blindsight
(01:10:44) Why Tilted Motion Feels Good
(01:13:24) Reflexes vs. Deliberate Actions
(01:16:35) Basal Ganglia & the 2 Marshmallow Test
(01:24:40) Suppressing Reflexes: Cortex
(01:33:33) Neuroplasticity
(01:36:27) What is a Connectome?
(01:45:20) How to Learn (More About the Brain)
(01:49:04) Book Suggestion, my Berson Appreciation
(01:50:20) Zero-Cost ways to Support the HLP, Guest Suggestions, Sponsors, Supplements
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 06 Dec 2021 09:00:00 -0000Erasing Fears & Traumas Based on the Modern Neuroscience of Fear
In this episode, I discuss fear and trauma, including the neural circuits involved in the "threat reflex" and how specific experiences and memories come to activate that system. I also discuss how our body is involved in trauma and fear. First, I describe the logic of fear mechanisms and how "top-down" processing-- meaning connections from the parts of the brain that assign meaning to our feelings, are involved in fear and erasing fears and traumas. Then I discuss what successful fear and trauma treatment must include and consider various treatments for whether they meet that standard, such as EMDR, Cognitive Behavioral Therapy, Ketamine, other drug-assisted therapies, and more. I also review new data on how 5 minutes per day of deliberate, self-imposed stress can erase fear and depression. And I review the role that social connection plays in erasing or maintaining fears by activating specific molecular pathways in the brain and body. Finally, I review supplementation with over-the-counter compounds for their effects on anxiety and fear and when to take them, if at all.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introducing Fear, Trauma & Trauma
(00:02:31) Sponsors: AG1, LMNT
(00:06:49) What is Fear?
(00:11:45) Autonomic Arousal: Alertness vs. Calmness
(00:13:44) Hypothalamic-Pituitary-Adrenal Axis (HPA axis)
(00:17:36) The Threat Reflex: Neural Circuits for Fear
(00:28:24) Controlling Fear: Top-Down Processing
(00:32:27) Narratives: Protective or Dangerous
(00:35:58) Attaching Fear to Events: Classical Conditioning & Memory
(00:41:45) How Fear Learning Occurs: Long Term Potentiation, NMDA
(00:46:10) Extinguishing (Reducing) Fears
(00:50:25) Cognitive (Narrative) Therapies for Fear
(00:57:56) Repetition of Narrative, Overwriting Bad Experiences with Good
(01:05:28) EMDR: Eye Movement Desensitization Reprocessing
(01:14:00) Social Connection & Isolation Are Chemically Powerful
(01:18:23) Trans-Generational Trauma
(01:25:00) PTSD Treatments: Ketamine, MDMA, oxytocin
(01:39:25) How Do You Know If You Are Traumatized?
(01:46:16) Deliberate Brief Stress Can Erase Fears & Trauma
(01:49:50) Erasing Fears & Traumas In 5 Minutes Per Day
(01:59:42) Nutrition, Sleep, & Other General Support Erasing Fear & Trauma
(02:02:30) Supplements for Anxiety, Fear: Saffron, Inositol, Kava
(02:10:00) Synthesis
(02:11:46) Zero-Cost Support, Sponsors, Supplements, Instagram, Twitter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 29 Nov 2021 09:00:00 -0000Dr. David Buss: How Humans Select & Keep Romantic Partners in Short & Long Term
In this episode, my guest is Dr. David Buss, Professor of Psychology at the University of Texas, Austin, and one of the founding members of the field of evolutionary psychology.
Dr. Buss describes his work on how people select mates for short and long-term relationships, the dynamics of human courtship, and mate value assessment meaning how people measure up as potential partners. We also discuss the causes of infidelity and differences for infidelity in men and women. He explains how people evaluate and try to alter other peoples mate value as a means to secure and even poach mates. We discuss monogamous and non-monogamous relationships in humans. And we discuss what Dr. Buss calls the dark triad features common in stalkers and narcissists that relate to sexual and psychological violence in relationships.
This episode is sure to be of interest to anyone single or in a relationship who seeks to know how people select mates and anyone who is interested in forming and maintaining healthy romantic partnerships.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introducing Dr. David Buss
(00:04:27) Sponsors: AG1, LMNT
(00:08:33) Choosing a Mate
(00:13:40) Long Term Mates: Universal Desires
(00:18:31) What Women & Men Seek in Long-Term Mates
(00:25:10) Age Differences & Mating History
(00:32:20) Deception in Courtship
(00:37:30) Emotional Stability
(00:38:40) Lying About Long-Term Interest
(00:41:56) Short-Term Mating Criteria, Sliding Standards & Context Effects
(00:46:25) Sexual Infidelity: Variety Seeking & (Un)happiness & Mate Switching
(00:54:25) Genetic Cuckolds, How Ovulation Impacts Mate Preference
(00:57:00) Long-Term vs. Short-Term Cheating, Concealment
(00:59:15) Emotional & Financial Infidelity
(01:04:35) Contraception
(01:06:22) Status & Mating Success
(01:10:10) Jealousy, Mate Value Discrepancies, Vigilance, Violence
(01:24:13) Specificity of Intimate Partner Violence
(01:25:12) Mate Retention Tactics: Denigration, Guilt, Etc.
(01:27:33) Narcissism, Machiavellianism, Psychopathy
(01:33:25) Stalking
(01:39:15) Influence of Children on Mate Value Assessments
(01:43:24) Attachment Styles, Mate Choice & Infidelity
(01:46:40) Non-Monogamy, Unconventional Relationships
(01:54:00) Mate Value Self Evaluation, Anxiety About the Truth
(02:02:12) Self Deception
(02:05:35) The Future of Evolutionary Psychology & Neuroscience
(02:06:56) Books: When Men Behave Badly; The Evolution of Desire, Textbooks
(02:10:42) Concluding Statements, Zero-Cost Support: Subscribe, Sponsors, Supplements
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 22 Nov 2021 09:00:00 -0000The Science of Gratitude & How to Build a Gratitude Practice
In this episode, I discuss the science of gratitude, which has been shown in peer-reviewed studies to have tremendous positive effects on mental and physical health. I explain, however, that most commonly used gratitude practices are ineffective (such as gratitude lists). The key elements of highly effective gratitude practices are described, including the essential need for story (narrative), receiving or perceiving gratitude rather than giving it, and the role that theory of mind plays in this context. I also discuss why we can't simply make up feelings of gratitude and how reluctance undermines the process. I also explain the neural circuit mechanisms that underlie the reductions in fear and increases in motivation and lowering of inflammatory chemicals that effective narrative-based gratitude can trigger. Throughout the episode, I use the science of gratitude to design a brief but highly effective protocol.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction: Gratitude Science & Surprises
(00:01:50) Controlling Heart Rate with Story
(00:04:48) Sponsors: AG1, LMNT
(00:09:11) Major, Long-Lasting Benefits of Gratitude Practice
(00:12:20) Prosocial vs. Defensive Thinking, Behaviors, & Neural Circuits
(00:17:50) Why We All Need an Effective Gratitude Practice
(00:21:22) Neurochemistry & Neural Circuits of Gratitude
(00:25:10) Prefrontal Cortex Set Context
(00:30:10) Ineffective Gratitude Practices; Autonomic Variables
(00:34:55) Key Features of Effective Gratitude Practices: Receiving Thanks & Story
(00:42:30) Theory of Mind Is Key
(00:45:50) Building Effective Gratitude Practices: Adopting Narratives, Duration
(00:52:28) Narratives That Shift Brain-Body Circuits
(00:56:150 You Cant Lie About Liking Something; Reluctance In Giving
(00:59:55) How Gratitude Changes Your Brain: Reduces Anxiety, Increases Motivation
(01:03:00) 5 Minutes (Is More Than Enough), 3X Weekly, Timing Each Day
(01:05:44) Empathy & Anterior Cingulate Cortex
(01:07:35) Reducing Inflammation & Fear with Gratitude
(01:10:56) Serotonin, Kanna/Zembrin
(01:16:00) Neuroplasticity, Pharmacology, Brain Machine Interfaces
(01:18:50) The Best Gratitude Practices: & How To, My Protocol
(01:24:25) Subscribe & Feedback, Supporting Sponsors, Supplements
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 15 Nov 2021 07:56:00 -0000Time Perception & Entrainment by Dopamine, Serotonin & Hormones
In this episode, I discuss how our brain and body track time and the role that neurochemicals, in particular dopamine and serotonin, but also hormones such as melatonin, allow us to orient ourselves in time. I review the three types of time perception: of the past, of the present, and the future, and how dopamine and serotonin adjust both our perception of the speed of the passage of time and our memory of how long previous experiences lasted. I also discuss circannual entrainment, which is the process by which our brain and body are matched to the seasons, and circadian (24 hours) entrainment, both of which subconsciously adjust our perceived measurement of time. I explain the mechanisms of that subconscious control. And I cover the ultradian (90 minutes) rhythms that govern our ability to focus, including how to track when these 90-minute rhythms begin and end for the sake of work and productivity. I include ten tools based on the science of time perception that you can apply to enhance productivity, creativity, and relationships in various contexts.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introducing Time Perception, Note on Fasting & Supplements
(00:05:28) Sponsors: AG1, LMNT
(00:09:25) Entrainment, Circannual Entrainment, Melatonin
(00:13:20) Seasonal Oscillations in Testosterone & Estrogen, Tool 1
(00:16:06) Circadian Timing, Tools 1, 2, 3 (for Circadian Entrainment)
(00:21:13) Tool 4: Timing Physical Activity; Tool 5: Timing Eating Window
(00:23:00) When Circadian Entrainment is Disrupted, Time Perception Suffers
(00:25:00) Tool 6: Ultradian (90min) Cycles & Focus
(00:31:42) Our Sense of the Passage of Time: Present, Prospective, Retrospective
(00:34:40) Dopamine (& Nor/epinephrine) Lead to Time Overestimation; Frame Rate
(00:37:18) Serotonin & Time Underestimation; Decreased Frame Rate
(00:39:10) Dopamine vs. Serotonin Across the Day; Tool 7: When to Do Rigid vs. Creative Work
(00:42:38) Example of Tool 7
(00:43:38) How Sleep Deprivation Degrades Performance
(00:44:38) Trauma, Over-clocking & Memories; Adjusting Rates of Experience
(00:50:04) Why Trauma Involves Dopamine & Epinephrine, Arousal
(00:51:03) Dopamine, Spontaneous Blinking & Time Perception; Tool 8
(00:53:38) Deliberate Cold Exposure, Dopamine, Tool 9: Adjusting Frame Rate in Discomfort
(00:56:30) Fun Feels Fast BUT Is Remembered as Slow; Boring Stuff Feels Slow, Recall As Fast
(01:00:54) Retrospective Time, Context Variation & Enhanced Bonding with Places & People
(01:03:00) Dopamine Release Resets the Start of Each Time Bin on Our Experience
(01:07:40) Habits & Time Perception; Tool 10 (Setting Functional Units of Each Day)
(01:11:58) Synthesis & Book Suggestion (Your Brain Is a Time Machine by D. Buonomano)
(01:12:27) Supporting the HLP: Subscribe, Instagram, Supplements
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 08 Nov 2021 09:00:00 -0000Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization
In this episode, I talk to Dr. Duncan French, Ph.D., the Vice President of Performance at the UFC Performance Institute and a world-class performance specialist. We discuss specific resistance (weight) training regimens for increasing testosterone in men and women and how to vary mechanical loads and rest between sets and workouts to optimize hormone output and training results. We also discuss how stress-induced "catecholamines" can increase testosterone or decrease it, depending on duration and mindset. And we discuss specific cold- and heat- therapies for increasing resilience, reducing inflammation, heat shock proteins and more. We discuss nutrition for training and how to match nutrition to training goals and metabolic flexibility. We discuss mental focus and how long to train for skill development. Finally, we discuss how mixed martial arts and the UFC Performance Institute are a template for exploring human performance more generally. This episode is intended for anyone interested in athletic and mental performance: athletes, students, and recreational exercisers and includes both science and many practical tools people can apply in their own training.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Duncan French
(00:02:44) Sponsors: AG1, LMNT
(00:05:44) Duncans Background in Exercise Science
(00:11:45) How Certain Exercises Increase Testosterone
(00:16:22) What Kind of Training Increases Testosterone & Growth Hormone?
(00:20:19) Intensity: Mechanical Load; Volume: Metabolic Load; Inter-set Rest Periods
(00:25:25) Training Frequency & Combining Workout Goals
(00:29:35) How Stress Can Increase or Decrease Testosterone
(00:36:55) Using Cold Exposure for Mindset, Anti-Inflammation, Muscle-Growth
(00:46:55) Skill Development
(00:50:05) Why Hard Exercise Creates Brain Fog: Role of Nutrition
(00:53:55) Low-Carbohydrate Versus All-Macronutrient Diets on Performance
(00:56:15) Ketones & Brain Energy, Offsetting Brain Injury; Spiking Glucose During Ketosis
(00:59:13) Metabolic Efficiency, Matching Nutrition to Training, Needs Based Eating
(01:05:00) Duncans Work with Olympic Athletes, NCAA, UFC (Ultimate Fighting Championship)
(01:08:00) Why UFC & MMA (Mixed-Martial Arts) Are So Valuable for Advancing Performance
(01:12:40) Voluntarily Switching Between Different States of Arousal
(01:14:30) Heat, Getting Better at Sweating, Heat Shock Proteins, Sauna
(01:20:12) Using Rotating 12-Week Training Programs; Logging Objective & Subjective Data
(01:24:07) Surprising & Unknown Aspects of The UFC and UFC Performance Institute
(01:27:45) Conclusions, Zero-Cost Support, Sponsors, Supplements, Instagram
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 01 Nov 2021 08:00:00 -0000Using Your Nervous System to Enhance Your Immune System
This episode teaches you a lot about the immune system, immune-brain interactions and offers 12 potential tools for enhancing immune system function. I discuss how our immune system works and science-supported tools we can use to enhance our immune system.
I discuss the innate and adaptive immune systems and our various microbiomes-- not just in our gut but also in our nose, eyes and mouth and how to keep them healthy. And I review how specific patterns of breathing and foods maintain a healthy mucosal barrier that is crucial for fighting infections. I discuss how certain neurochemicals called catecholamines enhance our immune system function and how to use specific breathing protocols, types and timing of heat and cold exposure, and, if appropriate, supplementation to activate catecholamines. I also discuss the role and use of serotonin for the sake of accessing the specific types of sleep for recovering from illness, and I discuss how to increase glymphatic "washout" of brain debris during sleep. I also review fever, the vagus nerve and the use of atypical yet highly effective compounds for rhinitis (nasal inflammation).
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) The Mind & Immune System, New Findings: Acupuncture & Fascia
(00:03:16) Sponsors: AG1, LMNT
(00:07:41) Foundational Tools & Practices for a Healthy Immune System
(00:11:20) Immune System Basics: Skin/Mucous, Innate & Adaptive Immune System
(00:17:08) Killer Cells, Complement Proteins (Eat Me! Signals), Cytokines (Help Me! Signals)
(00:21:06) The Adaptive Immune System: Antibodies
(00:28:00) Tool 1: Nasal Microbiome and Scrubbing Bacteria & Viruses; Nasal Breathing
(00:30:33) Tools 2 & 3: (Not) Touching Your Eyes; Gut Microbiome & Fermented Foods
(00:34:20) Some Interleukins Are Anti-Inflammatory
(00:34:56) Sickness Behavior
(00:39:08) Some People Seek Care When Sick, Others Want to be Alone
(00:42:00) Sickness Behavior & Depression: Cytokines
(00:43:40) Reduced Appetites When Sick: Protein, Iron, Libido
(00:46:45) Vagus-Nerve Stimulation: Fever, Photophobia, Sleepiness
(00:53:03) Humoral (Blood-Borne) Factors, & Choroid Change Your Brain State
(00:55:04) Tools 4, 5: Reducing Sickness: Glymphatic Clearance, Pre-Sleep Serotonin, 5HTP
(01:07:03) Tool 6: Hot Showers, Saunas, Baths & Cortisol, Heath-Cold Contrast
(01:10:53) Feed a Fever & Starve a Cold (?), Adrenaline
(01:12:36) Tool 7: Activating Your Immune System w/Cyclic-Hyperventilation, Alkalinity
(01:29:10) Brain Chemicals & Cyclic-Hyperventilation; Catecholamines, Dopamine
(01:32:10) Mindsets & Immune Function; Yes, You Can Worry Yourself Sick
(01:37:00) Tool 8: Healthy Mindsets, Hope, Dopamine; Tool 9: Tyrosine; Tool 10: Cold Exposure
(01:42:05) Once Youre Already Sick: Accelerating Recovery; Tool 11: Spirulina, Rhinitis
(01:46:09) Histamines, Mast Cells
(01:49:22) Tool 12: Acupuncture: Mechanism for How It Reduces Inflammation; Fascia, Rolfing
(01:53:40) Mechanistic Science & Ancient Practices
(01:58:00) Synthesis, Ways to Support Us (Zero-Cost), Sponsors, Supplements, Social Media
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 25 Oct 2021 08:00:00 -0000Dr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood
In this episode, I host Dr. Samer Hattar, Chief of the Section on Light and Circadian Rhythms at the National Institute of Mental Health. Dr. Hattar is a world-renowned expert on how viewing light at particular times adjusts our mood, ability to learn, stress and hormone levels, appetite, and mental health. We discuss how to determine and use your individual light sensitivity to determine the optimal sleep-wake cycle for you. We also discuss how to combine your light viewing and waking time with the timing of your food intake and exercise in order to maximize mental and physical functioning. Dr. Hattar is credited with co-discovering the neurons in the eye that set our circadian clocks and regulate mood and appetite. He explains why even a small shift in daylight savings leads to outsized effects on our biking because of the way that our cells and circadian clocks integrate across many days. And he offers precise tools to rapidly adjust to jetlag, shift work, and reset your clock after a late night of work or socializing. This episode is filled with cutting-edge data on the biological mechanisms of human physiology and practical tools for people of all ages.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introducing Dr. Samer Hattar, Ph.D.
(00:02:33) Sponsors: AG1, LMNT
(00:06:15) Light, Circadian (24 hour) & Circannual (365 day) Photoentrainment
(00:14:30) Neurons in Our Eyes That Set Our Body Clocks: Similar to Frog Skin
(00:18:55) What Blind People See
(00:20:15) When, How & How Long to View Light for Optimal Sleep & Wakefulness
(00:30:20) Sunlight Simulators, Afternoon Light Viewing, Naps
(00:33:48) Are You Jetlagged at Home? Chronotypes & Why Early Risers Succeed
(00:38:33) How to Decide Your Best Sleep-Wake Schedule; Minimal Light Test
(00:42:16) Viewing Light in Middle of Day: Mood & Light Hunger
(00:44:55) Evening Sunlight; Blueblocker Warning
(00:48:57) Blue Light Is Not the Issue; Samers Cave; Complete Darkness
(00:53:58) Screens at Night
(00:56:03) Dangers of Bright Light Between 10 pm and 4 am: Mood & Learning
(01:01:05) The Tripartite Model: Circadian, Sleep Drive, Feeding Schedules
(01:05:05) Using Light to Enhance Your Mood; & The Hattar-Hernandez Nucleus
(01:07:19) Why Do We Sleep?
(01:08:17) Effects of Light on Appetite; Regular Light & Meal Times
(01:18:08) Samers Experience with Adjusting Meal Timing
(01:22:51) Using Light to Align Sleep, Mood, Feeding, Exercise & Cognition
(01:30:15) Age-Related Changes in Timing of Mental & Physical Vigor
(01:31:44) Chrono-Attraction in Relationships; Social-Rhythms
(01:33:40) Re-setting Our Clock Schedule; Screen Devices Revisited
(01:37:50) How Samer Got into the Study of Light
(01:39:33) Clock Gene mRNAs & More Accurate Biomarkers
(01:41:08) Light as Medicine
(01:42:48) ADHD (Attention-Deficit Hyperactivity Disorder)
(01:43:35) How to Beat Jetlag: Light, Temperature, Eating
(01:50:44) Vigor: The Consequence of Proper Timing
(01:52:15) Waking in the Middle of the Night: When Your Nightly Sleep Becomes a Nap
(01:54:10) Melatonin, Pineal Calcification
(01:55:25) Our Seasonal Rhythms: Mood, Depression, Lethargy & Reproduction
(01:59:08) Daylight Savings: Much Worse Than It Might Seem
(02:05:27) Eye Color & Sensitivity to Light, Bipolar Disorder
(02:09:28) Spicy Food, Genetic Variations in Sensory Sensitivity
(02:10:52) Synthesizing This Information, Samer on Twitter, Instagram
(02:13:00) Conclusions, Ways To Support the Huberman Lab Podcast & Research
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 18 Oct 2021 08:00:00 -0000Nutrients For Brain Health & Performance
This episode I describe science-supported nutrients for brain and performance (cognition) and for nervous system health generally.
I describe 10 tools for this purpose, including specific amounts and sources for Omega-3 fatty acids which make up the "structural fat" of neurons (nerve cells) and allow them to function across our lifespan. I also review data on creatine, phosphatidylserine, anthocyanins, choline, glutamine and how they each impact brain function in healthy people seeking to reinforce and improve their cognition and in those combatting cognitive decline. I describe both food-based and supplement-based sources for these compounds, and their effective dose ranges based on peer-reviewed literature.
Then I review the 3 factors: gut-brain signaling, perceived taste, and learned associations that combine with the metabolic and blood-sugar-elevating effects of food to determine what foods we seek and prefer. Amazingly, it's not just about what tastes good to us. Next, I explore how we can leverage the neural circuits of learned food preference toward seeking and enjoying the right foods for brain health and performance. I also review new data on non-caloric sweeteners and why consuming them with glucose-elevating foods can be detrimental,in some cases rapidly leading to insulin dysregulation. This episode covers more than 10 actionable tools for those seeking to improve and/or maintain brain function, and it explains modern neuroscience underlying of our sense of taste, our food seeking preferences and brain metabolism.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Food & Brain Function Introduction
(00:02:08) Summary: Critical Aspects of Time Restricted Feeding/Fasting
(00:04:36) Sponsors: AG1, LMNT
(00:08:24) Neuroplasticity Super Protocol (Zero-Cost Tools) Online
(00:09:22) Eating to Enhance Brain Function & Foundational Aspects of Brain Health
(00:13:00) Eating Fats for Brain Health, EFAs Phospholipids (Tool 1: 1-3g EPA Omega-3/day)
(00:20:35) Phosphatidylserine (Tool 2: 300mg/day)
(00:22:15) Choline, Egg Yolks (Tool 3: 1-2g/day Threshold)
(00:28:26) Hydration & Electrolytes (Tool 4)
(00:29:50) Liquid Fish Oil/Capsules (2-3g EPA per day; 300mg Alpha GPC 2-4X/week)
(00:32:22) Creatine for Cognition (Tool 5: 5g/day)
(00:36:28) Anthocyanins, Dark Skin Berries (Tool 6-10mg/day (Extract), 1-2 cups Berries)
(00:41:19) L-Glutamine (Tool: 1-10g/day) & Offsetting Apnea & Inflammation
(00:49:23) Neural Basis of Food Preference, Yum, Yuck, Meh; Taste, Guts, & Beliefs
(00:55:25) Taste is 100% In your Head
(00:59:50) Gut Neurons Controlling Food Preference: Neuropod Cells; (Tool 7: Fermented Foods)
(01:06:14) Capsule Probiotics, Brain Fog
(01:07:16) Learning to Like Specific Tastes: Sweetness & Brain Metabolism
(01:12:11) Hard-Wiring & Soft-Wiring
(01:13:25) Artificial & Non-Caloric Sweeteners: Safe or Harmful Depends on (Glucose) Context
(01:18:15) Non-Caloric Sweetener & Insulin; (Tool 8: Dont Have w/Glucose Elevating Foods)
(01:22:17) Beliefs & Thoughts; The Insula; (Tool 9: Pairing-Based Reshaping Food Preferences)
(01:30:42) Liking Neuro-Healthy Foods & Bettering Brain Metabolism (Tool 10); Food Wars
(01:36:05) Food Reward & Diabetes, Obesity; Important Review Article (See Caption)
(01:38:28) Synthesis, Zero-Cost Support, Future Topic Suggestions, Sponsors, Supplements
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 11 Oct 2021 08:00:00 -0000Effects of Fasting & Time Restricted Eating on Fat Loss & Health
This episode I discuss the science and practice of fasting also called time-restricted feeding. I review the data on how limiting food intake to specific portions of every 24-hour cycle (or fasting longer) impacts weight loss, fat loss specifically, liver health, mental focus, muscle, longevity and more. I explain how "fasted" is contextual, and relates to blood glucose levels and their downstream effects, and how the depth of fasting can be adjusted with behaviors such as different types of exercise, or with glucose disposal agents. I also discuss the optimal fasting protocol: and both the absolute (non-negotiable) and variable (contextual) features of a fasting/time-restricted-feeding protocol that will allow you to get the most benefits. I also discuss what does and does not break a fast, the effects of fasting on hormones like testosterone and cortisol and on fertility. I also review how different feeding windows of 8 or 10 or 4 hours differentially impact the effects of fasting, and why the classic 8 hour feeding window came to be but also might be ideal. I discuss mechanisms and offer tools to discern the optimal fasting duration and timing for you.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction, Blood Glucose & Mortality, Mice Vs. Humans
(00:06:18) Sponsors: AG1, LMNT
(00:09:42) Neuroplasticity Protocols & Online Lecture
(00:11:20) Feeding, Fasting, Performance
(00:13:50) Calories-In, Calories-Out (CICO); Perfect Diets
(00:19:48) Feeding-Induced Health Conditions
(00:25:33) Time Restricted Eating: When We Eat Is Vital
(00:29:45) The Eight Hour Feeding Window
(00:31:26) Feeding Deep Into the Night Is Bad (In Humans)
(00:36:33) Liver Health
(00:39:45) Time Restricted Feeding Protocol: Rules
(00:41:35) When to Start & Stop Eating
(00:45:38) Gastric Clearance, Linking Fasting to Sleep
(00:52:35) Effects of Specific Categories of Food
(00:55:40) Precision In Fasting: Protocol Build
(00:59:30) 4-6 Hour Feeding Windows
(01:03:08) Protein Consumption & Timing for Muscle
(01:08:13) How to Shift Your Eating Window
(01:13:20) Glucose Clearing, Exercise & Compounds
(01:22:37) Blood Glucose: Monitoring, mTOR & Related Pathways
(01:27:40) Gut Health: Fasting, Clock Genes and Microbiota
(01:29:15) Non-Alcoholic Fatty Liver
(01:32:00) Effects of Fasting on Hormones: Testosterone, Cortisol
(01:38:40) Fertility
(01:41:50) 8-Hour Feeding Window: Weight Loss Without Calorie Counting
(01:43:20) Eating Every-Other-Day
(01:45:29) Adherence
(01:47:15) Mental Focus & Clarity
(01:49:12) Enhancing Weight Loss from Body Fat: Hepatic Lipase
(01:53:15) What Breaks a Fast? Rules & Context
(01:58:50) Artificial Sweeteners, Plant-Based Sweeteners
(02:01:42) Glucose Clearing II, Cinnamon, Acidity, Salt
(02:06:42) My Circadian Clock, Zero-App
(02:08:20) Odd (But Common) Questions
(02:09:23) Effects of Sauna & Dehydration on Blood Glucose
(02:11:12) The Ideal Fasting Protocol
(02:24:00) More Resources, Ways to Support Us, Supplements
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 04 Oct 2021 08:00:00 -0000Dr. Craig Heller: Using Temperature To Optimize Performance, Brain & Body Health
This episode I am joined by Dr. Craig Heller, Professor of Biology at Stanford University and world expert on the science of temperature regulation. We discuss how the body and brain maintain temperature under different conditions and how most everyone uses the wrong approach to cool off or heat up. Dr. Heller teaches us the best ways and in doing so, explains how to offset hyperthermia and hypothermia. He also explains how we can use the precise timing and location of cooling on our body to greatly enhance endurance and weight training performance. He describes how cooling technology discovered and engineered in his laboratory has led to a tripling of anaerobic (weight training) performance and allowed endurance athletes to run further and faster, as well as to eliminate delayed onset muscle soreness. Dr. Heller explains how heat impairs muscular and mental performance, and how to cool the brain to reduce inflammation and to enhance sleep and cognition. We discuss how anyone can apply these principles for themselves, even their dogs! Our conversation includes both many practical tools and mechanistic science.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introducing Dr. Craig Heller, Physiology & Performance
(00:02:20) Sponsors: AG1, LMNT
(00:06:45) Cold Showers, Ice Baths, Cryotherapy
(00:10:45) Boundary Layers
(00:11:55) Cooling Before Aerobic Activity to Enhance Performance
(00:14:45) Anaerobic Activity Locally Increases Muscle Heat
(00:16:45) Temperature Gates Our Energy Use
(00:19:00) Local Versus Systemic Fatigue: Heat Is Why We Fail
(00:22:10) Cooling Off: Most Methods are Counterproductive
(00:26:43) Exercise-Induced Brain Fog
(00:27:45) Hyperthermia
(00:31:50) Best Body Sites for Cooling: Palms, Foot Pads, Upper Face
(00:38:00) Cooling Your Brain via The Upper Face; Concussion
(00:41:25) Extraordinary (Tripling!) Performance by Cooling the Palms
(00:45:35) Enhancing Recovery, Eliminating Soreness w/Intra-workout Cooling
(00:50:00) Multiple Sclerosis: Heat Sensitivity & Amelioration with Cooling
(00:51:00) Enhancing Endurance with Proper Cooling
(00:53:00) Cool Mitt, Ice-Cold Is Too Cold, 3 Minutes Cooling
(00:58:20) How You Can Use Palmer Cooling to Enhance Performance
(01:01:15) Radiation, Convection, Heat-Transfer, Role of Surface Area
(01:04:40) Hypothermia Story, Ideal Re-Heating Strategy
(01:11:40) Paw-lmer Cooling for Dog Health & Performance
(01:12:45) Warming Up, & Varying Temperature Around the Body
(01:17:35) Cooling-Enhanced Performance Is Permanent
(01:19:55) Anabolic Steroids versus Palmer Cooling
(01:24:00) Female Athletic Performance
(01:25:18) Shivering & Cold, Metabolism
(01:26:55) Studies of Bears & Hibernation, Brown Fat
(01:31:10) Brown Fat Distribution & Activation In Humans
(01:34:18) Brain Freeze, Ice Headache: Blood Pressure, Headache
(01:37:50) Fidgeters, Non-Exercise Induced Thermogenesis
(01:39:44) How Pre-Workout Drinks, & Caffeine May Inhibit Performance
(01:43:42) Sleep, Cold, Warm Baths, Screens, & Socks
(01:48:44) Synthesis
(01:49:30) Supporting the Podcast & Scientific Research
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 27 Sep 2021 08:00:00 -0000Controlling Your Dopamine For Motivation, Focus & Satisfaction
This episode serves as a sort of Dopamine Masterclass. I discuss the immensely powerful chemical that we all make in our brain and body: dopamine. I describe what it does and the neural circuits involved. I explain dopamine peaks and baselines, and the cell biology of dopamine depletion. I include 14 tools for how to control your dopamine release for sake of motivation, focus, avoiding and combating addiction and depression, and I explain why dopamine stacking with chemicals and behaviors inevitably leads to states of underwhelm and poor performance. I explain how to achieve sustained increases in baseline dopamine, compounds that injure and protect dopamine neurons including caffeine from specific sources. I describe non-prescription supplements for increasing dopamineboth their benefits and risksand synergy of pro-dopamine supplements with those that increase acetylcholine.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction & Tool 1 to Induce Lasting Dopamine
(00:05:04) Sponsors: AG1, LMNT
(00:09:10) Upcoming (Zero-Cost) Neuroplasticity Seminar for Educators
(00:09:58) What Dopamine (Really) Does
(00:15:30) Two Main Neural Circuits for Dopamine
(00:18:14) How Dopamine Is Released: Locally and Broadly
(00:22:03) Fast and Slow Effects of Dopamine
(00:25:03) Dopamine Neurons Co-Release Glutamate
(00:28:00) Your Dopamine History Really Matters
(00:30:30) Parkinsons & Drugs That Kill Dopamine Neurons. My Dopamine Experience
(00:36:58) Tool 3 Controlling Dopamine Peaks & Baselines
(00:40:06) Chocolate, Sex (Pursuit & Behavior), Nicotine, Cocaine, Amphetamine, Exercise
(00:46:46) Tool 4 Caffeine Increases Dopamine Receptors
(00:49:54) Pursuit, Excitement & Your Dopamine Setpoint
(00:56:46) Your Pleasure-Pain Balance & Defining Pain
(01:00:00) Addiction, Dopamine Depletion, & Replenishing Dopamine
(01:07:50) Tool 5 Ensure Your Best (Healthy) Dopamine Release
(01:15:28) Smart Phones: How They Alter Our Dopamine Circuits
(01:19:45) Stimulants & Spiking Dopamine: Counterproductive for Work, Exercise & Attention
(01:22:20) Caffeine Sources Matter: Yerba Mate & Dopamine Neuron Protection
(01:24:20) Caffeine & Neurotoxicity of MDMA
(01:26:15) Amphetamine, Cocaine & Detrimental Rewiring of Dopamine Circuits
(01:27:57) Ritalin, Adderall, (Ar)Modafinil: ADHD versus non-Prescription Uses
(01:28:45) Tool 6 Stimulating Long-Lasting Increases in Baseline Dopamine
(01:37:55) Tool 7 Tuning Your Dopamine for Ongoing Motivation
(01:47:40) Tool 8 Intermittent Fasting: Effects on Dopamine
(01:53:09) Validation of Your Pre-Existing Beliefs Increases Dopamine
(01:53:50) Tool 9 Quitting Sugar & Highly Palatable Foods: 48 Hours
(01:55:36) Pornography
(01:56:50) Wellbutrin & Depression & Anxiety
(01:58:30) Tool 10 Mucuna Pruriens, Prolactin, Sperm, Crash Warning
(02:01:45) Tool 11 L-Tyrosine: Dosages, Duration of Effects & Specificity
(02:05:20) Tool 12 Avoiding Melatonin Supplementation, & Avoiding Light 10pm-4am
(02:07:00) Tool 13 Phenylethylamine (with Alpha-GPC) For Dopamine Focus/Energy
(02:08:20) Tool 14 Huperzine A
(02:10:02) Social Connections, Oxytocin & Dopamine Release
(02:12:20) Direct & Indirect Effects: e.g., Maca; Synthesis & Application
(02:14:22) Zero-Cost & Other Ways To Support Podcast & Research
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 20 Sep 2021 08:00:00 -0000Dr. Matthew Johnson: Psychedelics for Treating Mental Disorders
This episode I discuss medical research on psychedelic compounds with Dr. Matthew Johnson, Professor of Psychiatry and Behavioral Sciences at Johns Hopkins School of Medicine. We discuss the biology and medical clinical-trial uses of psilocybin, MDMA, ayahuasca, DMT, and LSD.Dr. Johnson teaches us what the clinical trials in his lab are revealing about the potential these compounds hold for the treatment of depression, addiction, trauma, eating disorders, ADHD, and other disorders of the mind. Dr. Johnson describes a typical psychedelic experiment in his laboratory, start to finish, including the conditions for optimal clinical outcomes. And he explains some of the potential hazards and common misconceptions and pitfalls related to psychedelic medicine. Dr. Johnson explains flashbacks, the heightened risks of certain people and age groups using psychedelics and the ever evolving legal and pharmaceutical industry landscape surrounding psychedelics. Dr. Johnson also explains how the scientific study of psychedelics is likely to set the trajectory of psychiatric medicine in the years to come. Dr. Johnson is among a small handful of researchers who have pioneered the clinical study of these powerful compounds. He has unprecedented insight into how they can be woven into other psychiatric treatments, changing ones sense of self and of reality.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introducing Dr. Matthew Johnson
(00:02:27) Sponsors: AG1, LMNT
(00:06:40) Psychedelics Defined
(00:14:09) Hallucinations, Synesthesia, Altered Space-Time Perception
(00:19:56) Serotonin & Dopamine
(00:23:50) Ketamine & Glutamate
(00:28:00) An Example Psychedelic Experiment
(00:37:30) Letting Go with Psychedelics
(00:44:10) Our Minds Eye
(00:48:00) Redefining Your Sense of Self
(00:58:56) Exporting Psychedelic Learnings to Daily Life
(01:04:36) Flashbacks
(01:12:10) Ayahuasca, & ASMR, Kundalini Breathing
(01:15:54) MDMA, DMT
(01:26:00) Dangers of Psychedelics, Bad Trips, Long-Lasting Psychosis
(01:38:15) Micro-Dosing
(01:56:45) Risks for Kids, Adolescents & Teenagers; Future Clinical Trials
(02:03:40) Legal Status: Decriminalization vs. Legalization vs. Regulation
(02:18:35) Psychedelics for Treating Concussion & Traumatic Brain Injury
(02:27:45) Shifting Trends in Psychedelic Research, Academic Culture
(02:44:23) Participating in a Clinical Trial, Online Survey Studies, Breathwork
(02:50:38) Conclusions, Subscribing & Supporting the HLP, Supplements
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 13 Sep 2021 08:00:00 -0000ADHD & How Anyone Can Improve Their Focus
In this episode, I discuss ADHD (Attention-Deficit Hyperactivity Disorder): what it is, the common myths, and the biology and psychology of ADHD.
I discuss both behavioral and pharmacologic treatments for ADHD, and brain-machine interface tools. I also discuss behavioral training protocols that can improve focus in people with ADHD and those without ADHD, and for people of different ages. I discuss the role of dopamine in coordinating 'default-mode' and 'task-related' neural networks, attentional "blinks" (lapses of attention) and how to overcome them, and the role of actual blinks in time perception and attention. Finally, I review some of the prescription and over-the-counter compounds for increasing focus such as Adderall, Ritalin, Modafinil and Armodafinil, the racetams, Alpha-GPC and phosphatidylserine and the role of diet for managing ADHD (and the controversies of diet for ADHD).
The role of cell phones/technology in ADHD and ADHD-like challenges with focus are also discussed. Throughout, both basic science and clinical scenarios, as well as applicable tools and resources are covered.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction & Note About Diagnosis
(00:03:44) Sponsors: AG1, LMNT
(00:07:56) ADHD vs. ADD: Genetics, IQ, Rates in Kids & Adults
(00:13:00) Attention & Focus, Impulse Control
(00:14:57) Hyper-focus
(00:16:45) Time Perception
(00:18:25) The Pile System
(00:20:00) Working Memory
(00:24:10) Hyper-Focus & Dopamine
(00:26:40) Neural Circuits In ADHD: Default Mode Network & Task-Related Networks
(00:32:57) Low Dopamine in ADHD & Stimulant Use & Abuse
(00:37:10) Sugar, Ritalin, Adderall, Modafinil & Armodafinil
(00:47:00) Non-Prescribed Adderall, Caffeine, Nicotine
(00:49:18) How Stimulants Teach the Brains of ADHD Children to Focus
(00:52:00) When To Medicate: A Highly Informed (Anecdotal) Case Study
(00:56:35) Elimination Diets & Allergies In ADHD
(01:04:46) Omega-3 Fatty Acids: EPAs & DHAs
(01:07:00) Modulation vs Mediation of Biological Processes
(01:10:50) Attentional Blinks
(01:16:56) Open Monitoring & 17minute Focus Enhancement
(01:22:50) Blinking, Dopamine & Time Perception; & Focus Training
(01:30:10) Reverberatory Neural & Physical Activity
(01:33:40) Adderall, Ritalin & Blink Frequency
(01:35:00) Cannabis
(01:37:30) Interoceptive Awareness
(01:41:15) Ritalin, Adderall, Modafinil, Armodafinil; Smart Drugs & Caffeine: Dangers
(01:48:05) DHA Fatty Acids, Phosphatidylserine
(0:1:50:54) Ginko Biloba
(01:51:45) Modafinil & Armodafanil: Dopamine Action & Orexin
(01:56:19) Acetylcholine: Circuits Underlying Focus; Alpha-GPC
(01:59:04) L-Tyrosine, (PEA) Phenylethylamine
(02:01:23) Racetams, Noopept
(02:05:15) Transcranial Magnetic Stimulation; Combining Technology & Pharmacology
(02:09:14) Smart Phones & ADHD & Sub-Clinical Focus Issues In Adults & Kids
(02:14:30) Synthesis/Summary
(02:16:10) Support for Podcast & Research, Supplement Resources
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 06 Sep 2021 08:00:00 -0000Healthy Eating & Eating Disorders - Anorexia, Bulimia, Binging
In this episode, I discuss what drives hunger and satiety, and the role our brain, stomach, fat and hormones play in regulating hunger and turning off the desire to eat more. I also address how protein is assimilated better early in the day than it is later in the day, and why those using intermittent fasting might want to shift their feeding window to earlier in the day.
Then I delve into the topic of disorders of eating: Anorexia Nervosa, where people starve themselves and Bulimia Nervosa where people binge and purge their food. I discuss some common myths about Anorexia such as the role of media images increasing the rates of anorexia and the myth of the "perfectionist" anorexic. I also review the symptoms, and the brain and chemical systems disrupted in this condition. I explain how anorexics become hyperaware of the fat content of foods and develop reflexive habits of fat-hyperawareness. Then I discuss the most effective treatments ranging from family-based models to those that target the habitual nature of low-fat/calorie food choices. I also discuss new more experimental clinical trials on MDMA, Psilocybin and Ibogaine for Anorexia, and both their promise and risks
I review the latest work on binge eating disorder and brain stimulation, drug treatments and thyroid disruption in Bulimia and why the treatments for Bulimia are so similar to those for ADHD. Finally, I discuss "cheat days," body dysmorphia and the growing list of novel forms of eating disorders start to finish. As always, science and science-based tools are discussed.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction: Fasting, & Defining Healthy Eating
(00:08:55) Morning Protein Is Important
(00:22:21) Sponsors: AG1, LMNT
(00:26:29) Defining & Diagnosing Eating Disorders
(00:29:00) Anorexia Nervosa (Overview & Myths)
(00:33:44) Bulimia (Overview & Myths)
(00:37:35) Binge Eating Disorders, EDNOS, OSFEDS, Pica
(00:39:44) What is Hunger? What is Satiety?
(00:42:00) Neuronal & Hormonal Accelerators & Brakes on Eating
(00:46:17) Fat, Leptin & Fertility & Metabolic Dysfunctions in Obesity
(00:50:30) Why We Overeat
(00:55:30) Homeostasis & Reward Systems/Decisions
(00:59:58) Anorexia
(01:04:28) The Cholesterol Paradox
(01:06:13) Psychological vs. Biological/Genetic Factors in Anorexia
(01:09:44) Chemical Imbalances, Serotonergic Treatments
(01:12:56) Altered Habits & Rewards in Anorexia: Hyperacuity for Fat Content
(01:18:28) Brain Areas for Reward Based Decision Making vs. Habits
(01:24:06) Habit-Reward Circuits Are Flipped in Anorexics: Reward for Deprivation
(01:28:30) How Do You Break a Habit?
(01:33:23) Family Based Models, Cognitive Behavioral Therapy
(01:35:39) MDMA, Psilocybin, Clinical Trials, Ibogaine
(01:40:35) Anabolic vs. Catabolic Exercise, Spontaneous Movements, NEAT
(01:43:23) Distorted Self Image in Anorexia
(01:47:54) Bulimia & Binge-Eating, Cheat Days, Thyroid Hormone
(01:53:05) Inhibitory Control, Impulsivity, Adderall, Wellbutrin
(01:58:00) Direct Brain Stimulation: Nucleus Accumbens
(02:04:28) Anorexia/Reward. vs Bulimia/Binging
(02:05:45) Healthy Eating Revisited
(02:10:55) Synthesis, Body Dysmorphias
(02:14:15) Support: Podcast, & Research Studies
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 30 Aug 2021 08:00:00 -0000Dr. Robert Sapolsky: Science of Stress, Testosterone & Free Will
In this episode, I interview Dr. Robert Sapolsky, Ph.D., Professor of Biology, Neurology & Neurosurgery at Stanford University. We discuss stress, what defines short-term versus long-term stress, and how stress can be beneficial or detrimental, depending on the context. We also discuss stress mitigation and how our sense of control over stress mitigation techniques, including exercise, determine health outcomes. Dr. Sapolsky explains some of the key effects of the hormone testosterone how it can amplify pre-existing tendencies for aggression or sexual behavior, but that it does not produce those behaviors per se. He also explains how testosterone impacts our social hierarchies, sense of confidence, and willingness to embrace challenges of different kinds. He also explains how our behaviors and perceptions shape testosterone levels. And we discuss estrogen and the powerful role it plays in brain development, health and longevity. Finally, we discuss free will, what it means to have free will, and if we have any free will, including how knowledge alone might allow us to make better decisions for ourselves and society.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction: Dr. Robert Sapolsky
(00:02:25) Sponsors: AG1, LMNT
(00:06:30) Stress: Short & Long-Term, Good & Bad
(00:09:11) Valence & Amygdala
(00:11:00) Testosterone: Common Myths vs. Actual Truths
(00:15:15) Behaviors that Affect Testosterone
(00:17:20) Mindsets & Contexts that Affect Testosterone
(00:20:28) How Finger Length Ratios Reflect Prenatal Hormone Levels
(00:22:30) Aggression: Male-Female, Female-Male, & Female-Female
(00:24:05) Testosterone: The Challenge Hypothesis
(00:29:20) How Dopamine Impacts Testosterone & Motivation
(00:32:32) Estrogen: Improves Brain & Longevity BUT TIMING IS KEY
(00:39:40) Are Testosterone & Sperm Counts in Males Really Dropping?
(00:42:15) Stress Mitigation & Our Sense of Control
(00:51:35) How Best to Buffer Stress
(00:57:04) Power of Perception, Choice & Individual Differences
(01:00:32) Context-Setting, Prefrontal Cortex & Hierarchy
(01:11:20) How Dr. Sapolsky Accomplishes Deep Thinking
(01:13:17) Do We Have Free Will?
(01:20:50) How to Apply Knowledge & Learning
(01:23:44) Roberts New Book: Determined: The Science of Life Without Free Will
(01:28:27) Reflections, Support of Podcast, & Supporting Stress Research
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 23 Aug 2021 08:00:00 -0000Understanding & Conquering Depression
This episode, I explain what major depression is at the biological and psychological level and the various treatments that peer-reviewed studies have revealed can help prevent and treat depression. I explain the three major chemical systems that are altered in depression: norepinephrine, serotonin and dopamine. I discuss genetic predispositions to depression and how stress, thyroid hormone and cortisol play a role in many forms of depression. I also discuss inflammation as a common feature of many depression symptoms. I review 8 specific science-supported protocols for treating and avoiding depression, including EPA fatty acids (which have been shown to rival certain prescription treatments), how exercise protects against depression, studies of creatine, adjusting dopamine balance and more. I also discuss the results of ongoing clinical trials for ketamine and psilocybin for depression, how these compounds work and finally, I review how ketogenic diets can help in certain cases of depression, especially treatment-resistant major depression.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Mood Disorders & Maintaining Mental Health (Protocol 1)
(00:07:25) Sponsors: AG1, LMNT
(00:11:15) Major Depression
(00:18:40) Anti-Self Confabulation
(00:21:42) Autonomic (Vegetative) Symptoms of Depression
(00:26:58) Norepinephrine, Dopamine & Serotonin
(00:31:50) SSRIs (Prozac, Zoloft, etc.): Selective Serotonin Reuptake Inhibitors
(00:37:00) Epinephrine/Motor Functions, Dopamine/Motivation & Craving, Serotonin/Emotions
(00:39:33) Physical & Emotional Pain are Linked: Substance P
(00:41:50) Hormones & Depression: Thyroid & Cortisol
(00:46:50) Genetic Susceptibility to Depression: Impact of Stress
(00:50:50) Understanding Biological Mechanism Is Key: Recipes versus Skills
(00:52:50) Tools for Dealing with Depression: Logic & Implementation (Protocol 2)
(00:56:25) Brain Inflammation & Mental State: Cytokines, Prostaglandins, etc.
(00:59:20) Protocol 3: Essential Fatty Acids (Omega-3, EPAs: Eicosapentaenoic Acid)*
(01:02:50) How EPAs Help Offset Depression: Serotonin Synthesis, Kynurenine, Quinolinic Acid
(01:05:25) Protocol 4: How Exercise Offsets Depression
(01:11:44) Protocol 5: Creatine Monohydrate, Forebrain Function & NMDA receptors*
(01:20:30) Protocol 6*: Ketamine, PCP (*Prescription-Only), & NMDA-Receptor Function
(01:33:08) Protocol 7*: Psychedelics (*In Clinical Trials) for Major Depression: Psilocybin*
(01:47:00) Protocol 8: Ketogenic Diet, GABA (Gamma-Aminobutyric Acid)
(01:54:50) Summary of Protocols Covered
(02:00:10) Support & Additional Resources
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 16 Aug 2021 08:00:00 -0000Dr. Anna Lembke: Understanding & Treating Addiction
This episode I interview Dr. Anna Lembke, MD, Chief of the Stanford Addiction Medicine Dual Diagnosis Clinic at Stanford University School of Medicine. Dr. Lembke is a psychiatrist expert in treating addictions of all kinds: drugs, alcohol, food, sex, video games, gambling, food, medication, etc. Dr. Lembke is also an expert in the opioid crisis, and the author of Dopamine Nation: Finding Balance in the Age of Indulgence.
We discuss the biology and psychology of why people become addicted to certain substances and behaviors and the key role that our "dopamine balance" plays in creating addiction. We also discuss the science and practice of how to conquer addictions, why people relapse and how to avoid relapsing. Dr. Lembke also shares her expertise on topics closely related to addiction such as community, shame and lying and she explains why telling the trutheven about the most basic things in daily life, adjusts dopamine levels in our brain.
This episode is an important one for anyone struggling with addictions of any kind, for their friends and families and for health care professionals. It is also for anyone who has defeated addiction and is determined to stay clean. Last but not least, it helps explain why all humans do what we do, and how we can all maintain a healthy sense of pleasure seeking in life.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Anna Lembke, Addiction Expert
(00:02:42) Disclaimer & Sponsors: AG1, LMNT
(00:07:00) Dopamine, Happiness & Impulsivity
(00:15:56) What Is Pleasure?
(00:18:20) Addiction, Boredom & Passion for Life
(00:24:00) Pain-Pleasure Balance Controls Addiction
(00:29:10) Dopamine Deficits, Anhedonia
(00:30:47) Are All Addictions the Same?
(00:35:38) Boredom & Anxiety Lead to Creativity
(00:40:35) Finding Your Passion Starts with Boredom & Action Steps
(00:50:05) How to Break an Addiction
(00:55:25) Relapse, Craving & Triggers
(01:07:40) Can People Get Addicted To Sobriety?
(01:11:45) Are We All Wired for Addiction?
(01:15:57) Bizarre Addiction
(01:18:14) Recovered Addicts Are Heroes
(01:20:10) Lying, Truth Telling, Guilt & Shame
(01:30:40) Clinical Applications of: Ibogaine, Ayahuasca, Psilocybin & MDMA
(01:40:20) Social Media Addiction
(01:51:25) Narcissism
(01:53:30) Goal Seeking, Success & Surprise
(01:58:10) Reciprocity
(02:01:15) Closing Comments, Resources
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 09 Aug 2021 08:00:00 -0000How to Control Your Sense of Pain & Pleasure
This episode I discuss our sense of pain and pleasure: where and how they each arise in our mind and body and various ways to control their intensity. I discuss the science of behavioral tools like acupuncture and hypnosis and directed pressure, including the neural circuits they each activate to modulate our experience of pain or pleasure. I also discuss whole body pain, pain "syndromes" and novel pain relief compounds such as Acetyl-L-Carnitine, SAMe and Agmatine. I discuss neuroplasticity of the pain system and the key role that visual perception plays in pain modulation. Finally, I address the link between dopamine, serotonin, and oxytocin, with arousal, pleasure and pain. As always, both basic science and various protocols are described.
Note: The description of the dorsal root ganglia (DRGs) was intentionally simplified and does not include mention of dorsal horn spinal relay neurons, etc. For an excellent full text review of this anatomy and circuits for touch sensing, please see: https://bit.ly/3jH9CPf
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Skin, Pain, Pleasure
(00:01:50) Protocol 1: Maximizing Motivation (with Dopamine & Pleasure)
(00:07:29) Sponsors: AG1, LMNT
(00:12:04) Pleasure & Pain, & Skin Sensors
(00:18:13) Sensing Touch with Your Brain: Magnification of Feet, Hands, Lips, Face, Genitals
(00:22:16) Two-Point Discrimination, Dermatomes
(00:28:11) Thoughts & Genes That Make Physical Pain Worse
(00:33:45) Expectations, Anxiety, & Pain Threshold
(00:40:27) Protocol 2: Cold Sensing Is Relative; Getting Into Cold Water
(00:45:22) Protocol 3: Heat Is Absolute
(00:48:10) Injury & Pain
(00:52:04) Protocol 4: Plasticity of Pain: Key Role of Vision
(00:58:08) Sensing Disparate Body Parts As Merged
(01:01:00) Pain Syndromes, Psychogenic Fever, Psychosomatics
(01:04:40) Fibromyalgia, Naltrexone, Protocol 5: Acetyl-L-Carnitine
(01:12:24) Protocol 6: Agmatine, S-adenosyl-L-methionine (SAMe), L-5-Methyltetrahydrofolate*
(01:17:27) Acupuncture: Mechanism, Non-Responders, Itch & Inflammation
(01:28:20) Laser Photobiomodulation, Protocol 7: Hypnosis (reveri.com)
(01:30:00) Protocol 8: Pressure-Based Pain Relief, Gate Theory of Pain (Relief)
(01:37:53) Redheads & Pain Thresholds, Endogenous Opioids
(01:44:02) Protocol 8: Love & Pain, Dopamine
(01:49:23) Pleasure & Reproduction, Dopamine & Serotonin, Oxytocin
(01:51:40) Protocol 9: PEA, L-Phenylalanine (Precursor to Tyrosine)
(01:55:40) Contextual Control of Pleasure by Autonomic Arousal, Dopamine Baselines
(01:59:40) Pleasure-Pain Balance
(02:01:24) Protocol 10: Controlling Pleasure, Dopamine & Motivation Over Time
(02:06:40) Protocol 11: Immediate, Non-Goal-Directed Pleasure, PAG
(02:08:40) Direction of Touch: Pleasure Versus Pain, Arousal & Touch Sensitivity
(02:13:00) Synthesis & How to Conceptualize Pain and Pleasure, Support
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 02 Aug 2021 08:00:00 -0000Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep
In this episode, my guest is Dr. Matt Walker, Professor of Neuroscience and Psychology and the Founder & Director of the Center for Human Sleep Science at the University of California, Berkeley. He is also the author of the international best-selling book Why We Sleep and the host of "The Matt Walker Podcast." We discuss the biology of sleep, including its various stages and what specifically happens to those stages when we don't get enough sleep. We also discuss the effects of sunlight, caffeine, alcohol, naps, hormones, exercise, marijuana, sexual activity, and various supplements on sleep. The episode consists of both basic science information and many science-supported actionable tools.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introducing Dr. Matt Walker
(00:02:16) Sponsors: AG1, LMNT
(00:06:00) What Is Sleep?
(00:10:20) REM (Rapid Eye Movement) aka 'Paradoxical Sleep'
(00:16:15) Slow Wave Sleep aka 'Deep Sleep'
(00:24:00) Compensating For Lost Sleep
(00:32:20) Waking in the Middle Of The Night
(00:39:48) Uberman (Not Huberman!) Sleep Schedule
(00:42:48) Viewing Morning SUNLight
(00:49:20) Caffeine
(01:07:54) Alcohol
(01:14:30) Growth Hormone & Testosterone
(01:16:14) Emotions, Mental Health & Longevity
(01:20:40) Books vs. Podcasts
(01:21:20) Lunchtime Alcohol
(01:25:00) Marijuana/CBD
(01:36:00) Melatonin
(01:54:14) Magnesium
(01:58:10) Valerian, Kiwi, Tart Cherry, Apigenin
(02:15:00) Tryptophan & Serotonin
(02:19:24) Naps & Non-Sleep-Deep-Rest (NSDR)
(02:28:23) Is It Possible To Get Too Much Sleep?
