Découvrez comment David Goggins, inspiré par les neurosciences d’Andrew Huberman, construit une force intérieure immense grâce à un dialogue intérieur rigoureux et une discipline sans faille.

In this episode, my guest is David Goggins, retired Navy SEAL, highly accomplished ultramarathoner, best-selling author, and influential public speaker.

David explains how he mastered his inner dialogue to build extraordinary levels of discipline and mental and physical toughness.

He describes how confronting his early hardships, including physical and mental abuse, learning disorders, and obesity, became a practice of deep and excruciating self-reflection — eventually allowing him to transmute those experiences into a superhuman work ethic.

This conversation is a unique window into David Goggins’ process in that it focuses both on the underlying science and how David manages and directs his inner dialogue.

It’s a conversation that will inform and inspire anyone wondering how exactly to go about building discipline and confidence and reach their potential.
 
Note: This conversation includes profanity. Some content might not be suitable for all audiences and ages.

Access the full show notes for this episode: https://go.hubermanlab.com/emxCgmM

Use Ask Huberman Lab, our chat-based tool, for summaries, clips, and insights from this episode: https://go.hubermanlab.com/g9nj7p

*Thank you to our sponsors*
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*David Goggins*
Website: https://davidgoggins.com 
Books: https://davidgoggins.com/book
Merchandise: https://shop.davidgoggins.com 
Instagram: https://www.instagram.com/davidgoggins
Facebook: https://www.facebook.com/iamdavidgoggins 
X: https://twitter.com/davidgoggins 

*Timestamps*
00:00:00 David Goggins
00:03:22 Sponsors: Maui Nui, AeroPress & Eight Sleep
00:07:58 Learning, Studying & Attention Deficit Hyperactivity Disorder (ADHD)
00:14:59 Writing & Learning, ADHD & Focus
00:20:35 Friction, Focus, “Conqueror’s Mindset”
00:25:16 Early Hardships, “Haunted”
00:30:48 Anger, Social Media; Growth & Challenges
00:36:14 Sponsor: AG1
00:37:11 Stick vs. Carrot, Negative Inner Dialogue, “Stay Hard”
00:42:39 Inspiration, Characters & Self Image
00:46:09 Willpower & Anterior Mid-Cingulate Cortex
00:53:23 Friction & the “Suck”, Willpower
00:59:14 Building Willpower, Brain & “No Days Off” Mentality 
01:08:52 Sponsor: InsideTracker
01:09:54 Losing Weight, Challenge & Willpower
01:18:47 Self-Criticism & Discipline; Recovery; Stutter & Building Confidence
01:26:45 Relationships & Honest Conversations, People Pleasing
01:34:49 Self-Reflection & Empowerment
01:39:06 Unseen Work, Real Passion & Purpose, Medicine Cabinet Analogy
01:46:32 Feeling Lost, Self-Reflection & Individual Process 
01:54:11 Challenges & Two Internal Voices, Misunderstood
01:59:32 Running, Smoke Jumping; Success; Willpower & Perishable Skills
02:07:04 Self-Reflection & Action, Distractions
02:15:27 Inner Dialogue; Failing Properly
02:24:59 Introspection & Unconscious Mind, Cleaning “Cupboards”
02:35:19 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors,  Momentous, Social Media, Neural Network Newsletter

#HubermanLab #DavidGoggins

Disclaimer: https://www.hubermanlab.com/disclaimer

How to Build Immense Inner Strength | David Goggins

Explorez comment l'hypnose en ligne, combinée aux enseignements de Robert Greene, peut vous guider vers la découverte de votre vocation profonde et l'accomplissement personnel authentique.

In this episode, my guest is Robert Greene, multiple New York Times bestselling author and expert on human psychology and behavior both at the individual and group levels and in the context of relationships, careers, and society. We discuss how to find, pursue and achieve one’s unique life purpose, and how to best learn from good and hard experiences along that journey. We discuss power dynamics in relationships, the different types of human communication and the interplay between seduction and vulnerability. We discuss how to find the right romantic partner, improve healthy self-awareness, the link between anxiety and creativity, and pick ideal mentors and role models. Robert also discusses his recent stroke and what he has learned from his near-death experience about motivation, urgency and appreciation for life. Listeners of all ages will benefit from Robert’s insights on navigating the process of building a deeply purposeful life and enhancing one’s relationship with the self, others and society. 