(02:34:35) Sex, Orgasm, Masturbation, Oxytocin, Relationships
(02:47:30) Unconventional Yet Powerful Sleep Tips
(02:59:10) Connecting to & Learning More from Dr. Walker
(03:04:42) The New Dr. Matt Walker Podcast, Reviews & Support
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 26 Jul 2021 08:00:00 -0000How to Optimize Your Brain-Body Function & Health
This episode I describe how the organs of the body influence the function and health of our brain and how our brain controls our bodily organs. The conscious awareness of this brain-body dialogue is called interoception. I describe how two factors- mechanical forces (e.g., pressure, pain, volume, etc.) and chemical factors (e.g., gut acidity, microbiome diversity, etc.) combine to influence our moods, control inflammation, immune system, recovery from injury and more. I explain how specific actions of our lungs, heart, spleen, and diaphragm, control our brain via the vagus nerve and other neural pathways. I describe 11 science-supported protocols for enhancing brain-body health and the logic behind them.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Your Sense of Self: Interoception
(00:01:25) Protocol 1: Fermented Foods, Not Fiber, to Reduce Inflammation
(00:03:45) Sponsors: AG1, LMNT
(00:08:22) Main Drivers of Feelings & Performance
(00:11:45) Brain-Body: A Mechanical & Chemical Dialogue
(00:17:50) LDB (Lung-Diaphragm-Brain) Dialogue
(00:21:00) Protocols 2, 3, 4: Control Heart Rate With Breathing
(00:29:08) Sensing Lung Pressure: Piezo Receptors
(00:30:54) Carbon Dioxide, From Air to Blood
(00:34:02) Protocol 5: Alert While Calm
(00:40:50) Baroreceptors: Hering-Breuer Reflex
(00:42:47) Gut Volume & The Desire to Open Your Mouth
(00:48:18) Protocol 6: Enhancing Gut-To-Brain Communication, Fasting
(00:51:50) Intestines, Fatty Acids, Amino Acids & Sugar
(00:57:00) Protocol 7: Reducing Sugar Cravings with Specific Amino Acid Nutrients
(00:58:58) Gut Acidity (Is Good)
(01:02:20) Improving Nasal Microbiome
(01:04:13) Inflammation & Microbiome: Fiber vs. Fermented
(01:11:15) Protocol 8: Reducing Inflammation & Enhancing Brain Function w/Fermented Foods
(01:13:10) Leaking Guts, Auto-Immune function & Glutamine
(01:15:50) Gut Acidity: HCl (hydrochloric acid), Pepsin
(01:18:30) Probiotics & Brain Fog
(01:21:45) Nausea: Happens in Your Brain; Area Postrema
(01:28:25) Protocol 9: Reducing Nausea: Ginger, Peppermint, CBD, etc.
(01:30:40) Fever: Triggers and Control Knobs: OVLT
(01:37:00) Protocol 10: Cooling the Blood Properly
(01:38:53) Sensing Feelings, Vagus Nerve, Stress
(01:41:50) Mental Emotions Reflect Bodily Conditions
(01:45:00) Sensing Other Peoples Emotions via the Body
(01:46:00) Protocol 11: Increasing Interoception, Sensing Heartbeat
(01:50:40) Conclusions & Resources
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 19 Jul 2021 08:00:00 -0000Dr. Lex Fridman: Machines, Creativity & Love
Dr. Lex Fridman PhD, is a scientist at MIT (Massachusetts Institute of Technology), working on robotics, artificial intelligence, autonomous vehicles and human-robot interactions. He is also the host of the Lex Fridman Podcast where he holds conversations with academics, entrepreneurs, athletes and creatives. Here we discuss humans, robots, and the capacity they hold for friendship and love. Dr. Fridman also shares with us his unique dream for a world where robots guide humans to be the best versions of themselves, and his efforts to make that dream a reality.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction: Lex Fridman
(00:02:29) Sponsors: AG1, LMNT
(00:07:35) What is Artificial Intelligence?
(00:26:46) Machine & Human Learning
(00:32:21) Curiosity
(00:36:55) Story Telling Robots
(00:40:48) What Defines a Robot?
(00:44:30) Magic & Surprise
(00:47:37) How Robots Change Us
(00:49:35) Relationships Defined
(01:02:29) Lexs Dream for Humanity
(01:11:33) Improving Social Media
(01:16:57) Challenges of Creativity
(01:21:49) Suits & Dresses
(01:22:22) Loneliness
(01:30:09) Empathy
(01:35:12) Power Dynamics In Relationships
(01:39:11) Robot Rights
(01:40:20) Dogs: Homer & Costello
(01:52:41) Friendship
(01:59:47) Russians & Suffering
(02:05:38) Public vs. Private Life
(02:14:04) How To Treat a Robot
(02:17:12) The Value of Friendship
(02:20:33) Martial Arts
(02:31:34) Body-Mind Interactions
(02:33:22) Romantic Love
(02:42:51) The Lex Fridman Podcast
(02:55:54) The Hedgehog
(03:01:17) Concluding Statements
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 12 Jul 2021 08:00:00 -0000Maximizing Productivity, Physical & Mental Health with Daily Tools
In this episode, I discuss science-supported tools for enhancing focus, learning, creativity, sleep, physical strength and endurance and brain and body health. I explain each protocol in detail, the rationale behind it, and how the protocol can be adjusted depending on individual needs. I set these tools in the context of a 24-hour day as a way of framing how one might incorporate these tools and protocols into their own daily routine.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction: Protocols for sleep, mood, focus, exercise creativity
(00:04:23) Sponsors: AG1, LMNT
(00:08:50) Protocol 1: Record Your Daily Waking Time & Temperature Minimum
(00:12:07) Protocol 2: Self-Generate Forward Motion (Outdoors)
(00:17:00) Protocol 3: View Natural Light For 10-30min Every Morning
(00:22:43) What To Do If You Cant View The Sun: Blue Light
(00:26:50) Protocol 4: Hydrate Correctly
(00:28:00) Protocol 5: Delay Caffeine 90-120m After Waking
(00:30:48) Protocol 6: Fast (or Fat-Fast) Until Noon
(00:32:30) What Actually Breaks A Fast & What Doesnt?
(00:34:30) Fat Loss & Glucagon-Like Peptide 1 (GLP1), Yerba Mate, Guayusa Tea
(00:37:30) Protocol 7: Optimize Deep Work: Visual Elevation, Ultradian Cycles, White Noise
(00:48:30) Optimal Time of Day To Do Hard Mental Work
(00:52:07) Protocol 8: Optimal Exercise; 3:2 Ratio
(01:03:54) Tools for Training & Mental Focus: Fasting, Salt, Stimulants, Alpha-GPC
(01:10:00) Protocol 9: Eat For Brain Function & Mood
(01:17:39) Protocol 10: Get Your Testosterone & Estrogen In An Ideal Range
(01:24:00) Protocol 11: Reset the Mind & Body, Enhance Neuroplasticity, Reveri.com
(01:31:15) Protocol 12: Hydrate Correctly, Nap Rules
(01:33:29) Protocol 13: View Late Afternoon/Evening Light To Support Sleep & Dopamine
(01:39:00) Protocol 14: Eat Dinner That Promotes Serotonin, Calm Sleep
(01:44:27) Protocol 15: Optimize Falling & Staying Asleep; Tools & Supplements That Work
(01:55:00) Protocol 16: Preventing Middle of the Night Waking
(01:59:10) Protocol 17: Weekends, Recovering From A Poor Nights Sleep
(02:05:20) Neural Network, Supplement Sources, Sponsors
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 05 Jul 2021 10:42:00 -0000The Science of Hearing, Balance & Accelerated Learning
This episode I describe how our ears and nervous system decode sound waves and gravity to allow us to hear and make sense of sounds. I also describe protocols for rapid learning of sound and other types of information. I discuss sound localization, doppler effects (sound motion), pitch perception and how we isolate sounds in noisy environments. I also review the scientific findings on binaural beats and white noise and how they can improve learning. Other topics and protocols include tinnitus, sea sickness, ear movement, ear growth and the science-supported ways we can all accelerate learning using "gap effects".
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Overview of Topics
(00:02:20) Protocol: New Data for Rapid Learning
(00:09:10) Introduction: Hearing & Balance
(00:09:30) Sponsors: AG1, LMNT
(00:13:53) How We Perceive Sounds
(00:21:56) Your Hearing Brain (Areas)
(00:23:48) Localizing Sounds
(00:28:00) Ear Movement: What It Means
(00:33:00) Your Ears (Likely) Make Sounds: Role of Hormones, Sexual Orientation
(00:35:30) Binaural Beats: Do They Work?
(00:43:54) White Noise Can Enhance Learning & Dopamine
(00:51:00) Headphones
(00:55:51) White Noise During Development: Possibly Harmful
(01:03:25) Remembering Information, & The Cocktail Party Effect
(01:12:55) How to Learn Information You Hear
(01:18:10) Doppler
(01:22:43) Tinnitus: What Has Been Found To Help?
(01:30:40) Aging: How Big Are Your Ears?
(01:35:00) Balance: Semi-Circular Canals
(01:40:35) A Vestibular Experiment
(01:43:15) Improve Your Sense of Balance
(01:48:55) Accelerating Balance
(01:51:55) Self-Generated Forward Motion
(01:56:25) Dizzy versus Light-Headed
(01:58:38) Motion Sickness Solution
(02:01:23) Synthesis
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 28 Jun 2021 08:00:00 -0000Dr. Karl Deisseroth: Understanding & Healing the Mind
Dr. Karl Deisseroth, MD, PhD, is a Clinical Psychiatrist and scientist who directs a bioengineering research laboratory at Stanford University School of Medicine. His work aims to understand and develop treatments for disorders of the mind such as depression, attention deficit disorders (ADHD & ADD), autism, schizophrenia, anxiety, eating disorders, borderline personality and obsessive-compulsive disorder. We discuss his experience treating his patients and his laboratorys mission to find and develop cures for mental disease and tools for probing how the brain works.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction
(00:03:47) Sponsors: AG1, LMNT
(00:07:41) Using Language to Understand the Mind
(00:12:19) Blood Tests For Mental Disease
(00:13:38) The Largest Challenges Facing Treatment of Mental Health
(00:20:21) Predicting Depression & Suicide
(00:22:47) Drugs That Work for Brain Illness
(00:27:01) What Would A Cure For the Broken Mind Look Like?
(00:32:23) Channelopsins: Tools For Understanding & Treating the Mind
(00:39:10) Curing Blindness with Channelopsins
(00:41:58) Why Karl Became a Scientist
(00:47:10) Vagus Nerve In Depression
(00:54:12) Challenges To Overcome for Treating Mental Illness with Channelopsins
(00:58:34) Using the Dialogue with Patients to Guide Treatment
(01:00:52) How Our Eyes Reveal Our Mental Health
(01:06:04) Controlling Structures Deep In the Brain
(01:08:23) The Most Effective Drugs Often Have the Most Side Effects
(01:09:50) Do Psychiatrists Take the Drugs They Prescribe
(01:14:15) Moving From Experimental Tools To Novel Treatments
(01:16:00) Brain-Machine Interfaces & Neuralink
(01:19:30) ADHD & Dr. Deissroths Approach To Focusing His Mind
(01:26:36) How Dr. Deisseroth Balances A Career In Medicine, Science & Family
(01:35:41) New Ways of Exploring Brains: CLARITY
(01:38:49) What Is Special About the Human Brain?
(01:46:03) Psychedelics
(01:54:12) MDMA
(01:57:15) Dr. Deisseroths New Book Projections: A Story of Emotions
(01:59:42) Connecting with Dr. Deisseroth on Twitter
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 21 Jun 2021 08:00:00 -0000How Smell, Taste & Pheromone-Like Chemicals Control You
This episode explains how we sense chemicals through smell, taste, and pheromones. How things smell and taste and chemicals in the tears, breath, and on the skin of others have a profound effect on how we feel, what we do, and our hormones. I explain the 3 types of responses to smell, the 5 types of tastes, the possible existence of sixth taste sense, and how the act of sniffing can make us learn and focus better. I explain how smell and taste reflect brain health and can assess and even promote brain regeneration. I discuss how eating specific categories of foods makes us crave more of those foods, including how to make sour things taste sweet and develop a heightened sense of smell and taste.
For the full show notes and timestamps, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 14 Jun 2021 08:00:00 -0000The Science of Vision, Eye Health & Seeing Better
This episode I describe how we see, meaning how our eyes focus, convert light information into electricity the rest of the brain can understand and how our brain creates the incredible thing we experience as sight. I also describe how we can train and support our visual system to improve at any age. I describe more than a dozen protocols to support depth perception, offset near-sightedness, improve mood, sleep, and our ability to focus (both visual focus and our mental focus generally). I also explain how to use eyesight to improve our levels of alertness and why visual hallucinations, lazy eyes and colorblindness occur. I also describe various compounds that may assist in supporting visual health and possibly improve our vision. Many simple, zero-cost protocols and a lot of scientific mechanisms are covered in this episode in clear language anyone can understand-- it is for anyone that values their brain and whether eyesight, young, adult-age or advanced age.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors:
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction
(00:00:31) Sponsors: AG1, LMNT
(00:04:51) Protocol: Concurrent Training For Endurance, Strength, Hypertrophy
(00:07:24) The Senses, Vision, Seeing & What We Should All Do To See Better
(00:10:35) Our Eyes: What They Really Do, & How They Work
(00:14:30) Converting Light Into Electricity Language: Photoreceptors, Retinal Ganglion Cells
(00:17:00) We Dont See Anything Directly: It Is All A Comparison Of Reflected Light
(00:19:35) Dogs, Cats, Snakes, Squirrels, Shrimps, Diving Birds, & You(r View Of The World)
(00:24:05) Everything You See Is A Best Guess, Blind Spots
(00:25:50) Depth Perception
(00:28:00) Subconscious Vision: Light, Mood, Metabolism, Dopamine; Frogs Skin In Your Eyes
(00:32:00) Blue-Yellow Light, Sunlight; & Protocol 1 For Better Biology & Psychology;
(00:35:00) Protocol 2: Prevent & Offset Near-Sightedness (Myopia): Outdoors 2 Hours Per Day
(00:42:00) Improving Focus: Visual & Mental; Accommodation, Your Pupils & Your Bendy Lens
(00:48:50) Protocol 3: Distance Viewing For 20min For Every 90 Minutes of Close Viewing
(00:52:20) Protocol 4: Self-Generated Optic Flow; Move Yourself Through Space Daily
(00:54:26) Protocol 5: Be More Alert; Eyelids, Eye Size, Chin Position, Looking Up Versus Down
(00:59:21) Protocol 6: Sleep In A Very Dark Room To Prevent Myopia (Nearsightedness)
(01:02:55) Color Vision, Colorblindness, Use Magentas Not Reds,
(01:04:32) Protocol 7: Keeping Your Vision Sharp With Distance Viewing Every Day
(01:06:05) Protocol 8: Smooth Pursuit
(01:08:48) Protocol 9: Near-Far Visual Training 2-3 Minutes 3-4 Times a Week
(01:13:33) Protocol 10: Red Light, Emerging Protocol To Improve Photoreceptors & Vision
(01:16:20) Dry Eyes; Blinking, Protocol 11
(01:18:40) Lazy Eye, Binocular Vision, Amblyopia; Triggering Rapid Brain Plasticity; Protocol 12
(01:24:48) Protocol 12: Determine Your Dominant Eye; Near-Far Training
(01:27:57) Visual Hallucinations: The Consequence of An Under-Active Visual Brain
(01:29:47) Protocol 13: Snellen Chart: A Simple, Cost-Free Way To Test & Maintain Vision
(01:33:00) Vitamin A, Lutein, Idebenone, Zeaxanthine, Astaxanthin, Blood Flow
(01:44:20) Summary of Protocols, Vital Point About Blood & Oxygen For Vision
(01:46:00) Episode Length, Captions, Zero-Cost Support, Instagram, Searching Topics
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 07 Jun 2021 08:00:00 -0000How To Build Endurance In Your Brain & Body
This episode I discuss endurance: our ability to perform effort over extended amounts of time. I describe the four kinds of endurance: muscular endurance, long duration (single-set) efforts, and the two kinds of high intensity interval training (HIIT). I discuss efficiency of effort and maximizing quality of effort, and a hydration formula. I review how our heart literally gets stronger when we oxygenate muscles properly. I also discuss motivation for long bouts of work and the visual physiological basis of the "extra gear" we all can leverage for effort. Finally, I review how accelerating as we fatigue can allow us to access untapped energetic resources.
For the full show notes and timestamps, visit hubermanlab.com.
Thank you to our sponsors:
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 31 May 2021 08:00:00 -0000Science & Tools For Muscle Growth, Increasing Strength & Muscular Recovery
In this episode, I describe how our brain and nervous system control muscle tissue and how to leverage that for muscle maintenance, growth (hypertrophy) and recovery. I explain how neurons control muscle contractions and limb movements. I explain muscle metabolism and muscle fiber recruitment. I detail protocols for increasing muscular growth and for neuro-muscular recovery. I explain the effects of deliberate cold, anti-inflammatory agents, and anti-histamines on training progress. I describe science-supported protocols using certain weight load ranges, total sets per week, training intensity, frequency, and in-between set activities if one's goal is to increase muscle growth, strength or endurance. I review three foundational compounds and nutrients and three optimization compounds and nutrients that have been shown to improve neuro-muscular performance. Finally, I explain how to leverage exercise and weight training to enhance cognitive function.
For the full show notes and timestamps, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Disclaimer
Mon, 24 May 2021 08:00:00 -0000How to Lose Fat with Science-Based Tools
This episode I describe the science of fat loss, including how fat is mobilized and oxidized (burned) and how to increase fat burning by leveraging the nervous system. Most people don't realize it, but our neurons connect to our fat and release epinephrine/adrenaline to facilitate fat oxidation.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction
(00:00:31) Sponsors: AG1, LMNT
(00:06:00) Fat Loss: The Key Role of Neurons
(00:08:44) The First Law of Fat Loss
(00:11:00) Neurons Connect To Fat! (& That Really Matters)
(00:13:38) 5 Pillars of Metabolism: Sleep, Essential Fatty Acids, Glutamine, Microbiome, Thyroid
(00:19:20) Mindset Truly Matters: Amazing Examples of Beliefs on Fat Loss
(00:23:08) Our Brain Talks To Our Fat
(00:25:00) The Most Incredible & Dangerous Fat Loss Agent
(00:27:28) Losing Fat Is a Two-Part Process: Mobilization and Oxidation
(00:32:25) The Critical Role of Adrenaline/Epinephrine, But NOT from Adrenal Glands
(00:34:45) Fidgeting & Shivering: A Powerful Science-Supported Method For Fat Loss
(00:41:24) How Fidgeting Works: Promotes Epinephrine Release into Fat. N-E-A-T
(00:44:55) Two Ways of Using Shivering To Accelerate Fat Loss
(00:47:30) White, Brown & Beige Fat; & Using Cold-Induced Shiver To Burn Fat
(00:50:25) How To Use Cold Properly To Stimulate Fat Loss: Succinate Release Is Key/Shiver
(00:52:26) Exact Protocols: (1-5X per week); Dont Adapt! Submerge and Exit Sets & Reps
(00:56:15) thecoldplunge.com see protocols tab Cold-Shiver-Fat-Loss Tool (cost free)
(00:58:03) If Fat-Loss Is Your Goal, Avoid Cold Adaptation: Remember Polar Bear Swimmers
(00:58:17) Irisin: Underwhelming; Succinate Is The Real Deal
(01:00:00) Brown Fat, Why Babies Cant Shiver and Becoming a Hotter Furnace, Adding Heat
(01:01:55) Ice On Back of The Neck, Cold Underpants: Not A Great Idea For Fat Loss
(01:04:00) A Key Paper For the Aficionados: www.ncbi.nlm.nih.gov/pmc/articles/PMC2826518/
(01:05:00) Spot Reduction: There May Be Hope After All. Targeting Specific Fat Pads.
(01:09:20) Exercising For Fat Loss: What Is Best? High Intensity, Sprinting, Moderate Intensity?
(01:13:30) Exercising Fasted: Does It Truly Accelerate Fat Loss/Oxidation.
(01:16:30) The 90 Minute Rule: After 90 Minutes, The Fasted Exercisers Start To Burn More Fat
(01:18:15) If High-Intensity Training Is Done First, The Benefits of Fasting Arrive Before 90min.
(01:22:44) Post-Exercise Metabolic Increases: How To Bias This Toward Fat Oxidation
(01:26:05) A Protocol For Exercise-Induced Fat Loss; Adrenalin Is The Effector
(01:28:50) Supplements/Compounds For Fat Loss Part: Caffeine Fidgeting, & Caffeine Adaptation
(01:34:30) Ephedrine, Fenfluramine: Removed From Market Due to Safety Concerns
(01:35:22) GLP1 (Glucagon-Like Peptide 1), Yerba Mate, Guayusa Tea, Semaglutide
(01:40:30) Berberine, Metformin: Glucose/Insulin Reduction, Increase Fat Oxidation: But Caution
(01:41:28) Gardner Lab Results: What You Eat May Not Matter, But Adherence Is Key Tool
(01:43:00) examine.com & Enter Yerba Mate: Lowers Heart Rate Even Though Is a Stimulant
(01:44:35) Acetly-L-Carnitine: Facilitates Fat Oxidation
(01:48:00) Summary List of Tools & How Nervous System Controls Fat Loss
(01:51:20) Cost Free & Other Ways To Support Our Podcast, Making Sure We See Feedback
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 17 May 2021 08:00:00 -0000How to Learn Skills Faster
This episode I discuss the science and practice of learning physical skills: what it involves at a biological level, and what to focus on during skill learning at each stage to maximize learning speed and depth. I also describe what to do immediately after a training session (note: this is different than the optimal protocol for cognitive skill training) and as you progress to more advanced levels of performance. I also cover the science of skill-based visualization which does have benefits, but only if done correctly and at the correct times. I discuss auto-replay of skill learning in the brain during sleep and the value of adding in post-training deliberately idle sessions. I cover how to immediately improve limb-range-of-motion by leveraging cerebellum function, error generation, optimal repetition numbers for learning and more. As always, scientific mechanism, peer-reviewed studies and science-based protocols are discussed.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction
(00:00:31) Sponsors: AG1, LMNT
(00:06:28) Skill Acquisition: Mental & Physical
(00:08:40) Clarification About Cold, Heat & Caffeine
(00:12:45) Tool: How To Quickly Eliminate the Side-Stitch Cramp & BoostHRV Entrainment
(00:16:08) Physical Skills: Open-Loop Versus Closed-Loop
(00:18:50) Three Key Components To Any Skill
(00:21:00) Sources of Control for Movement: 1) CPGs Govern Rhythmic Learned Behavior
(00:23:30) Upper Motor Neurons for Deliberate Movement & Learning
(00:25:00) Lower Motor Neurons Control Action Execution
(00:25:26) What To Focus On While Learning
(00:27:10) The Reality of Skill Learning & the 10,000 Hours Myth
(00:28:30) Repetitions & The Super Mario Effect: Error Signals vs. Error Signals + Punishment
(00:34:00) Learning To Win, Every Time
(00:39:26) Errors Solve the Problem of What Focus On While Trying to Learn Skills
(00:43:00) Why Increasing Baseline Levels of Dopamine Prior To Learning Is Bad
(00:44:40) The Framing Effect (& Protocol Defined)
(00:46:10) A Note & Warning To Coaches
(00:48:30) What To Do Immediately After Your Physical Skill Learning Practice
(00:53:48) Leveraging Uncertainty
(00:56:59) What to Pay Attention To While Striving To Improve
(01:04:45) Protocol Synthesis Part One
(01:07:10) Super-Slow-Motion Learning Training: Only Useful After Some Proficiency Is Attained
(01:11:06) How To Move From Intermediate To Advanced Skill Execution faster: Metronomes
(01:16:44) Increasing Speed Even If It Means More Errors: Training Central Pattern Generators
(01:19:12) Integrated Learning: Leveraging Your Cerebellum (Mini-Brain)
(01:22:02) Protocol For Increasing Limb Range of Motion, Immediately
(01:28:30) Visualization/Mental Rehearsal: How To Do It Correctly
(01:33:50) Results From 15 Minutes Per Day, 5 Days Per Week Visualization (vs. Actual Training)
(01:35:34) Imagining Something Is Very Different Than Actually Experiencing It
(01:37:58) Cadence Training & Learning Carryover
(01:39:00) Ingestible Compounds That Support Skill Learning: Motivation, Repetitions, Alpha-GPC
(01:43:39) Summary & Sequencing Tools: Reps, Fails, Idle Time, Sleep, Metronome, Visualization
(01:46:20) Density Training: Comparing Ultradian- & Non-Ultradian Training Sessions
(01:49:24) Cost-Free Ways to Support Us, Sponsors & Alternate Channels, Closing Remarks
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 10 May 2021 08:00:00 -0000Supercharge Exercise Performance & Recovery with Cooling
This episode I explain the science of heating and cooling the body, a process called thermoregulation-- and how to apply that knowledge to significantly improve physical performance. I describe the three areas of our body that can remove heat (or bring heat into the body) faster than anywhere else, why that is so, and how proper cooling of these areas with specific protocols can allow people to perform 200-600% more volume and repetitions of resistance exercises at the same weight loads, or to run, cycle or swim significantly further. I also describe how to use directed cooling of so-called glabrous skin: the bottoms of feet, palms and face, to significantly enhance recovery times from exercise. Also, why the common practices of trying to heat up or cool the body via the torso or whole-body submersion in cold can be inefficient and/or dangerous-- and the better alternatives. Finally, I discuss the temperature-effects of caffeine, alcohol and anti-inflammatory compounds. The information in this episode is focused on mechanisms and tools for increasing athletic or exercise performance.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction
(00:00:31) Sponsors: AG1, LMNT
(00:05:08) Physical Performance & Skill Learning
(00:06:40) Optimal Learning Protocol (Recap): 4 Steps
(00:08:31) Variables Impacting Physical Performance
(00:10:00) Temperature Is the Dominant Variable
(00:12:08) Understanding Mechanism Is Key
(00:13:42) Heat: The Enemy of All Performance (& Why)
(00:16:30) Blood Flow & Sweating & Piloerection
(00:22:35) Heat Is What Limits Effort: Even If You Feel Fine/Motivated
(00:25:29) Proper Cooling Can Double, Triple, Quadruple (Or More) Your Ability
(00:26:42) Heat Induced Confusion & Death
(00:30:02) The Three Body Parts Best For Heating & Cooling Your Whole Body
(00:31:38) Face, Palms, Bottoms of Feet; Glabrous Skin
(00:33:00) Arterio-Venous Anastamoses (AVAs) Are Super Cool(ing)!
(00:37:15) Palmar Cooling Can Supercharge Your Athletic Performance
(00:38:35) ATP, Pyruvate Kinase & Heat
(00:40:55) Palmer Cooling Outperforms Anabolic Steroids Several-Fold
(00:43:45) Increasing Endurance, Willpower & Persistence
(00:46:33) Cardiac Drift, & Moving the I Quit Point
(00:50:44) Deliberate Heating: Myths and Better Protocols
(00:53:20) Protocols For Self-Directed Cooling To Vastly Improve Performance
(00:59:23) How To Use Cold To Recover Faster & More Thoroughly
(01:02:05) Ice Baths & Cold Showers Can Prevent Training Progress: mTOR, etc.
(01:06:29) Alcohol, Caffeine, NSAIDs: Their Temperature Effects Matter
(01:09:44) Are Stimulants Counter Productive For Performance? It Depends.
(01:12:00) The Caffeine Rule & Caffeine Adaptation
(01:14:20) NSAIDs for Training: Performance Enhancements & Risks
(01:17:00) The Best Way to Explore Your Own Parameter Space
(01:18:35) Tools: How To Try
(01:21:35) Cost-Free Support, & Additional Support & Resources
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 03 May 2021 07:00:00 -0000Boost Your Energy & Immune System with Cortisol & Adrenaline
This episode I describe the biology of two essential hormones we all make: cortisol and adrenaline (also called epinephrine). Cortisol and adrenaline powerfully regulate our levels of energy, focus and immune system function. I describe various science-supported tools and practices to increase or decrease cortisol and/or adrenaline, depending on one's specific needs and goals. I also describe the biology of nootropics, and how cortisol and adrenaline can improve or degrade learning. Finally, I review the scientific data and tools for timing the release of these hormones to improve memory, energy and immune system function.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction
(00:00:31) Sponsors: AG1, LMNT
(00:05:41) Energy & Your Immune System, & Learning Faster
(00:08:34) Why & How Intermittent Fasting Increases Growth Hormone
(00:11:56) Why Your Stomach Growls
(00:13:09) Hot Baths & Hormones
(00:14:35) Energy, Adrenaline (Epinephrine), & Cortisol
(00:15:48) Cortisol & Cholesterol, Competition With Testosterone & Estrogen
(00:17:54) Adrenaline (Epinephrine) Is Your (Immune Systems) Best Friend
(00:18:48) Cortisol Basics In Two (Actually 1) Minute/s
(00:19:48) Adrenaline Basics In Two Minutes
(00:21:32) Tool: Time Your Cortisol Peak To Waking Using Specific Light Intensities
(00:27:20) Brief Increases In Cortisol & Adrenaline Boost Energy, Focus & Immunity
(00:30:04) Ways To Increase Adrenaline, Epinephrine & Cortisol & Why That Is Good
(00:35:00) Does Mindset During Stress Matter?
(00:36:15) Protocols: Adrenaline Breathing Described
(00:39:00) Practices To Increase Energy Without Increasing Stress
(00:45:00) Using Stressors to ENHANCE Our Immune System: Science & Tools
(00:55:11) Timing Thyroid Release For Energy
(00:57:02) Adrenaline/Stress Increase Performance & Memory. IF They Are After Learning
(01:02:45) An Optimal Learning Protocol
(01:03:20) Coffee Changes Your Brain & Increases Connectivity Of Anxiety Circuits
(01:05:43) Nootropics: Two Kinds, & How & Why They Work, Neural Energy
(01:09:00) Biology of Comfort Foods: From Negative to Positive Feedback Loops
(01:14:00) Bombesin: Energy Without Eating
(01:15:00) How Stress Makes Our Hair Gray, & How To Prevent Stress-Induced-Graying
(01:18:05) Blunting Chronic Cortisol, Including: Ashwagandha & Science Of
(01:25:50) Licorice Increases Cortisol & Blood Pressure, & Reduces Testosterone (by Glycyrrhizin)
(01:28:50) Apigenin: Anti-Cortisol
(01:29:53) Protocols For Optimizing Energy & Immune System Function (& Learning)
(01:37:00) When Fasting, Exercise, Cold & Intense Breathing Become Detrimental
(01:39:00) Prescription Compounds
(01:39:47) Tools For Accessing Alert & Calm States of Energy: Separating The Brain & Body
(01:42:11) Ways To Apply Knowledge Presented Today
(01:43:20) No-Cost Ways To Support Us, Feedback, Sponsors, Patreon, Partners, Office Hours
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 26 Apr 2021 08:00:00 -0000How to Control Your Metabolism by Thyroid & Growth Hormone
This episode discusses metabolism and how our thyroid hormone and growth hormone control our metabolism. I also clarify that metabolism isn't just about burning energy, its about converting energy from different sources into fuels for building and repairing our tissues such as muscle, brain, and tendons and mobilizing energy from body fat storage. I discuss the role of iodine, selenium, and salt for thyroid health, and how specific exercise protocols, amino acids and temperature can dramatically shift levels of growth hormone release in waking and in sleep. I also describe the current landscape of prescription compounds, peptides and other factors for changing levels of thyroid and growth hormone, and some of their risks. Throughout the episode, mechanisms and tools grounded in specific mechanisms are discussed.
Supplements from Thorne
https://www.thorne.com/u/huberman
Timestamps
(00:00:00) Introduction
(00:06:05) Thyroid & Growth Hormone
(00:08:44) Food Shapes: Do They Matter?
(00:11:43) Stevia: Naming & Impact
(00:13:30) Metabolism 101: Your Brain the Furnace
(00:17:33) Releasing Hormones From Your Brain, Stimulating Hormones from Your Pituitary
(00:21:04) Thyroid Hormones Real Effects: Growth, Repair and Energy Consumption of Tissues
(00:22:45) Iodine, L-Tyrosine & Selenium: The Trio Essential For Thyroid Function
(00:26:05) How Much Iodine Do We Need? By Food, Supplement or Ocean Air
(00:28:09) Selenium For Thyroid: Brazil Nuts & Other Valuable Sources
(00:33:05) Selenium For Pregnancy, Prostate Cancer Risk, Acne
(00:35:20) Clean Eating Downsides: Cruciferous Vegetables, Leeching Iodine
(00:39:00) Other Benefits of Iodine: Reducing Inflammation
(00:41:00) Why & How Increased Thyroid Increases Metabolism
(00:42:12) What To Eat To Support Your Brain
(00:43:00) Hyperthyroidism (Too Much) & Hypothyroidism (Too Little)
(00:44:35) Menstruation: Thyroid Carbohydrate & Sugar Craving
(00:45:33) Ketogenic Diet & Its Effects On Thyroid, Rebound Weight Gain
(00:48:39) Growth Hormone: What, Why & How
(00:51:18) Growth Hormone (GH) Changes Across The Lifespan & Risks of GH Therapy
(00:53:40) How To Powerfully Increase Growth Hormone: Know The Natural Triggers
(00:54:49) Not Eating Within 2hrs of Sleep: Keep Blood Glucose Low(ish) At Sleep
(00:55:43) Delta Wave Brain Activity Is the Trigger For Growth Hormone Release
(00:58:25) LOW Doses of Melatonin Supplementation For Increasing GH Release
(01:01:00) Book: Altered Traits, Binaural Beats? Delta Waves Access
(01:04:35) Specific Types & Duration of Exercise That Stimulate Growth Hormone & Warmups
(01:08:40) Keeping Low Blood Glucose & Ensuring A Cool Down For Two Phase GH Release
(01:10:36) Sex Differences For WHEN During Exercise Growth Hormone and IGF-1 Release Occurs: Males Have To Last Longer
(01:14:10) Supplements That Increase Growth Hormone 100-400% (or more): Arginine, Ornithine
(01:18:20) Arginine & Exercise Together Can Be Counter-Productive
(01:19:50) L-Citrulline Better For Arginine Than Arginine Itself (?!); & Blood Pressure Caution
(01:23:09) Growth Hormone Changes Across The Lifespan: No One Escapes
(01:26:00) Heat (& Cold) for Triggering Extremely Large Increases In Growth Hormone
(01:29:20) Specific Heat Protocols For Increasing Growth Hormone: Up To 16-Fold (?!)
(01:34:30) 2021 (New) Study: Heat Increases GH, & Lowers Cortisol, No Effects On Testosterone, DHEA Or Prolactin
(01:36:00) Prescription Growth Hormone, & Emerging Peptides Therapeutics, Secretagogues Etc.
(01:42:25) Synthesis, Summary Of Actionable Steps For Increasing GH and Thyroid Hormone
(01:44:00) Zero Cost & Other Ways to Support Our Podcast; & Thank You!
Mon, 19 Apr 2021 08:30:00 -0000How Hormones Control Hunger, Eating & Satiety
This episode I discuss how hormones from our gut, liver, pancreas and brain control our appetite--and the specific tools we can use to adjust those hormones in order to achieve specific goals. I explain the brain areas that control our desire to eat, and our desire to stop eating. I discuss a hormone we all can make that is regulated by UV-rays from sunlight that reduces our appetite. I also explain that when we eat controls our appetite and not the other way around (and how to leverage that fact). I describe how we are basically always eating until we reach a threshold level of fatty acids and amino acids in our gut and the factors that can alter that signaling and make us eat far more than we need. I also explain how insulin, glucose and glucagon work, why cholesterol is so key for ovary, adrenal, liver and testes function and how the ketogenic diet impacts glucose and thyroid levels. As always, I describe many tools: specific supplements, prescription compounds, specific types (and timing) of exercise to regulate hormones, specific timing and types of eating, ways to reduce sugar cravings by triggering release of the hormone CCK, and more.
Note: A future episode will cover Thyroid hormone. Also, I mis-spoke when explaining POMC neurons. I said P-M-O-C but should have said POMC. Apologies. The name I gave for what POMC is, however, was correct: "proopiomelanocortin".
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Supplements from Thorne
https://www.thorne.com/u/huberman
Timestamps
(00:00:00) Introduction
(00:06:59) Hunger: Neural & Hormonal Control
(00:08:32) Chewing & Hunger
(00:11:05) Siamese Rats Reveal the Importance of Hormones In Hunger
(00:13:08) Neurons That Powerfully Control Hunger by Releasing Specific Hormones
(00:16:28) Anorexia & Extreme Overeating
(00:16:57) Why Sunlight Suppresses Hunger: a-Melanocyte Stimulating Hormone (a -MSH)
(00:20:03) Blue-blockers, Injecting a-MSH: Instant Tan & Priapism
(00:22:30) Ghrelin: A Hormone That Determines When You Get Hungry, & That You Can Control
(00:24:40) Meal Timing Determines Hunger, Not the Other Way Around
(00:27:20) Satchin Panda, Circadian Eating & Intermittent(ish) Fasting
(00:29:35) How To Rationally Adjust Meal Schedules: The 45min Per Day Rule
(00:33:02) CCK (Cholecystokinin): A Hormone In Your Gut That Says No Mas!
(00:34:55) Eating For Amino Acids, Fatty Acids & Sugar
(00:39:05) L-Glutamine: Stimulates the Immune System & Reduces Sugar Cravings
(00:43:42) Things To Avoid: Emulsifiers; Alter Gut Mucosa & Nutrient Sensing
(00:49:32) A Calorie Is NOT A Calorie After All
(00:52:36) Insulin & Glucose: Hyperglycemia, Euglycemia, & Hypogylcemia
(00:56:12) The Order Your Eat Foods Matters: Managing Your Blood Glucose & Glucagon
(01:02:40) Movement, Exercise & GLUT-4
(01:04:50) Why Sugar Stimulates Your Appetite
(01:05:40) Keeping Blood Sugar Stable With Specific Exercises, The Power Of Insulin Sensitivity
(01:07:55) High-Intensity Exercise, Glycogen & Metabolism
(01:10:28) Cholesterol, HDL, LDL & Glucose Management: Ovaries, Testes, Liver, Adrenals
(01:15:00) Prescription Compounds That Reduce Blood Glucose: Metformin
(01:16:45) Berberine: A Potent Glucose Buffer That Also Adjusts Cholesterol Levels, Canker Sores
(01:22:05) Chromium, L-Carnitine, Ginseng, Caffeine, Magnesium, Stevia, Vitamin B3, & Zinc
(01:24:34) Acids: Vinegar, Lemons & Limes & False Alkalinity
(01:26:40) Ketogenic Diets (In Brief): Effects On Blood Glucose, Thyroid Hormones
(01:28:10) Diabetes, Filtering Blood, Sweet Urine
(01:31:08) The Power of GLP-1 & Yerba Mate For Controlling Appetite, Electrolytes
(01:35:19) Summary & Notes About Thyroid, Estrogen, Testosterone
(01:37:20) Zero Cost & Sponsor-Based Ways To Support The Huberman Lab Podcast
Mon, 12 Apr 2021 08:00:00 -0000How to Optimize Testosterone & Estrogen
In this episode, I discuss testosterone and estrogen hormones and how they impact the brain, body, and behavior after puberty. I also discuss how various behaviors such as exercise (resistance and endurance training) and sex or observing sex impact these hormones and their levels. I ask: "what specifically is it about such activities that impact testosterone and estrogen?"; the resounding theme is that when our nervous system is activated in particular ways, it drives our endocrine system and vascular system to activate or repress certain hormone networks in predictable ways. I also discuss peer-reviewed studies and protocols addressing (at a mechanistic level) how light, cold and heat, and respiration (breathing) can positively or negatively impact testosterone and estrogen. We discuss specific supplements and compounds that peer-reviewed studies illustrate can adjust testosterone and estrogen levels by changing their binding to other proteins, raising them directly, or changing other hormones released from the brain and pituitary. I discuss optimization in the normal reference ranges for these hormones, and I discuss pheromones, apnea, menstrual cycles, menopause and andropause.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction
(00:00:26) Sponsors: AG1, LMNT
(00:05:50) Hormone Optimization
(00:07:00) Salutogenesis: A Powerful Way to Conceptualize Health
(00:10:03) Estrogen and Testosterone: Sources, Levels and Ratios
(00:15:46) The Power of Competition, Plus: Anxiety, Persistence and Dopamine
(00:20:58) Testosterone and Libido Pre-Ovulation
(00:21:48) Estrogen and Sexual Receptivity; Libido In Males
(00:23:10) How Sex Behavior Impacts Testosterone: Observing vs. Actual vs. Abstinence
(00:26:46) Testosterone and Prolactin: Sex Seeking vs Pair Bonding
(00:27:30) DHEA (dehydroepiandrosterone): Effects on Levels/Ratios
(00:28:45) Behaviors That Decrease Testosterone (and Cortisol): Parenting and Prolactin
(00:31:24) How Illness Impacts Testosterone and Estrogen: Cytokines, e.g., IL-6
(00:33:20) How Exactly Do Behaviors Change Hormones?
(00:34:18) Pheromones: Miscarriage, Menstrual Cycles, Puberty Onset, and Mate Recognition
(00:43:33) Apnea: A Powerful Bi-Directional Influence On Estrogen and Testosterone
(00:47:44) Mouth vs. Nose Breathing and Hormone Levels: Effects Via Sleep and Direct Effects
(00:51:11) How Sleep Adjusts Cortisol/Testosterone and Cortisol/Estrogen Ratios
(00:53:49) 02:CO2 Ratios, Nasal Breathing During Exercise
(00:56:30) Light Viewing Patterns and Hormones: Dopamine, GnRH
(00:57:44) Spring Fever: Tyrosinase, Hair Color, Mating Frequency
(01:04:39) Specificity of Hormone Effects
(01:06:03) Temperature: Cold and Hot Gonads
(01:14:10) How To Exercise: Types, Effort Level, Sequencing
(01:21:42) Cardio/Endurance vs. Resistance Training (First or Last?) Yes, It Matters
(01:24:41) Estrogen and Menopause: Compounds That May Ameliorate/Reverse Symptoms
(01:33:18) Nutrients That Optimize The Foundation For Hormones
(01:36:00) Opioids as Severe Hormone Disruptors
(01:37:23) Testes, Antlers and Ovaries
(01:38:50) Creatine and Increasing DHT (Dihydrotestosterone)
(01:40:14) Free and Bound Testosterone: SHBG (Sex Hormone Binding Globulin), Tongat Ali
(01:43:23) Nettles, Prostate, Boron, and Blood Brain Barrier
(01:45:27) Hormone Related Cancers: Sometimes Reducing Estrogen and Testosterone Is Optimal
(01:47:43) Ecdysteroids: Mimic Mammalian Hormones
(01:51:50) Optimizing Brain Hormones: Chorionic Gonadotropin, Fadogia Agrestis
(01:57:18) Additional Compounds, Liver Toxicity, Overall Milieu
(01:59:17) Summary: And Note About Additional Related Topic Coverage Coming
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 05 Apr 2021 08:00:00 -0000The Science of Sexual Development
In this episode, I discuss how hormones such as testosterone and estrogen and their derivatives impact the early development of the brain and body and their maturation. I review published data on environmental factors shown to powerfully alter hormone pathways in animals and humans and the effects of cannabis, alcohol and cell phones on testes, sperm, ovaries and hormones. I describe the predictable relationship between genes, beard growth and balding patterns, and the importance of estrogen for brain development in people of all chromosomal sexes. Finally, I discuss how the hormones we are exposed to in the womb shape the relative length of our finger digits, the sounds our ears make (yes you read that correctly), and how those correlate with people's self-reports of their sexual preferences. As always, basic information and tools are discussed.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction
(00:00:30) AG1, LMNT
(00:06:47) Announcement: Mood Meter App Works Again
(00:08:00) Maximizing Learning from the Podcast
(00:10:00) New Non-Sleep Deep Rest Protocol, Spanish Subtitles
(00:11:35) Sexual Differentiation: Hormones, Neurons & Behavior
(00:14:15) Hormones Basics
(00:15:26) Sperm Meets Egg, Chromosomal Sex, Gonadal Sex,
(00:17:50) Y Chromosome Inhibition of Feminization
(00:19:00) Placenta Is An Endocrine (Hormone-Producing) Organ, Adrenal Testosterone
(00:19:45) Hormonal Sex, Morphological Sex
(00:21:04) Hormones Fast & Slow, Sex Steroids Can Turn On Genes
(00:23:06) Masculinization, Feminization, Demasculinization, Defeminization
(00:23:42) Primary Sexual Characteristics: DHT Drives Penis Development
(00:27:03) Secondary Sexual Characteristics
(00:27:43) Penis Sprouting: Guevedoces
(00:31:25) Estrogen, NOT Testosterone, Masculinizes The Brain
(00:33:15) Breast Development In Males: Aromatase; Puberty, & Steroids in Athletes
(00:34:50) Estrogen Powerfully Controls Brain Development In All Individuals
(00:35:19) Avoiding Hormonal Disruption In Children & Adults: Specific Oils, Creams, Etc.
(00:39:00) Environmental Endocrine Disruptors, Sperm Count Decline, Vincloziline
(00:44:20) Androgen Insensitivity Syndrome: Hormones Need Receptors, SARMS
(00:48:41) Estrogen Establishes Masculine Brain Circuits, Testosterone
(00:49:42) Cannabis, Alcohol: In Babies, Puberty & Adults
(00:56:25) Cell Phone Technology: Effects On Hormones, Ovaries, & Testicles
(01:02:33) Beards & Baldness Patterns Around the World, DHT, 5-alpha-reductase
(01:06:39) Creatine & DHT/Hair Loss
(01:08:20) Predicting Aging Rates By Pubertal Rates
(01:10:04) Hyenas, Baseball, & Jumbo Clitorises: Androstenedione
(01:14:26) Intersex Moles
(01:15:40) Marijuana Plants, Pollens: Plant-To-Animal Warfare
(01:20:08) Finger Length Ratios, Prenatal Hormone Exposure & Sexual Orientation
(01:29:13) Brain Dimorphisms with Sexual Orientation
(01:32:00) Older Brother Effects: Male Fetuses Might Change Mothers & Subsequent Brothers
(01:35:06) The Path Forward & A Warning
(01:35:55) Support & Your Questions
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 29 Mar 2021 08:00:00 -0000The Science of Emotions & Relationships
In this episode, I discuss the biology of emotions and moods in the context of relationships. I focus on the science of how early infant-caregiver attachment, combined with adolescence and puberty shape our adult patterns of attachment. I explain the three universal aspects of emotions, the reality of right-brain versus left-brain personalities, and how the roots of adult attachment are also grounded in specific aspects of puberty. I review what factors determine when puberty starts and ends, and the role of oxytocin and other chemicals in controlling how we perceive and remember others. As always, I refer to various practical tools including new tools for understanding and predicting our emotions before they occur, and neurochemicals that shape human connection.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction
(00:00:32) Sponsors: AG1, LMNT
(00:05:10) Announcing New Cost-Free Resources: Captions, NSDR Link
(00:07:40) Emotions: Subjective Yet Tractable
(00:10:53) To Understand Your Emotions: Look At Infancy & Puberty
(00:15:21) Your First Feeling Was Anxiety
(00:17:36) What Are Healthy Emotions?
(00:19:03) Digital Tool For Predicting Your Emotions: Mood Meter App
(00:21:08) The Architecture Of A Feeling: (At Least) 3 Key Questions To Ask Yourself
(00:24:00) You Are An Infant: Bonds & Predictions
(00:27:57) Attachment Style Hinges On How You Handle Disappointment
(00:32:40) Glue Points Of Emotional Bonds: Gaze, Voice, Affect, Touch, (& Written)
(00:36:34) Emotional Health: Awareness of the Interoceptive-Exteroceptive Dynamic
(00:37:50) An Exercise: Controlling Interoceptive-Exteroceptive Bias
(00:42:19) Getting Out Of Your Head: The Attentional Aperture
(00:46:59) Puberty: Biology & Emotions On Deliberate Overdrive
(00:47:58) Bodyfat & Puberty: The Leptin Connection
(00:50:34) Pheromones: Mates, Timing Puberty, Spontaneous Miscarriage
(00:54:37) Kisspeptin: Robust Trigger Of Puberty & Performance Enhancing Agent
(00:58:26) Neuroplasticity Of Emotions: Becoming Specialists & Testing Emotional Bonds
(01:00:25) Testing Driving Brain Circuits For Emotion: Dispersal
(01:07:48) Science-Based Recommendations for Adolescents and Teens: The Autonomy Buffet
(01:11:05) Right-Brain Versus Left-Brain People: Facts Versus Lies
(01:14:18) Left Brain = Language, Right Brain = Spatial Awareness
(01:16:15) How To Recognize Right Brain Activity In Speech: Prosody
(01:18:32) Oxytocin: The Molecule of Synchronizing States
(01:20:09) Mirror Neurons: Are Not For Empathy, Maybe For Predicting Behavior
(01:23:00) Promoting Trust & Monogamy
(01:27:00) Ways To Increase Oxytocin
(01:28:34) Vasopressin: Aphrodisiac, Non-Monogamy and Anti-Bed-Wetting Qualities
(01:30:43) Bonding Bodies, Not Just Minds: Vagus Nerve, Depression Relief Via the Body
(01:35:18) A Powerful Tool For Enhancing Range & Depth of Emotional Experience
(01:30:43) MDMA and Other Psychedelic Compounds: Building A Framework
(01:38:54) Roundup, Various Forms of Support
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 22 Mar 2021 08:00:00 -0000How To Increase Motivation & Drive
This episode explains the science of motivation and drive. I describe how dopamine-- a chemical we all make in our brain, underlies our desire for and pursuit of our goals, as well as our capacity to move and experience pleasure. I describe how we can leverage specific behaviors, reward schedules and dopamine-prolactin balance to help ensure we can maintain motivation and capacity for pleasure over the long term. I also discuss dopamine in the context of ADHD, craving and addiction, and some absolutely amazing results about specificity of drug effects based purely on belief.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction
(00:00:30) Sponsors: AG1, LMNT
(00:04:22) Announcement: Spanish Subtitles
(00:05:06) Emotions, Addiction & Mindset
(00:06:22) Motivation & Movement: The Dopamine Connection
(00:07:29) A Double-Edged Dopamine Blade
(00:08:56) Dopamine Fundamentals: Precursor to Adrenalin
(00:10:15) The Reward Pathway: An Accelerator & A Brake
(00:12:10) Motivation= Pleasure Plus Pain
(00:14:14) The Dopamine Staircase: Food, Sex, Nicotine, Cocaine, Amphetamine
(00:16:15) Subjective Control of Dopamine Release
(00:17:40) Social Media and Video Games
(00:18:15) Addiction & Dopamine: Progressively Diminishing Returns
(00:18:48) Novelty, Sensation-Seeking & Anticipation
(00:20:15) Craving: Part Pain, Part Pleasure & Pain Always Prevails
(00:23:11) Desire Scales With Pain: The Yearning Function
(00:24:43) The Croissant Craving Circuit
(00:25:45) Here and Now Molecules: Serotonin, Bliss & Raphe Nucleus
(00:26:26) In Your Skin Or Out In the World
(00:27:25) Cannabinoids Lethargy & Forgetfulness
(00:28:15) The Almond Meditation
(00:29:30) Drugs That Shift Exteroception Versus Interoception
(00:30:36) Emotional Balance, Active & Passive Manipulation
(00:32:36) Procrastination: Leveraging Stress, Breathing, Caffeine, L-Tyrosine, Prescription Drugs
(00:37:04) When Enough Is Never Enough; How Dopamine Undermines Itself
(00:38:58) Dopamine-Prolactin Dynamics: Sex, Reproduction & Refractory Periods
(00:40:30) The Coolidge Effect: Novelty-Induced Suppression of Prolactin
(00:42:22) Vitamin B6, Zinc As Mild Prolactin Inhibitors
(00:43:25) Schizophrenia, Dopamine Hyperactivity and Side Effects of Anti-Dopaminergic Drugs
(00:45:08) Prolactin, Post-Satisfaction Lows & Extending the Arc of Dopamine
(00:48:00) The Chemistry of I Won, But Now What?
(00:49:00) Healthy Emotional Development: Child and Parent
(00:50:03) Never Say Maybe (Reward Prediction Error)
(00:52:02) Surprise!
(00:52:59) Are You Suppressing Your Drive and Motivation By Working Too Late?
(00:54:50) Disambiguating Pleasure and Drive: Dopamine Makes Us Anti-Lazy
(00:58:00) Beta-Phenylethylamine (PEA), & Acetyl L-Carnitine
(01:00:00) Attention Deficit Disorders, Cal Newport Books, Impulsivity & Obesity
(01:03:55) Leveraging Dopamine Schedules
(01:05:22) Subjective Control of Dopamine and Drug Effects: The Adderall Experiment
(01:09:03) Caffeine May Protect Dopamine Neurons, Methamphetamine Kills Them
(01:10:57) Nicotine: Dopamine, Possible Neuroprotection, Prolactin Increase
(01:11:53) Gambling, Intermittent Reinforcement, & Persistent Goal Seeking (Bad and Good)
(01:14:14) Intermittent Halting of Celebration; Enjoy Your Wins, But Not All of Them
(01:18:38) A Story Example of Intermittent Reward to Maintain Long-Term Drive and Motivation
(01:21:25) Corrections & Notes About Spanish Captions & Other Languages Soon
(01:24:00) Synthesis & Framework, Zero-Cost Support & A Note About Sponsors
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 15 Mar 2021 08:00:00 -0000How Foods and Nutrients Control Our Moods
This episode explains the brain-body connections that allow the specific foods we eat to control our moods and motivation. I discuss the vagus nerve and its role in dopamine and serotonin release in the brain. I review Omega-3 fatty acids and the key role of the gut microbiome in supporting (or hindering) our mental and emotional states. Many actionable tools are reviewed and discussed related to fasting, ketogenic and plant-based diets, probiotics, fermented foods, fish oils, artificial sweeteners, specific supplements that promote dopamine and serotonin, and some remarkable behavioral (and belief) effects.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction
(00:00:31) Sponsors: AG1, LMNT
(00:05:00) Emotions: Aligning Mind & Body
(00:06:41) Nutrients, Neurochemicals and Mood
(00:08:39) Primitive Expressions and Actions
(00:12:30) The Vagus Nerve: Truth, Fiction, Function
(00:15:45) Vagus Stimulation: A Terrible Concept
(00:16:35) Polyvagal Theory
(00:18:27) Vagus Senses Many Things, & Moves Our Organs
(00:19:35) Sugar Sensing Without Perception of Sweetness
(00:23:00) Eating-Induced Anxiety
(00:27:30) We Eat Until Our Brain Perceives Amino Acid Threshold
(00:29:45) Reward Prediction Error: Buildup, Letdown and Wanting More
(00:32:01) L-Tyrosine, Dopamine, Motivation, Mood, & Movement
(00:34:04) Supplementing L-Tyrosine, Drugs of Abuse, Wellbutrin
(00:38:29) Serotonin: Gut, Brain, Satiety and Prozac
(00:43:38) Eating to Promote Dopamine (Daytime) & Serotonin (Night Time)
(00:44:30) Supplementing Serotonin: Sleep, & Caution About Sleep Disruptions
(00:46:40) Examine.com An Amazing Cost-Free Resource with Links to Science Papers
(00:48:05) Mucuna Pruriens: The Dopamine Bean with a Serotonin Outer Shell
(00:51:00) Emotional Context and Book Recommendation: How Emotions Are Made
(00:54:55) Exercise: Powerful Mood Enhancer, But Lacks Specificity
(00:56:45) Omega-3: Omega-6 Ratios, Fish Oil and Alleviating Depression
(01:01:00) Fish Oil as Antidepressant
(01:02:40) EPAs May Improve Mood via Heart Rate Variability: Gut-Heart-Brain
(01:07:24) Alternatives to Fish Oil to Obtain Sufficient Omega-3/EPAs
(01:09:05) L-Carnitine for Mood, Sperm and Ovary Quality, Autism, Fibromyalgia, Migraine
(01:16:29) Gut-Microbiome: Myths, Truths & the Tubes Within Us
(01:21:55) Probiotics, Brain Fog, Autism, Fermentation
(01:25:20) Artificial Sweeteners & the Gut Microbiome: NOT All Bad; It Depends!
(01:28:00) Ketogenic, Vegan, & Processed Food Effects, Individual Differences
(01:33:20) Fasting-Based Depletion of Our Microbiome
(01:35:20) How Mindset Effects Our Responses to Foods: Amazing (Ghrelin) Effects!
(01:38:30) How Mindset Controls Our Metabolism
(01:41:03) Closing Comments, Thanks, Support & Resources
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 08 Mar 2021 09:00:00 -0000Master Stress: Tools for Managing Stress & Anxiety
This episode explains what stress is, and how it recruits our brain and body to react in specific ways. I describe the three main types of stress, and how two of them actually enhance the function of our immune system making us less vulnerable to infections. I review tools that allow us to control our stress in real-time, as well as tools to prevent long-term stress, burnout and stress-induced illness and anxiety. As always, we cover behavioral tools and supplements that can assist or hinder stress control.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction
(00:00:31) Sponsors: AG1, LMNT
(00:04:41) Emotions: A Logical Framework of Brain-Body Loops
(00:10:29) Stress: The (Falsely Narrow) Animal Attack Narrative
(00:14:31) The Stress RESPONSE: Generic, Channels blood, Biases Action
(00:21:08) Tools to Actually Control Stress: Reduce Alertness or Increase Calm
(00:24:15) The Fastest Way to Reduce Stress In Real Time: Respiratory Sinus Arrhythmia
(00:29:45) The Fastlane to Calm
(00:34:53) Important Notes About Heart Rate Deceleration: Vaso-vagal Lag
(00:36:50) Cyclic Sighing For Calm and Sleep Induction
(00:37:57) Nasal Breathing For Cosmetic, Immune and Performance Enhancement
(00:38:46) Two Breathing Centers In The Brain
(00:39:45) Breathing For Speaking Clearly
(00:40:39) The 3 Types of Stress: Short, Medium and Long-Term
(00:42:10) Positive Effects of Short-Term Stress: Immunity and Focus
(00:45:32) Adrenalin (Epinephrine) Deploys Killer Immune Cells
(00:46:40) Cyclic Deep Breathing IS Stress: Wim Hof, Tummo & Super-Oxygenation
(00:50:58) Inflammation Is Useful and Good, In the Short Term
(00:52:02) Procrastination and Self-Manufactured Nootropics
(00:53:00) Relaxation Can Causes Illness
(00:54:30) Immune Activation Protocol
(00:55:20) Medium Term Stress: A Clear Definition
(00:56:07) Stress Threshold
(00:57:10) Stress Inoculation Tools: Separating Mind & Body, On Purpose
(00:59:50) Use Vision to Calm the Mind When the Body Is Agitated
(01:02:36) Beyond NSDR
(01:04:36) Long Term Stress: Definition, Measurement, Cardiovascular Risks
(01:06:30) Tools for Dealing With Long Term Stress
(01:08:20) The Oxytocin Myth
(01:09:15) Serotonin: Satiety, Safety
(01:12:00) Delight and Flexibility
(01:13:30) Chemical Irritants We Make But Can Control: Tackykinin
(01:15:40) Impactful Gratitude
(01:16:25) Non-Prescription Chemical Compounds For Additional Anti-Stress Support
(01:18:04) Melatonin: Cautionary Note About Adrenal Suppression
(01:19:15) Adrenal Burnout Is A Myth But Why You Need to Know About It Anyway
(01:21:10) L-Theanine For Stress Reduction and Task Completion Anxiety
(01:23:00) Beware Taurine and Energy Drinks With Taurine
(01:23:30) Ashwagandha: Can Powerfully Lower Anxiety And Cortisol
(01:25:50) Examine.com Is An Amazing Free Resource
(01:26:20) How This All Relates to Emotions: State Versus Demand = Valence
(01:32:00) Modulating Reactivity, Mindfulness, & Functionality With Objective Tools
(01:34:00) Next Steps
(01:35:40) Topic Suggestions, Subscriptions and Reviews Please
(01:37:40) Additional Resources, Synthesis
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 01 Mar 2021 08:30:00 -0000Control Pain & Heal Faster with Your Brain
In this episode, I describe the science of how and why pain arises in the body and brain, and how we can actively control our experience of pain. I discuss inflammation, stress, acupuncture, limb damage and Traumatic Brain Injury (TBI). I review protocols that leverage the lymphatic and nervous system to accelerate pain relief and healing in a variety of situations. Other topics discussed include how heat versus cold impacts neurons and wounds, red-light, sunlight, stem cells and more.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction/Avenues for Support
(00:00:31) Sponsors: AG1, LMNT
(00:04:58) Deliberate Unlearning
(00:06:43) Pain, Injury and Regeneration
(00:09:17) A System of Touch (Somatosensation)
(00:11:42) Pain and Injury are Dissociable
(00:15:19) Objective versus Subjective Control of Experience
(00:16:15) Plasticity of Perception
(00:16:41) Lack of Pain Is Self-Destructive; So Is Excessive Pain
(00:18:42) Homoculous, Ratonculous, Dogunculus
(00:19:05) Sensitivity explained
(00:21:30) Inflammation
(00:22:24) Phantom Limb Pain
(00:24:00) Top-down Relief of Pain by Vision
(00:26:41) From Deaf to Hearing Sounds
(00:28:10) Pain Is In The Mind & Body
(00:29:44) Recovering Movement Faster After Injury
(00:35:00) Dont Over Compensate
(00:37:34) Concussion, TBI & Brain Ageing
(00:40:49) The Brains Sewage Treatment System: Glymphatic Clearance
(00:43:05) Body Position & Angle During Sleep
(00:44:30) Types of Exercise For Restoring & Maintaining Brain Health
(00:47:33) Ambulance Cells in The Brain
(00:49:20) True Pain Control by Belief and Context
(00:51:45) Romantic Love and Pain
(00:55:05) Dopaminergic Control of Pain
(00:57:15) Acupuncture: Rigorous Scientific Assessment
(01:07:32) Vagus Activation and Autonomic Control of Pain
(01:08:30) Inflammation, Turmeric, Lead and DHT
(01:11:40) Adrenalin: Wim Hof, Tummo, Super-Oxygenation Breathing
(01:14:53) Protocols For Accelerating Tissue Repair & Managing Pain
(01:17:55) Ice Is Not Always Nice (For Pain and Injury): Sludging, Fascia, Etc.
(01:22:02) Chronic and/or Whole Body Pain; Red-Light Therapy, Sunlight
(01:26:10) Glymphatics and Sleep
(01:26:29) Stem Cells, Platelet Rich Plasma (PRP: Shams, Shoulds and Should Nots
(01:31:38) Young Blood: Actual Science
(01:35:44) Synthesis, Support & Resources
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 22 Feb 2021 09:00:00 -0000Optimize Your Brain with Science-based Tools
In this episode, I describe how to access focused learning bouts, creative states, and the underlying neural circuitry involved. I frame this in the context of our daily 24-hour cycle in order to make it practical, clear and precise about timing. I review the role of fasting, meal timing and specific types of nutrients for promoting certain states of mind. I also review various other tools and biological factors that directly or indirectly gate brain function and that we can control. I answer commonly asked questions about the science of psychedelics, binaural beats, and visualization. Thank you for your interest in science!
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction
(00:00:30) Sponsors: AG1, LMNT
(00:04:53) The Daily (Learning) Routine
(00:07:13) Plasticity Is NOT the Goal
(00:09:26) No Obligation To Change
(00:09:59) Practical Plasticity Language
(00:13:37) Pillars of Neuroplasticity
(00:15:16) My Daily Routine: Chronotype Management
(00:17:20) Plasticity of the Wake-Sleep Circuit: Morning Light
(00:19:09) Delay Caffeine!
(00:21:19) Light, Black Coffee, Hydrate
(00:22:57) High Alertness, Linear Tasks/Learning
(00:25:12) Background Music/Noise: Yay or Nay?
(00:26:52) GO versus NO-GO: The Basal Ganglia & Dopamine
(00:28:37) Leveraging GO, NO-GO
(00:30:08) Non-Specific Action
(00:32:06) Clear, Calm, Focused: The GO, NO-GO Sweet Spot
(00:33:48) When Very Alert, Work In Silence; When Tired, Include Background Noise
(00:35:28) Temperaments Vary: And So Should This
(00:36:01) The 3 Hour-Long Post Waking Block
(00:36:20) Early Morning Exercise and GO Networks
(00:38:05) Fasting, Ketogenic Diets, & Food Volume
(00:39:41) Sodium/Electrolytes
(00:40:57) Avoiding Hot Lunch, Food Pre-Occupation
(00:42:01) Post Lunch Low/No Cognitive Load
(00:42:56) Hydration, NSDR, Nap
(00:44:54) Creativity Work
(00:46:26) Creativity Is A Two-Part Phenomenon
(00:51:15) Psychedelics
(00:58:20) Afternoon Light As Insurance
(01:00:26) Evening Nutrition
(01:01:21) Repacking Glycogen: Hormonal Factors
(01:04:11) Pre-Sleep Anxiety: Normal and Easy To Solve
(01:07:08) The Power of Objective Tools
(01:08:14) Visualization
(01:11:34) Mini-Synthesis
(01:13:31) Resetting Your Clock
(01:15:55) Dont Trust the Mind Now
(01:16:59) Two, (Maybe 3) Optimization Bouts Per Day
(01:18:33) Organizational Logic
(01:20:22) Wim Hof Breathing, Binaural Beats, Ice Baths, Etc.
(01:24:42) Variation Among People, and Dogs
(01:25:49) Accurate Versus Exhaustive
(01:27:57) Familiar and New Ways To Support
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 15 Feb 2021 09:00:00 -0000How to Learn Faster by Using Failures, Movement & Balance
In this episode, I discuss how we can use specific types of behavior to change our brain, both for sake of learning the movements themselves and for allowing us to learn non-movement-based information as well. I describe the key role that errors play in triggering our brains to change and how the vestibular (balance) system can activate and amplify neuroplasticity. As always, I cover science and science-based practical tools. Thank you in advance for your questions and for your interest in science!
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction
(00:00:29) Sponsors: AG1, LMNT
(00:06:20) Nerves and Muscles
(00:12:00) Exercise alone wont change your brain
(00:12:58) Behavior will change your brain
(00:13:30) Remembering the wrong things
(00:15:00) Behavior as the gate to plasticity
(00:15:45) Types of Plasticity
(00:17:32) Errors Not Flow Trigger Plasticity
(00:21:30) Mechanisms of Plasticity
(00:22:30) What to learn when you are young
(00:23:50) Alignment of your brain maps: neuron sandwiches 00:26:00: Wearing Prisms On Your Face
(00:29:10) The KEY Trigger Plasticity
(00:32:20) Frustration Is the Feeling to Follow (Further into Learning)
(00:33:10) Incremental Learning
(00:35:30) Huberman Free Throws
(00:38:50) Failure Specificity Triggers Specific Plastic Changes
(00:40:20) Triggering Rapid, Massive Plasticity Made Possible
(00:43:25) Addiction
(00:45:25) An Example of Ultradian-Incremental Learning 00:49:42: Bad Events
(00:51:55) Surprise!
(00:52:00) Making Dopamine Work For You (Not The Other Way Around)
(00:53:20) HOW to release dopamine
(00:55:00) (Mental) Performance Enhancing Drugs
(00:56:00) Timing Your Learning
(00:57:36) (Chem)Trails of Neuroplasticity
(00:58:57) The Three Key Levers To Accelerate Plasticity
(00:59:15) Limbic Friction: Finding Clear, Calm and Focused
(01:04:25) The First Question To Ask Yourself Before Learning
(01:05:00) Balance
(01:07:45) Cerebellum
(01:10:00) Flow States Are Not The Path To Learning
(01:11:18) Novelty and Instability Are Key
(01:14:55) How to Arrive At Learning
(01:15:45) The Other Reason Kids Learn Faster Than Adults
(01:19:25) Learning French and Other Things Faster
(01:22:00) Yoga versus Science
(01:32:00) Closing Remarks
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 08 Feb 2021 09:48:00 -0000How to Focus to Change Your Brain
This episode introduces neuroplasticitywhich is how our brain and nervous system learn and acquire new capabilities. I describe the differences between childhood and adult neuroplasticity, the chemicals involved and how anyone can increase their rate and depth of learning by leveraging the science of focus. I describe specific tools for increasing focus and learning. The next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction
(00:00:32) Sponsors: AG1, LMNT
(00:03:50) Plasticity: What Is it, & What Is It For?
(00:06:30) Babies and Potato Bugs
(00:08:00) Customizing Your Brain
(00:08:50) Hard-Wired Versus Plastic Brains
(00:10:25) Everything Changes At 25
(00:12:29) Costello and Your Hearing
(00:13:10) The New Neuron Myth
(00:14:10) Anosmia: Losing Smell
(00:15:13) Neuronal Birthdays Near Our Death Day
(00:16:45) Circumstances for Brain Change
(00:17:21) Brain Space
(00:18:30) No Nose, Eyes, Or Ears
(00:19:30) Enhanced Hearing and Touch In The Blind
(00:20:20) Brain Maps of The Body Plan
(00:21:00) The Kennard Principle (Margaret Kennard)
(00:21:36) Maps of Meaning
(00:23:00) Awareness Cues Brain Change
(00:25:20) The Chemistry of Change
(00:26:15) A Giant Lie In The Universe
00:27:10) Fathers of Neuroplasticity/Critical Periods
00:29:30) Competition Is The Route to Plasticity
00:32:30) Correcting The Errors of History
00:33:29) Adult Brain Change: Bumps and Beeps
(00:36:25) What It Takes to Learn
(00:38:15) Adrenalin and Alertness
(00:40:18) The Acetylcholine Spotlight
(00:42:26) The Chemical Trio For Massive Brain Change
(00:44:10) Ways To Change Your Brain
(00:46:16) Love, Hate, & Shame: all the same chemical
(00:47:30) The Dopamine Trap
(00:49:40) Nicotine for Focus
(00:52:30) Sprinting
(00:53:30) How to Focus
(00:55:22) Adderall: Use & Abuse
(00:56:40) Seeing Your Way To Mental Focus
(01:02:59) Blinking
(01:05:30) And Ear Toward Learning
(01:06:14) The Best Listeners In The World
(01:07:20) Agitation is Key
(01:07:40) ADHD & ADD: Attention Deficit (Hyperactivity) Disorder
(01:12:00) Ultra(dian) Focus
(01:13:30) When Real Change Occurs
(01:16:20) How Much Learning Is Enough?
(01:16:50) Learning In (Optic) Flow/Mind Drift
(01:18:16) Synthesis/Summary
(01:25:15) Learning With Repetition, Forming Habits
As always, thank you for your interest in science!
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 01 Feb 2021 06:54:00 -0000Understanding and Using Dreams to Learn and to Forget
This episode is all about the two major kinds of dreams and the sorts of learning and unlearning they are used for. I discuss REM-associated dreams that control emotional learning and their similarity to various trauma treatments such as ketamine and EMDR. I also discuss Non-REM dreams and their role in motor learning and learning of detailed, non-emotionally-laden information. I relate this to science-backed tools for accessing more of the types of sleep and learning people may want. Other topics are listed in the time stamps below.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction
(00:00:30) Sponsors: AG1, LMNT
(00:03:00) The Dream Mask
(00:06:00) Cycling Sleep
(00:08:10) Chemical Cocktails of Sleep
(00:13:00) Motor Learning
(00:16:30) High Performance with Less Sleep
(00:17:45) Rapid Eye Movement Sleep
(00:20:30) Paralysis & Hallucinations
(00:23:35) Nightmares
(00:24:45) When REM & Waking Collide
(00:25:00) Sleeping While Awake
(00:26:45) Alien Abductions
(00:29:00) Irritability
(00:30:00) Sleep to Delete
(00:32:25) Creating Meaning
(00:34:10) Adults Acting Like Children
(00:36:20) Trauma & REM
(00:37:15) EMDR
(00:39:10) Demo
(00:44:25) Ketamine / PCP
(00:45:45) Soup, Explosions, & NMDA
(00:48:55) Self Therapy
(00:50:30) Note About Hormones
(00:51:40) Measuring REM / SWS
(00:53:15) Sleep Consistency
(00:56:00) Bed Wetting
(00:58:00) Serotonin
(00:59:00) Increasing SWS
(00:59:50) Lucidity
(01:02:15) Booze / Weed
(01:03:50) Scripting Dreams
(01:04:35) Theory of Mind
(01:07:55) Synthesis
(01:10:00) Intermittent Sleep Deprivation
(01:11:10) Snoring Disclaimer
(01:11:40) New Topic
(01:15:50) Corrections
(01:17:25) Closing Remarks
As always, thank you for your interest in science!
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 25 Jan 2021 09:30:00 -0000How to Defeat Jetlag, Shift Work & Sleeplessness
In this episode, I discuss a simple and reliable measurement called your "temperature minimum" that you can use to rapidly adjust to new time zones when traveling and to offset the bad effects of nocturnal shift work. I also discuss tools for adjusting sleep and waking rhythms in babies, teens, new parents and the elderly.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction
(00:00:30) Sponsors: AG1, LMNT
(00:04:15) The bedrock of sleep-rest cycles
(00:07:05) Night owls and morning larks
(00:08:22) The perfect schedule
(00:11:04) The 100K Lux per morning goal
(00:15:15) Keeping your biological clock set
(00:16:15) Reset your cortisol
(00:21:22) Jetlag, death and lifespan
(00:23:00) Going East versus West
(00:28:45) The key to clock control
(00:31:01) Your Temperature Minimum
(00:36:30) Temperature and Exercise
(00:41:20) Eating
(00:42:50) Go West
(00:44:15) Pineal myths and realities
(00:51:13) The Heat-Cold Paradox
(00:53:45) Staying on track
(00:55:30) Nightshades
(00:57:00) Emergency resets
(00:57:30) Psychosis by light
(00:58:05) Shift work
(01:02:40) The Temperature-Light Rule
(01:04:20) Up all night: watch the sunrise?
(01:06:45) Error correction is good
(01:08:20) NSDR protocols/implementation
(01:10:44) The frog skin in your eye (not a joke)
(01:16:39) Why stress turns your hair white
(01:17:24) Ovaries or testes?
(01:18:25) Babies and bright light
(01:21:40) Polyphasic sleep
(01:25:25) Ultradian cycles in children
(01:27:38) Teens and puberty
(01:29:50) Light before waking for better sleep
(01:31:20) Older people and circadian rhythms
(01:33:48) Sleepy Supplements
(01:42:00) Red Pills & Acupuncture
(01:43:50) Highlights
(01:48:30) Feedback and Support
As always, thank you for your interest in science!
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 18 Jan 2021 09:00:00 -0000Using Science to Optimize Sleep, Learning & Metabolism
Office Hours In this episode, I answer your most commonly asked questions about science-supported tools for accessing more alertness, better learning, and quality sleep. I also cover when to exercise, time meals, and how to systematically vary your temperature to achieve specific effects on your nervous system.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction
(00:00:31) Sponsors: AG1, LMNT
(00:05:50) Moonlight & Fire
(09:25:00) Red Light: Good & Bad
(00:15:45) Why Blue-Blockers Are Unscientific
(00:19:20) Eyeglasses, Contact Lenses & Windows
(00:22:05) Adding Up Your Lights
(00:24:30) Netflix Inoculation With Light
(00:25:25) How The Planet Controls Your Energy
(00:27:00) A Season For Breeding (?)
(00:31:15) Melatonin / Serotonin
(00:33:50) Epinephrine vs Adrenaline: Same? Different?
(00:35:00) Exercise & Your Sleep
(00:40:30) Neuroplasticity & Food/Chemicals/NSDR
(00:44:10) Using Sound & Smell To Learn Faster
(00:46:45) Dream Meaning & Remembering
(00:48:15) Waking Up Paralyzed
(00:49:40) Nap/Focus Ratios For Accelerated Learning
(00:52:45) Hypnotizing Yourself
(00:54:05) Smart Drugs
(01:01:10) Magnesium: Yay, Nay, or Meh?
(01:02:10) How Apigenin Works
(01:04:30) Serotonin: Slippery Slope
(01:05:35) The Frog Experiment
(01:08:35) Temperature
(01:10:30) Morning Chills
(01:28:00) Eating For Heating
(01:30:30) Vagal Pathways For Gut-Brain Dialogue
(01:31:50) Sex Differences
(01:33:50) Self Experimentation
As always, thank you for your interest in science!
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 11 Jan 2021 13:05:00 -0000Master Your Sleep & Be More Alert When Awake
Today's episode provides a host of information on what makes us sleepy, sleep soundly, and feel awake and alert. It covers a broad range of tools for anyone wishing to improve their sleep and wakeful state. The science and logic for each tool are described.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction
(00:01:23) Sponsors: AG1, LMNT, Thesis
(00:06:54) What Is Sleep Really For?
(00:09:33) Sleep Hunger
(00:11:09) Caffeine: Devil & Angel
(00:15:34) Timing Your Sleep Properly
(00:17:30) Release Your Hormones (At The Right Times)
(00:18:45) (Pineal) Melatonin Waring
(00:24:30) Strange Vision Is Good Vision
(00:32:50) Blue Light Is Great!
(00:37:00) The Real Problem With Smartphones
(00:38:30) Blind / Low Vision People
(00:39:45) Using Exercise & Food To Set Your Clock
(00:42:00) The Power of Sunset
(00:45:43) The Healthy Holes In Your Skull
(00:48:15) Bad Light
(00:51:11) Light Location
(00:53:00) Fire / Candlelight
(00:54:00) When To Eat
(00:54:40) How To Wake Up Earlier
(01:08:00) Using The Body To Control The Mind
(01:10:00) Drugs & Supplements
(01:18:00) Sleep Walking
(01:20:00) Office Hours
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 04 Jan 2021 16:13:00 -0000How Your Brain Works & Changes
Todays episode provides an introduction to how the nervous system works to create sensations, perceptions, emotions, thoughts and behaviors, as well as how we can change our nervous systema phenomenon known as neuroplasticity. The information sets the stage for all Huberman Lab podcast episodes that follow by covering neurons, synapses, brain chemicals and the rhythms that control our ability to focus, learn and sleep and more. Thank you for your interest in science. We'll see you next week!
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction
(00:02:25) Sponsors: AG1, LMNT
(00:07:57) What is the Nervous System
(00:7:25) Deja Vu
(00:08:09) How War, Guns & Soap Shaped Our Understanding of the Brain
(00:10:47) Jennifer Aniston Neurons
(00:11:58) Sensations
(00:13:30) Magnetic Sensing & Mating
(00:14:51) Perceptions & The Spotlight of Attention
(00:16:33) Multi-Tasking Is Real
(00:17:45) Bottom-Up vs. Top-Down Control of Behavior
(00:18:38) Focusing the Mind
(00:21:47) Antidepressants
(00:25:01) Thoughts & Thought Control
(00:25:56) Actions
(00:30:40) How We Control Our Impulses
(00:33:44) Neuroplasticity: The Holy Grail of Neuroscience
(00:38:34) The Portal to Neuroplasticity
(00:43:53) Accelerating Learning in Sleep
(00:47:29) The Pillar of Plasticity
(00:52:22) Leveraging Ultradian Cycles & Self Experimentation
(00:57:17) Summary
(00:58:03) Zero-Cost Support, Feedback, Reviews
Title Card Photo Credit: Mike Blabac
Disclaimer
Mon, 21 Dec 2020 05:22:00 -0000Welcome to the Huberman Lab Podcast
Welcome to the Huberman Lab podcast, a new podcast from Dr. Andrew Huberman.The podcast can also be found on YouTube.

My Wakeup Call with Dr. Mark Goulston
Fri, 22 Sep 2023 14:51:30 +0000Ep 553 - Beverly Parenti and Molly Kelly
In this interview I speak with Beverly Parenti, co-founder of The Last Mile (TLM) and Molly Kelly, returning citizen and now Partnerships Manager for TLM whose wakeup calls were seeing a way to dramatically reduce recidivism by training incarcerated individuals in technical skills that led to a job and most importantly led to self-worth and hope. And how appreciative vs. entitled these returning citizens felt made them wonderful hires. https://thelastmile.org/about/
Tue, 19 Sep 2023 14:35:38 +0000Ep 552 - Scott Osman, CEO, and Jacquelyn Lane
In this episode I speak with Scott Osman, CEO, and Jacquelyn Lane, President of the 100 Coaches Agency and co-authors along with Marshall Goldsmith of "Becoming Coachable: Unleashing the Power of Executive Coaching to Transform Your Leadership," and whose wakeup calls were realizing each of them were not coachable and how much value being coachable has been for them. https://amplifypublishinggroup.com/product/nonfiction/business-and-finance/leadership-and-management/becoming-coachable/
Mon, 18 Sep 2023 14:30:21 +0000Ep 551 - Neil Cannon
In this episode I speak with Neil Cannon, bestselling author of "The Vitality Secret" and recent book, "The Vitality Code," authority in holistic health, vitality coach, podcast host, and speaker.
Since 2015, Neil has been helping people become free from illness, pain and medication by balancing their bodies across the physical, mental, emotional and energetic Pillars of Vitality and whose wakeup call was the stroke of his father which could have been presented and his lifelong battle with eczema and how traditional medicine made it worse. https://vitalitysecret.com/
Fri, 15 Sep 2023 16:04:43 +0000Ep 550 - Quint Studer
In this episode I speak with Quint Studer, healthcare leader, teacher, coach, luminary, author of many books, most recently, "Rewiring Excellence: Hardwired to Rewired, co-founder Healthcare Plus Solutions Group (HPSG), who overflows with compassion and kindness and whose throughline has been caring about healthcare workers so that they will care more about their patients and take better care of themselves. https://www.quintstuder.com/
Wed, 13 Sep 2023 15:17:45 +0000Ep 549 - Nina Szewczak
In this episode I speak with Nina Szewczak, a transformational change agent whose wakeup call was not realizing how much her childhood affected her and realizing that she had to unlearn what she had learned that wasn't true.
https://themidliferevolution.com/
Mon, 11 Sep 2023 16:13:17 +0000Ep 548 - Dr. Joel A. Davis Brown
In this episode I speak to Dr. Joel A. Davis Brown , author of, "The Souls of Queer Folk: How Understanding LGBTQ+ Culture Can Transform Your Leadership Practice," Founder and Chief Visionary Officer of Pneumos LLC, co-founder of MetaPrinciple and co-developer of Global Inclusion Praxis Model, whose wakeup call was being so loved and supported by his family that he could take on the challenges of being Black and LGBTQ as he navigated his way through life. https://www.pneumos.com/our-founder/
Fri, 08 Sep 2023 10:59:38 +0000Ep 547 - Mark Matousek
In this episode I speak with Mark Matousek, speaker, author or eight books including his most recent book, "Lessons From an American Stoic: How Emerson Can Change Your Life," founder of, The Seekers Forum, whose wakeup call was coming from a traumatic and violent background and his seeking to understand what was going on the world that was much larger than his life which sent him on a lifelong journey of seeking. https://markmatousek.com/
Wed, 06 Sep 2023 14:09:42 +0000Ep 546 - Dennis S. Charney, MD and Jonathan M. DePierro, PhD
In this episode I speak with Dennis S. Charney, MD, Dean of the Icahn School of Medicine and President for Academic Affairs for the Mount Sinai Health System and Jonathan M. DePierro, PhD, Associate Professor of Psychiatry at the Icahn School of Medicine at Mount Sinai and Associate Director of Mount Sinais Center for Stress, Resilience, and Personal Growth. They are the co-authors of "Resilience: The Science of Mastering Lifes Greatest Challenges, third edition," dedicated to their late third author, Steven M. Southwick, M.D., which is possibly the definitive book on the topic. Their wakeup calls came from violent traumas they each suffered and tested their resilience. https://www.amazon.com/Resilience-Science-Mastering-Greatest-Challenges/dp/1009299743/
Mon, 04 Sep 2023 14:00:08 +0000Ep 545 - Shannon Walker
In this episode I interview Shannon Walker, CEO and Founder of Northwest Battle Buddies, a non-profit organization on a mission to end suicide among our nation's military Veterans struggling with PTSD that currently has a 100% success rate and whose wakeup call was honoring her late father who served in the military and was her hero. https://northwestbattlebuddies.org/
Fri, 01 Sep 2023 13:26:26 +0000Ep 544 - Bruce Kasanoff
In this episode I speak with Bruce Kasanoff, thought Partner. ghostwriter, co-creator who is the purest listener I have ever met and who taught me a tremendous amount and will do the same for you, especially about separating when you're being completely of service to others which then allows you to separately do what give you pleasure. You gotta listen to this one. https://kasanoff.com/
Wed, 30 Aug 2023 14:54:01 +0000Ep 543 - Dorie Clark
In this episode, return guest Dorie Clark, top communication expert, multi-million view TEDx speaker, author of multiple books including, "The Long Game," who wakes us up by sharing nuggets of wisdom from her life and career. Thank you Dorie! https://dorieclark.com/
Mon, 28 Aug 2023 15:28:46 +0000Ep 542 - Art Kleiner
In this episode I speak with Art Kleiner, co-author with Juliette Powell of "The AI Dilemma: 7 Principles for Responsible Technology," and Editor in Chief at Kleiner Powell International (KPI), multi-best selling author, commentator, ghostwriter and on the faculty of NYU whose story/wakeup call was having an autistic sibling and realizing how many people suffer from an illusion of control that they don't have. https://www.linkedin.com/in/artkleiner/
Fri, 25 Aug 2023 15:03:43 +0000Ep 541 - James Brosnahan
In this episode I speak with James Brosnahan, famous multi-award winning trial lawyer of 150 cases to conclusion, author of the best-selling book, "Justice at Trial: Courtroom Battles and Groundbreaking Cases," whose origin story and wakeup call were the same, i.e. being in bed from age 3 to 6 for rheumatic fever and once he got out, throwing himself into life but who defining moment was meeting and marrying his wife Carol. https://www.jimjbrosnahan.com/
Wed, 23 Aug 2023 15:09:35 +0000Ep 540 - Michael Bungay Stanier
In this episode I speak with Michael Bungay Stanier, Rhodes Scholar, author of the best selling book, "The Coaching Habit," and more recently, "How to Work with (Almost) Anyone," whose through line and greatest influence were his parents who were very community minded and who were completely supportive of him even though they didn't quite understand him. https://MBS.works
Mon, 21 Aug 2023 15:06:42 +0000Ep 539 - Tom Shroder
In this episode I speak with Tom Shroder, a delightful raconteur, award winning journalist, ghost writer, former editor of Washington Post magazine whose main driver has been curiosity and who had many wakeup calls and was especially amazed by writing a poem and having it grab other kids attention. He also noticed that deadlines motivated him to write and with that led him into journalism. https://tomshroder.com/
Fri, 18 Aug 2023 15:02:21 +0000Ep 538 - John Vagueiro
In this episode I speak with John Vagueiro, CEO & Founder of global digital marketing agency Adapting Social, which serves clients in over 20 countries including Bentley, Ferrari, Columbia University, Compass and RE/MAX. He is the host of the "Breaking Barriers" podcast, an advocate for anxiety and mental health disorders and whose wakeup call was being told he had a learning disability, would never go to college and starting a business at age 17 to help his struggling family. https://adaptingsocial.com/leadership/john-vagueiro/
Wed, 16 Aug 2023 14:15:35 +0000Ep 537 - Rob Moore
In this episode I speak with Rob Moore, co-founder for the Progressive Group, Entrepreneur's Business Academy, author of 17 books, host of the "Disruptors" podcast whose wakeup call was going from a broke zero-aire to multimillionaire and also watching his father have a nervous breakdown when Rob was 26 in their family pub and how that deeply impacted him. https://robmoore.com/
Mon, 14 Aug 2023 14:21:41 +0000Ep 536 - Margaret Kelly
In this episode I interview Margaret Kelly, A.B. Princeton, J.D. Virginia Law and partner at Advantage Ivy Tutoring, which help students improve their college essays for elite colleges and whose wakeup call was always being curious about reading and language and realizing that law wasn't the best use of her talents and passions, but helping young college bound students become more articulate and authentic was. https://www.advantageivytutoring.com/ourteam
Fri, 11 Aug 2023 15:12:44 +0000Ep 535 - Robert Dilts
In this episode I speak with Robert Dilts, an internationally respected developer, author, trainer and consultant in the field of leadership and change and a pioneer in the field of neuro-linguistic programming (NLP), a discipline that has profoundly shaped and enlightened management, training and communication techniques. He is the author of many books with his most recent being, "The Power of Mindset Change: Why Mindset Matters Most." His through line has always been looking for what it the good and best in anything and his wakeup call was being a student at UC Santa Cruz and meeting a professor John Grinder, one of the inventors of NLP. https://diltsstrategygroup.com/DSG/AboutRobert.html
Wed, 09 Aug 2023 21:51:37 +0000Ep 534 - Tyler Williams
In this episode I speak with Tyler Williams, founder of the 5 Minute Fear Formula, former country music artist and race car driver, who helps people discover and come from the power that is already in him and whose wakeup call was being unprepared to give a performance and staying away for breaking through his fear of failure for nearly a decade. https://www.tylerwilliamslive.com/
Mon, 07 Aug 2023 21:58:25 +0000Ep 533 - Marc and Elaine Zicree
In this episode I speak with Marc and Elaine Zicree, producers of the Space Command TV series and author (Marc) of "Twilight Zone Companion," whose through line has been to uplift the human spirit through compelling and riveting entertainment and whose wakeup call for Marc was meeting Elaine. https://www.kickstarter.com/projects/spacecommand/space-command
Thu, 03 Aug 2023 16:57:29 +0000Ep 532 - CB Bowman
In this episode I speak with CB Bowman, author of, "Courage: To Leap and Lead," host of the "Courage to Leap and Lead" videocast and podcast, CEO of the Association of Corporate Executive Coaches, and a Marshall Goldsmith 100 Coaches member. Her origin story included being raised by a very strict and through that, a loving mother, and whose greatest wakeup call was learning that she had dyslexia which freed her from thinking she wasn't smart. Turns out she is close to brilliant in what she brings to her executive coaching and working with organizations.https://acec-association.org/directory/cb-bowman/ #cbbowman #acec
Mon, 31 Jul 2023 10:38:40 +0000Ep 531 - Hendrie Weisinger
in this episode I speak with Hendrie Weisinger, PhD, psychologist, two time NY Times best selling author, leading authority in the application of Emotional Intelligence, an expert in Anger management, the originator of the highly regarded techniques of Criticism Training, and a pioneer in the emerging new field, pressure management whose wakeup call was turning a rebellious, partying adolescence into being able to see and seize the elephant in the room and turn it into a highly successful career.https://www.linkedin.com/in/dr-hendrie-weisinger-0637246/
Thu, 27 Jul 2023 14:40:28 +0000Ep 530 - Ardeshir Mehran
In this episode I speak to Ardeshir Mehran, PhD, Founder of Human Work Studio and author of, "You Are Not Depressed. You Are Un-Finished," whose wakeup call was realizing that rather than running away from depression, if he stopped and felt his underlying feelings, which he has called, "The Emotional Bill of Rights," his depression went away. https://www.humanworkstudio.com/bio
Tue, 25 Jul 2023 15:46:55 +0000Ep 529 - Christopher Zara
In this episode I speak with Christopher Zara, Senior Editor at Fast Company, and author of, "Uneducated," a memoir about his life and career as journalist without a college degree in and very degreed industry and whose wakeup call was realizing that being angry and rebellious as a teenager was a dead end and then turning his life around. https://www.linkedin.com/in/christopherzara/
Mon, 24 Jul 2023 14:51:08 +0000Ep 528 - Gladys McGarey
In this episode I speak to Gladys McGarey, M.D., widely regarded as the "Mother of Holistic Medicine" and author of, "The Well-Lived Life: A 102-Year-Old Doctor's Six Secrets to Health and Happiness at Every Age," whose wakeup calls included being one of the earliest female medical doctors in America, working with Mahatma Gandhi, and being inspired by her medical missionary parents growing up in India. https://gladysmcgarey.com/
Fri, 21 Jul 2023 15:08:17 +0000Ep 527 - Andrei Mincov
In this episode I speak with Andrei Mincov, Founder of Trademark Factory, the leading law firm specializing only in trademarking their clients brands with an amazing three part entire money back guarantee to their clients. His wakeup call was winning a decision in Russia's next level under their Supreme Court to secure damages to his famous composer and father, Mark Mincov, after his music had been used illegally by a large radio company in advertising. https://trademarkfactory.com/
Thu, 20 Jul 2023 16:43:28 +0000Ep 526 - Caroline Goyder
In this episode I speak with Caroline Goyder, leading TEDx speaker, author of "Gravitas: How to Speak With Confidence Influence and Authority" and "Find Your Voice" and creator of "Master Your Meetings" digital online course whose wakeup call was being a young child and enjoying sports but feeling she was not allowed to because she was uncoordinated and not good at them and has dedicated her life to helping people embody something from their inside. http://carolinegoyder.com
Tue, 18 Jul 2023 17:35:50 +0000Ep 525 - Jeffrey "Griff" Griffin
In this episode I speak with Jeffrey "Griff" Griffin, author of, "I'm Possible" and "Dream," silver medalist in wheelchair basketball, National Champion, in the (Wheelchair NBA), and a four-time All-Star MVP whose wakeup call was coming back after an accident paralyzed him from the waist down in the midst of a successful collegiate athletic career. https://griffinmotivation.com/
Mon, 17 Jul 2023 17:32:29 +0000Ep 524 - Alicia Dunams
In this episode I speak to Alicia Dunams, author of, "How to Talk to Your Enemies: 101+ Ways to Turn Hostility into Peace," mediator, executive coach, and owner of, "Best Seller in a Weekend," whose wakeup call was learning to be a peacemaker between her multi-racial parents. https://www.aliciadunams.com/
Fri, 14 Jul 2023 14:06:06 +0000Ep 523 - Laura Gassner Otting
In this episode I speak with Laura Gassner Otting, Author of three books, "Wonderhell," "Limitless," and "Mission-Driven." Lauras 30-year resume is defined by her entrepreneurial edge. She served as a Presidential Appointee in Bill Clintons White House, helping shape AmeriCorps. A recent and near devastating wakeup call was coming down with a severe autoimmune illness during Covid and her coming back from it. https://www.lauragassnerotting.com/
Wed, 12 Jul 2023 16:43:03 +0000Ep 522 - J.C. Lapierre
In this episode I speak with J.C. Lapierre who serves as Chief Strategy and Communications Officer for PwC, who is a visionary leader and helped launch PwCs Trust Leadership Institute and helped create and guide PwCs CEO Action for Diversity & Inclusion. Her origin story was being completely inspired by her grandfather to be of service and earn your success everyday. Her wakeup call was learning she couldn't have children, getting divorced and going on a long journey to discover her purpose and who she really was.https://www.pwc.com/us/en/contacts/j/jc-lapierre.html
Mon, 10 Jul 2023 12:55:08 +0000Ep 521 - Terri Cole
In this remarkable episode, Terri Cole, author of, "Boundary Boss-The Essential Guide to Talk True, Be Seen and (Finally) Live Free," gives the equivalent of a mastery class in explaining and setting up boundaries. This is a not-to-miss episode. Her wakeup call was was learning the cost of not setting up boundaries which helped her to overcome alcoholism because she hadn't been. https://www.terricole.com
Fri, 07 Jul 2023 14:09:58 +0000Ep 520 - Michael Beckwith
In this episode I speak with Michael Bernard Beckwith, Founder and CEO of Agape International Spiritual Center, Author of Life Visioning, Spiritual Liberation, The Answer Is You, Transcendence Expanded and the originator of the Life VisioningTM Process whose wakeup call was becoming aware that the universe was calling out to him to help the world spiritually. https://michaelbeckwith.com/
Wed, 05 Jul 2023 14:03:21 +0000Ep 519 - Paul H Smith, PhD, (ret) Major, US Army
In this episode I speak with Paul H. Smith, Phd, (ret) Major US Army, who served for seven years in the U.S. governments remote viewing program at Fort Meade, Maryland, author of, "The Essential Guide to Remote Viewing," President/Chief InstructorPresident/Chief InstructorRemote Viewing Instructional Services, Inc., whose wakeup call was after being fascinated by science fiction and ESP as a child and then growing skeptical of it, discovering a division of the US Army that utilized it in reading the enemy's mind. https://www.linkedin.com/in/paul-h-smith-ph-d-996316a/
Mon, 03 Jul 2023 12:58:54 +0000Ep 518 - Steven Kotler
In this episode I speak with returning guest, Steven Kotler, multiple NY Times best selling author with his most recent book being, "Gnar Country: Growing Old, Staying Rad." He is an award-winning journalist, and the Executive Director of the Flow Research Collective and his wakeup call was drilling into how flow and peak performance into aging can revolutionize the concept of getting older. https://www.stevenkotler.com/
Fri, 30 Jun 2023 12:45:19 +0000Ep 517 - Vitaliy Katsenelson
In this episode I speak with Vitaliy Katsenelson, CEO of IMA USA, financial writer, value investor, author of two financial books and his recent book, "Soul in the Game," and whose wakeup call was wanting to write a more personal book that he could give to his three children to pass on what he has learned from life. http://investor.fm
Wed, 28 Jun 2023 18:00:50 +0000Ep 516 - Donna Bond
In this episode I speak with Donna Bond, spiritual life and business coach, author, and thought leader. After a 28-year long run as a corporate marketing executive who had it all, had a wakeup call and decided to change course and get a masters in Spiritual Psychology. Donna helps people to live with reverence by activating their entelechy - the fullest realized expression of who they came here to be, from the inside out. https://donnabond.com/
Mon, 26 Jun 2023 21:28:27 +0000Ep 515 - Ken Blanchard
In this episode, I spoke with returning guest and beloved guru, Ken Blanchard, Co-Founder and Chief Spiritual Officer of Ken Blanchard Companies, to mine his mind for collected wisdom from his career. I love this guy and you will quickly understand why. https://www.kenblanchard.com/About-Us/Meet-the-Team/Ken-Blanchard
Fri, 23 Jun 2023 22:15:21 +0000Ep 514 - Harry Nelson
In this episode I speak with Harry Nelson, one of the leading healthcare lawyers in America, Founding Partner of Nelson Hardiman Healthcare Lawyers, author of, "Obamacare to Trumpcare: Why You Should Care," and "The United States of Opioids: A Prediction for Liberating a Nation in Pain," whose origin story and wakeup calls was being a Rabbi's kid, but deciding to go into law instead of becoming a Rabbi. https://www.nelsonhardiman.com/attorney/harry-nelson/
Wed, 21 Jun 2023 21:46:09 +0000Ep 513 - Mindy Sterling
In this episode I speak with Mindy Sterling, American actress, two time Emmy nominee for her work in "Con Man" and "Secs and Execs," who also played the iconic Frau Farbissina in all three Austin Powers whose through line has been always making people laugh and whose wakeup call was adopting her son Max and discovering that he is on Spectrum and her devoting her life to giving him the best life possible... Max also joins us for a little bit. https://en.wikipedia.org/wiki/Mindy_Sterling
Sun, 18 Jun 2023 21:36:29 +0000Ep 512 - John Baldoni
In this episode I interview returning guest, John Baldoni, thought leader and top executive and Marshall Goldsmith 100 Coach, author of 14 books including, "Grace Under Pressure: Leading Through Change and Crisis," whose wakeup call was seeing how "grace" is now needed from their leaders given how much the world is hurting. http://johnbaldoni.com
Fri, 16 Jun 2023 10:00:00 +0000Ep 511- Sheryl Utal Layna Dakin
In this episode I speak with Sheryl Utal, CEO and co-founder, and Lanya Dakin, COO and co-founder, of Japa Health whose wakeup calls were seeing how a wholistic, spiritual and mindful approach to health could treat and cure many conditions that conventional medicine had not been helpful with. http://japahealth.com
Wed, 14 Jun 2023 10:00:00 +0000Ep 510 - Michael Greger, M.D.
In this episode I speak with Michael Greger, M.D., physician and internationally recognized speaker on nutrition, founder of his nonprofit, NutritionFacts.org and author "How Not to Die" and "How Not to Diet." His wakeup call was seeing his mother live 36 years after being told she had a terminal illness by changing her diet and being an early client at the Pritikin Longevity Center. https://drgreger.org/
Mon, 12 Jun 2023 10:00:00 +0000Ep 509- Luke Russert
In this episode I speak with Luke Russert, author of, "Look For Me There: Grieving My Father, Finding Myself," an exploration of finding oneself and ones place in the world in the face of crushing expectations and grief. He is an author and an Emmy Award winning journalist who served as an NBC News correspondent from 2008 to 2016. Primarily covering American politics, he was seen on popular outlets such as NBC Nightly News, Today, NBCNews.com, and MSNBC.
He is the son of the late Tim Russert of NBCs Meet the Press and Vanity Fair writer Maureen Orth. His wakeup call was prompted by a talk with House Speaker John Boehner who advised him to get out of the suffocating political bubble in Washington, D.C. to find out who he was and wanted to be. https://www.lukerussert.net/
Fri, 09 Jun 2023 10:00:00 +0000Ep 508-Tiffani Bova
In this episode I speak with returning guest, Tiffani Bova, author of, "The Experience Mindset: Changing the Way You Think About Growth," and the Wall Street Journal bestselling book, "Growth IQ." She is also the global customer growth and innovation evangelist at Salesforce whose wakeup call was transitioning from being a practitioner to an analyst and now thought leader. https://www.tiffanibova.com/
Wed, 07 Jun 2023 10:00:00 +0000Ep 507- Sam Horn
In this episode I speak with returning guest, Sam Horn, CEO of the Intrigue Agency, author of 10 books with her latest book, "Talking on Eggshells," a not-to-be-missed extension of her incredibly smart, wise AND "doable by you," insights and ideas, and whose wakeup call has been her continued noticing, being astonished and then telling and teaching the world what she's learned. https://samhorn.com/
Mon, 05 Jun 2023 10:00:00 +0000Ep 506- Melissa Bernstein
In this episode I interview Melissa Bernstein, co-founder of Melissa and Doug, author of,LifeLines: An Inspirational Journey from Profound Darkness to Radiant Lightand co-founder of Lifelineswhose wakeup call was discovering that her lifelong battle with depression and anxiety could be alleviated by her "search for meaning" and taking an existential approach to life.
Fri, 02 Jun 2023 10:00:00 +0000Ep 505- Lilly Tam
In this episode I speak to Dr. Lilly Tam, who helps organizations improve their company culture and employee engagement with her 6-session SISPEP Method program which teaches her clients to achieve 6 dimensions of well-being through a process that includes stopping all the lies they tell themselves and whose wakeup call was coming from a deeply traumatic childhood and realizing how lying to herself to cope with it nearly destroyed her. https://lillytam.com/
Wed, 31 May 2023 14:41:50 +0000Ep 504- Allyn Evans
In this episode I speak with Allyn Evans, CEO of the Monroe Institute, a non-profit research, and teaching organization dedicated to improving peoples lives through the advanced study and practice of expanded consciousness, and whose wakeup call was being a naturally empathic and intuitive person and discovering how the Monroe Institute and its programs, teachings and products could dramatically accelerate and deepen those skills through the scientifically proven approaches or Robert Monroe, M.D. http://monroeinstitute.org
Mon, 29 May 2023 10:00:00 +0000Ep 503- Clint Ober
In this episode I speak with Clint Ober, CEO of Earth FX Inc, creator of Earthing and Ground Therapy, co-author of "Earthing (2nd Edition): The Most Important Health Discovery Ever!" and Founder of the Earthing Institute, whose wakeup call was discovering how grounding ourselves can dramatically reduce inflammation and improve a wide range of physical and mental maladies. http://earthing.com
Fri, 26 May 2023 10:00:00 +0000Ep 502- Chris Pavlak
In this episode I speak with Chris Pavlak, author of: author of: "From Lawyer to Warrior: Failing the Bar, Becoming a Marine, and Finding Meaning," member of the Marine Corps Reserves, and a faculty member at National Intelligence University, whose wakeup call was failing the bar exam to practice as a lawyer and joining the Marines to deal with his sense of failure. http://lawyertowarrior.com
Wed, 24 May 2023 13:44:37 +0000Ep 501- Danny Dreyer
In this episode I speak with Danny Dreyer, walking and running coach, ultramarathon runner, lecturer and co-founder of Chi Living. He is the coauthor, with Katherine Dreyer, of, "ChiRunning: A Revolutionary Approach to Effortless," "Injury-Free Running," "ChiWalking: Fitness Walking for Lifelong Health and Energy," and "Chi Marathon: The Breakthrough Natural Running Program for a Pain-Free Half Marathon and Marathon." His wakeup call was feeling intellectually challenged by a lack of parenting, dropping out of college, but then discovering a series of talents and careers culminating in marathon running and discovering how Chi could increase his and other people's mastery of it and many other things. https://chiliving.com/company/about-us/
Mon, 22 May 2023 16:23:59 +0000Ep 500- Jon Yarian
In this episode I speak with Jon Yarian, writer, speaker, serial entrepreneur, and performance coach, Senior Vice President of Operations and Strategy at Sovereign and co-author with Chris Mettler, Founder and Chairman of Sovereign of, "Spark: 24 Concepts to Start, Unstick or Superpower Your Work Life," whose wakeup call was moving from trying to fit it as the youngest of three brothers to learning to ask questions which changed how he would approach life. https://www.linkedin.com/in/jonyarian
Fri, 19 May 2023 10:00:00 +0000Ep 499- Connor Beaton
In this episode I speak with Connor Beaton, the founder of ManTalks, an international organization focused on mens wellness, success, and fulfillment and author of, "Men's Work: A Practical Guide to Face Your Darkness, End Self-Sabotage, and Find Freedom," whose wakeup call was coming from a divorced family from which his parentsformed new families neither of which he belonged to and making sense of all the polarities in life and finding out where he belonged and going to help others do the same. http://mantalks.com
Wed, 17 May 2023 15:14:37 +0000Ep 498- David Noble Carol Kauffman
In this episode I speak with David Noble and Carol Kauffman, co-authors of: "Real-Time Leadership: Find Your Winning Moves When the Stakes Are High," among the world's top executive coaches with long extinguished careers who wakeup call was partnering with each other from complementary and synergistic skillsets and learning that 1 + 1 = 11. This is one of the most cogent episodes we have had in 500 episodes. http://carolkauffman.com and https://instituteofcoaching.org/david-noble
Mon, 15 May 2023 10:00:00 +0000Ep 497- Sabin Lomac
In this episode I interview Sabin Lomac who along with his cousin Jim Tselikis co-founded Cousins Maine Lobster and have grown it into 50 units including gourmet food trucks, fast-casual restaurants and an overnight mail order business from Maine to your door and whose wakeup call was visiting his cousin in Los Angeles and getting the idea for bringing the affordable luxury of lobster rolls, etc. into the food truck industry which exploded after a successful appearance on Shark Tank. http://cousinsmainelobster.com
Thu, 11 May 2023 10:00:00 +0000Ep 496- David Dennis
In this episode I speak with David Dennis, author of, "Gameness: Land on Your Feet, Not on Your Feelings," and Chief Executive Officer of Eckerd Connects, one of the nations largest nonprofits providing workforce development, Job Corps, juvenile justice and child welfare services across the country, whose wakeup call was being confused and lost and discovering the power of his Faith to give him hope, direction and a gameness to help the lost among our youth.
https://gamenessleadership.com/#author
Tue, 09 May 2023 17:27:10 +0000Ep 495- Doug Dane
In this episode I speak with Doug Dane, author of, "Mistaken Identity: A Guide To Letting Go Of A Past Thats Holding You Back," whose wakeup call was realizing that blocking out and pushing away his past horrendous traumas was connected to his failing at life even though he was successful in business. https://www.dougdane.com/mistakenidentity
Thu, 04 May 2023 15:56:39 +0000Ep 494- Heather E. McGowan
In this episode I speak with Heather E. McGowan, author of, "The Empathy Advantage" and future-of-work strategist, thought leader, researcher, and one of the leading voices on the Future of Work whose wakeup call and through line has been a lifelong curiosity about why people behave the way they do and innovation and making stuff.
http://heathermcgowan.com
Tue, 02 May 2023 15:55:03 +0000Ep 493- Kim "KC" Campbell
In this episode I speak with Colonel Kim "KC" Campbell, former Air Force fighter pilot, military leader and author of: "Flying in the Face of Fear: A Fighter Pilot's Lessons on Leading with Courage," whose wakeup calls were watching the Challenger disaster as a child, wanting to become an astronaut, becoming an Air Force fight pilot and surviving a near crash on a mission over Baghdad. https://kim-kc-campbell.com/
Thu, 27 Apr 2023 15:41:21 +0000Ep 492- Emily Bashah
In this episode I speak with Emily Bashah, a licensed psychologist and co-author with Paul Johnson, of "Addictive Ideologies," whose parents made a harrowing escape from Iraq before she was born, and whose wakeup call was to fight against the ideologies that traumatize and kill innocent populations like her parents and hers by digging down into what drives people to become addicted to them. https://www.bashahpsychological.com/
Tue, 25 Apr 2023 16:33:56 +0000Ep 491- Robert Glazer
In this episode I speak with Robert Glazer, Global Chairman of Acceleration Partners and author of: "ELEVATE YOUR TEAM: Empower Your Team To Reach Their Full Potential and Build A Business That Builds Leaders," whose wakeup call was the need to truly elevate and empower your people if you're wanting to attract and retain the best talent in these challenging times. https://robertglazer.com/
Thu, 20 Apr 2023 16:13:36 +0000Ep 490- Heather Younger
In this episode I speak with Heather Younger, Founder and CEO of http://employeefanatix.com and author of, "The Art of Active Listening: How People at Work Feel Heard, Valued, and Understood," whose wakeup call was being born to inter-faith, inter-race parents and how after feeling different from everyone fueled her to achieve and make the world more caring.
Tue, 18 Apr 2023 14:19:00 +0000Ep 489- Pavel Stuchlik also known as NOA/AON
In this episode I speak to Pavel Stuchlik, also known as NOA/AON, an expert in self-realization techniques, biohacking, and breathwork whose mission is to bring people back to their center in union with others through his movement, #noamovement, and whose wakeup call was learning to stop focusing outwardly and begin focusing inwardly to find his center and his purpose. https://noaaon.com/
Thu, 13 Apr 2023 17:13:02 +0000Ep 488- Joe Polish
In this very long form episode I interview Joe Polish, author of: "What's in It for Them? 9 Genius Networking Principles to Get What You Want by Helping Others Get What They Want." He is the founder of Genius Network and GeniusX, President of Piranha Marketing Inc., Creator of the Genius Network Interview Series, Co-founder of 10XTalk.com and ILoveMarketing.com, and Founder of GeniusNetwork.com and hosts 3 highly popular free podcasts on iTunes. His wakeup call was surviving childhood sexual abuse which was a trigger for multiple addictions and now being dedicated to dealing with addicted individuals with compassion instead of judgment. https://joepolish.com/
Tue, 11 Apr 2023 14:18:13 +0000Ep 487- Morra Aarons-Mele
In this episode I speak with Morra Arrons-Mele, author of, "THE ANXIOUS ACHIEVER: Turn Your Biggest Fears into Your Leadership Superpower," and host of, "The Anxious Achiever," a top-10 management podcast that helps people rethink the relationship between their mental health and their leadership whose wakeup call was and continues to be a lifelong struggle with anxiety and turning that into a strength. https://hbr.org/2019/09/podcast-the-anxious-achiever
Thu, 06 Apr 2023 10:00:00 +0000Ep 486 - Aarash Darroodi
In this episode I interview Aarash Darroodi, General Counsel at Fender, the iconic guitar manufacturer and President of the Fender Play Foundation, the brand's 501(c)(3) public charitable organization whose wakeup call was being separated from his parents from infancy to age seven and stranded in Iran and what that taught him about resilience, adaptability and patience. https://www.linkedin.com/in/aarashdarroodi/
Tue, 04 Apr 2023 17:02:47 +0000Ep 485 - Randall Bell
In this episode I speak with Dr. Randall Bell, socio-economist, leading authority on disasters an author of "Post-Traumatic Striving: The Art, Science & Stories of Resilience," whose wakeup call was realizing he had been traumatized by a health condition as a child and also digging into the personal stories of people who survived and thrived after being traumatized. http://drbell.com
Thu, 30 Mar 2023 15:59:53 +0000Ep 484 - Adeel Khan
In this episode I speak with leading regenerative medicine MD, Dr. Adeel Khan, who treats people around the world including royalty, athletes and celebrities whose wakeup call was the death of his younger sister at age 25, a near breakdown in his medical training and having that push him to find meaning in how he would help the world. https://www.instagram.com/dr.akhan/
Tue, 28 Mar 2023 10:00:00 +0000Ep 483 -Julia Boorstin
CNBCs Senior Media & Tech Correspondent based at the networks Los Angeles Bureau, whose through line has been always asking questions as a way to learn, connect and as a shield and whose wakeup call was realizing there were many amazing women leaders that could teach women AND men many things about leadership.
https://juliaboorstin.com/
Thu, 23 Mar 2023 14:36:03 +0000Ep 482 -Jeff Dewing
In this episode I speak with Jeff Dewing, best-selling business author of "Doing the Opposite," podcast host of "Business Disruptors: Doing the Opposite" and founder of Cloudfm & Mindsett whose wakeup call was losing everything and rebuilding from that and also showing vulnerability to his recent company during the pandemic and having all his people step up and come up with solutions he never could. https://www.jeffdewing.co.uk/
Tue, 21 Mar 2023 14:24:36 +0000 Ep 481 - Sam White
In this episode I speak with Sam White, CEO of Freedom Services, an ever-expanding insurance business and who cares passionately about diversity, equality, innovation and above all, making business human. Motivated by a desire to change the insurance industry for the better, Sam is a vocal advocate for leveling the playing field for women and championing female leaders within the industry after her wakeup call of seeing how overly male it is. https://www.linkedin.com/in/sam-white-093b9b22/
Thu, 16 Mar 2023 14:10:40 +0000Ep 480 - Dan Pink
In this episode I speak to multi-NY Times best selling author, Daniel Pink, whose latest book is, including his latest, "The Power of Regret: How Looking Backward Moves Us Forward," whose wakeup call was realizing that what he was doing on the side, i.e. always writing, was something he should shift his life to doing as his main focus. https://www.danpink.com/
Tue, 14 Mar 2023 14:32:31 +0000Ep 479 - Charryse Johnson
In this episode I speak with Dr. Charryse Johnson, Founder of Jade Integrative Counseling and Wellness, psychotherapist and mindfulness practitioner whose wakeup call was surviving a tumultuous childhood and then the trauma of giving birth to her second child several rooms away from her dying mother, who had been her rock. http://drcharryse.com
Thu, 09 Mar 2023 11:00:00 +0000Ep 478 - Sally Helgesen
In this episode I speak to Sally Helgesen, the world's foremost authority on women leadership and author of: "Rising Together: How We Can Bridge Divides and Create a More Inclusive Workplace," whose wakeup call was realizing that both women AND men are looking for practical/tactical way to accomplish this. http://sallyhelgesen.com
Tue, 07 Mar 2023 15:13:24 +0000Ep 477 - Mikke Pierson
In this episode I speak with entrepreneur, coach and former Mayor of Malibu, CA, Mikke Pierson, whose wakeup call was pushing through whatever fears were holding him back when he was younger. https://mikkepierson.focalpointcoaching.com/
Thu, 02 Mar 2023 11:00:00 +0000Ep 476 - Ann Christensen
In this episode I speak with Ann Christensen, President and CEO of the Clayton Christensen Institute for Disruptive Innovation whose through line has always been to help people and whose missionary work to Mongolia woke her up to the utter humanity of the world and caused her to double down in finding ways to help even more. https://www.christenseninstitute.org/about/#about-ann-christensen
Tue, 28 Feb 2023 11:00:00 +0000Ep 475 - Miklos Dietz
In this episode I speak with Miklos Dietz, Senior Partner at McKinsey and co-author with Vekat Atluri of "THE ECOSYSTEM ECONOMY: How to Lead in the New Age of Sectors Without Borders," whose wakeup call was realizing that the world is much to siloed and needs to view itself as part of something much larger and much more cooperative in order to thrive and even survive. https://www.mckinsey.com/our-people/miklos-dietz
Fri, 24 Feb 2023 11:00:00 +0000Ep 474 - Alex Brueckmann
In this episode I interview Alex Brueckmann, author of, "Secrets of Next-Level Entrepreneurs," strategy facilitator and speaker who has impacted thousands of business leaders and whose wakeup call was realizing how non-human the technical side of business was and becoming dedicated to changing that. https://www.brueckmann.ca/
Wed, 22 Feb 2023 11:00:00 +0000Ep 473 - Garry Ridge
In this episode I welcome back Garry Ridge, former CEO at WD40, who gives a mini-masterclass in leadership and shows us what it's like to "refire" rather than "retire." https://thelearningmoment.net/
Mon, 20 Feb 2023 15:09:55 +0000EP 472 - Kathy Eldon.
In this episode I speak with Kathy Eldon, author of, "Hope Rising, A Musing," Founder of Creative Visions, inspired by the wakeup call from the loss of her son, Dan Eldon, an activist photography killed in Somalia. http://kathyeldon.com
Fri, 17 Feb 2023 11:00:00 +0000 Ep 471 - Quan Huynh
In this episode I speak with Quan Huynh who as been described as a mighty warrior a magician, and a mountain of goodness. He is the bestselling author of "Sparrow in the Razor Wire: Finding Freedom from Within While Serving a Life Sentence," Executive Director of https://www.defyventures.org/our-community/defy-socal and whose wakeup call was realizing in the middle of a life prison term that he had the opportunity to improve himself vs. seeing prison as a dead end. https://quanxhuynh.com/
Wed, 15 Feb 2023 14:32:27 +0000Ep 470 - Elliot Kallen
In this episode I spoke to Elliot Kallen, highly successful Financial Planner and Advisor, whose wakeup call was the suicide of his college student, and great athlete son, Jake, and the shock and grief that threw him into and caused him to create: https://abrighterday.info/
Mon, 13 Feb 2023 15:32:00 +0000Ep 469 - Johann Ilgenfritz
In this episode I speak to Johann Ilgenfritz, fashion photographer turned founder of: http://ukhealthradio.com whose wakeup calls were a heart attack and two bouts of cancer, with the second bout being called terminal by conventional treatment and his clear thought in his mind, "I'm going to live!"
Fri, 10 Feb 2023 15:36:21 +0000Ep 468 - Tom Hardison
In this episode I speak with Tom Hardison, Founder of the https://generativeleadershipgroup.com/ whose wakeup call was realizing that he needed to expand beyond his needing to be right engineer mind and get in touch with who he was and in touch with how to bring out the best in others as a leader.
Wed, 08 Feb 2023 16:49:11 +0000Ep 467 - Soren Kaplan
In this episode I speak with Soren Kaplan, PhD, affiliate at the Center for Effective Organizations at the University of Southern California and author of, "EXPERIENTIAL INTELLIGENCE: Harness the Power of Experience for Personal and Business Breakthroughs," whose wakeup call was having a tumultuous childhood with a mother with mental illness and his realizing he couldn't depend on her to be in touch with reality. https://www.sorenkaplan.com/
Mon, 06 Feb 2023 11:00:00 +0000Ep 466 - Bruce Hutchison
In this episode I speak with Dr. Bruce Hutchison, retired Canadian psychologist and author of, "Emotions Dont Think: Emotional Contagion in a Time of Turmoil," whose wakeup calls after being bullied as a child was being curious about why people do what they do and realizing how much emotions drive behavior. https://www.drbrucehutch.com/
Fri, 03 Feb 2023 11:00:00 +0000Ep 465 -Matt Mayberry
In this episode I speak with Matt Mayberry, author of, "Culture is the Way: How Leaders at Every Level Build an Organization for Speed, Impact and Excellence," leading global expert in leadership development, culture change, and organizational performance and former NFL player whose wakeup call was turning his life around after extensive drug use in high school and being inspired by his football coach at Indiana University. http://mattmayberryonline.com
Wed, 01 Feb 2023 11:00:00 +0000Ep 464 - Tom D'Eri
In this episode I speak with Tom D'Eri, Co-Founder and COO of Rising Tide Car Wash, an organization that employs over 90 individuals with autism in a successful car wash business. Tom is a Forbes 30 Under 30 social entrepreneur and is the author of "The Power of Potential: How a Non-Traditional Workforce Can Lead You to Run Your Business Better." His wakeup call was having a brother with autism and an amazing father who was determined to create a business to give people with autism a job and purpose. https://www.risingtidecarwash.com/
Mon, 30 Jan 2023 16:03:01 +0000Ep 463 - Jeff Burnside
In this episode I speak with Jeff Burnside, multi- award winning journalist, former tv news investigative reporter and co-author of, "Cashup Davis: The Inspiring Life of a Secret Mentor," whose wakeup call was watching his dad be so engaged in reading and watching news that Jeff realized he wanted to be journalist/reporter. https://www.jeffburnside.com/
Fri, 27 Jan 2023 11:00:00 +0000Ep 462 - Rebecca Silence
In this episode I speak with Rebeccah Silence, global advocate and leading coach in emotional healing and relationships, author of, "Coming Back to Life," host of the "Healing IS Possible Experience" and the "Tougher Together Breakthrough" podcasts, and the creator of the on-demand "The Emotional Survival Kit course," whose wakeup up call was surviving domestic abuse and then coming down with Stage 3 cancer while pregnant with her second child. https://www.rebeccahsilence.com/
Wed, 25 Jan 2023 11:00:00 +0000Ep 461 - Cameron Herold
In this return appearance, Cameron Herold, author of, "The Second In Command - Unleash the Power of Your COO," founder of the COO Alliance, the World's Leading Network for Seconds in Command, hes also the host of "the Second in Command: The Chief Behind the Chief" podcast whose through line has been seeing how COO's can be instrumental to the success of their CEO's and companies. https://cooalliance.com/
Mon, 23 Jan 2023 11:00:00 +0000Ep 460 - Alex Mont-Ros
In this episode I speak to Alex Mont-Ros, author of the "Family Meeting Planner" and co-founder of the "Step Up Method" whose wakeup call after a tumultuous childhood and being a father at a young age, was the need to help families improve following similar principles to what makes businesses succeed. https://www.familymeetingplanner.com/
Fri, 20 Jan 2023 11:00:00 +0000Ep 459 - Patricia Cori
In this episode I speak with Patricia Cori, author of, "HACKING THE GOD CODE: The Conspiracy to Steal the Human Soul," system buster, freedom fighter, warrior for truth, justice and the liberation of humanity whose wakeup call was realizing the dangers of sharing your most precious gift, you DNA, with companies that are misusing your information. http://patriciacori.com
Thu, 19 Jan 2023 11:00:00 +0000Ep 458 - Jan Patterson
In this episode I speak with Jan Patterson, co-author of, "Breath for the Soul: Self-Care Steps to Wellness," integrative medicine and infectious diseases physician who has practiced and taught medicine for more than 30 years and whose wakeup call was how integrative medicine can help many disease states and how it especially helped her cope with and move on after the death of her son by suicide. https://www.drjanpatterson.com/
Tue, 17 Jan 2023 14:20:30 +0000Ep 457 - Jeff Lerner
In this episode I speak with Jeff Lerner, Founder of the ENTRE Institute and author of, "Unlock Your Potential," whose wakeup call was realizing that the only way for him to succeed, and maybe even survive, was to be true to himself vs. conforming to a world he never fit into. https://jefflernerofficial.com/
Mon, 16 Jan 2023 16:47:33 +0000Ep 456 - Bob Cousins
On this episode I speak to Bob Cousins, co-founder of Novasolix and has worked with startups in both energy and computing for more than 35 years. Bob has served as CTO and/or Engineering VP of multiple technology companies from New York to California. He was selected as Inventor of the Year, 2020 by the Silicon Valley Intellectual Property Law Association and has also written three novels, "Pipov," "Miller's Trials" and "Boxed In." His wakeup call was being compelled to go deep inside things to figure out how the fit together and how to fix them when they don't. http://www.novasolix.com/team
Fri, 13 Jan 2023 14:18:02 +0000Ep 455 - Beth Hendler-Grunt
In this episode I speak with Beth Hendler-Grunt, Founder and President of https://nextgreatstep.com/ , super successful corporate sales person turned parent college student empowerment expert and author of, "The Next Great Step: The Parent's Guide to Launching Your New Grad Into a Career," whose wakeup call was seeing how college grads were NOT getting the jobs or starting the careers they wanted.
Thu, 12 Jan 2023 18:04:18 +0000Ep 454 - Chris Do
In this episode I speak with Chris Do, Founder and CEO of https://blind.com/studio/people/chris-do/ whose wakeup call was noticing certain teachers who were the exception at inspiring their students and wanting to follow in their tracks.
Tue, 10 Jan 2023 11:00:00 +0000Ep 453 - Abby Davisson
n this episode I speak with Abby Davisson, co-author of, "Money and Love: An Intelligent Roadmap for Life's Biggest Decisions" and former corporate executive and president of the GAP foundation, whose wakeup call was being inspired by her teacher, mentor, former Stanford professor and now co-author, Myra Strober, on how to approach the most difficult decisions in life with a clear multi-step process. https://www.abbydavisson.com
Mon, 09 Jan 2023 17:43:52 +0000Ep 452 - Aren Bahia
In this episode I speak with Aren Bahia, former gang member and drug addict/dealer, entrepreneur coach, whose wakeup call was having a motorcycle accident and being humbled by all the people who spontaneously stepped in to help him which turned is mind and life into "learn and serve" which he has now been doing around the world. https://arenbahia.com/
Fri, 06 Jan 2023 11:00:00 +0000Ep 451 - Alex Wills
In this episode I speak to Alex Wills, M.D., Board Certified Psychiatrist, author of, "Give a F*ck," and creator of Radical Emotional Acceptance and whose wakeup call was realizing that feeling your emotions and accepting them, but not acting on them was more effective than not giving a f*ck. https://independentdocsid.com/alex-wills-md/
Thu, 05 Jan 2023 17:06:17 +0000Ep 450 - Leslie Reyes
In this episode I speak with Leslie Reyes, author of, "The Zen of Learning to Ride a Motorcycle," psychiatric and chemical dependency nurse, yoga teacher and motorcycle enthusiast whose wakeup call was facing her fears and developing a calm mindfulness and learning many other practical lessons while learning to ride a motorcycle. https://www.lesliereyesauthor.com/
Tue, 03 Jan 2023 18:04:05 +0000Ep 449 - Jason Feifer
In this episode I speak with Jason Feifer, Editor in Chief, "Entrepreneur Magazine," author of, "Build for Tomorrow," and host, "Build for Tomorrow" podcast whose wakeup call was realizing that after many years of reports on others that he had ideas of his own to share and needed a platform to do it. https://www.jasonfeifer.com/
Mon, 02 Jan 2023 17:08:54 +0000Ep 448 - Alexandra Wyman
In this episode I speak with Alexandra Wyman, advocate and public speaker for resources in the aftermath of suicide and author, "The Suicide Club: What To Do When Someone You Love Chooses Death," After she lost her husband to suicide in August of 2020, Alexandra found a need to change the rhetoric around suicide. https://www.forwardtojoy.com/
Fri, 30 Dec 2022 11:00:00 +0000Ep 447 - Michael Clinton
In this episode I speak with Michael Clinton, author of, "ROAR into the second half of you life," who is a former senior media advisor to the CEO of Hearst, president of marketing and publishing director of Hearst Magazines and a member of the board of directors of Hearst Corporation whose wakeup call was being inspired by loving working class parents who introduced he and his five siblings to the world of words and books and caused him to become positive, optimistic and have a love of learning. https://roarbymichaelclinton.com/
Thu, 29 Dec 2022 11:00:00 +0000Ep 446 - Michael McFall
In this episode I speak to Michael McFall, co-CEO of BIGGBY COFFEE and author of, "Grind: A No-bullsh*t Approach to Take Your Business from Concept to Cash Flow," whose wakeup call was seeing and then seizing the opportunity to create and give the best quality coffee to the common man - and woman - as opposed to only upscale coffee houses. https://biggby.com/b-involved/
Wed, 28 Dec 2022 00:29:33 +0000Ep 445 - Jeremy Delk
In this episode I interview Jeremy Delk, author of, "Without a Plan: A Memoir of Unbound Action and Failing My Way to Success," serial entrepreneur with a passion for disrupting industries. Born and raised in a small-town, blue-collar household, he jumped into entrepreneurial ventures with the naivety of a child and the tenacity of a tycoon and whose wakeup call was realizing that as long as you keep picking yourself up and moving forward, you don't need to a plan to succeed. https://jeremydelk.com/
Mon, 26 Dec 2022 17:45:52 +0000Ep 444 - JJ Stenhouse
In this episode I speak with JJ Stenhouse, former long time journalist, known as the Practical Alchemist and host of "Alchemy 1.01," on UK Health Radio whose wakeup call was realizing that she had spent decades giving voice to others, but had not dared to share her own authentic voice and is now dedicated to doing that and helping others share theirs. https://www.linkedin.com/in/jj-stenhouse/
Fri, 23 Dec 2022 11:00:00 +0000Ep 443 - CJ Gross
In this episode I speak to CJ Gross
is author of, "What's Your Zip Code Story? Understanding and Overcoming Class Bias in the Workplace," He is also a TEDx presenter, international speaker and the founder of Ascension Worldwide, a firm dedicated to Diversity, Equity, and Inclusivity training and consulting, whose wakeup call was how people's class in life could be as much of a factor in DEI as their race, gender and generation. https://cjgrosstalks.com/the-book/
Thu, 22 Dec 2022 11:00:00 +0000Ep 442 - Jimn Kyles
In this episode I speak to Jimn Kyles, the Lead Pastor at Anchor Bend Church in Richmond, Texas and author of, "Unstuck and Unstoppable," whose wakeup call was being at a very low point and having a convergence spontaneously happen in which he felt that God spoke to him and offered him a way to save his life. https://jimnkyles.com/
Tue, 20 Dec 2022 11:00:00 +0000Ep 441 - Sharon Melnick
In this episode I speak with Sharon Melnick, PhD, author of, "In Your Power: React Less, Regain Control, Raise Others," host, "Power Shift" podcast and Marshall Goldsmith 100 Coach whose wakeup call was discovering the difference between striving to be in power and in YOUR power. https://sharonmelnick.com/
Mon, 19 Dec 2022 16:26:32 +0000Ep 440 - David Magee
In this episode I speak with David Magee, bestselling author of the award-winning, "Dear William: A Fathers Memoir of Addiction, Recovery, Love and Loss" and creator and director of operations of the William Magee Institute for Student Wellbeing at the University of Mississippi whose wakeup call was losing everything secondary to his addiction, losing his son William to a drug overdose and nearly losing his other son to addiction. https://www.daviddmagee.com/
Fri, 16 Dec 2022 11:00:00 +0000Ep 439 - Amanda Holmes
In this episode I speak with returning guest, Amanda Holmes, CEO of Chet Holmes International and co-author of the Revised and Updated classic book, "The Ultimate Sales Machine," whose wakeup call was finding a way to connect the old-school sales process with hybrid online and offline instant gratification short attention span of consumers and blending the values of caring about your people with profitability. https://chetholmes.com/
Thu, 15 Dec 2022 17:21:32 +0000Ep 438 - Amii Barnard Bahn
In this episode I speak with Amii Barnard-Bahn, creator of the "Promotability Index," former Fortune Global 50 executive, consultant to the C-Suite and leaders at global companies and recognized by Forbes as one of the top coaches for legal and compliance executives. She is a member of Marshall Goldsmiths 100 Coaches. Her wakeup call was realizing how self-reliant she would need to be following her parents divorce and also how much value her business, legal experience and artistic background could add to her coaching. https://www.barnardbahn.com/
Tue, 13 Dec 2022 16:14:38 +0000Ep 437 - Billy Pittard
In this episode I speak to Billy Pittard, Professor of Media Arts at Middle Tennessee State University. and former founder of his own design company that was known for branding television networks and systems such as CBS, ABC, DirecTV, Food Network, and Showtime and more, whose through line has been an almost childlike curiosity about the world that immediately turned into an immense creative output. https://www.linkedin.com/in/billypittard/
Mon, 12 Dec 2022 16:31:54 +0000Ep 436 - Firouz Daneshgari
In this episode I speak with Firouz Daneshgari, M.D.,surgeon-scientist, educator, entrepreneur and author of: "Health Guardianship: The Remedy to the Sick Care System," whose wakeup call was realizing how broken and wasteful the healthcare system is at all levels and coming up with a common sense solution to fix it. https://www.amazon.com/Health-Guardianship-Remedy-Sick-System/dp/1957048662
Fri, 09 Dec 2022 13:46:40 +0000Ep 435 - Carl Pickhardt
In this episode I speak with educational psychologist, counselor, parenting expert and author of, "Holding On While Letting Go," Carl Pickhardt, PhD, whose wakeup call was facing an downturn in the economy and needing to pick a specialty to be known for and selecting adolescence and parenting because of his affinity for "coming of age" transformation. : http://www.carlpickhardt.com/
Thu, 08 Dec 2022 16:26:40 +0000Ep 434 - Srikumar Rao
In this episode I speak with Srikumar Rao, author of "Modern Wisdom, Ancient Roots: The Movers and Shakers Guide to Unstoppable Success," elite coach, former teacher at Columbia University of their students' favorite course whose wakeup call was letting go of personal ambition and discovering freedom and peace. https://theraoinstitute.com/about-srikumar/
Tue, 06 Dec 2022 11:00:00 +0000Ep 433 - Ayse Birsel
In this episode I speak with Ayse Birsel, author of "Design the Life You Love" an "Design the LONG LIFE you love," whose wakeup call was spontaneously coming up with her personal mission in a meeting with fellow designers which was, "I want to design the life I love" and waiting until a downturn in the economy to make it her life's purpose. https://www.aysebirsel.com/ and https://www.amazon.com/Design-Long-Life-Step-Step/dp/0762481153/
Mon, 05 Dec 2022 11:00:00 +0000Ep 432 Jane Velez-Mitchell
In this episode I speak with Jane Velez-Mitchell, former TV news anchor and reporter, Founder/President of http://unchainedtv.com whose wakeup call(s) involved accepting and coming out as gay, an alcoholic and vegan. https://unchainedtv.com/about-us/jane-velez-mitchell-2/
Fri, 02 Dec 2022 18:20:54 +0000Ep 431 - Allen Clark
In this interview I speak with Retired Captain Honorable Allen B. Clark, author of "Soldiers Blood and Bloodied Money and the Ruling Elites," Silver Star and Purple Heart recipient, PTSD survivor whose wakeup call was discovering his Faith to help him recover from trauma and also researching the causes of four of the main wars America has been involved in. http://www.combatfaith.com/AllenClarkBio.html
Thu, 01 Dec 2022 19:37:34 +0000Ep 430 - Dimple Thakrar
In this episode I speak with Dimple Thakrar, a Tony Robbins Platinum Partner, author of "Roadmap to Purpose," and media contributor working with the Top 1% of executives to increase their output in the most important areas of their lives whose wakeup call was having Tony Robbins break through to the loving part of her underneath the anger that was blinding her to it. https://dimpleglobal.com/
Tue, 29 Nov 2022 17:05:36 +0000Ep 429 - Peter Coleman
In this episode I speak with Peter Coleman, professor of psychology and education at Columbia, a renowned expert on constructive conflict resolution and author of, "The Way Out: How to Overcome Toxic Polarization," whose wakeup call was working one on one with in patient troubled violent teens and youth, who would leave and be readmitted and realizing that the problems underlying their problems and intractable conflict were much more multifactorial. https://www.thewayoutofpolarization.com/about-the-author
Mon, 28 Nov 2022 16:56:47 +0000Ep 428 - Georgette Bennett and Jerry White
In this episode I speak with Georgette Bennett and Jerry White, co-authors of, "Religicide: Confronting the Roots of Anti-Religious Violence." Georgette founded the Tanenbaum Center for Interreligious Understanding to combat religious prejudice, Multifaith Alliance for Syrian Refugees and co-founded Global Covenant Partners. Jerry leads the United Religions Initiative (uri.org) the worlds largest grassroots interfaith network promoting peace and shared the 1997 Nobel Peace Prize awarded to the International Campaign to Ban Landmines. Their through lines have been two lifetimes of bringing peace to the world. https://www.amazon.com/Religicide-Confronting-Roots-Anti-Religious-Violence/dp/1637581017/
Fri, 25 Nov 2022 15:58:06 +0000Ep 427 - Dave Asprey
In this episode I speak with Dave Asprey, founder of Bulletproof 360, creator of Bulletproof Coffee and 4x New York Times bestselling author, and the "Father of Biohacking," whose wakeup up call was being overweight, overworked, and unhealthy and finding himself with a dire decision to make - get a healthy mind, body, and spirit, or live a much shorter life span. https://daveasprey.com/
Thu, 24 Nov 2022 16:48:20 +0000Ep 426 - Stephen Shapiro
In this episode I speak with Stephen Shapiro, international speaker on innovation, creator of the innovation practice at Accenture and author of, "Invisible Solutions,," and saxophonist whose wakeup call was realizing his love for performing and focusing on giving his audiences what they want and need to make their lives better. https://stephenshapiro.com/
Tue, 22 Nov 2022 17:10:33 +0000Ep 425 - Joshua Page
In this episode I interview Joshua Page who is a husband, father, electrician, entrepreneur and TEDx Speaker and author of, "What Does Your Daddy Do?" whose wakeup call is realizing that you don't have to go to college to have a decent and successful life by going into the trades. https://tinyurl.com/2uehh2xu
Mon, 21 Nov 2022 16:26:50 +0000Ep 424 - Kevin Hines
In this episode I interview Kevin Hines, suicide attempt survivor and suicide prevention advocate and featured star on, "Stay Alive," and "The Ripple Effect," who wakeup call was surviving jumping from the Golden Gate Bridge and dedicating his live to helping people with mental illness and preventing suicide. https://www.kevinhinesstory.com
Fri, 18 Nov 2022 16:00:13 +0000Ep 423 - Gretchen Villegas
In this episode I interview Gretchen Villegas, CEO of https://empowertheorphaned.org/team/ whose through line has been always giving to and empowering those who have less that she learned from her low income family and how others always shared what little they had with others who had less.
Thu, 17 Nov 2022 17:03:47 +0000Ep 422 - Michelle Tillis Lederman
In this episode I speak with Michelle Tillis Lederman, CEO of Executive Essentials and author of, "The Connectors Advantage," whose wakeup call was coming from a poor home and being fiercely committed to being financially independent and then realizing when she was that life was about relationships and connections. https://executiveessentials.org/about-us/
Links:
LinkedIn Newsletter:https://www.linkedin.com/newsletters/connected-leadership-6898954629854683138/
Book Special:https://michelletillislederman.com/gift-of-connection/
Connector Quiz:https://michelletillislederman.com/connector-quiz/
FREE GIFT Link:http://michelletillislederman.com/giftpack/
Social Media:
Website:http://www.michelletillislederman.com/
LinkedIn:http://www.linkedin.com/in/communicationexpertspeaker
YouTube:http://www.youtube.com/user/MichelleLederman
Instagram:https://www.instagram.com/mtlederman/
Tue, 15 Nov 2022 15:41:01 +0000Ep 421 - Charles "Charlie" Camarda
In this episode I speak with former astronaut, research engineer, technical education innovator, Charles "Charlie" Camarda, PhD, whose through line was a passion about space travel and whose wakeup call was observing how narrow mindedness could cause NASA to miss problems that could be identified by taking a research engineer approach to them. http://www.charliecamarda.com/
Mon, 14 Nov 2022 11:00:00 +0000Ep 420 - Melissa Goldberg Mintz
In this episode I speak with Dr. Melissa Goldberg Mintz, PsyD, clinical psychologist, mother and author of, "Has Your Child Been Traumatized," whose wakeup call was realizing how widespread adverse events and resulting trauma were in children and how to help children and their parents deal and recover from it. https://melissagoldbergmintz.com/
Fri, 11 Nov 2022 17:01:03 +0000Ep 419 - Gauri Seth
In this episode I speak with Dr. Gauri Seth, UK psychiatrist who pioneered Brain-Based Connection, a science backed coaching methodology designed to facilitate connection with the authentic self, to then connect with others whose wakeup call was realizing that being both British and Indian gave her an opportunity to become more reflective about how people can truly connect with each other. https://www.brainbasedconnection.co.uk/
DISCLAIMER: Any information or advice Dr. Seth gives is purely based on her own experience. Comments made are as a coach- this is not medical or psychiatry advice. There is no guarantee as there are many variables that will impact outcomes. Everything stated should be taken as opinion.
Thu, 10 Nov 2022 16:40:56 +0000Ep 418 - Joann Wortham
In this episode I speak with Joann Wortham, author of, "EDI is the New Black: Lead the Market with Diverse Teams," whose through line and wakeup call was to create equitable, diverse and inclusive teams after growing up and being discriminated against as a young Black nurse. https://www.amazon.com/EDI-New-Black-Market-Diverse/dp/1544530854/
Tue, 08 Nov 2022 16:41:48 +0000Ep 417 - Jeff Hoffman
In this episode I speak to Jeff Hoffman, global entrepreneur, Hollywood film producer, Grammy winning jazz album producer, principal at Priceline.com whose wakeup call was realizing that he needed to explore the world and not be confined and constricted in a conventional job/life. http://jeffhoffman.com
Mon, 07 Nov 2022 17:13:59 +0000Ep 416 - Michael Adamse
In this episode I speak with my very down to earth, humble and decent guest, Dr. Michael Adamse, author of: "Make America Sane Again: A Mental Health Expert Weighs In. Make America Sane Again," whose through line has always being able to see the "hidden in plain sight" elephant in the room, common sense approach to problems and bringing them out into the open to help individuals and organizations improve. https://makeamericasaneagain.net/
Fri, 04 Nov 2022 14:03:24 +0000Ep 415 - Eric Edmeades
In this episode I speak with Eric Edmeades, serial entrepreneur, award-winning international speaker, author, and pioneer in evolutionary biology, nutritional anthropology, and behavioral change dynamics whose wakeup call was having a successful business and hating it until he realized that his true "business" and calling was helping other people develop disguised as a barcoding business. https://ericedmeades.com/
Thu, 03 Nov 2022 15:32:48 +0000Ep 414 - Nick Gray
In this episode I interview Nick Gray, entrepreneur and author of, "The 2-Hour Cocktail Party," a step-by-step handbook for building big relationships by hosting small gatherings whose wakeup call was seeing how to turn boring experiences into fun ones. https://party.pro/book/
Tue, 01 Nov 2022 14:20:43 +0000Ep 413 - Jeff Hull
In this episode I speak with Jeffrey Hull, author of, "FLEX: The Art and Science of Leadership in a Changing World," Executive Director of the Institute of Coaching a Harvard Medical School Affiliate, Marshal Goldsmith 100 Coach whose core value has been being on a long term journey of personal growth and helping others do the same which started from being adopted after being first misdiagnosed as having cerebral palsy and mental retardation and being not-adoptable. http://jeffreyhull.com
Mon, 31 Oct 2022 17:43:03 +0000Ep 412 - Emilio Diaz Barroso
In this episode I speak with Emilio Diez Barros, author of, "The Mystery of You: Freedom is Closer Than You Think," successful businessman, board member of more than a dozen companies whose wakeup call was realizing that racing to achieve was not freeing him from feelings of unworthiness. https://p-nt-www-amazon-com-kalias.amazon.com/Mystery-You-Freedom-Closer-Think/dp/1544529104/
Fri, 28 Oct 2022 10:00:00 +0000Ep 411 - Marianne Lewis
In this episode I speak with Marianne Lewis PhD, Dean and professor at the Carl Lindner College of Business, University of Cinncinnati and co-author, "Both/And Thinking: Embracing Creative Tensions to Solve Your Toughest Problems," whose through like and purpose/calling has been to see the value in tension and the power of paradoxes to solve many problems. https://business.uc.edu/faculty-and-research/departments/management/faculty/marianne-lewis.html
Thu, 27 Oct 2022 10:00:00 +0000Ep 410 - Nolan Bushnell
In this episode I speak to Silicon Valley legend, creator of Atari, founder of Chuck E. Cheese and Steve Jobs' first boss, Nolan Bushnell, whose through line and wakeup call was learning to be an entrepreneur at age 8 and never looking back. https://www.linkedin.com/in/nolanbushnell/
Tue, 25 Oct 2022 15:36:56 +0000Ep 409 -Fred Reichheld
In this episode I speak with Fred Reichheld, creator of the Net Promoter system of management, the founder of Bain & Companys Loyalty practice, and the author of five books including The Ultimate Question and the New York Times bestseller "The Ultimate Question 2.0, whose recent book is, WINNING ON PURPOSE The Unbeatable Strategy of Loving Customers," whose wakeup call was how loving customers by treating them well produced loyalty through earned growth that far exceeded profits than taking an accounting approach and bought growth through ads and manipulative enticements. https://www.bain.com/our-team/fred-reichheld/
Mon, 24 Oct 2022 10:00:00 +0000Ep 408 - Paul Magnone
In this episode I speak with Paul Magnone, Head of Global Strategic Alliances at Google, co-author with Christopher Frank and Oded Netzer of "Decisions over Decimals: Striking the Balance Between Intuition and Information," whose wakeup call was being the first generation from an immigrant family and learning how the best decisions in life need to rely on both intuition and data working together instead of against each other. https://www.linkedin.com/in/paulmagnone/
Fri, 21 Oct 2022 17:42:25 +0000Ep 407 -Scott Jeffrey Miller
In this episode I speak with Scott Miller, host of On Leadership podcast and author of "Master Mentors - Vol. 2" who is a returning guest and whose wakeup call was learning from and internalizing the wisdom from the guests on his podcast and who are featured in his book. https://www.scottjeffreymiller.com/
Thu, 20 Oct 2022 10:00:00 +0000Ep 406 - Ric Keller
In this episode I speak with former US Congressman and author of, "Chase the Bears: Little Things to Achieve Big Dreams," Ric Keller, whose wakeup call was realizing that instead of doing what others thought he should do - and becoming a physician - that he had to be true to his gifts of public speaking and becoming a lawyer and politician. Plus you'll love his inspiring story about how he paid for college. https://www.linkedin.com/in/rickeller/
Tue, 18 Oct 2022 14:41:51 +0000Ep 405 - James Whittaker
In this episode I speak with entrepreneur, "Win the Day" podcast host, Executive Producer of the multimillion-dollar Think and Grow Rich film whose wakecall was having debilitating anxiety as a teen and not taking care of himself in anyway, and finally becoming so disgusted with himself he knew he had to change and his mother stepped in with love and support to help him get started. https://jameswhitt.com/
Sun, 16 Oct 2022 16:54:09 +0000Ep 404 - Morag Barrett
In this episode I speak with Morag Barrett, CEO of Skyeteam and co-author of YOU, ME, WE. Why We All Need a Friend at Work (and How to Show Up as One) whose wakeup call was realizing the power and even necessity to have "friendships" at work to have the best culture and maximize productivity.
https://skyeteam.com/morag-barrett
Thu, 13 Oct 2022 10:00:00 +0000Ep 403 - Michaela Renee Johnson
In this episode I interview Michaela Renee Johnson, licensed psychotherapist, author of, "Growth Mindset Workbook for Adults," and creator of the "Be You, Find Happy," workshops whose wakeup call was watching her dad pivot to a gritty never give up life after the construction industry cratered in the 1980's. https://www.michaelarenee.com/
Tue, 11 Oct 2022 10:00:00 +0000Ep 402 - Richard Lackey
In this episode I interview Richard Lackey, CEO and Chairman of the World Food Bank whose wakeup call was watching a newscast video of a young lady who left a child behind in the Philippines after Typhoon Haiyan in 2013 because there wasn't enough food for both of her children and her. https://worldfoodbank.org/about/our-team/
Sun, 09 Oct 2022 17:01:30 +0000Ep 401 - Aron Ezra
In this episode I speak with Aron Ezra, Chairman of Plan A Technologies, serial innovator and entrepreneur whose through line was going through many career changes from writer/journalist, to crisis/turnaround consultant all of which he was successful at but he felt something was missing. What was missing was discovering his passion for building things and helping people and companies realize their vision. https://www.linkedin.com/in/aronezra/
Thu, 06 Oct 2022 16:59:10 +0000Ep 400 - Marc Pollick
In this episode I speak with Marc Pollick, Founder and President of the Giving Back Fund which help celebrities start and manage foundations they are passionate and whose wakeup call was hating injustice wherever he saw it and dedicating his life to correcting it. http://givingback.org
Tue, 04 Oct 2022 15:51:40 +0000Ep 399 - Jevon McCormick
In this episode I interview returning guest, Jevon McCormick, CEO of Scribe Media, and author of "Modern Leader," whose wakeup call was realizing that leaders don't follow a playbook, they create a new playbook that must fit with the modern world of rapid change, hybrid teams and needing to be both agile and centered as a leader and to work with your people towards success. https://jevonmccormick.com/
Sun, 02 Oct 2022 16:43:05 +0000Ep 398 - David Marquet
In this episode I speak with L. David Marquet, former nuclear submarine commander, author of, "Turn the Ship Around" and "Language is Leadership," whose wakeup call was realizing that a top down and command and control approach to leadership was not working. https://intentbasedleadership.com
Thu, 29 Sep 2022 16:13:08 +0000Ep 397 - Simon Alexander Ong
In this episode I speak with Simon Alexander Ong, keynote speaker, entrepreneur and author of, "Energize: Make the Most of Every Moment," whose wakeup call was having his structured life come to a crashing halt when after working at Lehman Bros for a short while the financial crisis hit and he needed to reevaluate everything. https://getenergizebook.com/
Tue, 27 Sep 2022 16:03:19 +0000Ep 396 - Satya Doyle Byock
In this episode I speak with Satya Doyle Byock, author of, "Quarterlife: The Search for Self in Early Adulthood," Director of The Salome Institute of Jungian Studies and licensed psychotherapist whose through line and wakeup call was realizing how people ages 16 - 36 have been underserved and essentially abandoned to deal with an overwhelming and at times traumatizing world. https://satyabyock.com/
Sun, 25 Sep 2022 13:56:52 +0000Ep 395 - Darryl Stickel
In this mesmerizing episode I speak with Darryl Stickel, founder of Trust Unlimited and author of: "Building Trust: Exceptional Leadership in an Uncertain World," whose through line was coming from a small community in Canada where everyone trusted and cooperated with each other and discovering how absent that was in the wider world. https://www.trustunlimited.com/
Thu, 22 Sep 2022 15:56:40 +0000Ep 394 - Claudia Clark
In this episode I speak with Claudia Clark, author of, "Dear Barack: The Extraordinary Partnership of Barack Obama and Angela Merkel," whose through line has been a lifelong dedication to social activism in the face of being an extreme introvert. https://www.claudiaclarkauthor.com/
Tue, 20 Sep 2022 16:15:40 +0000Ep 393 - Mike Koenigs
In this episode I speak with transformational business consultant and coach, creator of his "Publish and Profit" system, Mentor Advisor Partner program and cancer survivor, Mike Koenigs, whose wakeup call was to become completely authentic without the concern about what people thought of him. https://www.mikekoenigs.com/about/
Sun, 18 Sep 2022 15:45:29 +0000Ep 392 - Joseph Pine
In this episode I speak with B. Joseph "Joe" Pine III, author of "The Experience Economy," whose through line has been to describe what he saw and then prescribe actions you can take to help people and organizations overcome what was holding them back. https://strategichorizons.com/pine-and-gilmore/joe-pine/
Thu, 15 Sep 2022 14:59:00 +0000Ep 391 - Michael Stickler
In this episode I speak with Michael Stickler, popular Christian author, publisher at Leadership Books, whose through line has been his loyalty to others as he believes God has been loyal to him and whose wakeup calls include the loss of his wife to cancer and his time going to prison.
https://leadershipbooks.com/collections/michael-stickler
Tue, 13 Sep 2022 14:43:38 +0000Ep 390 - Amy Gallo
In this episode I speak with Amy Gallo, author of "Getting Along: How to Work with Anyone (Even Difficult People) and Contributing Editor at Harvard Business Review whose wakeup call and through line was coming from a divorced parents as a child and learning to see the positive aspects of conflict as a way to learn and grow. http://www.amyegallo.com/
https://www.amazon.com/Getting-Along-Anyone-Difficult-People/dp/1647821061/
Sun, 11 Sep 2022 16:14:31 +0000Ep 389 - Steve Fortunato
In this episode I speak with Steve Fortunato, Founder and CEO of Hospitality Brands, whose through line has been managing the dynamic between the vicious cycle of entitlement and the virtuous cycle of generosity in his approach to his business and life and whose wakeup call was getting past a childhood of being ostracized. And get this, this was Steve's first ever podcast appearance. I thought he was wonderful. https://hospitalitycollaborative.com/meet-the-team/
Thu, 08 Sep 2022 15:08:05 +0000Ep 388 - Bill George
In this episode I speak with Bill George, former Chairman and CEO of Medtronic and co-author of "True North: Emerging Leader Edition," whose wakeup call was realizing you need to care about your people to succeed as a leader by helping them succeed and you need to discover and develop yourself before you can do that. https://www.billgeorge.org/
Tue, 06 Sep 2022 10:30:00 +0000Ep 387 - Brent Jackson
In this episode I speak with Brent Jackson, M.D., Chief Medical Officer at Mercy General Hospital about his through line of achievement and service and whose wakeup call was learning to be of support and believe in others that he learned from his grandfather. https://www.linkedin.com/in/bjacksonmd/
Sun, 04 Sep 2022 10:30:00 +0000Ep 386 - Tom Hogan
In this episode I speak to former Silicon Valley start up marketing firm founder turned novelist, Tom Hogan, whose recent book is the current thriller: "The Empty Confessional,' and whose wakeup call was witnessing the abuse within the Catholic Church and his living out a retaliating revenge fantasy in his current book. https://tom-hogan.com/
Thu, 01 Sep 2022 10:30:00 +0000Ep 385 - Gerry Riskin
In this episode I speak with Gerry Riskin, Founder and Chairman of: https://www.edge.ai/people/gerry-riskin/ whose wakeup call was standing up for his mom regarding a damaged product when he was 14 and seeing the power that lawyers could have in doing that for people who couldn't stand up for themselves. To me, he is one of the best representatives of what and how lawyers could be.
Tue, 30 Aug 2022 10:30:00 +0000Ep 384 - David Meltzer
In this episode I speak with David Meltzer, Co-Founder of Sports1 Marketing whose wakeup call was the suicide of one of his daughter's close friends and which caused him to pivot to a mission of empowering OVER 1 BILLION people to be happy! https://dmeltzer.com/ @Davidmeltzer
Sun, 28 Aug 2022 16:53:49 +0000Ep 383 - Dada Gunamuktananda
In this episode I speak with yogic monk and author of: "Consciousness: The Final Frontier," Dada Gunamuktananda whose wakeup call was dropping out of medical school to begin a lifelong journey to discover and experience consciousness and oneness with the cosmos. http://consciousfrontier.org
Thu, 25 Aug 2022 16:16:36 +0000Ep 382 - Judy Gaman
In this episode I speak with Judy Gaman, author of, "Love, Life and Lucille," and CEO of Executive Medicine of Texas whose through line has been always caring about people and making their lives better and whose wakeup call was realizing there's a better way to practice medicine that puts patients above red tape. https://www.judygaman.com/
Tue, 23 Aug 2022 10:30:00 +0000Ep 381 - Hugh McTavish
In this episode I speak with Minnesota Gubernatorial Candidate, Hugh McTavish, inventor of Jury Democracy whose wakeup call was seeing the damage done by the long term pandemic lockdown which has spawned more morbidity (1 in 5 teens feeling depressed and hopeless) than Covid. https://www.mctavish4mn.org/
Sun, 21 Aug 2022 16:09:33 +0000Ep 380 - Simon Leslie
In this episode I welcome back return guest, Simon Leslie, Founder and CEO of Ink Global and author of, "Equanimity: Diary of a CEO in Crsis," whose wakeup call was having his $150 million business supplying inflight magazines to most of the airlines go away in light of the pandemic when nobody want to touch contaminated magazines and how he survived that and turned it around. https://www.amazon.com/Equanimity-Diary-Crisis-Simon-Leslie/dp/1916105130/
Thu, 18 Aug 2022 15:01:10 +0000Ep 379 - Chris Voss
In this episode I speak with Chris Voss, author of "Never Split the Difference," top Masterclass course instructor and CEO and Founder of the Black Swan Group whose through line has been always wanting to fix things and just figure out what works to improve any negotiations people have. https://www.blackswanltd.com/ and watch this episode on video at: https://www.youtube.com/watch?v=HCBnToEl2cE
Tue, 16 Aug 2022 16:33:48 +0000Ep 378 - Stay Alive
In this episode I interview my partners in our suicide prevention documentary, "Stay Alive," including Golden Gate Bridge suicide attempt survivor, Kevin Hines; suicide prevention advocate and Japanese pop singer, Rayko; executive producer and co-creator, Frank Kilpatrick and co-creator/moderator, Mark Goulston. We share how suicide prevention has come to be so important to each of us and give tips to help people thinking of it. https://www.amazon.com/gp/video/detail/B09KDXDF36/
Sun, 14 Aug 2022 16:45:50 +0000Ep 377 - Christie Hunter Arscott
In this episode I speak with Christie Hunter Arscott, Rhodes Scholar and author of "Begin Boldly: How Women Can Reimagine Risk, Embrace Uncertainty, and Launch A Brilliant Career," whose wakeup call was having confidence when she was younger and losing it when she became a consultant for a big company in New York and her determination to get her courage back. https://christiehunterarscott.com/
Thu, 11 Aug 2022 16:27:40 +0000Ep 376 - Wendy Smith
In this episode I speak with Wendy Smith, co-author of "BOTH/AND THINKING: Embracing Creative Tensions to Solve Your Toughest Problems" and Dana J. Johnson Professor of Management and faculty director of the Womens Leadership Initiative at the Lerner College of Business and Economics, University of Delaware whose through line and wakeup call was growing up in Montreal when there was so much political strife and seeing that as an opportunity to bring people together. https://lerner.udel.edu/faculty-staff-directory/wendy-smith/
Tue, 09 Aug 2022 15:13:02 +0000Ep 375 - Michelle Segar
In this episode I speak with Michelle Segar, NIH-funded researcher at University of Michigan and author of, "The Joy Choice: How to Finally Achieve Lasting Changes in Eating and Exercise," whose wakeup call was seeing how many people were failing to take care of themselves by following conventional - and wrong - wisdom. https://michellesegar.com/
Sun, 07 Aug 2022 13:03:55 +0000Ep 374 - Rupal Patel
In this episode I speak with Rupal Patel, author of, "From CIA to CEO: Unconventional Life Lessons for Thinking Bigger, Leading Better and Being Bolder," whose through line has been learning and sharing and who was inspired by her immigrant parents who became leading physicians in NYC and whose wakeup call was what she learned in the CIA that can be immediately transferred to the real world of leadership and beyond. https://www.entreprenora.co.uk/
Thu, 04 Aug 2022 10:30:00 +0000Ep 373- Garry Meier
In this episode I speak with long time top Chicago radio host, Garry Meier, and host of the Garry Meier Show Podcast whose wakeup call has always speaking up and out about the b.s. in the world and making it topical and funny and thought provoking. http://garrymeier.com/podcast/
Tue, 02 Aug 2022 15:06:06 +0000Ep 372 - Ellen Meister
In this episode I speak with Ellen Meister, author of eight novels whose most recent is, "Take My Husband," whose wakeup call was a friend getting sick with cancer and her realizing at age 40, that she needed to jump into writing novels or risk regretting it at the end of her life. https://ellenmeister.com/
Sun, 31 Jul 2022 17:11:49 +0000Ep 371 - Rachel and Jesse Kove
In this episode I speak with Rachel Kove and Jesse Kove, who along with their father Martin Kove (star of Cobra Kai) host the "Kicking It with the Koves" podcast and whose wakeup calls include overcoming several mental health and addiction challenges in their own lives. https://www.podcastone.com/pd/Kicking-It-With-The-Koves
Thu, 28 Jul 2022 16:22:21 +0000Ep 370 - Chris Kolenda
In this episode I speak with returning guest, Retired Colonel Chris Kolenda, Founder of the http://strategicleadersacademy.com, and author of, Book of the Year recipient, "Zero-Sum Victory: What We're Getting Wrong About War," whose through line is helping leaders, veterans and their families achieve their dreams and correcting everything that leadership is doing wrong. https://www.amazon.com/Zero-Sum-Victory-Getting-Wrong-About/dp/0813152763/
Tue, 26 Jul 2022 15:25:38 +0000Ep 369 - Cory Pesaturo
In this episode I speakwith Cory Pesaturo, multiple world champion accordion player whose wakeup call was discovering his unique talent with the accordionand then discovering jazz and what he coulddo with an electric instrument. I hope you'll be as mesmerized by this episodeas I was.https://www.cpezmusic.com/
Sun, 24 Jul 2022 14:44:01 +0000Ep 368 - Sarah Hiner
In this episode I speak with Sarah Hiner, creator and author of "The Chemistry of Happiness," whose wakeup call was having a medical condition 25 years ago that traditional medicine could not help and then discovering the natural biochemical connection between their actions, thoughts and bodies and using that to heal and cure many conditions. Use code SH50 and get 50% off of the first month when you purchase her Chemistry of Happiness Program at https://soaak.com/21-day-programs/
Thu, 21 Jul 2022 14:46:53 +0000Ep 367- Sterling Hawkins
In this episode I speak with Sterling Hawkins, author of, "Hunting Discomfort: How to Get Breakthrough Results in Life and Business No Matter What," CEO of the Sterling Hawkins Group whose wakeup call was having a $500 million business go bankrupt during crash of 2009 and being inspired by his mother to discover the way out is the way through. https://www.sterlinghawkins.com/
Tue, 19 Jul 2022 16:52:48 +0000Ep 366 - Anita Stubenrauch
In this episode I speak with Anita Stubenrauch, Founder and Principal of Cause Effect Creative, whose wakeup call was reaching the point when she knew she was burned out after being very successful and working her way up at Apple and realizing she needed to return to her core passions of creativity, poetry and artistry. https://www.causeeffectcreative.com/
Sun, 17 Jul 2022 16:17:32 +0000 Ep 365 - Katherine Twells
In this episode I speak with Kathy Twells, Sr. VP Customer Excellence, host of the Coca Cola Compassion Lab podcast and women's empowerment advocate whose wakeup call was nearly dying from a serious illness at age 29 from which she healed herself through a mind-body-spirit approach and awakened her to the power of consciousness. https://podcasts.apple.com/us/podcast/the-coca-cola-cmo-leadership-summit-podcast/id1420268358
Thu, 14 Jul 2022 16:47:29 +0000Ep 364 - Victoria Labalme
In this episode I speak with Victoria Labalme, Founder of Risk Forward and Rock the Room and author of, Risk Forward: Embrace the Unknown and Unlock Your Hidden Genius, whose through line has been bringing out the genius and courage in others to express it and whose wakeup call was being in Manhattan on 9/11 which coincided with the terminal illness of her mom. https://www.victorialabalme.com/
Tue, 12 Jul 2022 17:19:37 +0000Ep 363 -Randal D. Pinkett, Ph.D and Jeffrey A. Robinson, Ph.D
In this episode I speak with Randal D. Pinkett, Ph.D, MBA and Jeffrey A. Robinson, Ph.D, co-authors of, "Black Faces in High Places: 10 Strategic Actions for Black Professionals to Reach the Top and Stay There," whose through lines and wakeup calls have been what specific actions Black Americans can do and what the responsibilities of organizations are to help all minority communities to survive, thrive and succeed in the business world. https://www.randalpinkett.com/ https://www.business.rutgers.edu/faculty/jeffrey-robinson
Sun, 10 Jul 2022 16:50:03 +0000 Ep 362 - Connie Zweig
In this episode I speak with Connie Zweig, PhD, author of "The Inner Work of Age: Shifting From Role to Soul," whose wakeup call was shifting from a life of spiritual exploration and doing therapy to focusing on the inner transformation of people as they age past their career life. https://conniezweig.com/
Thu, 07 Jul 2022 12:43:50 +0000Ep 361 - Renee Fraser
In this episode I speak with Renee Fraser, PhD Psychologist turned long time successful ad agency Founder and CEO and host of KABC AM's Renee Fraser, Why Women show whose wakeup call was as a child being concerned about the inequities of women of color, becoming highly successful in her career and then rediscovering her concern when her advertising industry dad was dying and asked her what became of those concerns and who now helps women of color to get board seats. https://www.frasercommunications.com/
Tue, 05 Jul 2022 20:40:09 +0000Ep 360 - Adam Mendler
In this episode I speak with Adam Mendler, CEO of the Veloz Group, nationally recognized authority on leadership and host of "Thirty Minute Mentors" leadership podcast whose wakuep call was realizing it was more important to help people become the best version of themselves than it was to merely focus on material success. https://www.adammendler.com/
Sun, 03 Jul 2022 16:54:06 +0000Ep 359 - Nataly Kogan
In this episode I speak to Nataly Kogan, CEO of Happier, host of the "Awesome Human Podcast," and author of "The Awesome Human Project," whose wakeup call was being driven as a Russian refugee to succeed and becoming successful in the corporate world only to discover that she was burned out. https://natalykogan.com/
Thu, 30 Jun 2022 10:30:00 +0000Ep 358 - Edward Sullivan
In this episode I speak with Edward Sullivan, CEO & President of the renowned executive coaching consultancy Velocity and co-author of, "Leading with Heart: 5 conversations that unlock creativity, purpose and results," whose wakeup call was realizing he could use empathy in service of himself or others and discovering he was ashamed of the self-serving side of his personality. https://velocitycoaching.com/team
Tue, 28 Jun 2022 16:45:25 +0000Ep 357 - Myra Fordham
In this episode I speak with Myra Fordham, Australia's #1 Trauma Coach for Women whose wakeup call was surviving a physical assault by and ex-partner that left her with Traumatic Brain Injury and her recovery from that and how that led her to becoming a trauma coach. https://bit.ly/Coachmyra
Sun, 26 Jun 2022 13:35:09 +0000Ep 356 - Gretchen Rubin
In this episode I speak with 5 time NY Times best selling author, Gretchen Rubin, and host of "Happier with Gretchen Rubin," podcast whose through line has been loving to read and her passion for understanding the human condition and whose wakeup call was leaving a legal career to become a full time writer and speaker. https://gretchenrubin.com/
Sat, 25 Jun 2022 15:44:05 +0000 Ep 355 - Daniel Goleman
In this episode I speak to Daniel Goleman, internationally known psychologist, NY Times reporter and author of the iconic, game-changing 1995 book, "Emotional Intelligence," whose wakeup call was returning to Harvard after visiting India and exploring meditation and other practices and deciding to introduce that to Western thinking, way before it was ready to accept it. https://podcasts.apple.com/us/podcast/first-person-plural-ei-beyond/id1538498597 https://www.danielgoleman.info/
Thu, 23 Jun 2022 16:55:47 +0000 Ep 354 - Jefferson Rogers
In this episode I interview Jefferson Rogers, failed entrepreneur turned alcoholic, drug addict who turned around his life in 2018 by going "All In," and now helps others to do the same with his "All In," book, podcast and coaching/training. https://jeffersonkrogers.com/
Tue, 21 Jun 2022 15:19:36 +0000Ep 353 -Pauline Victoria
In this episode I speak with Pauline Victoria, a woman who was born without arms or legs and whose spirit is so inspirational it hurts. I believe she is a future TED (not TEDx) speaker in the making. Please join me in helping to make that happen. http://paulinevictoria.com
Sun, 19 Jun 2022 14:21:26 +0000Ep 352 - Bill Flynn
In this episode I speak with Bill Flynn, Marshall Goldsmith 100 Coaches coach, NeuroLeadership Certificate Holder, advisor to hundreds of companies whose wakeup call was realizing that it was much more impactful to empower others in their decision making than to tell them what to do. https://catalystgrowthadvisors.com/catalyst-growth-advisors/about-2/
Thu, 16 Jun 2022 12:21:21 +0000Ep 351 - Billy Samoa Saleebey
In this episode I speak with Billy Samoa Saleebey, Co-Founder of Podify, and host of the "Insight Out " and "For Love of Podcast" podcasts whose through line has always been being focused on creating entertaining and rewarding experiences for others. https://billysamoa.com/
Tue, 14 Jun 2022 16:01:04 +0000Ep 350 - Genevieve Piturro
In this episode I speak with Genevieve Piturro, founder of the non-profit, Pajama Program, and author of, "Purpose, Passion and Pajamas," whose wakeup call occurred in the middle of a successful entertainment executive career when she met a 6 year old in a protective shelter whose simple question, "What are pajamas?" blew her away and changed the rest of her life.
Sun, 12 Jun 2022 10:30:00 +0000 Ep 349 - David Leighton
In this episode I speak with David Leighton, Co-Founder, President and Chairman of WITI (Women in Technology International) whose wakeup call was being inspired and informed by his mother, Carolyn Leighton, the other Co-Founder of WITI, about how the talent of women was being underutilized and their potential unrealized and wanting to create a community to change that. https://www.linkedin.com/in/davidleighton/
Thu, 09 Jun 2022 15:12:27 +0000Ep 348 - Tom Vaughan
In this episode I speak with former "king of the London party scene" turned everyman philosopher and author of, "Hope...And the Hedgehog," Tom Vaughan, whose wakeup call was pondering the meaning of life and coming up with a question we must all answer for ourselves. https://www.amazon.com/Hope-Hedgehog-Death-personal-quest/dp/1789632900/
Tue, 07 Jun 2022 15:11:06 +0000 Ep 347 - Michael Slepian
In this episode I speak with Michael Slepian, Associate Professor of Leadership and Ethics at Columbia University and author of: "THE SECRET LIFE OF SECRETS: How Our Inner Worlds Shape Well-Being, Relationships, and Who We Are" whose wakeup call was learning the secret that he and his brother's father, was not their biological father which coincided with research he was already doing on the top. http://www.columbia.edu/~ms4992/
Sun, 05 Jun 2022 14:36:29 +0000 Ep 346 - Andy Norman
In this episode I speak with Andy Norman, public philosopher and author of, "Mental Immunity: Infectious Ideas, Mind-Parasites, and the Search for a Better Way to Think," whose through line and wakeup call was going into philosophy because he was fascinated about the difference between human wisdom and foolishness. https://andynorman.org/mental-immunity
Thu, 02 Jun 2022 16:29:56 +0000Ep 345 - John Bates
In this episode I speak with John Bates, Founder of Executive Speaking Success, and author of, "Your Amazing Itty Bitty Guide to Being TED-Worthy," whose wake up call was a life threatening illness and financial disaster that caused him to turn his life into giving value to others.
https://executivespeakingsuccess.com/
Tue, 31 May 2022 15:05:36 +0000Ep 344 - Marci Glidden Savage
Marci Glidden Savage In this episode I speak with Marci Glidden Savage, author of "And No One Saw It Coming," whose wakeup call(s) were the suicides of her two husbands and how that has made her a fierce advocate for mental health and breaking the stigma. https://marcisavage.com/
Sun, 29 May 2022 16:55:18 +0000 Ep 343 - Cynthia Johnson
In this episode I speak with Cynthia Johnson, entrepreneur, Co-Founder, Bell+Ivy, personal and employee branding firm and author of: "Platform: The Art and Science of Personal Branding," whose wakeup up call was being home schooled and developing a laser focus on what is most important and identify trends many years before their time. https://www.bellivy.com/our-team/cynthia-johnson
Thu, 26 May 2022 17:12:34 +0000 Ep 342 - Dr. Randall Stutman
In this episode I speak with the Founder of the Admired Leadership Institute, Dr. Randall Stutman, whose wakeup call was learning the singular quality of the best leaders is how widely they are admired. https://admiredleadership.com/
Tue, 24 May 2022 17:23:41 +0000Ep 341 - Ken Sterling
In this episode I speak to Ken Sterling, Executive VP at BigSpeak whose wakeup call was to go from being homeless with his mother as a young child and to be appreciative of and practice kindness in the world. https://www.bigspeak.com/team/sterling-ken/
Sun, 22 May 2022 15:35:29 +0000Ep 340 - Thomas Vozzo
In this episode I speak to former CEO of a billion dollar company, Thomas Vozzos, author of: "The Homeboy Way: A Radical Approach to Business and Life," who became Homeboy Industries first-ever CEO in 2012 whose wakeup call was realizing how little corporate America truly cared about anyone other than shareholders and thinking there must be something more fulfilling and discovering the magic that is Homeboy Industries, the largest and most successful gang intervention, rehabilitation and re-entry program in the world (if you visit Los Angeles, you must visit and take one of their tours). https://homeboyindustries.org/
Fri, 20 May 2022 16:01:51 +0000Ep 339 - Justin Zorn and Leigh Marz
In this episode I speak with Justin Zorn and Leigh Marz, co-authors of, "GOLDEN: The Power of Silence in a World of Noise," whose wakeup calls were discovering the power of mindfulness, meditation and silence to break through logjams and obstacles that pedal to the metal energy never did. https://www.amazon.com/Golden-Power-Silence-World-Noise-ebook/dp/B09CPZZSPS
Tue, 17 May 2022 14:09:30 +0000Ep 338 - Brian Elliott and Sheela Subramanian
In this episode I speak with Brian Elliott, Executive Leader, and Sheela Subramanian, Vice President and Co-founder of Future Forum and co-authors of: "How The Future Works: Leading Flexible Teams to Do the Best Work of Their Lives," whose wakeup call was realizing how leaders need to adapt to the needs of their people if they want to win the battle for talent and succeed in their future. https://futureforum.com/
Sun, 15 May 2022 15:07:33 +0000Ep 337 - Lara Hodgson
Lara Hodgson is President and CEO of NOW Corp, and has served as an Entrepreneur in Residence at Harvard Business School and is the co-author with Stacey Abrams of, "LEVEL UP: Rise Above the Hidden Forces Holding Your Business Back," whose through line and wakeup call was realizing she had a near unicorn blend of being an aeronautical engineer and excellent people skills which she has combined to become a highly successful AND credible entrepreneur. https://nowcorp.com/
Thu, 12 May 2022 14:39:22 +0000Ep 336 - Janice Perkins
In this episode I speak with Janice Perkins, a leadership warrior, founder of Capacity who liberates infinite capacity for individuals, teams and organizations and whose wakeup call was learning to be strong in overcoming health issues in her children and herself and learning to balance that with connecting with people. https://www.ihavecapacity.com/about-2
Tue, 10 May 2022 12:53:02 +0000Ep 335 - Mikhaila Peterson
In this episode I speak with influencer, Mikhaila Peterson, host of the Mikhaila Peterson Podcast whose through line and wakeup call have been diverging from conventional pure science based remedies for her health challenges to discovering alternative approaches that worked. https://mikhailapeterson.com/
Sun, 08 May 2022 14:29:36 +0000Ep 334 -Susan Cain
In this episode I speak with Susan Cain, NY Times #1 best selling author of: "Quiet" and her recent book, "Bittersweet," whose wakeup call was being passed over for partner in her law firm and realizing that she always wanted to be a writer and also discovering that some things in life that the world views negatively, can often be the source of creativity AND happiness. https://susancain.net/
Thu, 05 May 2022 14:50:05 +0000Ep 333 - Brian Bogert
In this episode I speak with Brian Bogert who has been helping the world turn pain into strength and commitment and whose wakeup call was having his torn off left arm be reattached at age 7 and his journey to heal physically and psychologically from that. https://brianbogert.com/
Tue, 03 May 2022 15:16:00 +0000Ep 332 -Robert Waldinger M.D
In this episode I speak with psychiatrist, psychoanalyst, Harvard Medical School Professor, Director of their Study of Adult Development and Zen priest, Robert Waldinger, M.D. whose through line has been a lifelong fascination with the human psyche and what makes for a happy and fulfilling life. https://www.lifespanresearch.org/
Sun, 01 May 2022 13:24:54 +0000Ep 331 - Whitney Johnson
In this episode I speak with Whitney Johnson, CEO, Disruption Advisors and author of, "Smart Growth: How to Grow Your People to Grow Your Company," whose wakeup call was to always progress in life and help others do the same after being born to an unmarried couple. https://whitneyjohnson.com/
Thu, 28 Apr 2022 16:17:45 +0000Ep 330 - Scott Keller
In this episode I speak with Scott Keller, Senior Partner at McKinsey, and co-author with Carolyn Dewar and Vikram Malhotra of "CEO Excellence," whose wakeup call was personally, the birth of his second child with severe brain damage and his single minded dedication to his development and professionally, his research and realization that CEO excellence came down to six mindsets. https://www.mckinsey.com/our-people/scott-keller
Tue, 26 Apr 2022 15:11:04 +0000Ep 329 - Tommie Breedlove
In this episode I speak with Tommie Breedlove, transformational coach, speaker, and best selling author of, "Legendary," whose wakeup calls was going to prison after a violent youth and then again discovering the emptiness of becoming highly successful and almost destroying his life. https://tommybreedlove.com/
Sun, 24 Apr 2022 17:01:12 +0000Ep 328 - Hakan Bulgurlu
n this episode I speak with Hakan Bulgurlu, CEO of Arcelik, parent company of brands including Beko and Grundig, and author of: "A Mountain to Climb - The Climate Crisis: A Summit Beyond Everest" whose wakeup call was climbing Mt. Everest during very dangerous conditions, being close to dying and realizing how important climate change is.
https://www.arcelikglobal.com/en/company/about-us/management-team/hakan-bulgurlu/
Thu, 21 Apr 2022 16:08:04 +0000Ep 327 - Karen Hinton
In this episode I speak to Karen Hinton, author of "Penis Politics," former press secretary to former Housing Secretary Andrew Cuomo and former NYC Mayor Bill di Blasio, whose wakeup call was the suicide of a childhood friend and rape survivor at age 50, and how women need to speak out about abuse. https://penis-politics.com/about-karen-hinton/
Tue, 19 Apr 2022 16:33:58 +0000Ep 326 - Steven Kotler
In this episode I speak to Steven Kotler, Executive Director of the Flow Research Collective, multi-NY Times best selling author and journalist and author of the new book, "The Devil's Dictionary," whose wakeup call was starting out as a poet before transitioning to science based journalism and now combining his research with his love for fiction in creating series of sci-fi books and thrillers. http://stevenkotler.com
Sun, 17 Apr 2022 15:34:35 +0000Ep 325 - Ryan Jenkins and Steven Van Cohen
In this episode I speak with Ryan Jenkins and Steven Van Cohen, authors of "Connectable: How Leaders Can Move Teams from Isolated to All In," whose wakeup call was discovering through their research how pervasive loneliness is in the workplace especially among Gen Z.
https://lesslonely.com/
Thu, 14 Apr 2022 17:46:18 +0000Ep 324 - Mike Malatesta
In this episode I speak with Mike Malatesta, author of "Owner Shift," and host of the "How'd It Happen," podcast whose wakeup call was realizing that he wasn't being true to who he wanted to be by going along with business practices around him that weren't honorable. https://mikemalatesta.com
Tue, 12 Apr 2022 15:20:50 +0000Ep 323 - David Glass
In this episode I speak with David Glass, author of: "Moving On: Redesigning Your Emotional, Financial and Social Life After Divorce," whose wakeup calls were realizing he liked giving people solutions to their problems as a family law attorney more than passively listening to them solve them as a psychologist/ therapist and also learning from his own divorce. https://www.enensteinlaw.com/practice_areas/family-law/
Sun, 10 Apr 2022 14:37:15 +0000Ep 322 - Davin Salvagno
Davin Salvagno is the Founder & CEO of PurposePoint, the Cofounder of The Purpose Summit, and the author of Finding Purpose at Work" and whose wakeup call was learning the power of purpose from many people, especially his grandparents who he lived with starting at age 5.
https://www.purposepoint.com/
Thu, 07 Apr 2022 15:07:32 +0000Ep 321 - Jonathan Levi
In this episode I speak with Jonathan Levi, the Founder of Superhuman Enterprises, SuperHuman Academy and Branding You Academy whose wakeup call was realizing he was different and being wounded by that and then learning to embrace it and found it made him special.
https://superhumanacademy.com/about/
Tue, 05 Apr 2022 14:39:08 +0000Ep 320 - Stephen M.R. Covey
In this episode I have back for a second time, famed, NY Times bestselling author of, "The Speed of Trust," Stephen M.R. Covey, to talk about his latest book, "Trust and Inspire: How Truly Great Leaders Unleash Greatness in Others," whose through line and wakeup call is realizing how trusting in others vs. having a command and control will bring out their best and directly impact the bottom line.
https://www.simonandschuster.com/books/Trust-and-Inspire/Stephen-M-R-Covey/9781982143725
Sun, 03 Apr 2022 16:06:42 +0000Ep 310 - Donnie Boivin
In this episode I speak with Donnie Boivin, former Marine, podcaster, entrepreneur, author of, "How to be a success champion: Business Strategy for Badasses and Founder and CEO of the Success Champions family of companies whose wakeup call was realizing that working for others was a dead end and making the leap to entrepreneur.
https://donnieboivin.com/
Thu, 31 Mar 2022 15:47:37 +0000Ep 318 - Tom Paladino
In this episode I speak with Tom Paladino, Scalar Energy Researcher and creator of the Scalar Light Instrument whose wakeup call was discovering a non-electromagnetic energy field that can treat and heal a wide variety of human health conditions first discovered by Nikola Tesla and Tom's 45 year uphill battle of bringing it into the mainstream. Check out his work and even have a free session by going to: at
https://www.scalarlight.com/
Tue, 29 Mar 2022 15:08:53 +0000Ep 317 - Beth Handel
In this episode I speak with Beth Handel, Co-Founder and Vice Chair of the Handel Group, one of the most successful life and executive coaching companies in the world, whose wakeup call was wanting to leave her corporate job and marriage and realizing her younger sister, Lauren (who was on a prior episode), was a genius and visionary and that her genius was building empires which is what she did with the Handel Group. Check out their Free Reality Quiz:
https://iu.coach/MARK-0217-CRQ
Sun, 27 Mar 2022 16:04:59 +0000Ep 316 - Michael Gervais
In this episode I speak to Michael Gervais, high performance psychologist, co-founder of "Compete to Create," and host of the "Finding Mastery" podcast whose wakeup call was realizing how being completely present and mindful can reduce anxiety and replace it with focus and determination.
https://findingmastery.net/
Thu, 24 Mar 2022 15:37:56 +0000Ep 315 - Mark Parsells
In this episode I speak with Mark Parsells, Marshall Goldsmith MG 100 Coach and ranked #26 in the world on the LeadersHum Global Power List of Leadership Thinkers in 2022 whose through line more than a wakeup call was being inspired by his CEO grandmother and CEO father on being successful yet egoless and to treat everyone with respect.
https://www.mpven.com/
Tue, 22 Mar 2022 16:10:07 +0000Ep 314 - Katie McCleary Jennifer Edwards
In this episode I speak with Katie McCleary and Jennifer Edwards, co-authors of, "Bridge the Gap: Breakthrough Communication Tools to Transform Work Relationships from Challenging to Collaborative," whose through lines and wakeup calls were to become amazingly intentional, tenacious about their lives informed by curiosity and a desire to learn from everything.
https://howtobridgethegap.com/the-book/
Sun, 20 Mar 2022 15:10:52 +0000Ep 313 - Amy Herman
In this episode I speak with trainer of FBI, NATO, NYPD, Scotland Yard, art historian and author of, "Fixed: How to Perfect the Fine Art of Problem Solving," Amy Herman, whose wakeup call was realizing how the power of art can greatly increase the powers of observation in everyone.
https://www.artfulperception.com/
Thu, 17 Mar 2022 16:34:48 +0000Ep 312 - John Livesay
In this episode I speak with return guest an Pitch Whisperer, John Livesay, who in his new book, "The Sale is in the Tale," shares a business fable story about the power of storytelling in selling.
https://johnlivesay.com/
Tue, 15 Mar 2022 16:54:30 +0000Ep 311 - Keith Ferrazzi
In this episode I speak with Keith Ferrazzi, award-winning speaker, Founder and Chairman of Ferrazzi Greenlight, multi-NY Times bestselling author of "Never Eat Alone" and of new book, "Competing in the NEW World of Work," who wakeup call was the pandemic and the need for individuals and companies to "radically adapt" to survive and thrive.
http://radicallyadapt.com
Sun, 13 Mar 2022 16:26:56 +0000Ep 310 - Michelle Johnston
In this episode I speak with Dr. Michelle Johnston, Gaston Chair of Business at Loyola University New Orleans' College of Business, executive coach and author of "The Seismic Shift in Leadership," whose wakeup call was realizing that she needed to shift from fitting in wherever she was to discovering the importance of authentically connecting with others and herself.
https://michellekjohnston.com/
Thu, 10 Mar 2022 15:28:49 +0000Ep 309 - Dr. Deborah Heiser
In this episode I interview Dr. Deborah Heiser, Applied Developmental Psychologist, TEDx speaker, Founder of the Mentor Project and professor at SUNY Old Westbury whose wakeup call was realizing that depression was being under-identified in a nursing home and how steps could correct that and also help aging seniors to have a meaningful life at any age.
https://mentorproject.org/
Tue, 08 Mar 2022 15:02:53 +0000Ep 308 - Emily Schrader
In this episode I speak with Emily Schrader, an Israeli-American social activist, writer, and digital marketing expert whose wakeup call was experiencing anti-semitism at USC and serves on a charity to bridge the gap between Arabs and Jews in Israel.
https://www.linkedin.com/in/emilyschrader/
Sun, 06 Mar 2022 16:49:35 +0000Ep - 307 Phil Wolfson
In this episode I speak to Phil Wolfson, creator of Ketamine Assisted Psychotherapy and author of author of "The Ketamine Papers" and "Noe A Father/Son Song of Love, Life, Illness and Death," whose through line has been exploring, understanding and ameliorating human psychological suffering and human condition. https://ketamineresearchfoundation.org/
Thu, 03 Mar 2022 15:47:08 +0000Ep - 306 Dave Liu
In this episode I speak with Dave Liu, 30 year veteran of Wall Street and Silicon Valley and author of: "The Way of the Wall Street Warrior," whose wakeup call was overcoming his childhood and teens with cleft palate and then learning to take charge of his life and career, sharing his amazing journey with us. https://liucrative.co/
Tue, 01 Mar 2022 14:49:08 +0000Ep - 305 Kim Scott
In this episode I speak with Kim Scott, author of "Just Work" and "Radical Candor" whose wakeup call was realizing the power and true DEI that can be freed up in an organization when people learn to be candid with each other. https://www.justworktogether.com/the-book
Sun, 27 Feb 2022 16:08:29 +0000Ep - 304 Larry Livingston
In this episode I speak with Larry Livingston, Chair, USC Conducting Department, whose through line has been a life involved in music as a conductor, director, educator and all the left and right angle turns he had taken in a highly distinguished career. https://music.usc.edu/larry-j-livingston/
Thu, 24 Feb 2022 15:13:08 +0000Ep - 303 Alok Appadurai
In the episode I speak with Alok Appadurai, author of "Maximum Impact Potential," and founder and CEO of Uplift Millions, whose wakeup call was hitting bottom six years ago and having a young son causing him to put his ego aside, reach out for help, be given an opportunity and never giving up. https://upliftmillions.com/
Tue, 22 Feb 2022 16:27:31 +0000Ep - 302 Mitch Russo
In this episode I speak with Mitch Russo, former partner to Tony Robbins and the late Chet Holmes, author of , "Power Tribes: How Certification Can Explode Your Business," and founder of the coaching platform, ClientFol.io whose wakeup call was nearly avoiding a drug overdose as a teenager band member and turning his life around. https://MitchRusso.com
Sun, 20 Feb 2022 14:30:37 +0000Ep - 301 Dr. Gary Crotaz
In this episode I speak with Dr. Gary Crotaz, Gallup Certified Coach and author of, "IDEA Mindset: Figure Out What You Want from Work and How to Get It In 6 Weeks," whose wakeup call was completing a long medical training and a PhD only to discover that it was not the career he was meant to do. https://garycrotaz.com/
Thu, 17 Feb 2022 15:19:57 +0000Ep - 300 Robert Glazer
In this episode i speak with Robert Glazer, Founder and past CEO of Acceleration Partners, Robert Glazer, author of the Friday Forward newsletter, host of The Elevate Podcast and WSJ best selling author of four books whose wakeup call was realizing that his lifelong ADHD was a gift instead of a curse. https://www.robertglazer.com/
Tue, 15 Feb 2022 15:36:46 +0000Ep - 299 Michele Rosenthal
In this episode I speak to PTSD survivor, Trauma Recovery Specialist and Mental Health Advocate, Michele Rosenthal, whose wakeup calls included a prolonged near death trauma at age 13 and then an eating disorder several years later and discovering a path to healing that she now shares worldwide.
https://www.mytraumacoach.com/
Sun, 13 Feb 2022 15:11:34 +0000Ep - 298 Chief Eli Vera
In this episode I interview 32 year veteran of the Los Angeles Sheriff's Department and candidate for Sheriff, Chief Eli Vera, who wakeup call was being inspired by the selflessness of his single mom and also by seeing and experience law enforcement officers protecting and caring for the people in his community. https://www.vera4sheriff.com/
Thu, 10 Feb 2022 14:12:13 +0000Ep - 297 Lt. Col Michael Abrams
In this episode I speak with Lt. Col. Michael Abrams (USMC), President of http://fourblock.org whose wakeup call was leaving active duty and realizing how much help returning military needs to reintegrate themselves back into civilian life and the civilian work force. https://fourblock.org/team/board/michael-abrams
Tue, 08 Feb 2022 14:31:07 +0000Ep - 296 Gayle Kirshenbaum
In this episode I speak with return guest, Emmy-winning filmmaker, photographer, Gayle Kirshenbaum, who wakeup call following her documentary, "Look at Us Now, Mother!" and TEDx talk, "No More Drama with Mama," has been to teach her 7 steps to forgiveness to the world through her talks, writing and podcast appearances. https://www.gaylekirschenbaum.com/
Sun, 06 Feb 2022 16:33:23 +0000Ep - 295 Joel Bines
Joel Bines In this episode I interview Joel Bines, co-head of the Global Retail Practice at the business consulting firm, AlixPartners, and the author of: The METAIL Economy, whose wakeup call was realizing that you have no choice but to be customer centered, when they can go wherever they want so easily in the digital economy. https://www.alixpartners.com/our-professionals/jbines
Thu, 03 Feb 2022 15:38:31 +0000Ep - 294 Thayer Willis
In this episode I speak to Thayer Cheatham Willis, on of the inheritors of the Georgia Pacific company and author of, "Navigating the Dark Side of Wealth" and "Beyond Gold: True Wealth for Inheritors," whose wakeup call was realizing she was a "spoiled brat" after her life fell apart in her twenties and meeting a special teacher that called her on it and helped her find her purpose. http://thayerwillis.com
Tue, 01 Feb 2022 17:05:46 +0000Ep - 293 Justin Sandler
In this episode I speak with musician, actor, creator and star of his solo show, "Embrace Love Free," Justin Sandler whose wakeup call was recovering and about to thrive after the trauma from his early life, when in 2017 he came down with cancer and how he "embraced" it and then did the same with the chemotherapy to treat it. https://www.justinsandler.com/about
Sun, 30 Jan 2022 17:28:59 +0000Ep - 292 Joy Chen
In this episode I speak with Joy Chen, CEO of Joyous, a career coaching and leadership development firm for Asian Americans, whose wakeup call was realizing that although Asian Americans are highly sought out as new hires for their work ethic, competence and focus, they rarely move up in an organization to the higher levels that depend more on interpersonal skills but their plight is often overlooked by DEI initiatives. https://www.getjoyous.net/.
Thu, 27 Jan 2022 16:04:26 +0000Ep - 291 Brad Blanton
In this episode I speak with Brad Blanton, the father and originator of "Radical Honesty," whose wakeup call was having to take care of his younger brother and going from a safe childhood up until age 5 and then having to make his way through an alcoholic stepfather effect on his family. https://www.radicalhonesty.com/brad
Tue, 25 Jan 2022 17:34:58 +0000Ep - 290 Scott Yenor
In this episode I speak with Scott Yenor, Professor of Political Science at Boise State University and author of: "The Recovery of Family Life: Exposing the Limits of Modern Ideologies," whose wakeup call was realizing the importance and centrality of the family and how so many forces seem to undermine it from all directions. http://scottyenor.com/
Sun, 23 Jan 2022 16:25:12 +0000Ep - 289 Mary Olson-Menzel
In this episode I speak with Mary Olson-Menzel, Founder and CEO of MVP Executive Search and Development, whose wakeup call(s) were developing breast cancer and then several years later a concussion from a car accident which finally woke her up to her life. https://mvpexec.com/meet-the-founder/
Thu, 20 Jan 2022 17:21:11 +0000Ep - 288 Dr. John DeMartini
In this episode I speak with Dr. John Demartini, founder of the Demartini Institute and recipient of the IAOTP Top Human Behavior Specialist of the Year Award from the International Association of Top Professionals whose wakeup call was overcoming reading and learning issues and being told by the world that he wouldn't amount to anything and then have a special teacher tell him otherwise. https://drdemartini.com
Tue, 18 Jan 2022 17:05:08 +0000Ep - 287 Howard Prager
In this episode I speak with Howard Prager, President of Advance Learning Group and author of, "Make Someones Day: Becoming a Memorable Leader in Work and Life," whose wakeup call was realizing how little it takes to make someone's day and how powerful that can be to both the other person and you. https://howardhprager.com/about/
Sun, 16 Jan 2022 16:20:50 +0000Ep - 286 Dr. Ruth Gotian
In this episode I speak with Dr. Ruth Gotian, the #1 emerging management thinker in the world bridging theory and practice according to Thinkers50 and author of, "The Success Factor," whose wakeup call was focusing on the what makes high performers successful and being inspired to do so by a mentor who saw that she could do something important instead of merely interesting. https://www.ruthgotian.com/
Thu, 13 Jan 2022 16:53:04 +0000Ep 285 Peter Winick
In this episode I speak with Peter Winick, Founder and CEO of Thought Leadership Leverage whose wakeup call was the suicide of an uncle when he was a teenager and his realizing how anything could happen in life and you'd do well to take charge of what you can and let go what you can't AND towards the end he shares a brilliantly cogent summary of what thought leadership leverage is in the digital age. http://thoughtleadershipleverage.com
Tue, 11 Jan 2022 17:45:36 +0000Ep - 284 Russell Kennedy
In this episode I speak with The Anxiety MD, Russell Kennedy, who is a medical doctor, neuroscientist and medical intuitive whose wakeup call was dealing with a schizophrenic bipolar father, having lifelong anxiety issues and being determined to understand it and develop and wholistic, comprehensible and comprehensive approach to treating it. https://dr-russ.com/
Sun, 09 Jan 2022 15:22:07 +0000Ep 283 Jess Poulin
In this episode I speak with Jess Poulin, founder of Woke Media and a leading PR Specialist and former entertainment executive whose wakeup call was to learn what not to do and not to be from several prior positions which helped her become the honest, high integrity straight shooter person that she has become in an industry where those qualities are rare. https://wokemediahouse.com/
Thu, 06 Jan 2022 16:53:51 +0000Ep 282 Jay Roewe
In this episode I speak with Jay Roewe, Senior Vice President, Production Planning & Incentives
HBO/HBO MAX/Warner Media/ATT, whose wakeup call was coming from a musical family and seeing how all the components or creativity come and work together such that his career has been focus on supporting the creative process. https://www.bu.edu/articles/2020/hbo-exec-jay-roewe-is-helping-drive-televisions-golden-age/
Tue, 04 Jan 2022 17:02:33 +0000Ep - 281 Brett Kaufman
In this episode I speak with Brett Kaufman, real estate developer and host of the Gravity podcast whose wakeup call was realizing that despite being successful, something was missing and that something was him whereupon he embarked on a journey of self-discovery which also made him more successful in business. https://livekaufman.com/about/
Sun, 02 Jan 2022 17:41:03 +0000 Ep 280 Gil Garcetti
In this episode I speak with former LA District Attorney turned acclaimed photographer, safe water activist, tv producer, Gil Garcetti, whose wakeup calls included being diagnosed with cancer at age 39 and being booted out after a long and successful legal career but losing the OJ Simpson criminal trial. http://www.garcetti.com/?page=40101
Thu, 30 Dec 2021 15:17:31 +0000Ep 279 Rohini Anand
In this episode I speak with DEI global thought leader and author of, "Leading Global Diversity, Equity and Inclusion: A Guide for Systemic Change in Multinational Organization," Rohini Anand, whose wakeup call was going from a privileged insider in India to being an outsider in America and focusing on diversity and inclusion as her life's work. http://rohinianand.com
Tue, 28 Dec 2021 16:34:02 +0000 Ep 278 Harry Kraemer Jr
In this episode I speak with Harry Kraemer Jr, former CEO at Baxter International and now professor of management and strategy at Northwestern's Kellogg School of Management whose wake up call was being told by his childhood Catholic priest to not become a priest and instead to go out and influence the world who need it most and don't worship a religion. https://harrykraemer.org/
Sun, 26 Dec 2021 16:55:39 +0000Ep 277 Stu Massengill
In this episode I speak with Stu Massengill, founder of "Finding Direction" and host of the "Finding Direction" podcast whose wakeup call was discovering when he was highly successful at a young age that he had lost who he truly was and after going through a very low period coming out the other side with direction. https://www.stumassengill.com/
Thu, 23 Dec 2021 14:23:58 +0000Ep - 276 Erik Oberholtzer
In this episode I speak with Erik Oberlholtzer, co-founder of Tender Greens and co-author of the "The Ten Year Plan," whose wakeup up call was waking everyone around him up to embrace a culture of patience if you want to build anything truly great. https://www.amazon.com/Ten-Year-Plan-Founders-Heart-Centered-ebook/dp/B09LTH3GSK/
Tue, 21 Dec 2021 16:40:24 +0000 Ep - 275 Corey Poirier
In this episode I speak with Corey Poirier, TEDx speaker, host of the top rated, "Let's Do Influencing" radio show and founder of bLY Talks, whose wakeup call among many was hearing a Zig Ziglar story on a cassette tape when he worked for Toshiba that opened his mind. https://thatspeakerguy.com/
Sun, 19 Dec 2021 17:07:02 +0000Ep - 274 Michael Schein
In this episode I speak with Michael Schein, the Head Hype Man at MicroFame Media and author of, "The Hype Handbook: 12 Indispensable Success Secrets From the Worlds Greatest Propagandists, Self-Promoters, Cult Leaders, Mischief Makers, and Boundary Breakers," whose wakeup call was distilling what masters of hype do effectively that could be used by people who are doing good in the world. https://microfamemedia.com/
Thu, 16 Dec 2021 18:39:55 +0000Ep - 273 Alison Levine
In this episode I speak with polar explorer, mountain climber, women's activist, top keynote speaker, multi-heart surgery survivor and author of the NY Times best-seller, "On the Edge," Alison Levine whose wakeup call was being fascinated by the Arctic and Antarctic as a child and inspired by her whistle-blower, former FBI agent father to always speak out when you see wrong being done. https://alisonlevine.com/
Tue, 14 Dec 2021 16:53:04 +0000Ep - 272Patrick McGinnis
In this episode I speak to Patrick McGinnis, who coined the term FOMO as well as FOBO (Fear of a Better Option) and host of the "FOMO Sapiens" podcast whose wakeup call was doing what was expected of him including going to Harvard Business School and working for a large financial company and then having everything blow up in the 2008 financial crisis and realizing it was time to be true to his outlier self and never looked back. http://fomosapiens.com
Sun, 12 Dec 2021 15:57:49 +0000Ep - 271 Angus Nelson
In this episode I speak with Angus Nelson, Founder of Evolve Men Coaching who has worked with companies including Walmart, BMW and Disney and whose wakeup call was reaching a high level of success only to have it and his marriage fall apart due to exhaustion after a business failure followed by multiple addictions and then rebuilding everything with a growth mindset and turning any setback around by asking, "What does this make possible?" https://angusnelson.com/
Thu, 09 Dec 2021 15:32:24 +0000 Ep - 270 Dr. Steven Rogelberg
In this episode I speak with Dr. Steven Rogelberg, organizational psychologist, Chancellor's Professor at UNC Charlotte and author of, "The Surprising Science of Meetings," whose wakeup call was realizing how much time people spend in meetings and how he could discover evidence based research on how to make them better instead of wasting people's time. https://www.stevenrogelberg.com/
Tue, 07 Dec 2021 17:08:04 +0000Ep - 269 Thatcher Wine
In this episode I speak with Thatcher Wine, CEO of Juniper Books and author of, "The Twelve Monotasks: Do One Thing at a Time to Do Everything Better," whose wakeup call was being pulled in too many directions from cancer, divorce, Covid and discovering that doing one thing at a time made him more productive and more sane. https://www.thatcherwine.com/
Sun, 05 Dec 2021 08:00:00 +0000Ep - 268 Doug Cartwright
In this episode I speak with Doug Cartwright, author of: "How Shit - We're Alive, Now What," and CEO and Founder of the Daily Shifts whose wakeup call was realizing that everything he thought would make him happy - money, cars, women, parties - left him feeling broken and empty and how psychedelics began to unlock the door to traumas he'd been running from his whole life. https://www.thedailyshifts.com/
Thu, 02 Dec 2021 17:06:52 +0000Ep - 267 Ron Carucci
In this episode I speak with Ron Carucci, co-founder and managing partner of Navalent and author of, "To Be Honest: Lead with the Power of Truth, Justice and Purpose," who wakeup call was more of his origin story of being the youngest of five in a New York Italian family and always being fascinated with groups and how they could work better to accomplish great things. https://www.navalent.com/resources/team-member/ron-carucci/
Tue, 30 Nov 2021 16:52:46 +0000Ep - 266 Will Poston
In this episode I speak with Will Polston, host of the "Make It Happen," podcast whose wakeup call was seeing the stress his dad was under at not being able to succeed and the effect it had on his family. https://make-it-happen.co.uk/
Sun, 28 Nov 2021 16:12:48 +0000Ep - 265 Quint Studer
In this episode I speak with return guest, healthcare leader, multi-best selling author and author of "The Calling: Why Healthcare Is So Special," Quint Studer, whose wakeup call was improving the health and well being of healthcare workers so they can have the energy to take care of us especially after a dedicated team saved the life of his son after an accident as a child. http://www.quintstuder.com/
Thu, 25 Nov 2021 16:25:17 +0000Ep - 264 Jay Steinfeld
In this episode I speak with Jay Steinfeld, author of: "Lead from the Core" and founder and CEO of Global Custom Commerce the #1 online window coverings retailer which was bought by Home Depot whose wakeup call was the untimely deaths of his mother and wife when three of his children were young and his journey moving through and past that and become the man and leader he is today. http://jaysteinfeld.com
Tue, 23 Nov 2021 16:39:28 +0000Ep - 263 Peter Bregman and Howie Jacobson
In this episode I speak with Peter Bregman and Howie Jacobson, executive coaches and authors of, "You Can Change Other People," whose wakeup calls were wanting to help people change and being frustrated when their prior efforts didn't result in that. https://bregmanpartners.com/
Sun, 21 Nov 2021 14:59:38 +0000Ep - 262 Addison Brasil
In this episode I speak with Addison Brasil, co-founder, COO of Tethr, a peer driven community for men to deal with their mental health challenges, whose wakeup calls included getting through the PTSD and suicidal depression following the suicide of his father, death from cancer of his brother, death of best friend in traffic accident in which he survived. https://www.tethr.men/content/tethrd-tmz-live-new-years-eve-full-interview-with-co-founder-addison-brasil-harvey-levin-and-charles-latibeaudiere
Thu, 18 Nov 2021 13:55:24 +0000Ep - 261 CJ McClanahan
In todays I speak to CJ McClanahan, author of, "The Overachiever's Dilemma," whose wakeup call was and continues to be dealing with stress and depression by totally focusing on the needs of others. https://cjmcclanahan.com/
Tue, 16 Nov 2021 13:45:54 +0000Ep - 260 Stephan Spencer
In this episode I speak with uber SEO thought leader, Stephan Spencer, whose wakeup call was surviving unharmed from a car accident that should have killed him and more recently turning to his higher power and say, "Give me a job to do on Earth to make a difference." https://www.stephanspencer.com/
Sun, 14 Nov 2021 16:34:55 +0000Ep - 259 Scot McKay
In this episode I speak with dating and relationship coach and host of the Mountain Top Podcast, Scot McKay, whose wakeup call was getting out of a horrendous first marriage to figuring out what makes for the best relationships and how to have men have one AND realizing how important freedom is as he has traveled the globe worldschooling his kids. https://mountaintoppodcast.com/
Thu, 11 Nov 2021 15:32:00 +0000Ep - 258Todd Cherches
In this episode I speak with Todd Cherches, Marshall Goldsmith 100 Coach, author of "VisuaLeadership: Leveraging the Power of Visual Thinking in Leadership and Life," and CEO/co-founder of BigBlueGumball, whose wakeup call was working for so many toxic bosses and knowing there was a better way to lead and also discovering the power of visual thinking. http://www.bigbluegumball.com/
Tue, 09 Nov 2021 16:34:35 +0000Ep - 257 Simon Mainwaring
In this episode I speak with return guest, Simon Mainwaring, CEO of We First and author of the new book. "Lead with We," whose wakeup call was seeing how companies were paying lip service to having a stakeholder company that wouldn't happen until leaders stepped up and would lead with we. https://www.leadwithwe.com
Sun, 07 Nov 2021 16:39:57 +0000Ep - 256 Jenn Lim
In this episode I speak with Jenn Lim, author of, "Beyond Happiness: How Authentic Leaders Prioritize Purpose and People for Growth and Impact," and CEO of Delivering Happiness whose wake up calls included the death of her dad twenty years ago and recently of her close friend and partner, Tony Hsieh (former CEO of Zappos) which resulted in her needing to discover HER purpose and core values. https://jennlim.com/
Wed, 03 Nov 2021 15:21:30 +0000Ep - 255 Shari Foos
In this episode I speak to Shari Foos, Marriage and Family Therapist and founder of The Narrative Method, whose wakeup call was realizing how people could use fictional stories to overcome adverse childhoods and also how that can be applied to help healthcare workers suffering from burnout using Narrative Medicine. https://www.thenarrativemethod.org/
Tue, 02 Nov 2021 07:00:00 +0000Ep - 254 Dave Stewart
In this episode I speak to Dave Stewart, founder and the face of AGEIST and host of the Superage Podcast, whose wakeup call was discovering that little was being said about the modern 50+ and highly influential demographic and so he jumped in and became one of its leading authorities. https://www.weareageist.com/
Sun, 31 Oct 2021 14:08:37 +0000 Ep - 253 Fred Joyal
Fred Joyal In this episode I speak with Fred Joyal, founder of the leading referral company, 1-800-DENTIST and author of, "Superbold: From Under-confident to Charismatic in 90 Days," whose wakeup call was his determination to overcome being shy because of realizing how much it caused him to miss out on things. https://fredjoyal.com/
Thu, 28 Oct 2021 07:00:00 +0000 Ep - 252 Rhett Power
In this episode I speak with entrepreneur turned #1 Thought Leader on Entrepreneurship, Rhett Power, whose wakeup call was "quitting" various successful ventures when he felt finished with them and they were no longer aligned with his purpose. https://rhettpower.com/
Tue, 26 Oct 2021 20:51:59 +0000Ep - 251Amanda Slavin
In this episode, that is one of my all-time favorites, I speak with the highly accomplished, Amanda Slavin, Co-founder of CatalystCreativ and author of the best selling book, "The Seventh Level," whose wakeup call was marrying someone who was good for her by being good to her and also becoming a mom in her journey to feel like a whole and wholly at peace person. https://www.catalystcreativ.com/
Sun, 24 Oct 2021 16:28:19 +0000Ep - 250 Mark C. Thompson
In this episode I speak with Mark C. Thompson, Chairman of the Chief Executive Alliance and the World's #1 CEO Coach according to Thinkers50 whose wakeup call was more of a through line in his life realizing he could help the most powerful leaders achieve epic goals that could change the world and future. https://www.markcthompson.com/
Thu, 21 Oct 2021 16:13:57 +0000Ep - 249Steve Mosko
In this episode I spoke with Steve Mosko, CEO of Village Roadshow Entertainment (VREG), who brought us "Joker" and "The Matrix Resurrections," whose wakeup calls included being told he should go to trade school in high school, being hacked while at Sony Entertainment and keeping VREG viable through the pandemic. https://vreg.com/senior-management/
Tue, 19 Oct 2021 07:00:00 +0000Ep - 248 Liz Wiseman
In this episode I speak with Liz Wiseman, multi-NY Times best selling author of her recent book: "Impact Players," focused on identifying and growing your best people and whose wakeup call was being able to separate people's intent from their behavior and using that to avoid conflicts with some of the most challenging leaders in the corporate world and to maximize HER impact. https://thewisemangroup.com/
Sun, 17 Oct 2021 02:42:23 +0000Ep - 247 Lisa Earle McLeod
In this episode I speak with Lisa Earle McLeod, author of "Selling with Noble Purpose," whose wakeup call came when she heard the tributes to her school teach mother at her funeral, when Lisa was 29 and pregnant and was moved to ask herself what her own purpose might be. https://www.mcleodandmore.com/
Thu, 14 Oct 2021 17:17:18 +0000Ep - 246 Marilyn Gist
In this episode I speak with Marilyn Gist, author of "The Extraordinary Power of Leader Humility," and the importance of respecting people's dignity, whose wakeup call was discovering that a former subordinate became much more productive and successful after being praised and supported than being criticized which Marilyn had done. https://www.marilyngist.com/
Tue, 12 Oct 2021 15:26:00 +0000Ep - 245 Deborah Westphal
In this episode I speak with Deborah Westphal, former CEO of Toffler Associates, and author of "Convergence," whose wakeup call was coming from an engineering background and realizing the importance of considering people in planning for the future. https://deborahwestphal.com/
Sun, 10 Oct 2021 17:03:04 +0000Ep - 244 Rob Nail
In this episode I speak with Rob Nail, former CEO Singularity University, advisor, mentor and coach whose wakeup call was realizing his special talent to build bridges and companies and how important that was to visionaries to get their vision into the world. https://www.linkedin.com/in/robnail/
Thu, 07 Oct 2021 16:13:34 +0000Ep - 243 Lilli Bewley
In this episode I speak with Lilli Bewley, host of the "Attract Health Build Wealth? podcast and developer of her "Align into Authenticity" program for women whose wakeup call was a suicidal moment with a gun in hand when she realized she wanted to live but would need to change her life path and mission. https://www.attracthealthbuildwealth.com/
Tue, 05 Oct 2021 15:27:49 +0000Ep - 242 Brendan Kane
In this episode I speak with Brendan Kane, one of the pioneers in influencers as a marketing vehicle, author of "Hook Point" and "One Million Followers" whose wakeup call was being smacked by his dad and told to think before he spoke and also how he outthought a bully by leveraging an influencer group. Listen and be in for a treat with someone who is so clear and articulate it almost hurts. https://brendanjkane.com/
Sun, 03 Oct 2021 15:26:49 +0000Ep - 241 John Baldoni
In this episode I speak with recognized and internationally awarded leadership speaker, coach, author of 15 books including, "GRACE: A Leader's Guide to a Better Us," whose wakeup call was being angered by all in incivility in the world and his wanting to instead highlight what is good and how grace can be something we can all strive for. https://johnbaldoni.com/
Thu, 30 Sep 2021 07:00:00 +0000Ep - 240 Rick Jordan
In this episode I speak with Rick Jordan, Founder & CEO of ReachOut Technology, best-selling author and host of "All In Podcast," whose wakeup call or more his through line is looking for the unifying truth in the world. https://podcasts.apple.com/us/podcast/all-in-with-rick-jordan/id1450998120
Tue, 28 Sep 2021 17:14:29 +0000Ep - 239 Maria Hvorostovsky
In this episode I speak with Maria Hvorostovsky, CEO of HVO Search and organizer of Women Who Win Lunch whose wakeup call was being an only child and then needing to be largely responsible for her younger twin siblings who were born when she was 14 and been on the "be responsible" wheel ever since. https://www.linkedin.com/in/mariahvor/
Sun, 26 Sep 2021 15:01:19 +0000Ep - 238 Kevin Edwards
In this episode I speak with Kevin Edwards, Director of Digital Operations and host of the Real Leaders Podcast, whose wakeup call was learning to subordinate his own personal passions to support the vision and team around him that are growing Real Leaders. https://real-leaders.com/author/kevin-edwards/
Thu, 23 Sep 2021 16:48:36 +0000Ep - 237 Scott Jeffrey Miller
In this episode I speak to return guest Scott Jeffrey Miller, host of "On Leadership with Scott Miller," and author of "Master Mentors: 30 Transformational Insights from Our Greatest Minds," whose wakeup call was moving from transactional to transformational and loving the wisdom from his amazing contributors. https://www.scottjeffreymiller.com/
Tue, 21 Sep 2021 15:10:48 +0000Ep - 236 Jay Abraham
In this episode I speak with Jay Abraham, one of the world's foremost nonlinear strategic/critical thinkers who has increased the bottom lines of more than 10,000 clients in more than 1000 industries whose wakeup call was realizing he had an insatiable curiosity about all things business and beyond and an uncanny ability to connect dots that turned into huge returns for companies. http://abraham.com
Sun, 19 Sep 2021 07:00:00 +0000Ep - 235 Ruth Gotian
In this episode I speak with Ruth Gotian, Chief Learning Officer and Assistant Professor of Education in Anesthesiology and former Assistant Dean of Mentoring and Executive Director of the Mentoring Academy at Weill Cornell Medicine, Thinkers50 Radar List awardee and author of the upcoming book, "The Success Factor," whose wakeup call was noticing the commonalities that highly successful people have ranging from Nobel laureates to astronauts to MD/PhDs that she worked closely and her wanting to make those attributes available to anyone who wants to succeed. https://www.ruthgotian.com/about
Thu, 16 Sep 2021 14:21:16 +0000Ep - 234Janice Litvin
In this episode I speak with Janice Litvin, author of "Banish Burnout Toolkit," whose wakeup call was the downturn in the economy in 2008 and her transitioning from tech recruiting to Zumba (zoom based yoga) instructor, but wanting to do something to alleviate the fear and pain in people who were burning out in their jobs. https://janicelitvin.com/
Tue, 14 Sep 2021 14:38:09 +0000Ep - 233 Rusty Gaillard
In this episode I speak with Rusty Gaillard, Stanford MBA/13 year Apple employee whose wakeup call came when he got divorced and realized he wasn't feeling fully alive and who then transitioned to being a successful speaker/transformational coach, founder of Silicon Valley Dreambuilders, who offers up a great description of his coaching process. https://www.svdreambuilders.com/
Sun, 12 Sep 2021 07:00:00 +0000Ep - 232 Adam Gilad
In this episode I speak with Adam Gilad, CEO and Founder of Kyyndr and the Kynndr Summit, whose wakeup call was recovering from a traumatic relationship breakup and realizing how he and the world were hungry for deeper and kinder relationships. http://kyyndr.com
Thu, 09 Sep 2021 07:00:00 +0000Ep - 231 Dr. Sam Qurashi
In this episode I speak with Dr. Sam Qurashi, who left the field of addiction medicine after seven years when he woke up to all the ways to help people heal from their mental and other issues that traditional medicine was missing. He shares his transformational thoughts and concept across social medial including more than 700,000 IG followers to help people who are. https://www.instagram.com/samqurashi/ https://www.youtube.com/c/samqurashi
Tue, 07 Sep 2021 18:45:32 +0000Ep - 230 Dr. Mena Mirhom
In this episode I speak to Mena Mirhom, M.D., Assistant Professor of Psychiatry and Columbia University Medical Center, co-author of, "Women's Pearls: A Focus on Women's Mental Health," advisory board member of Healthcorps and a partner to the NBA's Player Association re: mental health, whose wakeup call was noticing the lack of justice with regard to mental health care for women and minorities and want to correct that. https://www.healthcorps.org/staff/dr-mena-mirhom/
Sun, 05 Sep 2021 13:06:48 +0000Ep - 229 Howard Getson
In this episode I speak with Howard Getson, CEO of Capitalogix whose wakeup call was dialing the operator when he was two and a half to tell her that his nanny was physically abusing (and ended up killing) his nine month old brother. Since then his life as been one of taking charge and control and building a future and companies and helping the world make the most of what comes next. https://www.linkedin.com/in/hgetson/
Thu, 02 Sep 2021 07:00:00 +0000Ep - 228 Marshall Goldsmith
In this episode I speak to the world's #1 Executive Coach and WSJ multi-bestselling author, Marshall Goldsmith, whose wakeup call was realizing that leaders often needed to focus more on stopping negative behaviors to reach their full potential and also many years ago when he became a philosophical Buddhist, which he explains beautifully. http://marshallgoldsmith.com
Wed, 01 Sep 2021 15:07:06 +0000Ep - 227 Eliza VanCort
In this episode I speak with Eliza VanCort, women's empowerment leader and author of, "A Woman's Guide to Claiming Space," whose wakuep calls were being kidnapped at a young age by her schizophrenic mother and then more recently an accident that left her with a major head and brain injury that she needed to come back from. https://www.elizavancort.com/
Sun, 29 Aug 2021 23:04:24 +0000Ep - 226 Brandon T. Adams
In this episode I speak with Brandon T. Adams, an Emmy Award Winning Producer, entrepreneur, speaker coach and video marketing expert whose wakeup call was realizing that success was helping others to become the best version of themselves.
https://www.brandontadams.com/
Thu, 26 Aug 2021 17:24:56 +0000Ep - 225 John Whyte, M.D
In this episode I speak with John Whyte, M.D., Chief Medical Officer at WebMd whose wakeup call was being inspired by his parents and his Faith to be of service to both individuals and the wider world through affecting healthcare policy. https://www.webmd.com/john-whyte
Tue, 24 Aug 2021 07:00:00 +0000Ep - 224April Rinne
In this episode I speak with April Rinne, world renowned futurist and author of "FLUX: 8 Superpowers for Thriving in Constant Change," whose wakeup calls included her parents influence both positive about exploring the world and negative from some of the family dynamics and also the death of both of her parents when she was 20. https://aprilrinne.com/
Sun, 22 Aug 2021 13:43:54 +0000Ep - 223 Steve Hoffman
In this episode I speak with Steve Hoffman, Captain and CEO of Founders Space, author of "Make Elephants Fly," and "Surviving a Startup," whose wakeup call was being very shy and introverted and standing up to a bully when he was young and realizing if he could do that, he could do anything. https://www.foundersspace.com/hoffman/
Thu, 19 Aug 2021 07:00:00 +0000 Ep - 222 Oleg Konovalov
In this episode I speak to Oleg Konovalov, referred to as the da Vinci of Visionary Leadership and author of, "The Vision Code," whose wakeup call was frequently getting into trouble by letting his curiosity take him wherever it wanted him to go. https://www.olegkonovalov.com/
Tue, 17 Aug 2021 07:00:00 +0000Ep - 221 Daniel Liebeskind
In this episode I speak to Daniel Liebeskind, founder and CEO of Topia, a fully customizable spatial-based virtual gathering platform, whose wakeup call was realizing that creative people may be the last segment of the population not replaceable by AI and wanting to create a space for them to co-create. https://topia.io/
Thu, 12 Aug 2021 07:00:00 +0000Ep - 220Jonathan Brill
In this episode I speak with Jonathan Brill, keynote speaker, former Global Futurist at Hewlett-Packard, Managing Director at Resilient Growth Partners and author of: "Rogue Waves: Future-Proof Your Business to Survive and Profit from Radical Change," whose wakeup call was realizing that nearly everything we face in present or future we have already been through in the past and if we learn from those prior events and add new technological advancements we can do a better job of handling anything that comes our way. http://jonathanbrill.com.
Tue, 10 Aug 2021 07:00:00 +0000Ep - 219 Dave Stachowiak
In this episode I speak to Dave Stachowiak, host of a top rated leadership podcast, Coaching for Leaders and founder of Coaching for Leaders Academy whose wakeup call was allowing his boss at Dale Carnegie to talk him out of quitting, because his boss saw potential in him that he couldn't see. https://coachingforleaders.com/
Sun, 08 Aug 2021 07:00:00 +0000Ep - 218Sean Entin
Sean Entin - "I can, I shall, I will," is the mantra of Sean Entin, Founder of http://strokehacker.com whose wakeup call was being told he would never walk or talk after suffering a stroke during training Navy Seal.
Thu, 05 Aug 2021 17:02:34 +0000Ep - 217 Tiffani Bova
IN this episode I speak with Tiffani Bova, global growth evangelist at Salesforce and author of the WSJ bestselling book, "GROWTH IQ: Get Smarter About the Choices that will Make or Break Your Business," whose wakeup call was realizing that her "superpower" is being able to think and see "outside the box" from "inside the box" at large companies. https://www.tiffanibova.com/
Tue, 03 Aug 2021 07:00:00 +0000Ep - 216 Gary Sanchez
In this episode I speak with Gary Sanchez, developer of the WHY Operating System whose wakeup call was feeling at a dead end in a successful dental practice until he sat down with Simon Sinek and discovered his WHY and now helps the world discover theirs. http://whyinstitute.com
Sun, 01 Aug 2021 14:32:55 +0000 Ep - 215 Marty Nemko
In this episode I speak with prolific author, writer, top career coach and amazingly clear thinker Marty Nemko, whose wakeup call - near the end of the episode and not to be missed - came from a lesson he learned from his Holocaust survivor, father. https://www.martynemko.com/
Wed, 28 Jul 2021 07:00:00 +0000Ep - 214 Jay Levin
In this episode I speak with Jay Levin, Executive Director of Equip Our Kids! which teaches children social and emotional intelligence and whose wakeup call was coming from a negative childhood and realizing he needed to make a positive difference in the world. https://equipourkids.org/
Sun, 25 Jul 2021 13:37:12 +0000 Ep - 213 Greg Stock
In this episode I speak with renowned scientist, academic AND author of the iconic book, The Book of Questions, and creator of The Game of Questions, digital app, Greg Stock, whose wakeup call was realizing that his popular book and new app are his most important contributions to the world. https://en.wikipedia.org/wiki/Gregory_Stock
Wed, 21 Jul 2021 07:00:00 +0000 Ep - 212 Mike Garson
In this episode I speak with Mike Garson, Grammy nominated composer of more than 5000 pieces of music, long time pianist for David Bowie, whose wakeup call was realizing the healing power of music and bringing that to millions of people around the world.
Sun, 18 Jul 2021 14:33:36 +0000Ep - 211 Lisa Tamati
In this episode I speak with Lisa Tamati, ultra endurance athlete, speaker and best selling author about her latest book, "Relentless - How A Mother And Daughter Defied The Odds," about her wakeup call refusing to let her 74 year old mom die and bringing her back to full health. http://lisatamati.com
Wed, 14 Jul 2021 14:49:32 +0000Ep - 210 Tim Ringgold
In this episode I speak with music therapist, and host of the Reduce Your Stress podcast and Stress Elimination Summit, Tim Ringgold, whose wakeup call was going from healing others with music to personally being healed by it. https://www.timringgold.com/
Sun, 11 Jul 2021 13:25:21 +0000Ep - 209 Amy Braun
In this episode I speak with Amy Braun, CEO of HealthCorps, a non-profit committed to saving lives by addressing health inequities in at-risk communities through educational leadership, programming and service training whose wakeup call was becoming really angry when she met with underserved youth where the "system" and they themselves had given up on. http://healthcorps.org
Wed, 07 Jul 2021 07:00:00 +0000Ep -208 R "Ray" Wang
In this episode I speak with R "Ray" Wang, author of "Everybody Wants to Run the World," Founder and Chairman of Constellation Research, co-host and co-founder of DisruptTV whose wakeup call was combining his tenacious immigrant mindset with a combination of ADD and an insatiable curiosity to solve wide ranging problems to achieve his amazing success. http://raywang.org
Sun, 04 Jul 2021 14:29:58 +0000Ep - 207 Carole Robin
In this episode I speak with Carole Robin, co-author of, "Connect: Building Exceptional Relationships with Family, Friends and Colleagues," whose wakeup call was having students confront her about finally acting "human" many years ago which caused her to begin to teach her "Interpersonal Dynamics" course at Stanford Graduate School of Business (a.k.a. "Touchy feely"). https://connectandrelate.com/
Wed, 30 Jun 2021 12:03:01 +0000Ep - 206 Amy Morin
In this episode I speak with Amy Morin, Editor-in-Chief of Verywell Mind, host of Verywell Mind podcast whose wake up call was turning the sudden death of her first husband and mother into becoming a mental strength expert and top TEDx speaker.
Sun, 27 Jun 2021 13:49:51 +0000 Ep - 205 Jennifer McCollum
In this episode I speak with Jennifer McCollum, CEO of Linkage, a leadership development firm whose wakeup call was realizing that DEI research and programs weren't making a difference and her company discovering a way to make that difference. https://www.linkageinc.com/
Wed, 23 Jun 2021 13:39:24 +0000Ep - 204 Jen Fisher
In this episode I speak to Jen Fisher, Chief Well-Being Officer at Deloitte, host of the Work Well podcast and co-author of, "Work Better Together," and whose wakeup call was developing breast cancer and realizing she needed to take better care of herself. https://www.linkedin.com/in/jen-fisher-7403868/
Sun, 20 Jun 2021 13:25:39 +0000Ep - 203 Michelle Seiler Tucker
In this episode I speak with Michelle Seiler Tucker, author of, "EXIT RICH: The 6 P Method to Sell Your Business for Huge Profit," and Founder and CEO of Seiler Tucker Inc. whose wakeup call was seeing how few small businesses succeed or are sold at a reasonable price for their founders and wanting to fix that. https://seilertucker.com/
Wed, 16 Jun 2021 07:00:00 +0000Ep - 202 Dr. Betty Uribe
In this episode I speak with Dr. Betty Uribe, international banking executive, transformational change agent through values based leadership and author of the international best-selling book, #Values, who has had multiple wakeup calls and also shares insights into the mindset, cutlure and challenges of the Latino community. http://drbettyuribe.com
Sun, 13 Jun 2021 15:44:29 +0000Ep - 201 Finnian Kelly
n this episode I speak to Finnian Kelly, world-renowned speaker and creator of http://Intentionality.com whose wakeup call was the breakup of a relationship four years ago and his intention to discover his true, real self.
Wed, 09 Jun 2021 12:33:06 +0000Ep - 200 Rob LoCascio
In this episode I speak with Rob LoCascio, Founder and CEO of LivePerson and inventor of online chat whose wakeup call was realizing that to succeed as an entrepreneur requires never giving up no matter how many failures or setbacks you endure. https://www.liveperson.com/company
Sun, 06 Jun 2021 12:07:51 +0000 Ep - 199 Joshua Spodek
In this episode I speak with Joshua Spodek, PhD, MBA, mutil-TEDx speaker and author of Leadership Step by Step and Initiative, whose wakeup call was how nature is losing out to conspicuous consumption and how we can reverse that, "one piece of litter at a time." http://joshuaspodek.com
Wed, 02 Jun 2021 07:00:00 +0000Ep - 198 Scott O'Neil
In this episode I speak with Scott O'Neil, CEO of the Philadelphia 76ers and author of "Be Where Your Feet Are," who's had many wakeup calls including a trip he took with his mom and giving a eulogy for his best friend who died by suicide.
Sun, 30 May 2021 13:58:39 +0000Ep - 197 Barry Goldstein
In this episode I speak with Grammy Award winning composer and musician, and author of, "The Secret Language of the Heart," Barry Goldstein, whose wakeup call came at age 3 when he heard and watched his mother play the piano and how the music filled the room and his mind... and his future. https://www.barrygoldsteinmusic.com/
Wed, 26 May 2021 15:23:42 +0000Ep - 196 Amilya Antonetti
In this episode I speak with Amilya Antonetti, entrepreneur, speaker, force of nature and creator of the Genius Key, which is a disruptive people management and people maximizer program whose wakeup call was getting past traumas in her life and always be about taking action and never about being a victim. http://amilya.com
Sun, 23 May 2021 13:55:56 +0000Ep - 195 Dorie Clark
In this episode I speak with Dorie Clark, one of the Top 50 business thinkers in Thinkers50, #1 Communication Coach in the world, multiple award winning author who talked about a relatively recent wakeup call where she attended a Broadway musical and woke up committed to creating a musical that she is aiming to have come out on Broadway in 2026. http://dorieclark.com
Wed, 19 May 2021 14:32:38 +0000Ep - 194 Ram Charan
In this episode I speak with Ram Charan, global CEO advisor, Harvard Business School faculty author of 30+ books with his newest book, Rethinking Competitive Advantage, and whose wakeup call was learning about the importance of customers and cash flow as a 10 year old selling shoes from his parents' store in India. https://ram-charan.com/
Sun, 16 May 2021 14:25:59 +0000Ep - 193 Cameron Herold
In this episodeI speak with Cameron Herold, business growth guru, best selling author of 5 books and founderof the COO Alliance whose wakeup call was realizing that his lifelong ADD and bipolar tendencies were a gift and key to his success more than a hindrance, even in spite of the downsides.Invest In Your Leaders Course https://InvestinYourLeaders.com/
Wed, 12 May 2021 13:12:21 +0000Ep - 192 Scott Jeffery Miller
In this episode I speak with Scott Jeffrey Miller, author of Marketing Mess to Brand Success, and former Chief Marketing Officer for Franklin Covey, whose wakeup call was realizing how much more she learned from mistakes than successes.
Sun, 09 May 2021 07:00:00 +0000Ep - 191 Jordan Peterson
In this episode I speak with Jordan Peterson, one of the world's most influential public intellectuals and author of "Beyond Order: 12 More Rules for Life," the sequel to his mega best selling, "12 Rules for Life," whose wakeup call was deciding to speak the truth during his twenties when he was disappointed in himself for not being honest. https://www.jordanbpeterson.com/
Wed, 05 May 2021 07:00:00 +0000Ep - 190 Adrian Gostick
In this episode I speak with Adrian Gostick, co-author with Chester Elton of "Anxiety at Work: 8 Strategies to Help Teams Build Resilience, Handle Uncertainty and Get Stuff Done." whose wakeup call was realizing how pervasive and disruptive anxiety at work is and wanting to do something to help that. https://www.thecultureworks.com/keynotes/
Sun, 02 May 2021 13:50:30 +0000Ep - 189 Todd Miller
In this episode I speak to Todd Miller, author of "ENRICH: Create Wealth in Time, Money and Meaning" whose wakeup call was seeing how dangerous it was to be too invested in your job at the expense of your life.
Wed, 28 Apr 2021 07:00:00 +0000Ep - 188 Oscar Chavez
In this episode I speak with Oscar Chavez, international keynote speaker and mentor to 600 startups and entrepreneurs whose wake up call was waking up to realize that his drive for power was more ego driven and that he wanted to be of service to the world. https://www.oscar-chavez.com/dominate
Sun, 25 Apr 2021 14:46:21 +0000Ep - 187 Tim Davis
In this episode I speak with Tim Davis, President of the UPS Store, whose wakeup call was having the role and responsibility of leadership thrust upon him and his seizing the opportunity to become it.
Wed, 21 Apr 2021 12:21:54 +0000Ep - 186 Stacey Freedenthal
In this episode I speak with Stacey Freedenthal, who went from suicidal to suicidologist and is the author of, "Helping the Suicidal Person: Tips and Techniques for Professionals." https://www.speakingofsuicide.com/
Sun, 18 Apr 2021 07:00:00 +0000Ep - 185 Steven Kotler
In this episode I speak with Steven Kotler, multi New York Times best selling author and author of new book, The Art of Impossible, whose wakeup call was discovering the components that lead to flow and the neurobiology to explain it. https://www.flowresearchcollective.com/
Wed, 14 Apr 2021 14:51:25 +0000Ep - 184 Anna McCoy
In this episode I speak with Coach Anna McCoy, coach, entrepreneur, founder of Antiracism Society of America, former CEO of Empowering a Billion Women about learning to be loving towards the world and resilient to herself after a childhood of abuse
Sun, 11 Apr 2021 15:44:00 +0000Ep - 183 Houston Kraft
In this episode I speak with Houston Kraft, Co-Founder of http://characterstrong.com and author of "Deep Kindness" about how a camp experience with a special counselor showed him the transformational power of kindness.
Wed, 07 Apr 2021 07:00:00 +0000Ep - 182 Jonas Kaiser, Vanessa Wolf
In this episode I speak with Jonas Kaiser, Co-Founder and CTO, and Vanessa Wolf, CEO, of Odyssey, the world's first space wellness startup about their wakeup calls realizing that if people journeyed into space for an intense and "out of this world" wellness journey, they would come back to Earth changed. https://iamodyssey.com/
Sun, 04 Apr 2021 15:13:32 +0000Ep - 181 Ryan Detert
In this episode I speak with Ryan Detert, CEO of Influential, the world's largest influencer marketing company whose wakeup call was how to turn millions of followers into millions of $$$ for the biggest brands in the world and by the end we get up close and personal. http://influential.co
Wed, 31 Mar 2021 15:22:26 +0000Ep - 180 Reef Karim
In this episode I speak with transformational, neuroscientist, psychiatrist and creator of the Master the Madness and Design Your New Normal Programs, Reef Karim, whose wakeup call was daring to go against generations of family pressure to live the life he was meant to live. http://reefkarim.com
Sun, 28 Mar 2021 15:18:52 +0000Ep - 180 David Komlos
In this episode I speak with David Komlos, CEO, Syntegrity and Co-Author of: "Cracking Complexity: The Breakthrough Formula for Solving Just About Anything," about his wakeup call at discovering some complex theories and methods that he could simplify and make practical that can lead to solutions to some of the most complex challenges the world is facing. http://syntegritygroup.com
Wed, 24 Mar 2021 12:29:28 +0000Ep - 179 Jay Samit
In this episode I speak with internationally renown expert in innovation and disruption, Jay Samit, about his new book, "Future Proofing You," about his wakeup call from becoming a father and knowing he had no choice to never give up and always learn from setbacks and always focus on data not drama.
Sun, 21 Mar 2021 13:47:58 +0000Ep - 178 Jeff Madoff
In this episode I speak with Jeff Madoff, author of, "Creative Careers: Making a Living with Your Ideas," top designer for Ralph Lauren and Tiffany, playwright, director and more whose wakeup call was falling in love with the stories his grandfather would tell him and being supported in loving storytelling by his parents.
Wed, 17 Mar 2021 15:02:22 +0000Ep - 177 Zak Williams
In this episode I speak with Zak Williams, whose wakeup call was the suicide of his dad, Robin Williams, and his needing to find the road back through his grief and chaos of emotions.
Sun, 14 Mar 2021 08:00:00 +0000 Ep - 176 Lee Benson
In this episode I speak with accomplished CEO, visionary and CEO of Execute to Win, Lee Benson, whose wakeup call was seeing how connecting culture to financial results can transform an organization and produce exponential results AND happy, engaged people. http://etw.com
Wed, 10 Mar 2021 14:35:57 +0000Ep - 175 Ravishankar Gundlapalli
In this episode I speak to Ravishankar Gundlapalli, Founder and CEO of MentorCloud, about his wakeup call to move from a success career with a technical focus to changing the world through mentoring.
Sun, 07 Mar 2021 15:32:22 +0000Ep - 174 Katharine Manning
In this episode I speak with Katharine Manning, expert trainer and consultant on trauma and victimization in the workplace and author of, "The Empathetic Workplace: 5 Steps to a Compassionate, Calm and Confident Response to Trauma on the Job," about her wakeup call after having witnessed domestic violence in her childhood home. http://katharinemanning.com
Wed, 03 Mar 2021 14:43:36 +0000Ep - 173 Jeff Kavanaugh
In this episode I speak with Jeff Kavanaugh, co-author of "The Live Enterprise" and global head of the Infosys Knowledge Institute whose wakeup call was realizing an organization needs to function as if it is alive with all parts working together and tying that back to his farmer roots.
Sun, 28 Feb 2021 16:32:50 +0000 Ep - 172 Alan Stein Jr.
In this episode I speak with Alan Stein Jr. keynote speaker, best selling author of, "Raise Your Game," and basketball performance coach to NBA all stars including Steph Curry, Kevin Durant and Kobe Bryant and whose wakeup call was going from a star basketball player in HS to sitting on the bench in college, becoming embittered and then turning his life around.
Wed, 24 Feb 2021 15:58:59 +0000Ep - 171 Blaine Bartlett
In this episode I speak with Blaine Bartlett whose name is synonymous with Compassionate Capitalism and whose wakeup call was discovering how compassion can lead to success and might just fix what's wrong with the world.Scheduling:
Sun, 21 Feb 2021 06:25:46 +0000Ep - 170 Andre Norman
In this episode I speak with former prisoner with a 100 year sentence turned Harvard Fellow at their law school, Andre Norman, whose wakeup call was realizing that he was the "king of nothing" in prison and that he could choose to stop being a quitter to going to Harvard. https://andrenorman.com/
Wed, 17 Feb 2021 16:24:23 +0000Ep - 169 JeVon "JT" McCormick
In this episode I speak with JeVon "JT" McCormick, CEO of Scribe Media, whose wakeup call was taking charge of his life after an incredibly horrendous childhood.
Sun, 14 Feb 2021 16:38:43 +0000Ep - 168 Suneel Gupta
In this episode I speak with Suneel Gupta, author of "Backable," about his wakeup call being inspired by his grandmother and daughter to be the best version of himself and how doing that can make all of us backable.
Wed, 10 Feb 2021 15:43:25 +0000Ep - 167 Sheel Bhuta
In this episode I speak with Sheel Bhuta who is a holistic health practitioner, trauma survivor and lives with Multiple Sclerosis whose wakeup call was how her illness freed her from depression.
Sun, 07 Feb 2021 17:50:48 +0000Ep - 166 Marcus "Bellringer" Bell
In this episode I speak to Marcus "Bellringer" Bell, American music producer, songwriter, activist and entrepreneur and creator of the "Wealth and Impact Bootcamp" whose wakeup call was paying forward the love and encouragement he received and learned from his late mother who did so much for the world.
Wed, 03 Feb 2021 17:44:29 +0000Ep - 165 Erwin Valencia
In this episode I speak with Erwin B Valencia, high performance and sports medicine specialist and the first Filipino, raised and educated in the Philippines to be hired full time on the medical staffs of a MLB and then a NBA team about his wakeup call when after first being rejected to work in NBA, he spent a birthday in Prague giving out 300 hugs and upon trusting the universe was offered five jobs with NBA teams without sending out any resumes. https://erwinvalencia.com/
Sun, 31 Jan 2021 15:13:59 +0000Ep - 164 Amanda Holmes
In this episode I speak with Amanda Holmes, CEO and Chairman of Chet Holmes International was having to take over her dad's company at age 24 when he died and go from a singer songwriter to a corporate CEO and also her more recent awakening to the importance of spirituality in her life and to the companies she works with.
Wed, 27 Jan 2021 15:47:45 +0000Ep - 163 Vinnie Tortorich
In this episode I speak with Vinnie Tortorich, speaker, podcaster and author of "Fitness Confidential: Adventures in the Weight-Loss Game," whose wakeup call was realizing how failure was his friend and best teacher.
Sun, 24 Jan 2021 17:44:34 +0000Tribute to Larry King
Sun, 24 Jan 2021 17:00:00 +0000Ep. 2 - Larry King
On this episode, Im excited to have my friend, television legend Larry King, on the show. Come along as Larry shares the wakeup calls in his life that inspired his curiosity about the world and people, and a love for making people laugh.
Wed, 20 Jan 2021 18:04:41 +0000Ep - 162 Avi Loeb
In this episode I speak with Avi Loeb, Harvards former Chair of Astronomy, astrophysicist, and author of "Extraterrestrial: The First Sign of Intelligent Life Beyond Earth," whose wakeup call was realizing that his personal commitment to science would need to override the pushback from the scientific community.
Sun, 17 Jan 2021 18:01:37 +0000Ep - 161 Michele Ruiz
In this episode I speak with Emmy winning television journalist, entrepreneur and CEO of BiasSync, Michele Ruiz, about her waking up to seeing and experiencing discrimination and her calling to do something to overcome it. http://biassync.com
Wed, 13 Jan 2021 17:14:43 +0000Ep - 160 Elise Hu -
In this episode I speak with Elise Hu, the host of TED Talks Daily, the flagship podcast from TED that's downloaded a million times a day, around the world, and former host at large at NPR, about being insatiably curious and growing up being "otherized" as the only Asian in her community, which was not a positive connotation.
Sun, 10 Jan 2021 21:30:03 +0000Ep - 159 Steve Rodgers
In this episode I speak with former Warren Buffett CEO and author of "The IGI Principles," Steve Rodgers about his wakeup call when a spiritual awakening saved him from alcoholism and how he then went on to bring that into the lives of his clients and companies he has worked with.
Sun, 03 Jan 2021 08:00:00 +0000Ep - 158 Rabbi Steve Leder
In this episode I speak with Rabbi Steve Leder about his new book, The Beauty of What Remains: How Our Greatest Fear Becomes Our Greatest Gift, and how his journey to wisdom "woke up" after the death of his father.
Sun, 27 Dec 2020 08:00:00 +0000Ep 157 Fred Dust
In this episode I speak with Fred Dust, author of "Making Conversation: Seven Essential Elements of Meaningful Communication," Senior Advisor to the Rockefeller Foundation on Global Pandemic Prevention and Response and former Global Managing Director at IDEO, whose wakeup call was watching his mom who was one of the best listeners cope with a stroke at a young age to continue to try to do that.
Sun, 20 Dec 2020 08:00:00 +0000Ep - 156 Nankhonde Kasonde-van den Broek
In this episode I speak with Nankhonde Kasonde-van den Broek, development activist, entrepreneur and Marshall Goldsmith 50 Global Leading Coach on her wakeup call realizing that focusing on pure achievement was preventing her from personally growing. http://khondezambia.com
Sun, 13 Dec 2020 17:16:19 +0000Ep - 155 Mitzi Perdue
In this episode I speak to Mitzi Perdue, environmentalist and syndicated columnist, human trafficking activist, wife of poultry magnate Frank Perdue, daughter of Ernest Henderson, co-founder of the Sheraton Hotel Chain, whose wakeup call was being inspired by these men to love people the way they did.
Sun, 06 Dec 2020 17:26:45 +0000Ep - 154 Dr. Stephen Klasko
In this episode I speak with Dr. Stephen Klasko, passionate advocate for the transformation of healthcare and higher education, President and CEO of Thomas Jefferson University and Jefferson Health on his wakeup call of taking on all the naysayers who have told him that what he wants to do is impossible.
Sun, 29 Nov 2020 17:17:42 +0000Ep - 153 Mike Leven
In this episode I speak with veteran hospitality executive and legend, Mike Leven, author of, "Cant Do It Yourself: How Commitment To Others Leads To Personal Prosperity," whose wakeup call was realizing he had a talent at seeing possibilities others couldn't see and empowering people to want to make them happen.
Sun, 22 Nov 2020 16:51:01 +0000Ep 152 Sharon Koifman
In this episode I interview Sharon Koifman, author of "Surviving Remote Work," Founder and President of Distant Job whose wakeup call was realizing how remote working was not only the future of work, but could make workers and companies much more productive.
Sun, 15 Nov 2020 08:00:00 +0000Ep - 151 Peter Hurley
In this episode I speak with world renowned headshot photographer, Peter Hurley, who is also the Founder of Headshot Crew, on his wakeup call from failing at so many things, but never giving up and then discovering he had a knack with a camera, that turned into a talent, gift and now something he teaches to others around the world.http://peterhurley.com
Sun, 08 Nov 2020 17:37:32 +0000Ep - 150 Matthew Shaw
In this episode I speak with poet, filmmaker, musician and author of "Atmosphere of Mona," Matthew Shaw, about his wakeup in needing to observe, understand and then using multiple media to share it with the world.www.texlahoma.com
Sun, 01 Nov 2020 07:00:00 +0000Ep - 149 Simon Mainwaring
In this episode I speak with Simon Mainwaring, CEO of We First Branding and host of the Lead With We podcast about his wakeup call around the death of his dad helping him to discover his purpose and help others do the same. http://leadwithwe.com
Sun, 25 Oct 2020 07:00:00 +0000Ep - 148 Mike Carruthers
In this episode I speak with Mike Carruthers, host of the highly ranked podcast, "Something You Should Know," whose wakeup up call was needing to pivot from a long career in radio especially after becoming a dad to two boys later in life. https://podcasts.apple.com/us/podcast/something-you-should-know/id1150124880
Sun, 18 Oct 2020 07:00:00 +0000Ep - 147 Emmanuel Kelly
In this episode I speak with global rock singer, Emmanuel Kelly,who was born deformed and left to die as an infant and was found by Iranian and Afghan soldiers who were shooting at each other and stopped when together they discovered compassion for Emmanuel and got him to an orphanage. His wakeup call was realizing that there was a reason he was born and survived and that was to bring joy, love and peace to the world.https://www.youtube.com/watch?v=yqg5g_HHw1E
Wed, 14 Oct 2020 07:00:00 +0000Ep - 146 Sameer Hasija
In this episode I speak with Sameer Hasija, Dean of Executive Education at INSEAD and co-author of, "The Phoenix Encounter Method," about needing to totally let go of your past and destroy your company in order to move into the future.
Sun, 11 Oct 2020 15:19:45 +0000Ep - 145 Robert Rosenberg
In this episode I speak with Robert Rosenberg, former CEO of Dunkin Donuts and author of, "Around the Corner to Around the World: A Dozen Lessons I Learned Running Dunkin' Donuts," who wakeup call was realizing that his arrogance at achievingearly success nearly destroyed the company and how becoming humble and learning from it, saved it.
Sun, 04 Oct 2020 07:00:00 +0000Ep - 144 Dr. Marcia Sirota
In this episode I Interview psychiatrist, podcast host, and best selling author, and founder of the Ruthless Compassion Institute, Dr. Marcia Sirota, about her always being extra sensitive to people's pain has defined her life.
Wed, 30 Sep 2020 07:00:00 +0000Ep - 143 Joseph Hamilton
In this episode I speak with Executive Director of Martin's House (a transitional living for recently released incarcerated men), Pastor and therapist Joseph Hamilton about his wake up call realizing his calling of helping people, plus he helps me overcome an internal issue I was having.
Sun, 27 Sep 2020 07:00:00 +0000Ep - 142 Karen Hardy
In this episode I speak with Karen Hardy, a nationally know risk industry pioneer, about how the sacrifice of her mother and her mother's belief in her enabled her to take on and succeed at multiple challenges and see how managing risk is an opportunity as opposed to something to be feared.
Wed, 23 Sep 2020 07:00:00 +0000Ep - 141 John Renesch
In this episode I speak with John Renesch, a pioneer in the Conscious Leadership movement, about waking up to the world needing different leaders if it is going to survive.
Sun, 20 Sep 2020 07:00:00 +0000Ep - 140 Warren Farrell
In this episode I interview Warren Farrell, co-author of "The Boy Crisis" and the "The Martin Luther King of the Men's Movement" according to GQ Magazine whose wakeup call was realizing and championing the role of men in their son's life and standing up for that against a severe backlash from the Women's Movement.http://warrenfarrell.com
Wed, 16 Sep 2020 07:00:00 +0000Ep - 139 Naomi Feil
In this episode I speak with Naomi Feil, creator of the Validation method. Her unique insight and empathy into the world of disoriented elders gives us new ways of communicating and forging relationships. There is a reason behind disoriented behavior and we can 'validate' the needs and feelings being expressed.https://vfvalidation.org/
Sun, 13 Sep 2020 07:00:00 +0000Ep - 138 Honorable David Shulkin
In this episode I speak with the Honorable David Shulkin, M.D., Ninth Secretary of the VA about his wakeup call in bringing better care to veterans and running into the politics of Washington.https://shulkinsolutions.com/
Wed, 09 Sep 2020 07:00:00 +0000Ep - 137 Srikumar Rao
In this episode I speak with Srikumar Rao, creator of Creativity and Personal Mastery, and who overflows with such serenity, kindness, warmth, acceptance and wisdom, you'll want to re-listen to this interview whenever you're feeling stressed
Sun, 06 Sep 2020 07:00:00 +0000Ep - 136 Margaret Heffernan
In this episode I speak with Margaret Heffernan, author of "Uncharted: How to Navigate the Future" TED talk speaker with more than 12 million views on her wakeup call about the importance of always speaking the truth, both to power and to oneself.https://www.mheffernan.com/
Wed, 02 Sep 2020 07:00:00 +0000Ep - 135 Matt Zerker
In this episode I speak with Matt Zerker, Founder and CEO of Tethr, a transparent community for men to safely show their vulnerability, whose wakeup call was realizing that being a high achiever could not protect him from nearly lifelong feelings of depression and even suicidal feelings that were greatly contributed to by his being bullied as a child.https://www.tethr.men/
Wed, 26 Aug 2020 07:00:00 +0000My Wakeup Call Update!
My Wakeup Call is on break until after September 1. Please check back after then and in the meantime when a wakeup call comes your way, do your best to wake up. Take good care and be safe.
Sun, 23 Aug 2020 07:00:00 +0000Ep - 134 Jay Izso
In this episode I speak with Jay Izso, worldwide podcast host of "A New Direction with Jay Izso," and also a renowned coach of maverick personalities at:http://coachingmarvericks.comabout his wakeup call of reaching a devastatingly low point in his life and how he had to "train" himself well.
Wed, 19 Aug 2020 07:00:00 +0000Ep 133 Brett Rapkin
In this episode I speak with multi-Emmy award winning director/writer/producer and director of the HBO Sports Special, "The Weight of Gold," Brett Rapkin, about his wakeup call about how awful life can be for Olympic athletes after winning their medals.https://www.podiumpictures.com/
Sun, 16 Aug 2020 07:00:00 +0000Ep 132 Jennifer Ty
In this episode I speak with Jennifer Ty, CEO, of the consistently 5 Star Home Health Awarded, Excell Home Care, whose wakeup call was being trained as an engineer but realizing a passion for risk taking to solve problems people were ignoring and about caring about people and the central importance of empathy.
https://www.excellhomecare.com/
Tue, 11 Aug 2020 07:00:00 +0000Ep - 131 Gregory Scott
In this episode I speak with Gregory Scott,the deeply heartfelt leader, President & CEO of Community Action Partnership of Orange County about how his Faith, his mother and mentors woke him up to a life of serving the underserved.
https://www.capoc.org/
https://www.facebook.com/CAPOC/
Sun, 09 Aug 2020 07:00:00 +0000Ep - 130 Dr. Kami Hoss
In this episode I speak to Dr. Kami Hoss, author of, "If Your Mouth Could Talk," about realizing how oral health is connected to all our health and much more.
Thu, 06 Aug 2020 07:00:00 +0000Ep - 129 Bill Liao
In this episode I speak with serial social entrepreneur, investor and diplomat, Bill Liao, about why it's so awkward for male friends to tell each other they love each other - when they truly mean it - and also about how visionaries think. And check out this article Bill continually updates:https://link.medium.com/EqiVBox6O7
Tue, 04 Aug 2020 07:00:00 +0000Ep - 128 Gary Hamel
In this episode I speak with Gary Hamel, named by the Wall St.Journal as "the world's most influential business thinker" and co-author of, Humanocracy: Creating Organizations as Amazing as the People Inside Them, on how he came to believe that people are not a means to an end, but an end in themselves and how companies will succeed putting that into action.
Sun, 02 Aug 2020 07:00:00 +0000Ep - 127 Chris Vance
n this episode I interview Chris Vance, Founder and CEO ofhttps://www.playgroundsessions.com/which teaches people to play the piano and who along with Quincy Jones produced the world's biggest piano recital at:https://www.facebook.com/watch/?v=274868297107590 where 7000 people learned "You Raise Me Up" and 925 people submitted videos and whose wakeup call was realizing that like many people he wanted to learn to play a musical instrument, but it was too difficult.
Thu, 30 Jul 2020 07:00:00 +0000Ep - 126 Mick Ebeling
In this episode I speak with Mick Ebeling, one of the Top 50 World's Greatest Leaders and Founder of Not Impossible and how he came to believe that nothing is impossible
https://www.notimpossible.com/
http://mickebeling.com/
Tue, 28 Jul 2020 07:00:00 +0000Ep - 125 Kathy Caprino
In this episode I speak with women empowerment thought leader and author of "The Most Powerful You," Kathy Caprino, about her journey with wakeup call from being stuck in a job she couldn't stand to now helping women around the world become brave and realize and use the power they don't even know they have.
https://kathycaprino.com
Sun, 26 Jul 2020 04:00:00 +0000Ep - 124 David Cote
In this episode I speak with David Cote, former CEO of Honeywell and author of, "Winning Now, Winning Later: How Companies Can Win the Short Term While Investing in the Long Term," whose wakeup call was becoming a dad and also learning he had a counterintuitive ability to fix and grow companies.
Wed, 22 Jul 2020 04:00:00 +0000Ep - 123 Richard Levick
In this episode I speak with Richard Levick, strategic communications counsel on the highest-profile public affairs and business matters globally, on seeing injustice in the world as a young child and being committed to help correct them.
Sun, 19 Jul 2020 04:00:00 +0000Ep - 122 Alisa Cohn
In this episode I speak with the World's #1 Start Up Coach, Alisa Cohn, about her waking up from feeling unseen in life to taking charge of her life and inspiring all of us to do the same.
Wed, 15 Jul 2020 04:00:00 +0000Ep 121 Tom Steyer
In this episode I speak with 2020 Democratic Presidential Candidate, and super successful businessman turned progressive cause champion, Tom Steyer, on how he came to be so committed to serving the future through climate change initiatives, registering young voters, business and jobs recovery and much more.
Sun, 12 Jul 2020 04:00:00 +0000Ep - 120 Michael Ellsberg
In this episode I speak with author and activist, Michael Ellsberg, about his work decriminalizing the sex for cash industry and his wakeup call coming to terms with his Bipolar disorder.
Wed, 08 Jul 2020 04:00:00 +0000Ep - 119 Gayle Kirschenbaum
In this episode I speak with fine arts photographer, award winning film creator and director (of "Look at us now, Mother"), Gayle Kirschenbaum about the power of mental AND physical healing through forgiveness.
Sun, 05 Jul 2020 18:39:56 +0000Ep - 118 Colonel (Ret) Chris Kolenda
In this episode I speak with Colonel (Ret) Chris Kolenda, Founder of Strategic Leaders Academy whose wake up call was to to become a committed, determined leader and trainer of leaders after having been assaulted at 15.
Wed, 01 Jul 2020 04:00:00 +0000Ep - 117 Halee Fischer-Wright
In this episode I speak with "Back to Balance" author and CEO of the Medical Group Management Association, Halee Fischer-Wright, about her waking up to realizing how important it is to be a better listener if you want to be more impactful as a leader
Sun, 28 Jun 2020 14:38:59 +0000Ep - 116 Father Gregory Boyle
"You're much better than the worst you have ever done." In this episode I speak with Father Gregory Boyle, Founder of Homeboy Industries, one of the largest rehabilitators of gang members, and whose every word overflows with making the world a more forgiving place.
Tue, 23 Jun 2020 04:00:00 +0000Ep - 115 Dr. Gleb Tsipursky
In this episode I speak with world renowned "Disaster Avoidance Expert" and author of: "Resilience: Adapt and Plan for the New Abnormal of the Covid-19 Coronavirus Pandemic," Dr. Gleb Tsipursky about his waking up to how people make bad decisions by "trusting their gut" too much.
Sun, 21 Jun 2020 04:00:00 +0000Ep - 114 Bobby Herrera
In this episode I speak with Bobby Herrera, author of "The Gift of Struggle," about how an act of kindness to him when he was 17 changed his life and also how realizing the positive aspects of struggle can make it easier to get through them.
Wed, 17 Jun 2020 16:51:07 +0000EP - 113 Mark Johnson
In this episode I speak with Innosight, Co-Founder and co-author of "Lead from the Future," Mark Johnson about how to see into the future and then "future back" from it to change your company and life. https://www.innosight.com/insight/lead-from-the-future/
Sun, 14 Jun 2020 04:00:00 +0000Ep - 112 Amy Newmark
In this episode I speak with Amy Newmark, Editor in Chief and Publisher of the Chicken Soup for the Soul book series about her wakeup call realizing how life changing average people's stories can be and how they made her a nicer person.
Wed, 10 Jun 2020 14:47:47 +0000Ep - 111 Dan Hill
In this episode I speak with facial coding expert and Sensory Logic, President, Dan Hill, about waking up to be fascinated by facial expressions from a combination of growing up in a foreign country, visiting Dachau and falling in love with Rembrandt
Sun, 07 Jun 2020 07:21:54 +0000Ep - 110 Shane Snow
In this episode I speak to Shane Snow, investigative journalist, and author of "Dream Teams" whose wakeup call was having his hard working dad read Hardy Boys books to him at night and which turned into his knowing he wanted to be a journalist and more.
Wed, 03 Jun 2020 06:34:18 +0000Ep - 109 Sally Helgesen
In this episode I speak with "How Women Rise" co-author, Sally Helgesen, who is also one of the top women coaches in the world about her waking up to her purpose when she was inspired by pulling together with the purpose to serve by the Sisters at her Catholic School as a child
Sun, 31 May 2020 16:18:19 +0000Ep - 108 Karen Gedney, M.D.
In this episode I speak with former prison doctor, Karen Gedney, M.D. author of "30 Years Behind Bars," about trying to humanize a prison system that was against her and also surviving an assault/rape by a prisoner who was then killed by a SWAT team while she was still a captive.
Tue, 26 May 2020 04:00:00 +0000Ep - 107 Keith Ferrazzi
In this episode I speak with "Never Eat Alone" super author, Keith Ferrazzi, about his new book, "Leading Without Authority" and his wakeup calls that led to this game changing book.
Sun, 24 May 2020 17:40:42 +0000Ep - 106 Colonel (Ret) John O'Grady
In this episode I speak with West Point Graduate, and Afghanistan and Iraq war leader, Colonel (Ret)John O'Grady , on living his purpose and serving his calling to help his soldiers give their all and keep them safe, and who now works with companies and organizations to be the best leaders possible
Wed, 20 May 2020 16:31:21 +0000Ep 105 Jennifer Hill
In this episode, author, businesswoman, and spiritual guide, Jennifer Hill reveals the wakeup call she got when someone told her how destructive she could be to people.
Sun, 17 May 2020 13:31:28 +0000Ep 104 Aviva Mohilner
In this episode, I speak with Aviva Mohilner, Founder of HELD, whose wakeup call came from being in a dark no exit meaningless time to discovering the life changing and life saving power of connection.
Wed, 13 May 2020 18:10:53 +0000Ep 103 Steven Harms
In this episode I speak to voice trainer, opera singer, social entrepreneur, Steven Harms, about his wakeup up call at age 5 about how the unnecessary hurt and pain in the world called out to him to do something about it.
Sun, 10 May 2020 04:00:00 +0000Ep 102 Mark Victor Hansen
In this episode I speak with Chicken Soup for the Soul, co-founder, Mark Victor Hansen who has a wakeup call during our conversation when I tell him what a credible, good and kind person he is and a "force of nurture" as well as a "force of nature."
Wed, 06 May 2020 04:00:00 +0000Ep 101 Chester Elton
In this episode I speak with Chester Elton, leading culture change thought leader, and co-author of: Leading with Gratitude, about how gratitude can bring out the best from your people and create the best life possible for you.
Sun, 03 May 2020 04:00:00 +0000Ep 100 Kelley Earnhardt Miller
In this episode I speak with Kelley Earnhardt Miller, author of "Drive," about her wakeup call realizing that people and connecting to them was more important than achievement alone.
Wed, 29 Apr 2020 04:00:00 +0000Ep 99 Diana Hendel
In this episode I speak to Diana Hendel, leadership consultant and former CEO of large hospital whose wakeup call happened when a beloved employee killed two of his bosses and then himself and Diana's journey to discovering she finally had PTSD and recovering from it.
Sun, 26 Apr 2020 04:00:00 +0000Ep 98 Peter Jansen
In this episode I speaker with international coach, Peter Jansen, now quarantining in Russia about surviving a horrendous accident and discovering his true self.
Wed, 22 Apr 2020 04:00:00 +0000Ep - 97 Phillip Stutts
Ep 97 In this episode I speak to Phillip Stutts,marketing and branding specialist and living with an incurable disease talks about waking up to wanting to become a better person.
Sun, 19 Apr 2020 04:00:00 +0000Ep 96Joesph Deitch
In this episode I speak with Joesph Deitch, author of Elevate: An Essential Guide to Life and founder of The Elevate Prize Foundation about waking up to realizing how you can turn frustration into fascination and make problems into enjoyable learning opportunities
Wed, 15 Apr 2020 04:00:00 +0000Ep 95 Christine Perakis
In this episode I speak with Christine Perakis, serial entrepreneur, boat captain, author and category 5 hurricane survivor about wakeup call of realizing you need others to get through life.
Tue, 14 Apr 2020 14:58:25 +0000Ep 93 Chris Barez-Brown
In this spliced togetherepisode I speak with Chris Barez-Brown, who's living with Covid-19, about how "Talking It Out," can help alleviate many mental difficulties and then tune into both of us doing it.
Sun, 12 Apr 2020 17:01:39 +0000EP 94 Paul Akers
In this episode, I speak with Paul Akers, founder and President of FastCap, who discovered the Lean approach to business and has applied it everywhere to make companies and people Lean... but not mean... and produce success, health and happiness beyond their imagination.
Sun, 05 Apr 2020 04:00:00 +0000Ep 92 Jennifer Louden
In this episode I speak to self-care concept pioneer, Jennifer Louden, the author of multiple best selling books including "Why Bother?" about her waking up to how to let life transform YOUR life.
Wed, 01 Apr 2020 16:56:47 +0000Ep - 91 Laura Lacy-Thompson
In this episode I speak with rapid transformational coach, Laura Lacy-Thompson, who shares the PTSD wakeup call she and her daughter had.
Sun, 29 Mar 2020 04:00:00 +0000Ep - 90 Meredith Bell
In this episode I speak with Meredith Bell, author of , Strong for Performance: Create a Coaching Culture with Learning & Development Programs That Stick, about her wakeup call about how love and valuing others can transform them and you.
Wed, 25 Mar 2020 04:00:00 +0000Ep 89 Pat McCabe
In this episode I speak with Pat McCabe, former corporate sports guy, turned educator/social working helping homeless and foster youth for the past couple decades. The best thing about Pat is his humility, generosity and being a real life, modern day "Mother Theresa" and he doesn't know it.
Sun, 22 Mar 2020 04:00:00 +0000Ep - 88 Alain Hunkins
In this episode I speak with Alain Hunkins,author of Cracking the Leadership Code, about his wakeup call regarding how essential love and kindness is to leadership in a company or even with just yourself
Wed, 18 Mar 2020 04:00:00 +0000Ep 87 Lauren Zander
In this episode I speak with "Force of Nature," "Force of Nurture" and author of "Maybe It's You," Lauren Zander, about how she stopped lying to herself and transforms people and companies by teaching them to do the same.
Sun, 15 Mar 2020 04:00:00 +0000Ep 86 Justin Bariso
In this episode I speak with best-selling "EQ Applied" author, EQ expert and Inc columnist, Justin Bariso, on how his faith has informed how he emotionally connects with people and helps them connect to each other.
Wed, 11 Mar 2020 04:00:00 +0000Ep 85 Stephen M.R. Covey
In this episode, I speak to Speed of Trust guru, Stephen M.R. Covey, about discovering why trust is so important.
Sun, 08 Mar 2020 05:00:00 +0000Ep 84 Bernie Swain
In this episode, I speak with Bernie Swain, co-founder of the Washington Speakers Bureau, who give me a wakeup call as he causes me to think of them as "turning points" by discussing all of the ones that changed his life.
Wed, 04 Mar 2020 22:22:28 +0000Ep 83 Ken Blanchard
In this episode I speak with legendary leadership guru Ken Blanchard on becoming real and vulnerable and speaking and living from your heart.
Sun, 01 Mar 2020 01:41:24 +0000Ep 82 Chip Conley
In this episode I speak with Chip Conley, hotelier and Founder of the Modern Elder Academy and his wakeup call after flatlining and having five friends die by suicide.
Sun, 23 Feb 2020 23:09:55 +0000Ep 81 Larry King
In this episode, I have a 2nd interview with the legend himself, Larry King, where we talk about 2019 being the roughest year of his life and even wanting to give up, but now wanting to live until he's 120 or longer.
Tue, 18 Feb 2020 05:00:00 +0000Ep 80 Doug Conant
In this return visit by leadership guru and all around "Tom Hanks-like" great guy, Doug Conant, we discuss his new book, The Blueprint, which I believe is his magnum opus and something everyone can use to better their lives and themselves.
Sun, 16 Feb 2020 05:00:00 +0000Ep - 79 Dan Englander
In this episode I speak with Dan Englander, CEO and Founder of Sales Schema about waking up to realizing that to truly be successful and get results in this impatient quick fix world, you have to do things that are hard and difficult.
Thu, 13 Feb 2020 05:00:00 +0000Ep 78 Nicholas "Nick" Wyman
In this episode I speak with Nicholas "Nick" Wyman, one of the world's leading experts and creators of apprenticeships to empower the world's youth... but we focus on his wakeup call about his grandfather(s) - hint - and how the mystery of it all traumatized his own father.
Tue, 11 Feb 2020 05:00:00 +0000Ep 77 Leonard Kleinrock
In this episode I speak with Leonard Kleinrock, one of the co-inventors of the Internet (it wasn't Al Gore) about his wakeup calls as a child to the wonder in the world.
Sun, 09 Feb 2020 05:00:00 +0000Ep 76 Clay Staires
In this episode I speak to Clay Staires, Founder of the Leadership Initiative, about his Faith and how it continues to wakeup him up and guide his life. And catch this! The voice of God makes a guest appearance during the podcast.
Thu, 06 Feb 2020 05:00:00 +0000Ep 75 Wendi Knox
In this episode I speak to Wendi Knox, successful advertising executive turned author, artist whose wakeup call and journey are beautifully told and illustrated in her amazing book, 'from Muck to Magic."
Tue, 04 Feb 2020 05:00:00 +0000Ep 74 Jordan Harbinger
In this episode I speak to uber podcaster and influencer, Jordan Harbinger, about staying woken up his whole life and trying to cause the world to notice, think and care instead of being oblivious.
Sun, 02 Feb 2020 05:00:00 +0000Ep 73 Ryan Long
In this episode we speak with Ryan Long, founder of City Gala and creator of the City Summit, about waking up from living a life of excess excitement, to a life long journey of self-improvement to being 100% authentic. Are YOU for real?
Thu, 30 Jan 2020 05:00:00 +0000Ep - 72 Robert "Doc" Barham
In this inspiring interview I speak with autodidact, polymath, executive coach, Robert "Doc" Barham about losing and then rediscovering himself and you'll learn how to do the same.
Tue, 28 Jan 2020 05:00:00 +0000 Ep-71 Bilal Alaji
In this interview I speak to Bilal Alaji, inspirational speaker and author of "This Ain't My Life," about reaching and coming back from a low point 5 years again.
Sun, 26 Jan 2020 05:00:00 +0000 Ep - 70 Ian Blake Newhem
In this episode I interview Ian Blake Newhem, super successful ghostwriter, former English professor about his wakuep call realizing that he has remains of an inoperable rare brain tumor in the middle of his language area and is running out of time to finally express himself creatively and is writing 12 fiction books in 12 months.
Wed, 22 Jan 2020 05:00:00 +0000Ep - 69 Gareth Hermann
In this interview I speak with Gareth Hermann, co-founder of the digital agency, Magic, who has a wakeup call during our podcast as he empathically connects with his 8 year old, scared self.
Sun, 19 Jan 2020 05:00:00 +0000Ep - 68 Pablo Schneider
Ep-68 In this interview I speak to serial entrepreneur, business advisor, Pablo Schneider whose wakeup calls occurred when God and his Faith saved his and newborn son's lives.
Wed, 15 Jan 2020 05:00:00 +0000Ep - 67 Virginia Salas Kastilio
In this interview I speak with Virginia Salas Kastilio, Founder of I Trust University who has a wakeup call during the podcast as she visualizes going back to her 19 year old self.
Sun, 12 Jan 2020 05:00:00 +0000Ep - 66 Maria Eitel
In this interview I speak with Maria Eitel, Chair/Founder of both the Nike Foundation and the Girl Effect about her journey to self-acceptance and self-celebration from being overly critical of herself.
Wed, 08 Jan 2020 05:00:00 +0000Ep - 65 Rich Kahn
In today's episode I speak with Rich Kahn, a principal and office practice leader at the NYC Office of Cannon Design, whose wakeup call came when he was diagnosed with Cancer in 2018 after designing health care centers for many years.
Sun, 05 Jan 2020 05:00:00 +0000Ep - 64 Simon Leslie
In this interview I speak with Simon Leslie, CEOof Ink, which publishes most of the in-flight magazines how believing and caring about people becoming their best became what he cares most about.
Wed, 01 Jan 2020 05:00:00 +0000Ep - 63 Susan Shofer
In this interview I speak with certified divorce coach and parent alienation specialist, Susan Shofer, about navigating the difficult terrain of vindictive divorces.
Sun, 29 Dec 2019 05:00:00 +0000Ep - 62 Michael Houlihan and Bonnie Harvey
Ep-62In this episode I speak with Michael Houlihanand Bonnie Harvey, founders of Barefoot Wines and the Barefoot spirit about never giving up as an entrepreneur and their new performance audiobook about their Barefoot Spirit story
Wed, 25 Dec 2019 05:00:00 +0000Ep - 61 Peter Bregman
In this episode I speak to Peter Bregman, NY Times Best Selling Author, coach and advisor to CEOs about his wakeup call realizing how relationships are what's most important to him
Sun, 22 Dec 2019 05:00:00 +0000Ep - 60 Dr. Michael Reichert
Ep-60 In this interview I speak with psychologist and author of How to Raise a Boy, Dr. Michael Reichert,on what boys need to become the best and most complete man they can become.
Wed, 18 Dec 2019 05:00:00 +0000Ep - 59 Bill Dorfman
In this episode I speak with Bill Dorfman, America's favorite dentist, about his LEAP Program that give youth 15-24 the keys to a successful life AND hope
Sun, 15 Dec 2019 05:00:00 +0000Ep - 58 Paul Smith
In this interview I speak with Paul Smith, one of the top experts in storytelling who hopefully inspire you as much as he inspired me about changing careers and what he's doing now.
Wed, 11 Dec 2019 05:00:00 +0000Ep - 57 Rob Goddard
In this interview I speak to entrepreneur Rob Goddard who went from riches to about to killing himself by jumping off the tallest building in the world to success and his current mission to prevent other men from dying by suicide
Sun, 08 Dec 2019 05:00:00 +0000Ep - 56 Hackie Reitman M.D.
In this episode join me as I speak with "Hackie" Reitman, M.D., former orthopedic surgeon, Golden Gloves Heavy Weight Winner, founder of DifferentBrains.org about his wakeup call and journey to focusing on helping youth/young adults with neurodiversity issues.
Sun, 01 Dec 2019 05:00:00 +0000Ep - 55 Joshua Shea
In this interview I talk with former magazine publisher, award-winning journalist, film festival founder, politician AND former convicted porn addict, Joshua Shea, about THAT wakeup call
Sun, 24 Nov 2019 05:00:00 +0000Ep - 54 Terry Earthwind Nichols
In this interview I speak with Terry Earthwind Nichols, Father of Repetitive Behavior Cellular Regression, on how he went from standing on ledge of a 28th story building to inventing a cure for PTS.
Sun, 17 Nov 2019 05:00:00 +0000Ep - 53 Steve PonTell
In this interview I speak with Steve Pon Tell, CEO and President of National CORE which is focused on creating affordable housing for low income and homeless families. Listen in as you hear about his journey and wakeup calls about his Faith and commitment to solving the community housing crisis. https://nationalcore.org/
Sun, 10 Nov 2019 05:00:00 +0000Ep - 51 Hooman Nouri
Join me as I speak with mega YouTube and Instagram influencer @hoomannouri about his journey from an abusive childhood to superstar and his now trying to find happiness to match his success.
Sun, 10 Nov 2019 05:00:00 +0000Ep - 52 Michael O'Brien
In this interview, I speak with Michael O'Brien whose Wakeup Call came from his near death bicycle accident that caused him to create, Last Bad Day, and discover freedom as what matters most to him.
Sun, 03 Nov 2019 04:00:00 +0000Ep - 50 Grant Aldrich
In this episode I speak with Grant Aldrich, whose Wakeup Call was nearly drowning while is wife watched and how that caused him to change his focus and also do a better job of juggling being an entrepreneur and being "present" with his family.
Sun, 27 Oct 2019 04:00:00 +0000Ep - 49 Reuben Lomas
In this interview I speak with Australian, police officer turned business man, Reuben Lomas, about his lifelong struggle with anxiety and depression including suicide attempts and hospitalizations and how ten months ago he "cured" himself naturally.
Sun, 20 Oct 2019 04:00:00 +0000EP - 48 Tim Brown
In this interview I speak with Tim Brown, Chair of the great design and innovation company, IDEO, about how taking a Design Thinking approach to life can wake you up and keep you awake.
Sun, 13 Oct 2019 18:44:24 +0000EP - 47 Barbara Daoust
- In this episode I speak to Barbara Daoust, author of, "True Love, True Self: A Journey to Self-Love," about losing the love her life husband Patrick abruptly after twenty-five years of marriage and bottoming out and then self-loving herself back to health and now helping others do the same.
Sun, 06 Oct 2019 04:00:00 +0000EP - 46 Scott Miller
In this episode listen in as I speak with Scott Miller, Executive Vice President of Thought Leadership at Franklin Covey, podcast host and author of "Management Mess to Leadership Success," on the power and relief from admitting and learning from our mistakes.
Sun, 29 Sep 2019 04:00:00 +0000Ep - 45 Tyler Wagner
Tyler Wagner - In this episode I speak with Tyler Wagner, founder of Authorsunite.com who talks about everything from dropping out of school to creating a successful business and to truly committing himself to a making family and friends most important to him.
Sun, 22 Sep 2019 04:00:00 +0000Ep - 44 Paul Meier
In this episode I speak with Dr. Paul Meier, widely regarded as one of the fathers of Christian psychology and you will appreciate how his spiritual approach works for everyone.
Sun, 15 Sep 2019 04:00:00 +0000Ep- 43 Erik Oberholtzer
Erik Oberholtzer, In this episode I speak with Tender Greens Co-founder Erik Oberholtzer on his journey and wakeup calls in going from a chef to a restauranteur and staying true to his values.
Sun, 08 Sep 2019 04:00:00 +0000Ep - 42 Dan Wise
Dan Wise, In this episode I speak with former White Collar Prisoner turned Federal Prison Consultant, Dan Wise, on his wakeup call and chance to straighten out his life and who now works with indicted criminals before they're sentenced.
Sun, 01 Sep 2019 04:00:00 +0000Ep - 41 Mark Unger
In this episode I speak with Mark Unger, author of First Survivor, about his child who had "Zero Chance of Survival" and how together as family they never gave up hope and his story may help you through a rough period.
Sun, 25 Aug 2019 04:00:00 +0000Ep. - 40 Deke Copehaver
Deke Copehaver: A leader you can trust have confidence in and respect is not a unicorn. In this episode you'll hear from former three term Augusta, GA Mayor, Deke Copenhaver, author of The Changemaker: The Art of Building Better Leaders and you'll discover exactly what I mean.
Sun, 18 Aug 2019 04:00:00 +0000Ep. - 39 Denise Gosnell
In this episode I speak with driven, successful entrepreneur and attorney Denise Gosnell, who created the Vacation Effect and turned a 70-80 hr work week into a 3 day work week and learn how you can do the same.
Sun, 11 Aug 2019 04:00:00 +0000Ep. 38 - Zack Friedman
On this episode please join me with guest Zack Friedman, author of the Lemonade Life, on his discovery of how he and you can turn a lemon life into a lemonade one.
Sun, 04 Aug 2019 04:00:00 +0000Ep 37 - Dr. Mao
On this episode of My Wakeup Call, hear international best selling author of "Secrets of Longevity" and Chinese Medicine expertDr.MaoShing Ni talk about how you can lose yourself once you gain sudden stardom and become someone you don't recognize or like.
Sun, 28 Jul 2019 20:52:54 +0000Ep. 36 - Jim McCarthy
On this episode of My Wakeup Call, hear Jim McCarthy, author of Live Each Day: A Surprisingly Simple Guide to Happiness, talk about how being diagnosed with cancer was the wakeup call that pushed him to live the life hed always dreamed of.
Sun, 21 Jul 2019 19:55:52 +0000Ep. 35 - John Livesay
On this episode of My Wakeup Call, join me as I speak to The Pitch Whisperer, John Livesay, as he shares the wakeup calls that led him to value resilience as the key to effectively managing lifes many challenges.
Sun, 14 Jul 2019 08:49:17 +0000Ep. 34 - Sam Morris
On this episode of My Wakeup Call, join me in hearing Sam Morris, founder of Zen Warrior Training, talk about how an accident that left him paralyzed was the wakeup call that renewed his commitment to living his best life
Mon, 08 Jul 2019 04:00:00 +0000Ep. 33 - Sam Horn
On this episode of My Wakeup Call, join me as I speak with Sam Horn, transformational coach and author of "Someday is Not a Day of the Week, as she describes her personal journey in dealing with a cancer misdiagnosis, and how it was the wakeup call that transformed her.
Sun, 30 Jun 2019 16:00:00 +0000Ep. 32 - Jeanne Allen
On this episode of My Wakeup Call, hear Jeanne Allen, Founder and CEO of the Center for Educational Reform, talk about what woke her up to seeing Charter Schools as the best way to give students the chance to learn what they need to succeed.
Sun, 23 Jun 2019 23:56:26 +0000Ep. 31 - Larry Senn
On this episode of My Wakeup Call join me as I speak with Larry Senn, "The Father of Corporate Culture," about how his divorce from his first wife was thewakeup call thatbrought him to his knees - and inspired him to become the best version of himself.
Sun, 16 Jun 2019 19:22:20 +0000Ep. 30 - Pete Linnett
On this episode of My Wakeup Call, join me as I speak with Pete Linnett, Founder of the Life Adjustment Team, about the wakeup call that led him to find the best way to keep chronically mentally ill patients from relapsing.
Mon, 10 Jun 2019 00:42:12 +0000Ep. 29 - Marissa Orr
On this episode of My Wakeup Call, hear Marissa Orr, author of "Lean Out, talk about the wakeup calls that illuminated for her why women will succeed in the workplace as women, instead oftrying and failing to succeed as men.
Sun, 02 Jun 2019 18:38:37 +0000Ep. 28 - Lori Gottlieb
On this weeks My Wakeup Call, hear Lori Gottlieb, NYT Best Selling author of "Maybe You Should Talk to Someone", describe the wakeup calls that caused her to talk about her experience as a patient.
Sun, 26 May 2019 16:00:00 +0000Ep. 27 - Esther Wojcicki
Join me as I speak with Esther Wojcicki - mother of Susan (CEO of Youtube), Anne (co-founder of 23andMe), and Janet (Fulbright winning anthropologist and Assistant Professor of Pediatrics), whosewakeup call was about how helicopter parents can hurt their childrens future, and how she did the opposite.
Sun, 19 May 2019 16:00:00 +0000Ep. 26 - Jann & Shari Simmons
Join me and and a remarkable mother/daughter duo, Jann and Shari Simmons, as we hear about a lifetime of wakeup calls that inspired the daughter to become a therapist to help free her mom of haunting abuse, which she then chronicled in her book, "Which Way? One Womans Traumatic Journey and Her Daughters Explanation of How to Turn Pain Into Power."
Sun, 12 May 2019 16:43:38 +0000Ep. 25 - Will Henshall
Join me as I interview former British pop star, Will Henshall, about a TRUE wakeup call that happened when he came back to life after flatlining and being dead for twenty minutes.
Mon, 06 May 2019 02:20:41 +0000Ep. 24 - Kristin Walker
Listen to my conversation with Kristin Sunanta Walker, CEO of Mental Health News Radio Network, as she talks about her lifelong journey to recover from childhood sexual abuse, and the wakeup calls along the way that have helped her to cope and heal.
Sun, 28 Apr 2019 17:44:31 +0000Ep. 23 - Taylor Smith
Listen to Taylor Smith talk about the dramatic wakeup call that enabled him to go from doing what he thought he should, to doing what he knew was his true calling.
Sun, 21 Apr 2019 20:59:12 +0000Ep. 22 - Mike Critelli
Listen to my chat with MIke Critelli, former CEO Pitney Bowes, and featured in the iconic book "Good to Great", about the wakeup calls that turned him step by step into one of the best leaders of our time.
Mon, 15 Apr 2019 13:36:04 +0000Ep. 21 - Frank King
Join me as I speak with Frank King, the mental health comedian who woke me up and blew me away when he spoke about having chronic suicidality, and how knowing you can always kill yourself can keep you from doing it.
Sun, 07 Apr 2019 16:00:00 +0000Ep. 20 - Bruce Keenan
Join me as I speak with Bruce Keenan, who talks about the wakeup call that took him from a successful career in corporate America, to helping orphaned, abandoned and disadvantaged children in Nepal discover education and hope, with his Himalayan Children's Charities.
Sun, 31 Mar 2019 13:38:38 +0000Ep. 19 - Ellie Krug
Listen in as I speak with Ellie Krug, transgender lawyer and activist, as she talks about the wakeup calls that led her to transition male to female in 2009, and all the wakeup calls since. https://elliekrug.com/about/
Sun, 24 Mar 2019 16:00:00 +0000Ep. 18 - Jay Reid
Join us as we hear entrepreneur Jay Reid talk about the worst wakeup call you can receive... a phone call from someone breaking the news to you that your 14-year-old son has hung himself.
Sun, 17 Mar 2019 17:21:29 +0000Ep. 17 - Andy Petranek
Check out my conversation with Whole Life Challenge founder, Andy Petranek, as he describes the wakeup calls that have transformed his whole life, turning personal challenges into powerful new commitments.
Sun, 10 Mar 2019 17:34:57 +0000Ep. 16 - Rabbi Steve Leder
Join me on an intimate journey with Rabbi Steve Leder, author of More Beautiful Than Before: How Suffering Transforms Us, one of Newsweek's most influential rabbis in America, the Senior Rabbi of Wilshire Boulevard Temple in Los Angeles, as he describes the gift of a wakeup call that started with a car accident and ultimately transformed his life.
Mon, 04 Mar 2019 00:24:11 +0000Ep. 15 - Paul Jenkins
Join me and Paul Jenkins,creator of Marvel's Wolverine: Origin and an original employee of the Teenage Mutant Ninja Turtles, as we discuss a creator's obligations to his fans, and hear the story of helping to grant a child's final wish- a wakeup call that forever changed him...and will likely change you too.
Mon, 25 Feb 2019 04:33:52 +0000Ep. 14 - Doug Conant, CEO Campbell Soup
Listen in as former Campbell Soup CEO, Doug Conant, talks about his early struggle with being an extreme introvert, and the wakeup call that helped him overcome and become one of the most respected leaders of the last fifty years.
Mon, 18 Feb 2019 00:09:23 +0000Ep. 13 - Lisa Scaffidi
Join me as I go way down under with Lisa Scaffidi, the first female Lord Mayor of Perth Western Australia, to hear her talk about the public and private wakeup calls that changed her life.
Sun, 10 Feb 2019 02:30:04 +0000Ep 12 - Howard Behar
Wake up and smell the coffee with me and Howard Behar, former President of Starbucks and author of Its Not About the Coffee, as Howard talks about the wakeup calls that led him to create an empire from a life of service.
Sun, 03 Feb 2019 21:34:23 +0000Ep. 11 - Richard Janes
My guest this week is Richard Janes, Emmy winner, Hollywood branding expert, and host of the Passion and Purpose Podcast. Listen in as Richard tells the dramatic story of how his 8-year-old daughter gave him a wakeup call that literally saved his life.
Sun, 27 Jan 2019 17:00:00 +0000Ep. 10 - Eben Pagan
Join me for an exciting journey with my guest Eben Pagan, top digital training guru, as he describes the wakeup call that illuminated his ego and eventually his destiny.
Sun, 20 Jan 2019 17:00:00 +0000Ep. 9 - Mark Eckhardt
My guest this week is Mark Eckhardt, CEO of the socially conscious Common accelerator. Join me in hearing Mark describe the soulful wakeup call he experienced at age 13, that led him to create his un-common business startup machine.
Sun, 13 Jan 2019 19:24:13 +0000Ep. 8 - Dr. Pamela Wible
My guest this week is Dr. Pamela Wible, the world's leading expert on physician suicide. Join me in hearing Pam talk about her lightbulb moment, the wakeup call when she realized that she had a calling to stop good people from killing themselves.
Sun, 06 Jan 2019 18:39:30 +0000Ep 7 - Garry Ridge, WD40 CEO
My guest is Garry Ridge, the charismatic CEO of WD40. Listen in as Garry describes the slippery slope of ego, and how a series of wakeup calls transformed him into an admired leader.
Sun, 30 Dec 2018 16:09:05 +0000Ep. 6 - Ivan Misner
My guest is Ivan Misner, founder of Business Network International, and co-author of Whos in Your Room?, a great new book about who to let in and who to keep out of your life. Join me in listening to Ivan describe the wakeup calls that manifested through the process of holistically treating prostate cancer.
Mon, 24 Dec 2018 03:41:01 +0000Ep. 5 - Sarah Hiner
Join me in hearing Sarah Hiner, President and CEO of the ever-popular expert advice digest Bottom Line, talk about the failed medical treatments and miraculous wakeup call that changed her entire approach to life.
Sun, 16 Dec 2018 17:27:05 +0000Ep. 4 - Quint Studer
Join me and my guest, visionary business leader Quint Studer, author of "Building a Vibrant Community, as Quint describes his journey from being a lost and alcoholic youth, to the wakeup call that launched him as an acclaimed community builder.
Sun, 09 Dec 2018 23:00:11 +0000Ep. 3 - Norman Lear
Join me as I celebrate 96 years of wakeup calls with TV icon Norman Lear - from his childhood, through war, children, personal obstacles, professional challenges, and creating Americas most beloved sitcoms of all-time.
Mon, 05 Nov 2018 03:08:52 +0000Ep. 1 - My Own Wakeup
In this premiere episode of My Wakeup Call, I explain why I created this podcast - and why now. I share a wakeup call that not only changed my life, but also saved my life and forever changed the way I live life.
Sun, 21 Oct 2018 22:44:14 +0000Welcome To My Wakeup Call!
Join me as we take a sneak peek and what's ahead on My Wakeup Call...

On Purpose with Jay Shetty
Mon, 25 Sep 2023 07:00:00 +0000Kerry Washington ON: How To Shift Anger Into Compassion, Shame Into Strength and Break Generational Trauma
Have you ever resented someone from keeping a secret from you?
Do you often put other people's feelings before your own?
In this incredibly vulnerable episode with Kerry Washington, we dive into the complicated nature of family and generational trauma. We learn about how both compassion and pain co-exist. We explore how to receive and react to challenging news. This episode is one that you definitely do not want to miss if you have ever dealt with navigating familial relationships and dynamics.
Kerry Washington is an Emmy award winning, SAG & Emmy- nominated actor, producer and director, and activist. Washington received widespread recognition for her role as Olivia Pope on ABCs hit dramaScandal.
Today we get to see a side of Kerry that weve never seen or heard before. She takes us through a journey of unveiling a long guarded family secret. A secret that took her down a journey of transformation, resilience and healing. This is a story that we can all relate to in our own ways.
If you love this episode, Kerrys new memoir is Thicker Than Water and you can hear even more stories about how Kerry has navigated challenges of life.
This conversation is an invitation to explore the depths of truth, the human heart and the transformative power of rewriting your own story.
In this interview, you will learn:
- The family secret that changed her life
- How she leaned into compassion and not anger
- How do you share challenging news to your children or loved ones?
- How she embraced her new truth and allowed herself to take control of her narrative
- The secret to what has allowed her to be deeply rooted
- How we can hold space for many truths at once
- How the revelation of a truth can make way for greater and deeper love
We invite you to join us on this deep exploration of secrets, truth, self discovery and witnessing the power of compassion and love in the presence of pain.
With Love and Gratitude,
Jay Shetty
What We Discuss:
- 00:00 Intro
- 03:15 What is a childhood memory that stands out to you?
- 09:11 Kerry describes a panic attack she had at age 7
- 12:55 I wasnt emotionally safe
- 16:11 Kerry's feeling of needing to perform at a young age
- 19:15 Why has Kerry been trying to walk away from acting?
- 26:30 How we are impacted by our dharma and how we cant extract our dharna from ourselves
- 30:37: I survived a childhood where I learned what truth does not look like and so I am really aware of what it looks like now.
- 32:30 How can we get closer to our own personal truth?
- 33:40: Why keeping ourselves busy = control
- 37:30 Kerry had to redefine what success means to her
- 38:08 Everytime I sat down to write it didnt feel honest.
- 38:50 **book spoiler alert - Kerry shares news that changed her life
- 39:25 So my parents sat me down and told me
- 49:25 How to move forward with love after receiving life-changing news
- 59:08 Growing up with shame
- 01:03:36 How to have compassion over anger
- 01:16:16 Sometimes the truth seems so scary.
- 01:16:36 How does a parent tell their kids life changing information?
- 01:21:19 Bonding together as a family not a part after trauma
- 01:26:32 How we should allow ourselves to be nurtured by love.
- 01:32:30 Kerry Washington on Final Five
Episode Resources:
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach
See omnystudio.com/listener for privacy information.
Fri, 22 Sep 2023 07:00:00 +00006 Step Plan To Block Social Media From Controlling Your Life And Mind
How many of us spend our free time on social media?
Do you find yourself becoming unproductive because of it?
Today, we will unravel the ways in which social media can subtly control our minds and lifestyles. The journey begins by acknowledging that if we don't learn to use technology consciously, it can end up consuming us entirely. Step by step, we navigate through practical strategies to regain control and create a healthier relationship with social media.
These strategies guide us toward fostering more meaningful interactions, like detaching from devices during social gatherings, creating 'no technology' zones in our homes, and engaging in curious and vulnerable conversations with loved ones. We also learn the importance of transforming from passive consumers to active creators.
In this episode, you'll learn:
- How addictive social media can be
- How to develop a healthy screen time
- How to spend your time more productively
- How to make genuine connections in person
Through these steps, we embark on a transformative journey towards mastering technology, ultimately reclaiming our presence and connection in the digital age.
With Love and Gratitude,
Jay Shetty
What We Discuss:
- 00:00 Intro
- 01:14 How does social media control your mind and your life?
- 06:57 If we don't learn how to use technology, it ends up consuming us
- 10:42 Step #1 On social media, people talk about themselves 80% of the time
- 12:39 How can we shift into connecting with others on social media?
- 15:51 Step #2: Do activities without your phone with your friends
- 20:00 Step #3: Create a no technology zone in your home
- 23:14 Step #4: Have more curious, vulnerable conversations with people you love
- 24:59 Step #5: Become a creator not a consumer
- 26:45 Step #6: Having alternatives is easier than setting blocks
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Mon, 18 Sep 2023 07:00:00 +0000Becky G ON: Finding Your Sense of Belonging & How to Masterfully Block Negativity and Rejection
Do you want to feel like you belong?
Do you want to block negativity and rejection?
In this episode we dive deep into what it means to step into your authentic self and the tools needed to do so.
Today, I welcome multi-platinum, award-winning singer, songwriter, actress, and activist Becky G. The 26-year-old global superstar's long list of achievements include four Latin GRAMMY nominations, four number one hits on the Billboard Latin Airplay Charts, and her debut album Mala Santa (October 2019) is certified 8X Platinum in the United States. In June, Becky released her latest single La Nena alongside Gabito Ballesteros giving fans another glimpse of whats to come.
Becky G did not hesitate to dive deep into the heart of authenticity and self-discovery. We start by awakening to a deeper sense of self, shaking off those social constructs that keep us from being our authentic selves. It's a reminder that it's perfectly okay to embrace who we are and find happiness in that authenticity.
Throughout our conversation, we explore the importance of creating spaces where our uniqueness is celebrated, not just tolerated. We also touch on the idea that it's alright if not everyone likes us - what truly matters is staying true to ourselves.
In this interview, you'll learn:
- How to tap into your authentic self
- How to embrace your uniqueness
- How to take risks for success
- Why self-love is a must
- How to be persistent in adversities
- How stay focused on your goal
Join us on this journey of self-discovery and connection, where we celebrate the beauty of being our authentic selves in a complex world.
With Love and Gratitude,
Jay Shetty
What We Discuss:
- 00:00 Intro
- 01:41 An awakening for a deeper sense of self
- 02:48 The social constructs that dont allow us to be our authentic self
- 04:27 The concept of not half of this and half of that
- 09:12 You gotta make yourself happy and stay rooted to your authenticity
- 12:31 We need spaces where our uniqueness is accepted
- 15:17 We all come from something so much bigger than us
- 19:13 Maybe its okay if were not liked by everybody
- 25:13 You have to be willing to do something you havent done to get the result you never had.
- 28:49 The three-legged table: the mind, body, and soul
- 34:54 How do you create quality connections?
- 37:23 Just because you can, it doesnt mean you should.
- 39:59 Always have empathy and compassion for yourself
- 46:56 Sometimes a good cry is the best way to release pent up emotions
- 51:46 Everything happens for you, not to you.
- 58:13 The healing journey of relationships that has ended
- 01:01:27 Who do you share your failures and successes with?
- 01:09:29 Starting an acting career after empowered personalities
- 01:14:49 Finding mutual spaces where you can change and grow
- 01:17:53 How do you stay open to finding your purpose you have in life
- 01:20:06 Do you believe in guardian angels?
- 01:23:45 Did we lose our listening ability when communicating?
- 01:06:37 Becky G on Final Five
Episode Resources:
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Fri, 15 Sep 2023 07:00:00 +0000Idina Menzel ON: How to Be Present without Self Judgment or Criticism & The Importance of Consistency to Achieve Your Goals
What was your biggest dream as a child?
Growing up, did you have the best environment to pursue these dreams? Or did you need to set them aside for a different purpose in life?
Today, Jay sits down with the iconic voice behind Elsa from the film Frozen, Idina Menzel. Idina's other well-known character is Elphaba in the original Broadway production of the musical "Wicked." She co-authored the children's book, Loud Mouse.
One of the big takeaways here is how our dreams and ambitions are like living entities, always changing and growing, just like we are. As we navigate life's various chapters, our goals shift in response to what matters most to us. It's a reminder that it's perfectly okay for our dreams to evolve and expand as we do.
Idina has a way of nudging us to appreciate diverse viewpoints and experiences. The podcast encourages us to embrace this and to seek understanding and connection with others. There's a powerful message about the strength in being open, vulnerable, and compassionate in a world that can sometimes be a bit harsh.
In this interview, youll learn:
- How our dreams evolve throughout the years
- How to navigate challenges that come our way
- How to be less self-absorbed in certain situations
- Why understanding someone has limitations
- How to allow your authentic voice to be heard
Ultimately, this conversation is like a friendly nudge to live life on our terms, free from the weight of other people's judgments. It's an invitation to explore our ever-changing perspectives, to find strength in resilience, and to chase our passions with fervor.
With Love and Gratitude,
Jay Shetty
What We Discuss:
- 00:00 Intro
- 02:31 What keeps you going these days?
- 06:00 When you start seeing things differently through a different lens
- 08:43 The story of a young girl learning her way with music through experience
- 12:23 How ambition and dreams can evolve through the years
- 16:07 The long developmental process of musical shows
- 19:46 The mission was to show up and never miss a show
- 23:39 How do you find perspective and become less self-absorbed?
- 26:14 How do you stay present in the moment?
- 31:09 How to communicate through differences with parents and children
- 35:55 Idina wrote a childrens book that allows children to be more themselves!
- 40:39 How do you allow your authentic voice to be heard?
- 41:54 What it is like to revisit a character you played years later
- 44:27 Why it is challenging to believe we can walk in someone elses shoes
- 46:37 Stop worrying about what other people think and live your own life
Episode Resources:
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Mon, 11 Sep 2023 07:00:00 +0000Brian Chesky ON: The Crisis of Disconnection and Loneliness & How to Tap Into Your Creative Potential
How far are you willing to go to pursue your passion and achieve success?
Do you sometimes find yourself sitting in silence and getting in your own thoughts?
When we're driven by our passion, we become creative, motivated, and enduring every hardship that comes our way.
Today, Airbnb Co-founder and Chief Executive Officer Brian Chesky sits down with Jay for an honest and eye-opening conversation about the other side of success.
Brian talks about how crucial it is to choose your group wisely for the people you surround yourself with can make a big difference, sharing success with others keeps you from feeling all alone in your victories, and the need for balance between focusing on your goals and creating a community where you can thrive.
Mental health is another important point of discussion as well as the outdated perceptions we have of ourselves that potentially blocks personal growth.
In this interview, you'll learn:
How to be wise in choosing your people
How to keep valuable friendships
How to deal with success
How to overcome loneliness
How to be of service to others
How creativity can solve problems
Join us in this engaging conversation as we navigate the twists and turns, seeking wisdom and connection for personal growth.
With Love and Gratitude,
Jay Shetty
What We Discuss:
- 00:00 Intro
- 02:16 Choose the people you want to surround yourself with
- 05:33 Going in a journey that will help you learn something new about yourself
- 08:47 Never allow arguments to win over your friendships
- 13:28 Share your success or else it might feel so isolating
- 18:24 To truly understand someone is to try to walk in their shoes
- 20:35 That feeling where you dont fit in anywhere
- 28:29 Loneliness has led to a lot of mental health issues
- 34:59 Worry less about what people think, focus on what you can share with others
- 39:42 There are two words that define being alone - loneliness and solitude
- 41:40 Creativity is about bringing different experiences together
- 49:00 Try more things, have more experiences, and avoid seeking status
- 50:41 What would your younger self tell you now?
- 55:37 We are who we think other people think we are
- 57:48 The tendency to make an outdated perception of ourselves
- 01:00:32 How do you want to be remembered?
- 01:03:15 Singular focus is good for success but it has limitations
- 01:09:03 What keeps you up at night?
- 01:14:19 How do you process your thoughts and ideas?
- 01:17:38 Finding a shared value and having clarity about what you want to do
- 01:20:13 Losing yourself while pursuing your passion
- 01:24:00 How do you want to define family?
- 01:27:47 The wisdom of older people and the curiosity of a child
- 01:32:16 Even though things are interconnected, it doesnt mean theyre all the same
- 01:36:12 Brian on Final Five
Episode Resources:
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Fri, 08 Sep 2023 07:00:00 +0000My Birthday Episode: 12 Lessons I've Learned in the Last 12 Months & Ways You Can Apply Them Into Your Life
Each year is a new year to develop new skills and acquire more knowledge.
We also discover more things about ourselves and learn new lessons along the way.
In this birthday episode special, I'm sharing with you some of the biggest personal and professional reflections in the past 12 months. Our relationships greatly influence our well-being so it's crucial to surround ourselves with individuals who uplift and support us. Our bodies are our most essential assets, and nurturing them is a fundamental responsibility.
In reality, even with the purest of intentions, there will always be individuals who seek to undermine or criticize us. It encourages resilience in the face of negativity and a focus on staying true to one's path.
In this episode, you'll learn:
- The importance of self-care
- How to stay grounded
- How to love yourself more
- Being perfect isn't required when helping others
- How to serve others with gratitude
These valuable life lessons provide a roadmap for personal growth, resilience, and a meaningful life. They serve as reminders of the beauty and complexity of human existence, encouraging us to learn and evolve.
With Love and Gratitude,
Jay Shetty
What We Discuss:
- 00:00 Intro
- 01:56 Personal and professional reflections for the last 12 months
- 02:43 Lesson #1: Be really conscious about who you keep and let go in your life
- 07:33 Lesson #2: Take care of your body like your life depends on it
- 12:19 Lesson #3: Its okay to ask for a hug or help from others
- 16:40 Lesson #4: Dont buy into your own hype, stay connected to where you started
- 19:37 Lesson #5: People will always try to tear you down no matter how good your intentions are
- 22:10 Lesson #6: Different levels come with different problems
- 26:11 Lesson #7: As you get older, don't forget to do things for your younger self.
- 29:45 Lesson #8: Give yourself permission to be all of you
- 30:22 Lesson #10: You don't have to be perfect to help others
- 31:11 Lesson #9: You cant avoid mistakes but dont avoid the lesson
- 32:38 Lesson #11: Make new memories instead of living old ones again and again
- 34:03 Lesson #12: Use your gifts and skills in the service of others.
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Mon, 04 Sep 2023 07:00:00 +0000Rene Rapp ON: How to Break the Patterns of Negative Self Talk & Ways to Stop Using External Judgement to Measure Your Achievement
Anxiety is an ongoing battle that happens right inside your mind.
Your mind becomes this never-ending movie reel of worst-case scenarios, and it just keeps on playing.
When we're stuck with anxious thoughts, we want to find an escape.
Today, singer and songwriter Rene Rapp, known for her role of Regina George in the Tony-nominated Mean Girls musical on Broadway, sits down with me to share her incredible journey.
Rene and I offer insights on how to prepare oneself mentally and emotionally for the inevitable disappointments that life may bring, the insidious nature of self-criticism and its far-reaching effects, and the art of expressing vulnerability without fearing miscommunication.
Self-doubt can be a formidable obstacle to pursuing one's passions. We will also explore the strategies to confront and overcome self-doubt and overcome the role of being one's own harshest critic.
In this interview, you will learn:
- How to understand perception and well-being
- How to prepare for future disappointment
- How to be less self-critical
- How to manage your inner voice
- How to express insecurities effectively
- How to stay resilient in challenging situations
Together, let us transform uncertainties into positivity and look forward to reshaping our mindset.
With Love and Gratitude,
Jay Shetty
Rene Rapps debut album Snow Angel is out now http://reneerapp.lnk.to/snowangel
What We Discuss:
- 00:00 Intro
- 01:46 Understanding how others perceive you and its impact on your well-being
- 05:05 What happens with you come face-to-face with a stalker
- 06:57 Ways to not prepare yourself for future disappointment
- 09:03 Why excessive self-criticism can hurt your self-confidence
- 11:20 How do you interpret your inner voices?
- 14:32 How to find a mindset to help yourself improve
- 17:45 Cultivating a passion for acting, even when it presents occasional challenges
- 20:41 How do you express your insecurities effectively without fearing miscommunication
- 23:08 Do you let self-doubt keep you from pursuing your passions?
- 26:55 How resilient are you in the most unfavorable situations?
- 35:19 Placing trust in the wrong people can have adverse consequences on your life
- 40:44 How to find a strong inner group filled with trust
- 41:39 Rene recounts a traumatic experience
- 45:16 Stay focused on the love for your family and the special people in your life
- 48:03 How can you escape the self-imposed role of being your own harshest critic?
- 50:46 What would you tell yourself now?
- 52:48 If you could unlearn something from your past, what new knowledge or skill would you want to acquire now?
- 55:16 How can you transform the uncertainties in your life into more positive, joyful experiences?
- 01:17 Renee on Final Five
Episode Resources:
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Fri, 01 Sep 2023 07:00:00 +00007+ Powerful Habits To Avoid Loneliness, Feel Connected And Build Authentic Community
Ever find yourself yearning for a deeper bond with those around you?
Creating deeper connections doesn't have to be an exhausting or daunting task.
We can still create connections in the simplest most ordinary ways if we make time for it and show sincerity.
From the hustle and bustle of everyday life to the moments of solitude, we'll uncover the secrets to forging relationships that stand the test of time. Your social life doesn't have to feel like a performance let's make it a celebration.
Let's explore how broadening your emotional language can be the key to unlocking a world of deeper connections. Say goodbye to surface-level chatter and say hello to discussions that spark genuine connections. From sharing smiles with strangers to using technology to our advantage, each habit is a stepping stone to deeper relationships.
In this episode, you'll learn:
- How to bridge connection gap
- How to tune into yourself before making connections
- How to be more vocal about your emotions
- How to make new memories with old friends
- How to start engaging conversations
Hope you're able to genuinely connect with someone today. Let's make every connection count!
With Love and Gratitude,
Jay Shetty
What We Discuss:
- 00:00 Intro
- 01:36 Do you sometimes feel lonely, or disconnected from the people around you?
- 07:58 Habit #1: Check in with yourself - Does your social life start to feel like work or when your social life feels like it's non-existent?
- 14:14 Habit #2: Expand your emotional vocabulary - If you wanna see, hear, and understand and value other people better, you need to expand your emotional vocabulary
- 17:56 Habit #3: Old new and new old - While we use nostalgia to build connection, try to build new memories with an old friend
- 20:44 Habit #4: Ask interesting questions - Go for more open and fascinating questions that wont pressure other people to answer
- 23:05 Habit #5: Deep versus shallow time - Take the time to invest in creating a small group where you can build deeper connections
- 26:07 Habit #6: Look for patterns and connections where others dont see them
- 27:20 Habit #7: Smile at strangers and say hello creates an energy for small moments of connection
- 28:40 Habit #8: Use technology to your advantage and connect with people you havent talked with in a while or reconnect with them anytime
- 30:04 Habit #9: Giving creates connect - When you give someone a part of you, a piece of you, a truth about you, it allows you to connect with them
- 30:52 Habit #10: Invite people for ordinary tasks - Its okay to spend time with people in boring ways and connect with them
- 31:34 Habit #11: Connecting with people in all ages
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Mon, 28 Aug 2023 07:00:00 +0000Lori Gottlieb ON: How to Set and Keep Better Boundaries & Ways to Know if You Are Settling in Relationships
Why do we often struggle when we are trying to build a lasting relationship with someone?
Why is love not enough to make two people genuinely care for each other and stay happy together?
Let's unpack the conversation I had with Lori Gottlieb. Lori is a psychotherapist and New York Times bestselling author of Maybe You Should Talk to Someone, which has sold nearly two million copies and is currently being adapted as a television series. In addition to her clinical practice, she is co-host of the popular Dear Therapists podcast now in its 4th season.
In this digital age, the power of in-person conversations is unparalleled, therefore, face-to-face discussions not only ease challenging topics but also strengthen connections, even in times of disagreement. We will eExplore the fascinating urge to share our stories when conversations turn distant. Uncover the psychology behind this impulse and its impact on nurturing authentic connections.
It's important to find the balance between desired traits and the potential for mutual growth. And boundaries aren't about controlling others; they're about prioritizing self-care.
In this interview, you'll learn:
- How to deal with unwanted peer pressure
- How to master difficult conversations
- The importance of setting early relationship goals
- How to balance the qualities we look for in a partner
- The positive impact of active listening
- How to navigate relationship triggers
Let's uncover the truths, debunk the myths, and reshape the way you perceive and nurture connections.
With Love and Gratitude,
Jay Shetty
What We Discuss:
- 00:00 Intro
- 01:02 What should you do if a friend is pushing you to do something that makes you uncomfortable?
- 03:24 In-person conversations ease difficult discussions; connection persists despite disagreement
- 05:16 Set relationship goals early; they reveal compatibility quickly
- 07:47 Social anxiety often mirrors our childhood treatment
- 11:51 The urge to discuss oneself grows when sensing disinterest or neglect in conversations
- 16:24 Your potential partner might possess certain preferred qualities, yet not encompass all you seek
- 18:26 Identify your deal breakers and let go of the relationship fantasies we grew up with
- 22:25 How to shift from rigidity to actively listening to your partner?
- 26:47 By comprehending your partner's triggers, you can guide them back to the present moment
- 29:28 Boundaries involve defining self-care actions, not manipulating others' behavior around you
- 35:14 Consistency with our self-set boundaries fosters meaningful connections
- 39:10 Let go of what you couldnt have and then go find it in someone without trying to change them
- 41:41 What does money and gender roles represent in your relationship?
- 44:56 Having an authentic, open, and genuine conversation, even if uncomfortable, isn't unkind
- 49:22 Dating entails the concessions you're ready to offer and those your partner commits to as well
- 53:32 You can multitask your pursuits. It's fine to follow your passion while staying in your current situation
- 57:33 Journaling creates a safe space for self-expression, free from the fear of judgment by others
- 01:02:02 Journaling offers the advantage of cultivating accountability through increased self-compassion
- 01:04:45 A breakup is a form of grief, as you've lost a shared past and the gradually constructed future with that person
Episode Resources:
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Fri, 25 Aug 2023 07:00:00 +00004 Differences Between Toxic Vs Healthy Relationships and 6 Steps to Make the Shift no Matter Where You Are in Your Journey
Relationships often start with a spark, but how do you keep that spark alive without getting burnt?
It's a common question that many couples face as they navigate the complexities of maintaining a healthy and deep relationship.
Today, we will look deep into seeing the differences between a toxic and a healthy relationship and uncover the ways to build a lasting one. Every relationship is different - but understanding these four different toxic traits that are common in relationships will help you move away from something that is not serving you.
Moving to a healthy relationship when youre coming from a toxic one is difficult but finding the courage to do so is a crucial step towards your emotional well-being and personal growth.
In this episode, you'll learn:
- How to prioritize healthy love over perfection
- How to embrace each others unique identities
- How to avoid over-reliance and codependence
- How to practice transparent communication
Hope that this guides you through a more healthy and happy relationship!
With Love and Gratitude,
Jay Shetty
What We Discuss:
- 00:00 Intro
- 02:32 What is the real definition of healthy vs. unhealthy love?
- 03:56 Toxic Trait #1: Over-reliance on one person - Do you go to your partner for everything that you need?
- 11:41 Toxic Trait #2: The idea of trying to change someone - We try to change our partners to be like us but have we ever thought about letting them be them and we be ourselves?
- 16:36 Toxic Trait #3: Playing games - Are you pursuing peace with your partner or are you pursuing power over your partner?
- 22:20 Toxic Trait #4: Losing your own identity - Dont sacrifice your interests and independence for a relationship
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Mon, 21 Aug 2023 07:00:00 +0000Russ ON: How to Change Your Self-Critical Mindset & The Truth Behind the Emotional Struggles of Men
Have you tirelessly pursued a dream, only to discover an underlying emptiness even after achieving it?
Many have experienced this paradox of achieving a dream, yet still feeling unfulfilled.
It's a common experience where the pursuit of a goal doesn't always lead to lasting contentment.
Today, we have a special guest who's been on the podcast before - multi-platinum rapper, singer-songwriter, producer, and best-selling author - Russ.
Russ talks to us about his successful music career and the highs and lows that come with fame and excess. He shares his self-development journey and the realizations he's come to by facing his emotions and going to therapy.
Russ' fifth studio album SANTIAGO was released on August 18th, 2023.
In our quest for understanding, we shatter the myth of perfectionism, revealing its often-hidden undercurrents and the misconceptions around seeking help. We will examine the roles we play in the lives of others and the profound effects of vulnerability on our connections, the profound shift in mindset that dismantles rigidity and nurtures flexibility, and the role of emotional suppression in men's lives.
Intriguing conversations lead us to the heart of healthy internal dialogue, providing tools to process thoughts and emotions while nurturing a sense of self-awareness. We contemplate the intricate relationship between our identities and the roles we assume, and the transformative effects of releasing these roles when they no longer serve us.
In this interview, you will learn:
- The emotional struggles of men
- The misconceptions about being a perfectionist
- How to have a healthy dialogue with yourself
- How to get around destructive habits
- How evolution is part of personal growth
- How to become flexible in life
We invite you to join us on this deep exploration of self, witnessing the power of embracing authenticity and confronting insecurities head-on.
With Love and Gratitude,
Jay Shetty
What We Discuss:
- 00:00 Intro
- 00:19 What happens when you keep chasing after something you thought you wanted but you still feel empty?
- 04:46 Men have become professionals in masking their emotions. What happens when it becomes too much?
- 08:43 What do men struggle with the most? How are they coping with it?
- 11:27 The misconception about being a perfectionist and how help is being coded as a form of criticism
- 14:26 What role do you play in other peoples lives?
- 16:15 Why are men afraid to show vulnerability to others, especially around women?
- 19:43 Everyone is at a different place in their journey, wherever you maybe right now is fine
- 22:57 Stop chasing approval and validation from other people
- 31:22 What are the practices youre doing to validate yourself?
- 34:14 Healthy internal dialogue with yourself can help you process the thoughts in your mind
- 38:39 If your identity is based on the role you play, what happens when you can longer play that role?
- 39:49 What does growing up and then growing down mean?
- 40:58 I dont like myself. Have you felt this before?
- 42:27 Why does the rejection of your insecurities lead to destructive habits?
- 45:51 What insecurity have you been holding onto?
- 48:00 If you can talk to your younger self now, what do you need to hear?
- 52:07 If you still carry the same beliefs from your younger self after learning so a lot of things then youre not growing
- 56:29 The downside of having the mentality that youre always right
- 58:41 The shift in mindset that can help you remove rigidity and become more flexible
- 01:04:01 This version of yourself that has not been shown to the world
- 01:06:17 Do you create a false sense of safety and security in your life?
- 01:11:09 Creating music after a book and the message it portrays
Episode Resources:
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Fri, 18 Aug 2023 07:00:00 +00004 Pivotal Decisions in Life We Make Daily & 3 Ways to Approach Conflict Resolution in Relationships
How can we navigate the challenges of communication in relationships, especially when faced with difficult conversations?
How can personal growth and self-development impact our relationships, and what challenges might arise from this?
Communication is the lifeblood of any relationship, yet navigating tough conversations can be daunting. And society loves painting relationships with broad strokes, but the canvas of human connection is far more intricate.
Today, I am excited to share the conversation I had with Krista Williams of the Almost 30 podcast. We focused on why nobody teaches us about love and how to give and fully receive it.
Life has a knack for teaching us lessons that craft intimacy but let's not be swayed by the virtual faade. Instead, let's tear down the walls and unearth the truth behind meaningful connections that transcend screens.
Understanding oneself is the gateway to banishing the echoes of loneliness and by exploring love's multi-dimensional essence, we will learn the three focal points that breed growth, trust, and intimacy. We'll uncover the roles we play in relationships and shatter society's molds to find our truth as well as unlock the art of communicating through discomfort.
In this interview, you'll learn:
- The key decisions we make in life
- How to unlock your truth
- The real definition of love
- The different roles we play in any relationship
- How to deal with relationship struggles
- How to set the right intentions
Your journey to self-discovery and enriched connections starts here.
With Love and Gratitude,
Jay Shetty
What We Discuss:
- 00:00 Intro
- 02:40 Here are the four important decisions you will keep making in your life
- 07:13 How do you get your relationship right? Maybe, allow life to humble you
- 10:11 The truth is social media doesnt have much impact on genuine relationships
- 13:38 If you don't feel you understand yourself, you will feel alone
- 19:04 Love doesnt have one definition, it has three key areas you can focus on
- 25:27 Spark alone doesnt make a relationship work
- 29:40 Should people marry their bestfriend? Is it a healthy relationship choice?
- 32:00 Everyone grows at a different time and at a different phase
- 37:48 What are the three different roles we play in our relationships?
- 41:09
- 46:34 The projection society has for men and women might not be our truth
- 54:07 Not everyone is going to learn from the resource materials you have learned from
- 01:19:40 Are women going through personal growth, self-development, and work fatigue?
- 01:01:00 This is why making other people your purpose doesnt work
- 01:04:31 We want to talk about how people behave and or how they act, but we don't want to talk about our intentions
- 01:09:02 People often struggle in a relationship because they dont know how to talk about hard things
- 01:13:11 Books are not meant to be read, its meant to help guide you in difficult and challenging times
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Mon, 14 Aug 2023 07:00:00 +0000Ari Emanuel ON: How to Silence the Doubt in Your Mind & Strategies for Transforming your Career
Change is the only constant, and in this fast-paced world, we strive to keep up with its relentless flow.
How can we train our minds to embrace discomfort and uncertainty, unlearning the inner voice that holds us back from taking action?
Today, I welcome Ariel Emanuel, the Chief Executive Officer of Endeavor (NYSE: EDR), a global sports and entertainment company, home to many of the worlds most dynamic and engaging storytellers, brands, live events and experiences. The company is comprised of industry leaders including entertainment agency WME; sports, fashion, events and media company IMG; and premier mixed martial arts organization UFC.
In this conversation, we are going into a transformative journey, exploring the power of releasing anger, and understanding the shifting objectives that shape our lives.
Learn practical strategies to embrace growth and train our minds to be comfortable with discomfort, allowing us to navigate change with grace and resilience, unlearn the habit of silencing the inner voice that blocks us from taking action, and challenge societal definitions of success and explore the importance of defining our own path and purpose.
You will learn:
- How to embrace discomfort and be comfortable with it
- When to start listening to your inner voice
- Why anger is unproductive
- How to shift your mindset and relearn contentment
- How to seize opportunities to create the life you desire
- Why we need to pursue health and wellness
Let us awaken the wisdom within us and live a life aligned with our truest values and aspirations.
With Love and Gratitude,
Jay Shetty
What We Discuss:
- 00:00 Intro
- 00:50 Change is happening a lot faster nowadays and were trying to keep up to it
- 02:03 How can you train your mind to be comfortable with discomfort?
- 04:49 Unlearning how to not listen to your inner voice thats stopping you from taking action
- 07:27 Anger can only get you to a certain point but theres nothing more to it
- 12:36 Did you grow up with a stack of objectives that has changed overtime?
- 13:50 We dont often realize when were no longer in a competitive state and we find it difficult to shift our mindset
- 19:17 Whats the difference between success and contentment?
- 21:13 Life is not a dress rehearsal, you better get to where you want to get to.
- 24:03 How do you build something from scratch and without enough funding?
- 26:45 Recalling a life event that has completely changed the trajectory of your life
- 32:14 How do you operate your life? Do you allow others' definition of success to dictate your life?
- 36:19 Its not about living forever, its about being healthy while you live.
- 39:21 What types of therapies are you taking interest in?
- 41:37 When youre making high risk decisions, what do you do? How do you prepare?
- 45:15 How do you create a space for talents to be able to freely create their content?
- 48:21 The shift from a full workforce at the office to people having the option to work from home
- 50:28 What has been the biggest failure in your life?
- 53:00 How do you get out of the I-got-to-jump-and-respond state?
- 54:15 You have to work hard and you have to show up.
- 56:43 Ariel on Final Five
Episode Resources:
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Fri, 11 Aug 2023 07:00:00 +00005 Types Of Guilt You Are Going Through And 7 Steps To Stop Letting It Drain Your Energy
Have you ever been caught in the intricate web of guilt and shame, unable to discern their differences and the profound impact they can have on our lives?
It is in the embrace of these complexities that we embark on a journey of self-discovery, unraveling the layers of guilt and shame to illuminate the path towards growth.
In this episode, we shall delve into the depths of guilt, examining its many forms and manifestations.
Whether it's the persistent burden of past mistakes, the impact of our actions on those around us, the guilt that stems from unmet expectations and commitments, or the often overlooked sensation of privilege guilt, there are ways to overcome these emotions.
As we go through the different types, we shall emerge with newfound insights and perspectives, better equipped to navigate these complex emotions. Through understanding, reflection, and conscious action, we shall rise above guilt's shadows and embrace the light of self-forgiveness, empowerment, and transformation.
In this episode you'll learn:
- The difference between guilt and shame
- The different types of guilt
- How to deal with the emotional burdens of guilt
- How to grow from getting stuck in the past
This is a journey of emotional growth, healing, and attaining inner peace that you wouldnt want to miss.
With Love and Gratitude,
Jay Shetty
What We Discuss:
- 00:00 Intro
- 02:37 Lets understand the difference between shame and guilt and how to define them
- 05:03 What are the different types of guilt we experience in life?
- 12:09 The five types of guilt and how you can grow out of it
- 13:51 Type #1: Do you often think of a past mistake and still feel guilty about it?
- 19:27 Type #2: You feel guilty when someone tells you how your action made them feel bad
- 24:03 Type #3: The guilt of not making time for others or letting someone else down
- 26:46 Type #4: The guilt of not having pain, of having privilege, or having safety and security
- 28:12 Type #5: The survival guilt, that guilty feeling when youve gotten through something difficult when others didnt
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Mon, 07 Aug 2023 07:00:00 +0000Peter Attia ON: Scientific Ways to Slow Down Aging & How Your Emotional Health is Impacting your Physical Health
Have you ever found yourself thinking you're fine, only to discover that something is not right within your own body?
When is the right time to consciously invest in your health, and just how crucial is it to understand your family's health history?
There are so many questions and so many answers are needed for us to get a better understanding of our own health.
Today, I am excited to share the conversation I had with Peter Attia. Peter is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan. He is the host of The Drive, one of the most popular podcasts covering the topics of health and medicine.
We explore the the detrimental effects of over-nourishment and three transformative approaches to address this imbalance and unlock the path to optimal well-being, the concept of glucose control and its profound impact on our overall health, and the consequences of consuming nutrient-deficient plants and unravel the complex interplay between regenerative agriculture and the quality of our soil.
In our pursuit of healing, we delve into the profound connection between childhood wounds and maladaptive behaviors in adulthood and identify the self-destructive behaviors that may be hindering your progress.
In this interview, you'll learn:
- How to reverse aging
- When is the best time to invest in your health
- How to predict and prevent possible health risks
- The benefits of changing your diet to address deficiencies in your body
- The link between physical and mental health
- How unaddressed big T traumas negatively affect our adult life
- How to undo your self-destructive behaviors
Join us on this transformative journey as we uncover the wisdom and insights needed to cultivate a life of vitality, resilience, and healing.
With Love and Gratitude,
Jay Shetty
What We Discuss:
- 00:00 Intro
- 00:14 When you think youre doing okay but you found out that something is wrong with your body
- 03:42 When is the right time to consciously start investing in your health?
- 08:50 How important is it to know your familys health history?
- 11:26 What is the best methodology to get a complete family history?
- 14:16 How do people know how healthy they are? How can you predict health risks early?
- 19:02 Did you know that over-nourishment is bad for our body? There are three ways to address this
- 25:31 Do you need to take supplements? If so, what types of supplements are good for your body?
- 28:39 Are you familiar with glucose control? What is it and how can it help you?
- 35:50 What happens when youre eating plants that are less nutrient-dense?
- 39:11 What is regenerative agriculture and complexity of agricultural soil?
- 45:09 Should people grow their own vegetable garden, and how can they maintain a good quality soil?
- 49:04 What is the link between your physical and mental health?
- 53:10 How do wounded children become adoptive children and become mal-adoptive in their adult life?
- 55:23 Why is it difficult for us to turn around and acknowledge the root of our pain and suffering?
- 01:04:54 What are your regrets in life? At the moment, whats your greatest source of joy?
- 01:10:39 There are certain things in our life that are non-negotiable
- 01:17:36 Are there any proven ways to prevent and confront cancer?
- 01:23:53 Have you identified your self destructive behaviors?
- 01:28:09 Peter on Final Five
Episode Resources:
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Fri, 04 Aug 2023 07:00:00 +00005 Mindsets Necessary To Build Self Confidence And 4 Ways To Know You're Enough
In the journey of self-discovery, we often find ourselves grappling with the nagging question: "Am I enough?"
Life's struggles can weigh heavily on our hearts, especially when we feel inadequate.
But fear not, today we will look deep into building self-esteem and self-confidence.
In the face of doubt and self-limiting beliefs, we shall uncover four distinct types of self-worth that shape our perception of ourselves. Everything we have achieved may seem meaningless at times, however, through this pivotal moment of awakening, we shall uncover the true essence of our purpose and redefine our paths with newfound meaning.
As we navigate life, we will encounter moments of hesitation and indecision, fearing the uncertainty of future steps. Together, we shall cultivate the courage to take that vital first step towards growth and fulfillment.
In this episode, you'll learn:
- The type of mindset we should avoid
- The reason why our confidence is low
- How to improve your self-worth and self-esteem
- How to get out of the the struggles that limit you
Let's join hands as we take steps towards stepping forth into the world with renewed purpose and self-assurance.
With Love and Gratitude,
Jay Shetty
What We Discuss:
- 00:00 Intro
- 02:02 When youre stuck with feeling like you arent enough, how do you deal with it?
- 05:38 Life is a struggle especially when you think you arent enough
- 10:01 What happens when you realize everything youve done in life is useless?
- 14:25 Type #1: The sense of security and safety is such an important part of our self-worth
- 15:53 Type #2: When you know your values, it's easier for you to make decisions.
- 17:06 Type #3: The self-confidence we experience through competence, a skill, an ability that we have
- 18:54 Type #4: Do you have a place or space that you feel comfortable and you belong to?
- 22:48 This is one of the reasons why so many struggle so much
- 24:29 We keep thinking about taking future steps but we never take the first step
- 26:20 Heres how you can do to help boost your self confidence
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Mon, 31 Jul 2023 07:00:00 +0000President Joe Biden ON: How to Navigate the Path of Grief with Resilience and Hope & Ways to Make Challenging Decisions Under Pressure
In this very special episode, it is my great honor to be invited to the White House for a rare and very personal interview with President Joe Biden.
We will witness The President reflecting on his earliest childhood memories that have indelibly shaped his path. We pause and contemplate the significance of reaching out to those facing tough times, for every compassionate connection has the power to uplift and heal.
The conversation goes deep as we delve into the profound realm of family, the cornerstone of existence, and discover how to cherish and prioritize those who matter most; and the art of decision-making and preparation, as you learn to navigate life's intricate choices with clarity and mindfulness.
In this interview, you'll learn:
- The strength one can draw from having a supportive family
- How to stand up for yourself and for others
- How to help someone that is grieving
- How to balance the weight of decision-making
- The impact of being present in the most challenging times
In this episode we embrace the transformative power of love, compassion, and purposeful connection, as we unlock the treasures of our past and present.
With Love and Gratitude,
Jay Shetty
What We Discuss:
- 00:00 Intro
- 03:17 What is your earliest childhood memory that has defined what you have become today?
- 10:55 When you see people who are going through some tough times, it does matter when you reach out
- 12:58 How do you let your children and the people that matter to you know that they are important people in your life?
- 17:35 Family is the most important asset in life. How do you prioritize yours?
- 21:17 How do you process decision-making? How do you prepare for it?
- 27:10 How do you assess a persons motivation so we can get to the root of it?
- 29:59 The President on Final Five
- 39:10 The story behind the pictures that The President holds dear
Episode Resources:
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Fri, 28 Jul 2023 07:00:00 +00008 Strategies To Deal With Toxic Or Negative People In Your Life, Work, & Relationships
Have you ever found yourself surrounded by negative and toxic people, draining your energy and hindering your growth?
Are you getting tired of having to deal with them all the time?
Find out how to break free from the shackles of toxicity and cultivate a life filled with positivity, purpose, and meaningful connections.
Today, we will look deep into the realm of toxic relationships, toxic workplaces, and the detrimental effects they can have on our well-being. Learn practical ways to establish healthy parameters and constraints in various areas of your life, find the wisdom of accepting people as they are and focusing on your own growth and well-being, and gain insights into fostering healthier dynamics through structured approaches.
We can also learn how this practice can contribute to greater self-awareness and personal growth and empowering techniques to shift your focus and energy towards positive influences and experiences.
In this episode, you'll learn:
- How to set boundaries at work
- How to stop trying to fix others' flaws
- How to start creating systems that work for you
- The practice of being more empathetic to others
- How to minimize toxic people's impact in your life
With the wisdom of these transformative strategies, we can navigate life's challenges with grace and embrace the path to greater well-being and fulfillment.
With Love and Gratitude,
Jay Shetty
What We Discuss:
- 00:00 Intro
- 01:47 How do we deal with negative and toxic people in our lives?
- 04:44 Many people feel alone even when they are surrounded by friends and family?
- 06:16 Do you have a toxic workplace? How many people do you know are working in one?
- 08:20 What is toxic leadership? Is this the main reason why employees leave their company?
- 10:41 Why do people feel like theyre in a poorly designed job?
- 15:53 Strategy #1: Set boundaries by setting parameters and constraints
- 18:03 Strategy #2: The 75/25 rule is when you spend 75% of your time and focus on people who lift you up, and the remaining 25% with people out of necessity
- 20:11 Strategy #3: We dont need to fix the negative and toxic people in our life
- 21:39 Strategy #4: Systems are incredible ways of avoiding emotional baggage in an organization, in a team, and even in a relationship
- 23:33 Strategy #5: Create policies and agreements with yourself
- 26:14 Strategy #6: Notice where this trait comes from for them and try to understand it better
- 27:29 Strategy #7: Often, the trait you don't like in someone, it's a trait that you possess somewhere deep down inside
- 28:44 Strategy #8: Dont amplify their presence
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Mon, 24 Jul 2023 07:00:00 +0000Mike Milken ON: How to Connect Your Life Purpose with Business Success & The Mindset Behind Strategic Decision Making
Have you ever had a brilliant idea or solution, only to find resistance when trying to implement it?
In this enlightening episode, we welcome a visionary leader who empowers companies to create a backbone for modern financial markets worldwide and revolutionize our take on science and modern medicine.
Today, I welcome Mike Milken, who has been uniquely successful in creating value, whether measured in lives saved (Fortune magazine called him The Man Who Changed Medicine), students inspired (Forbes said he is an education visionary), or jobs created. Beginning in 1969, he and his colleagues financed thousands of companies that collectively created millions of jobs.
Join us as we explore the journey of turning dreams into reality, despite the initial challenges and obstacles.
In the face of life-threatening illness, what will you choose to focus on?
Together, we delve into the realm of cancer research and the importance of providing support to drive groundbreaking advancements, uncover the fascinating world of gut health and the profound impact it has on our immunity, the profound connection between personal health and the well-being of the world we inhabit, and we ponder whether laboratory-grown food is a sustainable, long-term change for the betterment of our planet.
Now, envision a future where pure, uncontaminated food can be created - how would this impact our lives and the world around us?
In this interview with Mike Milken, you'll learn:
- How science has evolved over the years
- The years of scientific research on cancer treatment and other illnesses
- The importance of organic food intake
- How we can be more proactive in taking care of our health
- How impactful investors are in financing economic and science based companies
Tune in on this thought-provoking journey as we unlock the wisdom and potential to create positive change in ourselves and the world. Let us embrace our innate ability to envision and manifest a healthier, harmonious future for all.
With Love and Gratitude,
Jay Shetty
What We Discuss:
- 00:00 Intro
- 00:35 Just because you had a solution doesnt mean that people will adopt it.
- 04:17 Empowering companies financially to create a backbone for the modern financial markets around the world
- 10:08 It was an idea, it was a dream, but it wasnt a reality yet
- 16:47 If youre true to yourself and you know the issues, you can restart your life with a different path
- 23:19 Revenge and bitterness are unproductive emotions, they become your prison
- 26:13 What do you focus on when you encounter a life threatening illness?
- 37:08 Providing support for cancer research and convincing people to help with the research
- 44:57 The evolution of intensive research on gut health and how our immunity develops in accordance to the environment you live in
- 53:30 What will you do if you can cure your disease in your own lifetime?
- 57:58 Would you eat food grown in a laboratory? Is this a substantial long-term change?
- 01:00:46 Your immune system is smarter than all the scientists in the world, but something in your body is turning it off
- 01:06:17 A healthy human makes a healthy planet. How do we attain this?
- 01:11:22 What will you do when you have the ability to create pure food and not contaminate the planet?
- 01:16:10 Mike on Final Five
Episode Resources:
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Fri, 21 Jul 2023 07:00:00 +00007 Steps To Transform An Anxious Mindset & How To Overcome Worry Filled Thoughts
Are you often plagued by anxious and worrying thoughts, feeling uncertain about how to tackle them?
Have you recently experienced the weight of anxiety? How did it impact your day-to-day life?
Welcome to the On Purpose podcast! Today, we will embark on a discovery to master the art of working through anxiety and embracing a more serene mind.
Let's discover the power of setting intentions with your first and last thoughts of the day, the sacred practice of breathwork to shift the rhythm of your life, and the captivating world of scents and fragrances, offering transformative solace.
Moreover, there is immerse power in visualization to draw out genuine emotions and the therapeutic release through journaling to transform worries into clarity.
In this episode, you'll learn:
- How anxious thoughts can impact your daily activities
- The action steps to reset your mindset
- How to master the flow your thoughts
- The different ways to turn anxiousness into positive actions
Join us on this soul-stirring episode to nurture a tranquil and focused mind, and cultivate a sanctuary of peace and wisdom within yourself.
With Love and Gratitude,
Jay Shetty
What We Discuss:
- 00:00 Intro
- 01:22 A lot of us often have anxious and worry thoughts yet we dont always have a gameplan to work through them
- 07:09 Have you recently experienced feeling anxious? What was your experience like?
- 09:56 Step #1: How do you need to master your first and last thought of the day?
- 13:49 Step #2: When you change the pace of your breath, you change the pace of your life.
- 18:06 Step #3: The power of scents and fragrances can transform how you feel
- 20:25 Step #4: Listening to one of your favorite songs or music may be a great short-term way of dealing with stress
- 21:32 Step #5: When you live something out in a visualization, it allows you to feel the emotions
- 26:04 Step #6: Get it out of your head and write it onto a page
- 27:21 Step #7: Read and listen about the things that youre scared about
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Mon, 17 Jul 2023 07:00:00 +0000Nessa Barrett ON: How to Overcome Loneliness & 8 Ways to Heal From a Breakup
Do you find yourself held back by fear and uncertainty?
Are you struggling with the challenges of being on your own in today's world?
If it's a yes, then you have found the right spot.
I am so happy to welcome my guest for today, Nessa Barrett. After being named as one of Billboards 21 Under 21 twice and People Magazines Emerging Artist List Nessa Barrett has gone on to accumulate more than 1.4 billion global streams to date.
Nessa opens up about her current struggle with loneliness, mental health, and the damaging effects of societal perceptions. We will hear her deep thoughts and meaningful words about navigating difficult breakups, recovering from codependency, and finding self-love amidst self-criticism. We will uncover the transformative power of love, both for ourselves and others.
Through our thought-provoking discussions and her inspiring stories, Nessa continues to explore the healing potential of music, the significance of connection and support, and the transformative act of creating a burn box.
In this conversation with Nessa Barrett, you will learn:
- How to deal with fear, uncertainty, and doubt
- The importance of having the right people and proper support
- How to be more self-aware when feeling alone
- How to push forward when you're mentally drained
- Bring awareness to eating disorders and other metal health issues
- The power of self-love and promote self value
- How to stop being too critical towards yourself
Together, we will empower you to embrace your journey, cultivate self-love, and find strength in vulnerability.
With Love and Gratitude,
Jay Shetty
What We Discuss:
- 00:00 Intro
- 00:16 These days, what makes being a teenager so hard? What makes it difficult to be young today?
- 02:35 How do you keep going when fear is shackling you?
- 05:25 How do you turn struggles, not fitting in, and bullying into your motivation to become better?
- 07:24 Is it possible to reconnect with your parents even after the familial ties are broken?
- 09:42 Loneliness is a battle we all struggle with, and not many people see how youre struggling with it
- 12:49 Would you rather get stressed from challenges and issues of doing something you love to do, then get stressed over something thats making you unhappy?
- 14:25 Mental health struggles are real and personal, and not everyone is able to deal with it in a positive light
- 22:11 The damaging effects of the common perception towards people with an eating disorder
- 28:50 What is difference between a public and private breakup
- 33:01 How did you come up with the eight stages of a breakup?
- 34:20 Whats the hardest stage of going through a difficult breakup?
- 36:28 How do you recover from codependency when your relationship ends?
- 38:09 Love is such a strong feeling and it stays with you even after youre not with that person
- 40:24 Loving yourself first is an act we often overlook and this is why we all need to practice acts of self-love more often
- 43:54 We are the worst critics of ourselves, so how do we find things that could make us love ourselves more?
- 48:03 What is a burn box? How can you bond more with the people you connect with?
- 51:41 How do you use music to be the voice for the voiceless?
- 54:36 Why do we need to be vocal, honest, open, and vulnerable to the people that give us support?
- 58:40 Nessa on Final Five
Episode Resources:
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Fri, 14 Jul 2023 07:00:00 +00004 Types of Jealousy and 8 Strategies to Use it Wisely
Have you ever experienced envy or jealousy, those emotions that arise when we compare ourselves to others?
What is the difference between these two emotions, and how can we navigate them in our lives?
Welcome to the On Purpose podcast, and today we will look deep into the intricacies of envy and jealousy, and discover the three transformative steps to make any change in our lives.
Lets talk about why do we feel jealous or envious when we find ourselves going through struggles while others seem to have an easier path, why do we desire what others possess, how these feelings make us feel satisfaction from others' unhappiness or feel left out.
Through reflection and introspection, we uncover the path towards personal growth and develop a mindset of compassion, gratitude, and inclusivity.
In this episode, you'll learn:
- The different types of jealousy and envy
- How can we identify the signs
- How do we shift our mindset
- How to turn jealousy and envy into admiration
Prepare to embark on a journey of self-discovery, understanding, and transformation as we learn to embrace our own path and celebrate the journeys of others.
With Love and Gratitude,
Jay Shetty
What We Discuss:
- 00:00 Intro
- 03:17 Who doesnt feel envy or jealousy in some way to someone?
- 10:43 There is a difference between jealousy and envy. What differentiates them?
- 12:27 Here are the three steps to make any change in your life
- 14:09 Type #1: You are going through something but others arent. You get jealous because their life is easy
- 17:36 How do you zoom out to bring your focus away from whats stressing you out?
- 19:04 Type #2: We want what other people have
- 25:56 Find out more about people you know less about and turn it into admiration
- 26:07 Type #3: Becoming happy that others are down or unhappy
- 31:59 Type #4: Feeling upset of being left out
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Mon, 10 Jul 2023 07:00:00 +0000Tom Holland ON: How to Overcome Social Anxiety & Beneficial Life Lessons You Can Learn From Family
Are you ready to embark on a transformative journey filled with inspiring stories and profound insights?
Join me in this enlightening episode where my guest and I tap into a wide range of topics that will leave you with a deeper understanding of life, personal growth, and finding true happiness.
Today, I am joined by Tom Holland, widely known for his portrayal of the Marvel superhero Spider-Man in the Marvel Cinematic Universe. Beyond acting, Tom Holland is known for his friendly and charismatic personality, often delighting fans with his playful interactions and energetic interviews.
Have you ever wondered about the value of opinions from the people you truly care about? Discover the profound lessons we can learn from those who have impacted our lives and how their guidance can shape our journey.
In a world where many of us struggle with living a false version of ourselves, let us explore the strategies to break free from societal pressures and embrace your authentic self, finding the peace and fulfillment you truly deserve.
We challenge stereotypes as we uncover the beauty of embracing diverse interests, exploring the connection between physical activity and mental well-being, walking away from certain situations that no longer serve you, and learn the valuable lessons on self-acceptance and mindfulness, and discover the transformative power of connecting with nature.
This episode was recorded at Soho House Dean Street
In this episode with Tom Holland, you'll learn:
- How a solid family foundation shapes our childhood
- How to be resilient when facing numerous challenges
- The importance of taking care of our mental health
- How to embrace our own uniqueness
- How to channel our emotions in constructive ways
- Find alternatives to avoid making bad decisions
- Walk away from situations that don't serve our purpose
- How to cheer for someone to never give up
Learn to break free from stereotypes by embracing your authenticity.
With Love and Gratitude,
Jay Shetty
What We Discuss:
- 00:00 Intro
- 00:46 Growing up in a family with a solid foundation and living the best childhood
- 06:18 Finding value in the opinions of people you care about and the lessons we can learn from them
- 08:19 When you see someone who never gives up and continues to work hard, what would you do?
- 09:32 How to stop living a false version of your life and take care of your mental health
- 14:24 Diagnosed with dyslexia at an early age and finding a way to overcome the challenges that comes with it
- 16:17 Acting started as a hobby turned into a beloved creative work
- 18:34 Being that kid who plays rugby but also attends a dancing class
- 25:05 Have you thought about releasing anger through sports training like boxing?
- 30:46 Recognizing that drinking can become a problem and finding the strength to control the urge to drink
- 41:44 The beauty of being alcohol-free and still have fun with the people around you
- 45:20 What would you do when you meet a person who is truly at peace with who they are?
- 49:20 Reconnecting with nature and finding yourself in these nature trips
- 52:39 Would you love to attend a class about life and how to live on a daily basis?
- 57:45 Separating your personal emotions and your work emotions to keep yourself mentally healthy
- 01:02:57 The challenges of relocating in a new place and the intention behind the move
- 01:09:27 Would you rely on your inner instinct in making a decision?
- 01:15:35 Sometimes walking out of certain situations can be beneficial for you
- 01:19:56 If youre having a bad day, do you play golf?
- 01:23:45 Have you heard of living a no proof life? Tom tells us how to be more present in these moments
- 01:36:35 How humility plays a role in how one handles loses and distractions
- 01:40:31 Lets talk about sports
- 01:44:52 Tom on Final Five
Episode Resources:
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Fri, 07 Jul 2023 07:00:00 +00007 Signs Youre a People Pleaser & 7 Methods to Break This Habit
Have you ever found yourself constantly trying to please others, putting their needs before your own?
What is it like to be a people pleaser, always seeking validation and acceptance from those around you?
If you want to know more about this trait and how to overcome it, then this episode is for you.
Join me as I uncover the deep-rooted struggles of saying no, over-apologizing, and failing to communicate our own needs. We get to understand the pain of feeling rejected and left out, and the challenges of being overly agreeable and avoiding conflict.
Finally, we will explore the lengths we go to in order to avoid being disliked or hated. Through this exploration, we gain insights into the human condition and learn how to break free from the cycle of people-pleasing.
Heres what youll learn today:
- How to say NO nicely and effectively
- How to stop over apologizing in situations you have no control over
- How to properly communicate your needs and thoughts
- How to openly voice out your opinions without being combative
- How to stop the habit of people pleasing
Prepare to embark on a journey of self-discovery and empowerment as we navigate the path towards authenticity and reclaiming our personal power.
With Love and Gratitude,
Jay Shetty
What We Discuss:
- 00:00 Intro
- 02:31 Are you a people pleaser? What is it like to be one?
- 07:51 What are sociotropic individuals, and have you met one?
- 11:25 Trait #1: You struggle to say NO
- 17:49 Trait #2: You constantly over apologize
- 21:59 Trait #3: You do not communicate your NEEDS
- 24:05 Trait #4: You often feel rejected and left out
- 26:39 Trait #5: You tend to be agreeable and
- 30:18 Trait #6: You avoid conflict or tough conversations
- 31:56 Trait #7: You become anything and do anything to not be hated
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Mon, 03 Jul 2023 07:00:00 +0000Dr. Zach Bush ON: Science Based Approach to Healing Your Gut Health & How to Prevent Disease with Nutrition
Have you ever considered the profound connection between being human and the natural world?
What if our true purpose is not just to exist as individuals but to embrace our role as part of a greater ecosystem?
These are only a few of the questions related to our future and the thriving life that surrounds us.
In this episode, I welcome Dr. Zach Bush, a medical doctor and holistic health practitioner known for his work in the fields of medicine, nutrition, and regenerative agriculture.
Zach shares his expertise on the vast field of nutrition science, we confront a perplexing question: Where did nutrition science go wrong in preventing diseases? Together, we unravel the complexities of this field and uncover the simple yet powerful approaches to replenishing our health.
Let's also discover how the planet itself evolves and grows, reflecting the beauty and wonder of life. There is a miraculous diversity and symbiotic relationships that thrive in the soil. Gain a deeper appreciation for the interconnectedness of all life forms.
In this interview with Zach Bush, you'll learn:
- The complex connection between humanity and the natural world
- How nutrition sciences can significantly help prevent diseases
- The Earth's biodiversity and our role in the ecosystem
- The wonders of organic farming and good quality soil
- How our body stores water and function with it
Join us on this enlightening journey as we deepen our connection to the natural world, embrace our role in the ecosystem, and unlock the wisdom that lies within us all.
With Love and Gratitude,
Jay Shetty
What We Discuss:
- 00:00 Intro
- 01:40 To be human is to be part of an ecosystem rather than a single species
- 04:50 If nutrition prevents diseases, where did nutrition science go?
- 11:30 The earth will get more diverse, it will get more intelligent, it will get better
- 17:53 Whats the simplest approach to begin again and replenish your health?
- 26:29 The science behind water in our body and how do we stay hydrated
- 39:28 Did you know that a teaspoon of soil has more organisms than the human body?
- 51:16 How do we eat in order to protect ourselves from chemically modified food?
- 01:01:46 The mechanism of breathing is the allowance to create a new life
- 01:12:07 Zach on Final Five
Episode Resources:
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Fri, 30 Jun 2023 07:00:00 +00003 Traits that Negatively Affect Our Thoughts & How to Gradually Break Free from Your Limitations
Have you ever found yourself questioning your current path and wondering if it truly aligns with your purpose?
Are you looking for the signs that will lead you discovering your true self and finding genuine love?
Then this podcast episode is for you.
I am going to share with you a transformational and life-changing conversation I had with Violetta Benson. Violetta, also known as Daddy Issues, gained popularity for her humorous memes, witty captions, and comedic videos that often revolve around dating, relationships, and everyday life experiences.
With mindful awareness, we uncover the three negative habits that hinder our personal growth and learn how to replace them with empowering practices. We also dive into the multifaceted nature of love and its diverse expressions throughout our lives.
While fear holds us back from forming deep connections, there is power in being alone, and using solitude as an opportunity for self-discovery and embracing your true self. Embark on an exploration of love's different stages - finding it, letting go, and nurturing its flame.
From this episode, you will learn:
- The importance of adapting to changes
- How to avoid projecting our limitations to others
- How to spot the negative habits that blocks personal growth
- How to make wise and well-thought of decisions
- The diversity of love and its many forms
- How to create deeper and more meaningful connections
It's time to cultivate the relationships and personal growth you deserve.
With Love and Gratitude,
Jay Shetty
Listen to the original interview & other hilarious growing up stories and self love tips on Almost Adulting.
What We Discuss:
- 00:00 Intro
- 02:15 When you realize that what you're currently doing doesn't truly align with your purpose, would you be open to change?
- 06:26 Whats the worst advice youve ever received? Did you follow it?
- 08:04 Why do we often project our limits, our insecurities, and our issues to other people?
- 11:03 The three things we do negatively that we should be mindful of
- 12:45 There are fours things we go through everyday or at any point in our lives
- 16:36 The analogy of the doors in our life that closes and the ones that stay open
- 24:04 Sometimes, its better to slow down and pause than make quick but unwise decisions
- 28:31 Two biggest lies you should stop telling yourself today
- 33:44 When you carry around hatred and choose not to forgive people, theres no space to receive love and connections
- 36:26 This is what happens when you dont wait for love to be given, you openly give it to the people important to you
- 39:00 The different forms of love and how we experience it throughout our life
- 41:38 Love isnt just a feeling or an emotion, it is a skill and a practice
- 46:20 Is fear holding us back from forming a connection? Is it just an unformed boundary?
- 50:18 Why being alone is a great time to get to know yourself and discover who you really are
- 53:21 Your ego is a daily battle and this is one of the main reasons that many relationships fail
- 59:04 In love and relationships, we often ask the wrong questions
- 01:03:53 The different stages of love, how to find it, how to let go, and how to keep it
- 01:06:32 What is the Flow state and how does this help you perform better in life?
- 01:08:39 What can you do when youre struggling to make connections, and how do you deepen these connections?
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Mon, 26 Jun 2023 07:00:00 +0000Nimai Delgado ON: Transforming Your Financial Future with Strategic Actions & Unlocking the Power of Nutritional Excellence
Establishing a career is not an easy task. If you're currently undecided and unsure what career path to pursue, this podcast episode can help you.
Planning to switch to a different career path or struggling with the job you have right now? My guest today is offering fresh insights and valuable life lessons.
Today, I welcome Nimai Delgado, a vegan bodybuilder and fitness influencer widely recognized for his dedication to a plant-based lifestyle.
Nimai did not shy away from being open and honest about his journey. His vegan lifestyle started at a very young age in relation to his spiritual beliefs and personal values. Veganism isn't just about eating plants, there's more to it and it is truly life changing.
The conversation turned deep and serious as we talked about how he felt the need to switch careers because he was unhappy, finding means to share a powerful message and reach more people, and how important it is to not rely on external validation and physical appearance.
In this episode with Nimai Delgado, you'll learn:
- How to be financially independent
- The right way to live a vegan lifestyle
- How to bridge nutritional gaps when going vegan
- How to reflect on life and shift your priorities based on your reflection
- The advantages of tapping into what feels right and true for you
- How to master the things that you're good at
- How to not let external validation ruin your personal growth
Don't miss this life changing conversation about personal growth, self discovery, and making better career decisions.
With Love and Gratitude,
Jay Shetty
What We Discuss:
- 00:00 Intro
- 02:28 What is making you happy today?
- 03:19 The benefits of waking up early and how to prepare to start your day
- 06:20 What is life like when youve never eaten meat?
- 10:44 How do you source your protein needs without taking animal protein?
- 14:21 Living in a spiritual community and the role it plays in your upbringing
- 19:59 When you realize youre unhappy with your career, what can you do?
- 28:34 How do you find escape when youre unhappy with what youre doing?
- 31:59 How can you create systems from what you want to do and be financially stable?
- 35:35 Every experience you go through help you develop resilience and strength
- 37:34 The bodybuilding journey and how it all started
- 41:10 How can you stop external validation from dictating how to live your life?
- 43:40 Getting recognition for what you look like and not the message youre trying to share
- 46:47 How do you coach someone and push them to live a healthier lifestyle
- 55:26 How do you find the motivation to show up for yourself and find internal freedom within yourself?
- 59:40 Nimai on Final Five
Episode Resources:
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Fri, 23 Jun 2023 12:30:02 +00003 Effective Ways to Turn Your Life Around & Why Continuous Learning Is Necessary for Personal Growth with Novak Djokovic
Are you in a life crisis where you are being pressured into committing to a life changing career that you aren't interested in? Is it making you question your future goals and the path you want to take? Then this episode can help you.
Today, we will explore the fundamental aspects of personal growth, purpose, and self-mastery that will ignite a fire within you.
I am overjoyed to share the conversation I had with Serbian professional tennis player Novak Djokovic. Beyond his on-court achievements, Djokovic is known for his resilience, mental toughness, and dedication to his craft.
Novak and I exchange thoughts and opinions on the hidden potential of repetition and reminders as we unravel the importance they hold in our lives, the profound truth that self-mastery is not a mere part-time endeavor but a lifelong commitment, and how self-awareness is a transformative journey that involves accepting not just who we are but also who we are not.
We also touch on my personal journey as a monk and how to unlock the transformative wisdom of the monk mindset as we explore the three fundamental aspects that define it.
In this interview, you will learn:
- The hidden potential of repetition and daily reminders
- How to navigate the pressures of societal expectations
- Why self-mastery is not a part-time endeavor
- How to navigate the pain and liberation of truly understanding our authentic selves
- How to find joy and fulfillment in doing what we genuinely love
- The positive effects of daily meditation
Don't miss this opportunity to embark on a transformative adventure of self-discovery, purpose, and resilience.
With Love and Gratitude,
Jay Shetty
What We Discuss:
- 00:00 Intro
- 01:00 Why is repetition and reminder important for all of us?
- 01:30 Growing up in a society where success and achievement is seen as a metric of growth
- 07:27 Self mastery isnt a part time job, it is a commitment and a lifestyle
- 10:49 The painful thing about self-awareness is accepting who you are not
- 20:46 Are you doing it to become big and famous or are you doing it because you enjoy doing it?
- 24:24 There are 3 aspects to purpose and what we can learn from it
- 33:25 What are the three aspects of the monk mindset and how can you learn it?
- 37:01 Lets do a quick meditation session
- 48:22 Is there an endpoint to your purpose?
- 53:22 How do you balance making a living and living your purpose?
- 55:22 How do you stay calm during the time of failure? How do you build your self-belief?
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Mon, 19 Jun 2023 07:00:00 +0000Chris Paul ON: How to Create Habits for Discipline and Consistency & Empowering Yourself Through Forgiveness for Healing
This episode is for someone that is striving to go after their goals.
For the person who is grieving the loss of a loved one.
This episode is for anyone who wants greatness in both career and family relationships.
Wow, this was one of my favorite episodes of all time to record. I had the great honor of speaking with Chris Paul also known as The Point God on the Phoenix Suns NBA team.
Whether you are in college dreaming about your future career, in high school wanting to play on the varsity team, or youre at your day job thinking about the business you want to create... this is an extremely important episode to listen to.
We learn in this episode about how Chris studies the game of basketball, and how he preps for each game. The patterns that Chris studies can be easily applied to your everyday life!
On a more personal note, Chris came with such great vulnerability and openness. He shares the challenges and trajectories that he has overcome with grace and forgiveness.
Is there anything that Chris is not confident about?
How do you share challenging news to your children or loved ones?
Most pivotal to his life, He shares with us his experience of the tragic loss of the closest person to him, his grandfather.
Today you will learn
-How to establish a strong work ethic?
-How to teach our children discipline?
-Have you ever feared the unknown in your career? We learn to navigate the what ifs
-The ways that we can honor grief and those that we love
-How to face lifes challenges head on and learn how to forgive?
-How to learn from the people before us in order to construct our lives in a way that we want to be remembered by?
-Is it possible to be successful in career AND have a balanced family life?
Dont miss this incredible journey about perseverance, hard work, and forgiveness.
With Love and Gratitude,
Jay Shetty
AlsoIf you love this episode, you will really love my episode I did with Kobe Bryant linked here.
What We Discuss:
- 00:00 Intro
- 00:19 When losing, not everyone can get up and restart again
- 04:33 Chris explains what he means to live the game
- 06:24 You need to take a break to actually live your life
- 07:31 Some things you pick along the way can become a habit
- 08:54 Even when it seems like youre the weakest, you can become the best
- 10:53 If you want to do something, you have to work for it
- 13:20 Give your children the chance to learn the experience that shaped you
- 20:41 When is sacrifice necessary when you have young kids?
- 24:26 When things dont work the way you expect them to but you cant give up yet
- 26:42 How do you keep your focus around reality?
- 30:15 Listening to obituaries on the radio and the realization we can get from it
- 32:10 When was the first time you have dealt with death?
- 36:17 Whats the lesson you carry with you until now?
- 40:14 Can you both have career success and be with your family?
- 43:03 Close family ties and familial love in the midst of chasing success
- 44:57 Learning to treasure every relationship you have in your life
- 48:24 People make mistakes, sometimes even bigger than others.
- 54:27 Dedicating your success to the people that have the greatest impact on your life
- 59:13 How do you navigate the what ifs in your career?
- 01:05:11 Chris on Final Five
Episode Resources
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Fri, 16 Jun 2023 07:00:00 +0000How To Make The 4 Most Important Decisions In Life That Impact 90% Of Your Happiness & Avoid Unnecessary Pain And Stress
If you are at a crossroad and can't seem to decide what to do next, then this episode is for you.
When you're stuck and are still trying to find your purpose, you're in the right place.
I am so excited to share with you the conversation I had with Anas Bukhash, a Dubai native motivational speaker. He is a notable figure in the UAE's entrepreneurial and motivational landscape.
It is truly enlightening when a conversation doesn't just focus on finding love and how to be in service to others, but also touches on how we can rise from making bad choices in life.
Anas has laid out some of the most challenging yet motivating questions where I talk about why we shouldn't pass along the generational trauma we picked up from our parents and the good and bad side of our ego. Yes, ego can be beneficial when we learn to acknowledge that success is a team effort.
On to the topic of my personal journey, I open up about how I dealt with loss and grief, the pivots I had made that completely changed the trajectory of my life, and overcoming the adversaries that came with it.
What's the biggest lesson I've learned to this day? The truth that happiness can't be forced. It comes naturally when you know how to love yourself by staying healthy.
Today, you will learn:
- How to live a life of purpose
- The important choices we make that greatly impacts our goals
- How to deal with the loss of a loved one or friend
- The level of emotional mastery we need to develop
- How to use ego to your advantage
- The truth about generational trauma
- The real definition of genuine love
Don't miss this life changing conversation that revolves around personal growth, healing, and making better life choices.
With Love and Gratitude,
Jay Shetty
What We Discuss:
- 00:00 Intro
- 01:03 How are you really doing right now? How has life been lately?
- 06:07 Who are you? How would you describe yourself to others?
- 07:16 We are surrounded by things that are in service for others
- 10:40 If given the chance to draw your mental state, what will you draw?
- 16:07 If you were to describe your childhood in three words, what would they be?
- 20:41 Coping with grief and how to learn to reflect from the loss
- 25:52 How do you attain emotional mastery?
- 34:16 Confidence and ego are two separate things, and heres why
- 42:51 Why did you leave the monk life? How did you integrate back into the real world?
- 48:42 How do you wake up with purpose and discipline?
- 51:14 Dont try to be happy, instead pursue whats healthy in your life
- 57:53 What one lesson will you teach a child?
- 01:03:00 Finding healing from your childhood trauma and continuously working on yourself
- 01:04:59 How do you define love?
- 01:11:49 Falling is a critical part of whether people were living a fulfilled in life or not
- 01:14:36 What does the Cube test tell about you?
- 01:23:48 Lets play the AB Talks game
- 01:26:17 What is your greatest fear?
- 01:28:15 If you were on your deathbed, what would be your last words to your loved ones?
- 01:29:30 Keep speaking your truth, thats all you have
- 01:30:33 If you could choose three people on a dinner table, who would you choose?
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Mon, 12 Jun 2023 07:00:00 +0000Jerrod Carmichael ON: Reframing Shame into Self- Growth & Emotional Blocks That Stop Us from Having a Healthy Relationship
Get ready for a powerful episode today.
I had the absolute pleasure of sitting down with the incredibly talented Jerrod Carmichael. Let me tell you, this episode is a game-changer for anyone who's all about acceptance and self-appreciation.
You're in for a treat. He is a true master of his craft, known for his thought-provoking comedy and unique style.
Picture this: Jerrod opens up like never before, sharing his own experiences and dropping some serious knowledge on turning those uncomfortable conversations into deep, meaningful relationships.
Jerrod speaks about how honesty with yourself makes it so much easier to connect with others on a genuine level. It's like a whole new world of connections is just waiting for us if we're willing to embrace our truth.
Jerrod doesn't shy away from tackling those moments of shame when we're at our most vulnerable. He dives right in and gives us some powerful insights on how to deal with that head-on. It's like he's got this secret recipe for navigating shame with grace and coming out stronger on the other side.
In this episode with Jerrod Carmichael, you'll learn:
- Understanding our emotional blocks that are stopping us from healthy relationships
- How can we communicate better?
- Why is our shame limiting us?
- How to confront your fears
- The challenges and great reward of honesty
- The importance of respecting people's time
What We Discuss:
- 00:00 Intro
- 00:20 Im someone who doesnt want attention unless I ask for it.
- 03:42 The passion to perform has always been alive and so appreciation for your audience is vital
- 10:36 Shame is the hardest emotion to deal with and it often limits us from doing more
- 17:37 How do you define what is authentic and what isnt real?
- 19:53 Being honest has consequences and why sticking to your own truth matters
- 24:56 How do you reconstruct your relationship with God and live by your faith?
- 30:47 Learning how to confront your fear with an open mind
- 35:34 Understanding emotional blocks that are stopping you from having a healthy relationship with someone
- 38:01 When you create more issues for yourself by not communicating properly
- 42:49 Getting peoples attention and time is difficult thus it deserve respect
- 47:18 Finding the middle ground between a where youre getting information and receiving information that forces you to self-examine
- 54:48 Focusing on one thing and doing your best to become better
- 01:03:32 Jerrod on Final Five
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Fri, 09 Jun 2023 07:00:00 +00004 Essential Trust-Building Practices to Strengthen Relationships & Why You Shouldn't Let External Validation Control Your Life
Have you been wanting to get over your failures? You wont want to miss this episode.
Today we explore the themes of overcoming failures and emerging stronger than ever with myself and Elizabeth Day
Join us as we dive into the profound insights on how to navigate the pain of heartbreak and find love once more, the significance of earning trust rather than freely giving it, and the invaluable lessons embedded within our failures, which serve as stepping stones toward personal growth and unparalleled success.
This episode is hope for anyone striving to pursue their goals, persevere through adversity, and embrace the fullness of life.
Whether you find yourself wanting a fresh start after a breakup, seeking guidance on building meaningful connections, or simply seeking inspiration to transform setbacks into opportunities, this episode holds immeasurable value for you.
Together, we unravel the essence of resilience and the power of harnessing failure as a catalyst for growth.
Today we learn-
- The ways to finding love and jay after heartbreak
- How to foster authentic trust in relationships
- Embracing failures as invaluable lessons
- Finding the path to personal and professional success
- How to find resilience and grow from challenges
This one will leave a mark on your journey of self-discovery. Dont miss this one!With Love and Gratitude,
Jay Shetty
What We Discuss:
- 00:00 Intro
- 01:32 Do you feel happy and successful? Is it genuine?
- 04:32 Do you have one consistent purpose or does it shift everyday?
- 07:45 The 3-step method to check if what youre doing is aligned with your purpose
- 11:49 This is the reason why breakups are painful and why we shouldnt push it aside
- 15:00 Why does trust need to be earned and not just easily given away?
- 21:29 Define love before you say it or feel it. Love means different things for different people.
- 23:51 Whats your favorite romantic comedy of all time?
- 27:19 What is your concept of failure? What about the milestones that society has set?
- 31:51 What is the earliest failure youve had?
- 37:13 Have you ever felt unlovable? How did you cope?
- 40:31 Why do we always seek validation from other people?
- 47:11 Is it considered a failure when you end up becoming someone people dont normally aim to become?
- 55:16 Sometimes, things that dont work out may lead to an opening to a better path
- 57:17 How does one become a good manager and leader?
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Mon, 05 Jun 2023 07:00:00 +0000Rick Rubin ON: Why Unconventional Methods Lead to Success & The Secret to Genuinely Love What You Do
Today, I sit down with Rick Rubin to talk about living a life of creativity. Rick shares his insights on why curiosity is a powerful tool when it comes to achieving dreams and finding success, the influence our attitude has towards the things that we do and the people we surround ourselves with, and how to stay focused on your goals and not get distracted by negativity and lack of support.
Rick Rubin is an influential music producer and record executive known for his work with artists across various genres. Co-founding Def Jam Recordings, he played a vital role in shaping hip-hop music and produced albums for iconic acts such as LL Cool J and the Beastie Boys. Rubin's production style combines rock and hip-hop elements, and he has collaborated with diverse artists like Johnny Cash, Red Hot Chili Peppers, and Kanye West. His minimalist approach and emphasis on capturing raw performances have earned him numerous accolades and established him as a highly sought-after producer in the industry.
You can order my new book 8 RULES OF LOVE at 8rulesoflove.com or at a retail store near you. You can also get the chance to see me live on my first ever world tour. This is a 90 minute interactive show where I will take you on a journey of finding, keeping and even letting go of love. Head to jayshettytour.com and find out if I'll be in a city near you. Thank you so much for all your support - I hope to see you soon.
What We Discuss:
- 00:00 Intro
- 00:22 At the core of it, who do you see yourself? Who are you trying to create?
- 02:42 Why are we addicted to becoming accepted?
- 07:38 How did curiosity develop for you and how did it start?
- 10:41 Habit is something you get better at the more you practice
- 11:43 Some are fearless in life, and there are some who are fearless when it comes to art
- 13:11 Commitments in life differ from the commitments you make in art
- 15:24 How does our attitude change things around us?
- 17:59 We all have a creative decision and it what makes a difference in our daily activities
- 19:49 What have been the biggest blocks in creativity?
- 24:05 Is creativity stifled and why does it matter?
- 27:19 We all have a story and we all can learn from each other
- 30:19 There are several ways to sing your life song
- 32:29 Why can't I be creative? What can I do to get better?
- 34:36 How do you stay confident in a competitive space and share your work openly?
- 38:21 How do famous people deal with criticism and stay unaffected?
- 43:30 How can you differentiate procrastination from distraction?
- 50:24 How do you submerge yourself in your craft?
- 52:35 Listening to monks can significantly change your life
- 56:36 Understanding the power of meditation and how to practice it
- 59:29 What is the biggest challenge in your life and what did you do about it?
- 01:05:31 What is the best way to inspire someone when most people dont like being told what to do?
- 01:07:45 What is your purpose in life?
- 01:10:06 Why do we often feel unworthy of happiness and love?
- 01:11:21 How does first success feel? Did it make you happy?
- 01:15:50 Whats the best moment youve celebrated over success?
- 01:20:56 This is how you can preserve a good dream
- 01:24:56 We cant predict an outcome so choose to do whats interesting for you
- 01:29:41 When you receive an advice, listen to your own intuition
- 01:32:53 Rick on Final Five
Episode Resources
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Fri, 02 Jun 2023 07:00:00 +00003 Effective Ways to Disconnect from Social Media & How to Optimize Your Morning Routine
Today, I will be sharing with you the conversation I had with Ashley Graham on her Pretty Big Deal show. We talked about how we go about detoxifying from social media, the different love languages relationships can thrive from, why self care is top priority and how it can affect how you show up to others, and how one act of kindness can become infectious if recognized and encouraged.
You can order my new book 8 RULES OF LOVE at 8rulesoflove.com or at a retail store near you. You can also get the chance to see me live on my first ever world tour. This is a 90 minute interactive show where I will take you on a journey of finding, keeping and even letting go of love. Head to jayshettytour.com and find out if I'll be in a city near you. Thank you so much for all your support - I hope to see you soon.
What We Discuss:
- 00:00 Intro
- 01:25 It started with rebellious teenage years and ended with a purposeful journey
- 07:56 Whats the difference between a calling and a desire?
- 10:43 What is faith to you and how do you practice it daily?
- 12:42 With a message to share, how can you find the right platform to reach more people?
- 16:34 The biggest rules you can set around social media use
- 20:48 Who is your rock and how do they help you?
- 21:40 Is anyone truly a love expert?
- 25:05 What is your love language?
- 28:58 This is the real secret that makes relationships more compatible and secure
- 30:59 How do you deal with heartbreak?
- 33:04 You only learn new things about yourself when you do new things with yourself
- 35:08 What happens when you say thank you to someone whos kind to you?
- 39:07 Should you take care of your self first?
- 40:56 Fatigue and hard work doesnt always mean success
- 42:06 Three practices of self care you can learn and practice today
- 50:54 Peace isnt always attainable, but there are things we can do daily the brings us peace
- 54:55 Jay shares what his pretty big deal relationship
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Mon, 29 May 2023 07:00:00 +0000Joe Dispenza ON: Why Stress and Overthinking Negatively Impacts Your Brain and Heart & How to Change Your Habits on Autopilot
Today, I am sitting down with Dr. Joe Dispenza to talk about the connection between our thoughts and our emotions. Joe explains the importance of paying attention to the things that will help us grow emotionally and mentally, the power of the brain and how it can trap us in the past if we allow it to, and how knowing proper breathwork can significantly help us relieve stress and overcome anxious thoughts.
Joe Dispenza is an author, speaker, and researcher known for his work in the fields of neuroscience, epigenetics, and quantum physics. He is particularly recognized for his teachings on the mind-body connection and the potential for individuals to transform their lives through the power of their thoughts and emotions. Joe regularly conducts workshops and seminars worldwide, where he combines scientific knowledge, meditation practices, and practical exercises to help individuals tap into their potential and create a more fulfilling life. His teachings emphasize the idea that by changing our thoughts and emotions, we can create new neural pathways in the brain and ultimately transform our reality.
You can order my new book 8 RULES OF LOVE at 8rulesoflove.com or at a retail store near you. You can also get the chance to see me live on my first ever world tour. This is a 90 minute interactive show where I will take you on a journey of finding, keeping and even letting go of love. Head to jayshettytour.com and find out if I'll be in a city near you. Thank you so much for all your support - I hope to see you soon.
What We Discuss:
- 00:00 Intro
- 03:01 Why are repeating thoughts the most dangerous, and the most beneficial thoughts?
- 07:05 Change your thought patterns by becoming conscious of unconscious thoughts
- 15:27 Where you place your attention is where you place your energy.
- 18:35 Why our emotions are a record of the past
- 20:41 Why are we in a habits crisis? How do we change our habits?
- 26:49 The 3 important elements in your life that you should focus on when youre stressed
- 35:50 What is meditation and can you start practicing it?
- 40:25 How our emotions can convince our body to change significantly
- 45:34 How does breathwork impact our heart rate variability?
- 52:21 What happens when you get emotionally stuck in the past?
- 01:01:45 What is it about me that I still have to change in order to heal?
- 01:08:21 The difference between meditation with and without breathwork
- 01:11:32 The basic practices to help build a community for our survival
Episode Resources
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Fri, 26 May 2023 07:00:00 +00003 Ways to Learn to Regulate Your Emotions in Stressful Times & Approaching Disagreements with Respect and Positivity in Your Relationship
Today, I am going to share with you the conversation I had with Hannah Berner where we talk about the life lessons we all need to help us battle our individual life struggles, the reason why there is no set guidelines to dating and falling in love, and how to regulate your emotions when you need it the most.
You can order my new book 8 RULES OF LOVE at 8rulesoflove.com or at a retail store near you. You can also get the chance to see me live on my first ever world tour. This is a 90 minute interactive show where I will take you on a journey of finding, keeping and even letting go of love. Head to jayshettytour.com and find out if I'll be in a city near you. Thank you so much for all your support - I hope to see you soon.
What We Discuss:
- 00:00 Intro
- 01:29 How did you become a monk and how has your life changed since then?
- 05:54 Who was your first crush and what was the experience like?
- 08:45 What classes do you think are essential to living a fulfilled life?
- 12:52 Battling with anxiety and going against what your community expects you to do
- 16:48 Taking different practices from different traditions
- 19:56 There are no set guidelines when it come to dating and falling in love
- 24:15 How do you effectively argue with your partner?
- 29:40 Appreciating who your partner is and loving them unconditionally
- 31:47 How do you decide on what to share in public and still keep your personal life private?
- 35:10 How do you monitor social media and still live the best life?
- 39:22 What is your version of hell?
- 40:19 Hannahs seven deadly sins
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Mon, 22 May 2023 07:00:00 +0000Kim Kardashian ON: How to Deal with Challenging Times in Parenting & Learning to Love Again
Today, I sit down with Kim Kardashian to talk about self compassion and self love. Kim talks about her experiences as a celebrity and an influencer, how she learned to love and take care of herself more so she can have more love and compassion for others, and the challenges of being a parent of four and running a business at the same time.
Kim Kardashian is an entrepreneur, business mogul, and producer. She first gained media attention in her appearances in the reality television series "Keeping Up with the Kardashians," which chronicles the personal and professional lives of her and her family members. Over the years, Kim Kardashian has built a successful brand, including beauty and fashion lines, and has become known for her influential social media presence.
You can order my new book 8 RULES OF LOVE at 8rulesoflove.com or at a retail store near you. You can also get the chance to see me live on my first ever world tour. This is a 90 minute interactive show where I will take you on a journey of finding, keeping and even letting go of love. Head to jayshettytour.com and find out if I'll be in a city near you. Thank you so much for all your support - I hope to see you soon.
What We Discuss:
- 00:00 Intro
- 03:55 When was the last time someone didnt recognize you?
- 05:02 How often do you take a mental health check and have some time alone?
- 07:22 How do you manage a life in public with different personas?
- 09:38 Going out of your way to be of help and support someone in need
- 12:50 This is what genuine compassion can do for your personally and for others
- 16:25 Self work can be different for different people and thats okay
- 18:02 Putting your own happiness first is a skill that can take time to learn
- 24:31 Surrounding yourself with people you trust is the best place to be in
- 29:05 With parenting, everyone says the days are long, the years are short
- 32:05 Parenting challenges is a lifetime commitment for every parent
- 36:32 Kids can ask difficult questions and this is how you can be more open to them
- 38:56 The journey of personal growth through helping other people
- 40:54 Kim explains that we all make mistakes and the second chance we get makes a huge difference
- 44:12 Ive never been hard on myself, but I am competitive with myself.
- 47:03 How can positive peer pressure help you?
- 52:08 The warm welcoming presence always makes people comfortable and welcome
- 54:41 When you feel like youre the worst mom, how do you cope?
- 01:00:10 Living a good life and being the best example for your kids
- 01:01:34 Kim on Final Five
Episode Resources
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Fri, 19 May 2023 07:00:00 +0000#1 Reason Why Couples Fall Out of Love & How to Mentally Prepare for Difficult Conversations
Today, I am going to share with you a conversation I had with Kaitlyn Bristowe of the Off The Vine podcast. No matter what phase or stage of love youre in or whether you find yourself in solitude, there is so much to take away from their discussion, from attracting the right person to putting a stop to unhealthy relationship patterns to defining what it actually means to be in love. The tangible tips and incredible insight from our dialogue is bound to alter your perception of love moving forward and maybe just change how you find, keep, and let go of love throughout your life.
You can order my new book 8 RULES OF LOVE at 8rulesoflove.com or at a retail store near you. You can also get the chance to see me live on my first ever world tour. This is a 90 minute interactive show where I will take you on a journey of finding, keeping and even letting go of love. Head to jayshettytour.com and find out if I'll be in a city near you. Thank you so much for all your support - I hope to see you soon.
Key Takeaways:
- 00:00 Intro
- 02:27 Do we need to wait for a specific day to express love and then forget about it?
- 04:12 We teach people about what to think about love but not how to think about love.
- 06:16 Where does the culture around love with the fairytale ending and the perfect match come from?
- 08:31 How do you know that you are with the right person?
- 11:09 Why are we so worried about being alone and finding someone to love?
- 14:03 What can you do when youre alone to attract the right person?
- 16:36 Loneliness is the weakness of being alone while solitude is the strength of being alone.
- 21:56 Giving yourself into the process and allowing it to learn more about yourself
- 24:13 The difference between we need to get through this and we want to get through this
- 26:51 How do we stop making the same mistake over and over again?
- 28:26 Why you shouldnt avoid having fights and suppress your own feelings
- 31:16 The difference between expressing anger and pain versus explaining them
- 33:04 Avoid uncontrollable arguments and start having uncomfortable conversations
- 35:47 How do you keep the love burning and keep the relationship strong?
- 38:45 You can have it all, just not all at the same time.
Like this show? Please leave us a review here - even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally!
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Mon, 15 May 2023 07:00:00 +0000Naveen Jain ON: Why Understanding Your Genes Can Greatly Improve Your Health & Questions You Should Ask Yourself Before Making an Important Decision
Today, I sit down with Naveen Jain to talk about how to thrive in your work space. Naveen shares his views and thoughts on why the people you surround yourself with play an important role in your success, the importance of cultivating curiosity for learning and to find solutions, and how your actions, no matter how small or big, can significantly impact everyone else.
Naveen Jain is an entrepreneur and philanthropist. Jain has a diverse business background and has founded several successful companies in different industries. Beyond his entrepreneurial endeavors, he is passionate about using technology to address global challenges. He believes in the power of innovation, entrepreneurship, and moonshot thinking to solve pressing problems in fields such as healthcare, education, and the environment.
You can order my new book 8 RULES OF LOVE at 8rulesoflove.com or at a retail store near you. You can also get the chance to see me live on my first ever world tour. This is a 90 minute interactive show where I will take you on a journey of finding, keeping and even letting go of love. Head to jayshettytour.com and find out if I'll be in a city near you. Thank you so much for all your support - I hope to see you soon.
What We Discuss:
- 00:00 Intro
- 00:16 The three things we need to ask ourselves in order to find different solutions to a problem
- 14:04 Naveen explains why you need to surround yourself with people who will push you to become better
- 18:41 Your imagination is the only thing that limits what you can do.
- 24:07 How can we cultivate curiosity in the young minds and make the world a better place?
- 37:09 This is what happens when you spend your time and energy on things that you dont enjoy doing.
- 45:35 Continuous exposure many ideas open many doors for us to find our passion and learn more
- 56:05 Give children as many dots as they can have so someday they are able to connect these dots and create their own canvas.
Episode Resources
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Fri, 12 May 2023 07:00:00 +00003 Crucial Methods to Increase Work Productivity & How to Unlock Individual Success Through Collaboration
Today, I am talking to Daniel Coyle about how to thrive in a competitive and possibly toxic work environment. Daniel shares his expertise on how to effectively become a part of an organization when youre a newbie, how to adapt to a high functioning team and still be able to make decisions as an individual, and how to cultivate teamwork both in virtual and real life settings.
Daniel Coyle is an American author and journalist known for his work on talent development, learning, and performance. He has written several bestselling books that explore the science of skill acquisition and the secrets of high-performing individuals and groups. Coyle's work has had a significant impact on fields such as education, sports coaching, and personal development, offering valuable insights into the process of acquiring and mastering skills. He has written several bestselling books including The Talent Code, The Culture Code, and The Culture Playbook.
You can order my new book 8 RULES OF LOVE at 8rulesoflove.com or at a retail store near you. You can also get the chance to see me live on my first ever world tour. This is a 90 minute interactive show where I will take you on a journey of finding, keeping and even letting go of love. Head to jayshettytour.com and find out if I'll be in a city near you. Thank you so much for all your support - I hope to see you soon.
Key Takeaways:
- 00:00 Intro
- 05:42 Culture is a set of living relationships, moving toward a goal together.
- 09:23 Safety is the foundation of everything
- 11:50 Reputational risk status is one of the biggest fears when it comes to joining a new company.
- 16:23 How can you stay connected to your work team but still able to reshape yourself?
- 18:18 Daniel explains what flash mentorship and how effective it can be.
- 21:36 In every conversation, send a signal and then wait and see where its going
- 24:12 How do you manage an exceptionally high performer within a group?
- 31:23 The value of appreciation and gratitude and feedback in any organization
- 38:08 Humility is being strong enough to realize that what you see is a tiny part of the equation
- 40:55 Find the right partner to help cultivate and develop teamwork
- 43:58 Creating a shared space Its difficult to to create real connection in the virtual world but creating a shared space is a good workaround
- 47:49 What was your first job ever?
- 49:39 Trust is built on doing things together and experiencing the same things
- 51:12 Daniel on Final Five
Episode Resources:
Like this show? Please leave us a review here - even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally!
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Mon, 08 May 2023 07:00:00 +0000Ryan Holiday ON: The Importance of Being Disciplined With Our Ambition & How to Get Comfortable with Change
Today, I sit down with Ryan Holiday to talk about living a life of discipline. Ryan and I share our thoughts and opinions on the different forms of disciplines and how they are formed in different cultures, the value of your time and with whom are you spending most of it, and how to be more kind to yourself and make decisions that are more centered on your well-being.
Ryan Holiday is an author, marketer, and entrepreneur. He is known for his writings on Stoicism and has written several books on the subject, including "The Obstacle is the Way," "Ego is the Enemy," and "The Daily Stoic." He has also worked as a marketing strategist for companies such as American Apparel and has written several other books on topics such as growth hacking and media manipulation. Ryan hosts the popular podcast, The Daily Stoic.
You can order my new book 8 RULES OF LOVE at 8rulesoflove.com or at a retail store near you. You can also get the chance to see me live on my first ever world tour. This is a 90 minute interactive show where I will take you on a journey of finding, keeping and even letting go of love. Head to jayshettytour.com and find out if I'll be in a city near you. Thank you so much for all your support - I hope to see you soon.
What We Discuss:
- 00:00 Intro
- 04:25 What is the real meaning of discipline in different cultures?
- 06:40 How do you overpower your own mind and learn to argue with yourself?
- 11:05 Discipline has to be balanced with sustainability, rest, and so much more.
- 16:22 If you look at your life calendar, whom are you spending most of your time with?
- 22:05 All the things we want in life are accidental byproducts of getting big things right.
- 23:38 What is the hardest discipline youve ever practiced?
- 29:21 Optimizing your personal life will make other things much easier to manage.
- 36:25 Its never too easy to sit down with your thoughts but you can learn to get comfortable with it.
- 40:22 Are you getting better at becoming a better friend to yourself?
- 44:14 We cant control what happens, but we can control how we respond to it.
- 48:25 How important is it for us to go through something difficult and grow the muscle to overcome it?
- 53:52 Ryan explains the importance of making choices that derive positive benefits in the most difficult situations.
- 01:00:40 You are bound to get disappointed by attaching to an outcome that is not yours.
- 01:02:41 Different people have different ways of consuming information and we should respect that.
- 01:09:44 When you create a lot of valuable things in life, the returns may double.
- 01:12:05 Why should you allow yourself to become different things?
- 01:17:16 Dont be a copy of your former self, continue to take a leap whenever you can.
Episode Resources
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Fri, 05 May 2023 07:00:00 +00004 Stages of Life and Love & How to Establish Deeper Connection to Your Relationships
Today, I am going to share with you a conversation I had with Anna Martin from the Modern Love podcast. In this conversation, I share my journey and the life struggles I had after I left the ashram, learning more about love and dating, and the different types of love we can share to different people.
You can order my new book 8 RULES OF LOVE at 8rulesoflove.com or at a retail store near you. You can also get the chance to see me live on my first ever world tour. This is a 90 minute interactive show where I will take you on a journey of finding, keeping and even letting go of love. Head to jayshettytour.com and find out if I'll be in a city near you. Thank you so much for all your support - I hope to see you soon.
Key Takeaways:
- 00:00 Intro
- 02:58 A chance encounter that totally changed Jays life forever
- 05:03 The two things we can learn from the monks and use in our daily life.
- 06:06 A peak at Jays Modern Love essay.
- 07:09 Every person you interact with is a mirror of your ego
- 08:49 Realizing that the path youre in isnt the real path for you
- 11:39 Returning to the real world and relearning how to date again
- 13:56 A peak at Jays essay about his first date with his wife Radhi
- 15:26 We often we underestimate how strongly our conditioning and wiring leads our life
- 17:48 Acknowledging your partners deep connection with family
- 18:25 The four stages of life and the different types of love we can share
Like this show? Please leave us a review here - even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally!
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Mon, 01 May 2023 07:00:00 +0000Cynthia Erivo ON: How to Take Small Steps to Achieving Your Goals & Why You Should Stop Questioning Your Ability To Achieve Them
Today, I sit down with Cynthia Erivo to talk about following your passion and having compassion for yourself. Cynthia explains why taking the first step is a key to achieving success, turning passion into personal growth and career success, and how to change your mindset when you start doubting yourself.
Cynthia Erivo is a British actress, singer, and songwriter. She has acted in a number of films and television shows. Her film credits include roles in "Widows," "Bad Times at the El Royale," and "Harriet," for which she received critical acclaim and an Academy Award nomination for Best Actress. In addition to her acting career, Erivo is also a talented singer and songwriter. She has released several albums and performed at a number of high-profile events, including the 2021 Oscars.
You can order my new book 8 RULES OF LOVE at 8rulesoflove.com or at a retail store near you. You can also get the chance to see me live on my first ever world tour. This is a 90 minute interactive show where I will take you on a journey of finding, keeping and even letting go of love. Head to jayshettytour.com and find out if I'll be in a city near you. Thank you so much for all your support - I hope to see you soon.
What We Discuss:
- 00:00 Intro
- 00:14 Nothing feels more at home than to be with the people who share the same culture
- 04:16 Discipline and creativity is a combination that help improve our lives
- 08:07 If youre hesitant to try something new, just start and you might be able to get over it
- 13:40 Having a loving and supportive people around you can contribute to your future success
- 17:34 Cynthia explains how she picks her roles and how each role resonates with her
- 20:32 When you meet a new character, how do you connect with them?
- 24:17 Being observant of other peoples habits and mannerisms helps in initiating conversations
- 27:24 How do you detach yourself from the character you play without losing your real identity?
- 32:35 What was your reason for going to therapy?
- 34:58 You cant truly process something if youre just talking to yourself.
- 35:40 What do you do when you feel like you arent good enough for something?
- 41:02 How do we approach a challenge together and make it work?
- 43:40 The beauty of working in an industry that you love and passionate about
- 50:46 The Many Sides of Us
Episode Resources
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Fri, 28 Apr 2023 07:00:00 +00004 Phases of Love We Go Through in Our Lifetime & How to Attract the Love and Relationships You Desire
Today, I am going to share with you another snippet from my latest book, 8 Rules of Love. This time, we will talk about the definition of love.
Rule #3: Define Love Before You Think It, Feel It, Or Say It - in this chapter we break down the different phases of love and dating, the pitfalls that often lead to breakups, and the steps we can take to be more present in the relationship and form deep connections with the other person.
You can order my new book 8 RULES OF LOVE at 8rulesoflove.com or at a retail store near you. You can also get the chance to see me live on my first ever world tour. This is a 90 minute interactive show where I will take you on a journey of finding, keeping and even letting go of love. Head to jayshettytour.com and find out if I'll be in a city near you. Thank you so much for all your support - I hope to see you soon.
Key Takeaways:
- 00:00 Intro
- 03:02 Rule #3: Define love before you think it, feel it, or say it
- 09:39 The Four Phases of Love - We rarely elaborate when we tell other people we love them
- 14:03 Phase 1 - Attraction - In phase one, we feel a spark of intrigue, interest and attraction
- 20:14 The Three Date Rule - Three dates usually provide enough time to determine compatibility
- 31:35 Phase 2 - Dreams - We strive to dismantle false expectations and focus on realistic expectations
- 32:11 False Expectations - We often have a checklist of the qualities our partners should have
- 35:52 Rhythms and Routines - Instead of chasing the dream of what might be, spend time to get to know the other person
- 43:31 Phase 3 - Struggle and Growth - Confronting differences and disappointments and putting in the effort to resolve them
- 48:18 Phase 4 - Trust - The growth that you go through together builds into trust
Like this show? Please leave us a review here - even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally!
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Mon, 24 Apr 2023 07:00:00 +0000Sam Harris ON: How To Break Your Social Media Habits & Ways to Master Your Anxious Thoughts
Today, I sit down with Sam Harris to talk about dealing with extreme emotions and pursuing your purpose. We discuss our freedom to pursue beliefs we want to support, how to approach meditation with maturity and incorporate it into our daily life, the crippling effects of spending too much time on social media, and how to turn outrage into manageable situations.
Sam Harris is an American author, philosopher, neuroscientist, and podcast host. He is known for his writings and lectures on religion, morality, neuroscience, and free will. Harris received a degree in philosophy from Stanford University and a Ph.D. in neuroscience from the University of California, Los Angeles (UCLA). He has authored several books, including "The End of Faith," "Letter to a Christian Nation," "Waking Up," and "Free Will." Harris is also the host of the podcast "Making Sense," where he discusses various topics related to science, politics, and philosophy.
You can order my new book 8 RULES OF LOVE at 8rulesoflove.com or at a retail store near you. You can also get the chance to see me live on my first ever world tour. This is a 90 minute interactive show where I will take you on a journey of finding, keeping and even letting go of love. Head to jayshettytour.com and find out if I'll be in a city near you. Thank you so much for all your support - I hope to see you soon.
Open the door to a deeper understanding of yourselfwith guided meditations and insights for living a more examined life. Visit https://www.wakingup.com/jayshetty
What We Discuss:
- 00:00 Intro
- 02:34 What is worthy of pursuit in life?
- 06:47 The difference between religion and spirituality that truly transcends culture
- 12:14 Why we need to be wiser in finding what is worthy of our credence
- 24:57 Sam explains whats the mature approach of meditation and how this can be achieved
- 36:02 There are many levels of outrage and it mostly depends on the presented situation
- 45:00 How do you handle the feeling of outrage or any other strong feeling that may be difficult to deal with
- 54:19 Sam shares the philanthropic charities he has been investing his time in
- 01:02:02 Lessening time on social media can help avoid getting exposed to toxic and unhealthy content
- 01:11:16 How will you deal with the death of a loved one and of your own?
- 01:17:04 Sam on Final Five
Episode Resources
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Fri, 21 Apr 2023 07:00:00 +00002 Ways to Create Healthy Boundaries & Why You're Wasting Your Time Trying to Change How Someone Thinks of You
Today, I will be sharing an impactful conversation I had with Dr. Rangan Chatterjee about the importance of looking deeper into yourself to help figure out what you truly value, why we should start pursuing what we truly want instead of going after the things people are expecting us to do, and how you can start enriching your mind to to live a more meaningful life.
You can order my new book 8 RULES OF LOVE at 8rulesoflove.com or at a retail store near you. You can also get the chance to see me live on my first ever world tour. This is a 90 minute interactive show where I will take you on a journey of finding, keeping and even letting go of love. Head to jayshettytour.com and find out if I'll be in a city near you. Thank you so much for all your support - I hope to see you soon.
Key Takeaways:
- 00:00 Intro
- 03:39 Is it possible to train our mind and how do we do it?
- 06:46 Why is it important that we learn and open up our minds to alternative thoughts?
- 10:11 Who in your life would you genuinely say is content, happy, and joyful?
- 16:30 We dont realize how much we are not experiencing in life
- 20:49 Getting to the root of the issue and how we see ourselves
- 27:29 Three ways to stay in the path of pursuing what you truly want to do
- 34:32 People are genuinely well-intentioned and want to do good in the world
- 37:39 When you do values audit, what you are really doing is gardening your values
- 42:19 Learning about yourself is most enjoyable thing in the world
- 46:16 We all have a very limited emotional vocabulary and what does this mean
- 53:38 In every relationship you have the ability to set the level of joy you expect and the level of pain you'll accept.
- 56:52 When ego starts to dictate how you should express yourself and your feelings for someone
- 01:03:45 Planting powerful ideas in our mind that are useful to us
- 01:05:51 Your life can become more meaningful when you learn the ability to assign meaning where you see it
- 01:11:10 Instead of just feeling gratitude, it becomes more powerful when you express it daily
- 01:18:48 Expressing genuine and well-explained gratitude should always be shared even when you feel uncomfortable
- 01:21:36 The most worthless pursuits is wasting your time trying to change how someone thinks of you
- 01:23:07 Its impossible to build happiness on the unhappiness of others.
- 01:28:23 It isnt necessary to document every aspect of your life on screen
- 01:35:27 Are you being authentic to who you are with what youre trying to do?
- 01:38:28 The three Ss that hugely impacts how we feel about ourselves
Like this show? Please leave us a review here - even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally!
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Mon, 17 Apr 2023 07:00:00 +0000Paris Hilton ON: How to Stop Shame from Controlling Your Life & Turning Pain into Purpose
Today, I sit down with the one and only Paris Hilton to talk about past trauma and healing. Paris opens up about her life as a teen where she dealt with abusive adults without asking for help, living in shame and trauma, being portrayed as someone who is completely the opposite of who she really is, and finally finding the support system that she needed to find healing and create a safe space where she can be her true self.
Paris Hilton is a CEO, New York Times bestselling author, philanthropist, DJ, designer, recording artist, actress, host, model, and influencer Paris has defined and dominated pop culture commanding her position as one of the most recognizable faces on the planet. She has masterfully harnessed her self-made spotlight to architect a thriving entertainment and consumer products empire which spans an impressive range of businesses and verticals, including tv, film, audio, music, publishing, licensing, consumer products, brand partnerships, and so many more.
In 2006, she created Paris Hilton Entertainment, a multi-billion dollar company consisting of 45 branded stores, 19 product lines, and 29 fragrances that has amassed over 4 billion in revenue. In 2001, Variety declared Paris as a billion dollar entrepreneur in recognition of her successful business and global brand.
You can order my new book 8 RULES OF LOVE at 8rulesoflove.com or at a retail store near you. You can also get the chance to see me live on my first ever world tour. This is a 90 minute interactive show where I will take you on a journey of finding, keeping and even letting go of love. Head to jayshettytour.com and find out if I'll be in a city near you. Thank you so much for all your support - I hope to see you soon.
What We Discuss:
- 00:00 Intro
- 05:19 Trusting people too much can sometimes negatively impact us
- 07:48 Paris explains how fame and money can drastically change people
- 09:52 Opening up about your struggles and abuse is difficult but somehow rewarding
- 13:27 Holding on to uncomfortable things and finding the courage to talk about it
- 16:09 The shame shouldnt be on you, but on the person that hurt you.
- 19:39 Children are so often scared to tell their parents about their struggles and they tend to keep it to themselves
- 21:52 How does Paris view her grandma and what role she played in her life
- 24:10 When everyone is telling you that youre broken and you need to be fixed
- 26:59 Turning your supposed incapability into your own super power
- 30:01 Paris recalls how she was abused and how she tried to hide it because of shame
- 34:58 Finally getting the understanding you deserve for going through so much suffering as a child
- 38:44 Getting women support from other women as a celebrity
- 42:38 Pushing for a change in schools where abuse are happening
- 44:47 Its helpful to know that you have friend who listens to you and you have a safe space where you can feel at ease
- 47:00 Finding it difficult to deeply connect with someone because of fear and past trauma
- 52:54 Finding genuine love and allowing yourself to be vulnerable and intimate with another person
- 55:57 Why living a very public life made Paris more protective of her own family
- 01:01:59 Parenthood can completely change you and make you understand your parents better
- 01:04:23 Does money truly translate to having complete freedom
- 01:05:24 Believe in manifesting who you truly want to become and it shall happen
- 01:09:06 Going through a painful moment and finding the courage to be brave enough to take control of your life
- 01:13:18 Paris on Final Five
Episode Resources
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Fri, 14 Apr 2023 07:00:00 +00006 Ways to Transform A Negative Mindset & How to Overcome Fear and Anxiety
Today, I am excited to share how we can switch our minds for better growth and resilience. We will learn about the 3-step formula monks use to train themselves to be more mindful and present in the moment, the achievable steps to help improve our focus, and how to teach our mind to adapt and learn faster.
You can order my new book 8 RULES OF LOVE at 8rulesoflove.com or at a retail store near you. You can also get the chance to see me live on my first ever world tour. This is a 90 minute interactive show where I will take you on a journey of finding, keeping and even letting go of love. Head to jayshettytour.com and find out if I'll be in a city near you. Thank you so much for all your support - I hope to see you soon.
Key Takeaways:
- 00:00 Intro
- 01:38 How to monk-switch your mind for growth and resilience?
- 05:52 Train yourself to equate change with opportunity
- 09:30 We become better at learning things as we grow older
- 10:03 The 3-step formula to help reshape our brains and improve our focus
- 14:15 "When you choose to see stress response as helpful, you create the biology of courage."
- 16:03 Step #1: Clear and intentional goal
- 17:43 Step #2: Focus
- 19:37 Step #3: Motivation
- 21:28 Step #4: Service
- 23:13 Step #5: Create a supportive environment for your development
- 26:54 Welcome to the Daily Jay!
Like this show? Please leave us a review here - even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally!
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Mon, 10 Apr 2023 07:00:00 +0000Ed Mylett ON: How to Break Down Your Goals Into Achievable Steps & Simple Ways to Create Positive Daily Habits
Today, I sit down with Ed Mylett to talk about the value of forming positive habits. Ed and I discuss how changing our mindset into doing one more thing daily can lead to achieving more goals, finding every opportunity as a growth ladder, and learning how to appreciate the talent you have in you to help improve your life.
Ed Mylett is an entrepreneur, speaker, author, and high-performance coach. He is known for his motivational speaking and coaching on leadership, personal development, and peak performance. He has a large following on social media and hosts a podcast called "The Ed Mylett Show," where he interviews successful people and shares insights on how to achieve success and fulfillment in life. His latest book, The Power of One More is an indispensable roadmap to realizing and exceeding your personal and professional goals by tapping into the superpowers and gifts you already have inside you.
You can order my new book 8 RULES OF LOVE at 8rulesoflove.com or at a retail store near you. You can also get the chance to see me live on my first ever world tour. This is a 90 minute interactive show where I will take you on a journey of finding, keeping and even letting go of love. Head to jayshettytour.com and find out if I'll be in a city near you. Thank you so much for all your support - I hope to see you soon.
What We Discuss:
- 00:00 Intro
- 04:14 When youre one step away from changing the trajectory of your life
- 06:37 The difference of stacking one more day to completely change yourself
- 10:34 If you can survive the temporary, theres growth at the end of every phase
- 12:04 Separate yourself from the outcome and just be present in the moment
- 16:49 You only understand the power of one day when youre threatened with never having another one.
- 20:47 Whats your one more that youre working on right now?
- 23:11 Just dont quit for one more day and see how it goes.
- 27:05 Why should you start doing one more thing to achieve what you think you truly deserve?
- 30:54 Make it a habit to always ask yourself, What matters to me now?
- 34:08 Dont discount your own greatness because we all are born to do something great
Episode Resources
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Fri, 07 Apr 2023 07:00:00 +00002 Ways to Deepen Your Connection with Your Partner & The Key to Strong and Lasting Relationships
Today, I talk to John and Julie Gottman to discuss how to strengthen relationships. Dr. Julie and John share their thoughts on why we should stop being the person who we think our partners like and start being our genuine selves, what can we do to build and/or improve intimacy with our partner, and how to deal with the changes you and your partner go through without losing the connection and stay committed to each other.
Dr. Julie Schwartz Gottman is a co-founder and President of The Gottman Institute and co-founder of Affective Software, Inc. with her husband John Gottman. For over 40 years they have devoted their life to the research and practice of fostering healthy, long-lasting relationships through the training of clinicians and the creation of transformative products for couples around the world.
You can order my new book 8 RULES OF LOVE at 8rulesoflove.com or at a retail store near you. You can also get the chance to see me live on my first ever world tour. This is a 90 minute interactive show where I will take you on a journey of finding, keeping and even letting go of love. Head to jayshettytour.com and find out if I'll be in a city near you. Thank you so much for all your support - I hope to see you soon.
What We Discuss:
- 00:00 Intro
- 02:08 What qualities should we focus on when we start dating a person?
- 05:25 We are always molding ourselves in accordance to someone elses preferences
- 11:09 The role of self-esteem and self awareness in healthy relationships
- 16:57 What happens when we limit ourselves in meeting people online
- 24:45 Why asking a big question is important in building intimacy?
- 28:27 How do you deal with your partner and the constant changes they go through?
- 33:36 Finding new ways to stay connected with your partner
- 38:58 This is why you need to focus more on the positive aspects of your relationship
- 42:57 Expressing gratitude and explaining why youre thankful ads more depth to the moment
- 50:00 Is there a way to know if a relationship can last?
Episode Resources
Want to be a Jay Shetty Certified Life Coach? Get the Digital Guide and Workbook from Jay Shetty https://jayshettypurpose.com/fb-getting-started-as-a-life-coach-podcast/
See omnystudio.com/listener for privacy information.
Mon, 03 Apr 2023 07:00:00 +0000Bob Parsons ON: How to Be Present & Not Fear the Future
Today, I sit down with Bob Parsons to talk about overcoming adversities. Bob shares how his war veteran trauma affected his personal life and what he did to overcome it, his journey into starting his business and finding success, and finally having found his purpose in life to always make a difference whenever he can.
Bob Parsons is best known for being the founder of GoDaddy. Bob sold a majority stake in 2011 in a deal that valued the company at $2.3 billion. Currently, Bob is the CEO and founder of YAM Worldwide, which is home to his entrepreneurial ventures in the fields of motorcycles, golf, real estate, finance, marketing, innovation, and philanthropy. YAM Worldwide includes companies such as PXG and Scottsdale National Golf Club. Bob is also a US Marine Corps Vietnam veteran, and is widely recognized for his entrepreneurial and philanthropic efforts.
You can order my new book 8 RULES OF LOVE at 8rulesoflove.com or at a retail store near you. You can also get the chance to see me live on my first ever world tour. This is a 90 minute interactive show where I will take you on a journey of finding, keeping and even letting go of love. Head to jayshettytour.com and find out if I'll be in a city near you. Thank you so much for all your support - I hope to see you soon.
What We Discuss:
- 00:00 Intro
- 03:18 How can we learn to quantify the worst things in our life?
- 06:45 Dealing with PTSD alone and the symptoms that come with it
- 11:14 Having the remarkable ability to disassociate and using it your advantage
- 12:25 The trick to becoming a successful businessman and what history can teach us
- 15:56 Top 3 thing