Use Ask Huberman Lab, our chat-based tool, for a summary, clips, and insights from this episode: https://go.hubermanlab.com/e8qm6c

*Thank you to our sponsors*
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*Robert Greene*
Website: https://powerseductionandwar.com 
Books: https://amzn.to/3UnT3L6
Blog: https://powerseductionandwar.com/blog 
Facebook: https://Facebook.com/48LawsofPowerbook
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Instagram: https://www.instagram.com/robertgreeneofficial 
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YouTube: https://www.youtube.com/@RobertGreeneOfficial

*Timestamps*
00:00:00 Robert Greene
00:01:58 Sponsors: ROKA, Helix Sleep & Waking Up 
00:05:56 Mastery (The Book), Purpose
00:08:26 Finding Purpose, Childhood, Learning & Emotional Engagement
00:18:00 Early Interests, Delight & Discovery
00:22:50 Love vs. Hate Experiences & Learning
00:28:25 Self-Awareness, Frustration, Excitation
00:31:47 Sponsor: AG1
00:33:18 Sublime Experiences, Real vs. False; Authenticity & Time
00:43:57 Power & Relationships; Purpose & Mastery
00:55:51 Seduction, Vulnerability, Childhood
01:07:04 Sponsor: InsideTracker
01:08:05 Power Dynamics & Romance; Equality, Love Sublime & Connection
01:18:42 Vulnerability in Relationships, Creativity; Social Media, Justice
01:29:45 Outrage, Control, “Art of Ignore”
01:33:50 Masculinity & Femininity
01:42:16 Picking Role Models; Purpose & Mentor Relationship
01:51:07 “Alive” Thinking; Anxiety & Creativity 
01:58:55 Convergent Interests & Romantic Relationships
02:07:19 Self-Awareness, Core Values & Romantic Relationships
02:15:27 Non-Verbal Communication & Relationships
02:24:58 Eyes, Voice, Intuition & Seduction
02:28:38 Virtual World, Social Skills, Non-Verbal Communication
02:32:19 Self-Awareness & Intelligence, Artificial Intelligence (AI), Nuance
02:41:43 Human Brain, Plasticity
02:45:18 Stroke & Near-Death Experiences, Self, Time
02:55:49 Appreciation & Near-Death Experience, Urgency
03:01:36 “Death Ground” & Urgency
03:09:13 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

#HubermanLab #RobertGreene

Disclaimer: https://www.hubermanlab.com/disclaimer

A Process for Finding & Achieving Your Unique Purpose | Robert Greene

Découvrez l’approche innovante du Dr Paul Conti pour comprendre le soi, renforcer la santé mentale et intégrer l’hypnose en ligne comme outil de bien-être psychologique.

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, and over-thinking, as well as 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.

Access the full show notes for this episode: https://go.hubermanlab.com/nkyO23n

*Thank you to our sponsors*
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*Dr. Paul Conti*
Website: https://drpaulconti.com 
Pacific Premier Group: https://pacificpremiergroup.com 
Trauma: The Invisible Epidemic: How Trauma Works and How We Can Heal From It: https://amzlink.to/az01KBLaUX3m6
LinkedIn: https://www.linkedin.com/in/dr-paul-m-conti-845074216

*Timestamps*
00:00:00 Dr. Paul Conti
00:03:46 Sponsors: BetterHelp & Waking Up
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

#HubermanLab #Science #MentalHealth

Disclaimer: https://hubermanlab.com/disclaimer

Dr. Paul Conti: How to Understand & Assess Your Mental Health | Huberman Lab Guest Series

Découvrez comment la dopamine influence votre motivation, concentration et satisfaction. Apprenez à gérer ses fluctuations grâce à l'hypnose en ligne et des stratégies inspirées par le Professeur Andrew Huberman.

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 dopamine—both their benefits and risks—and synergy of pro-dopamine supplements with those that increase acetylcholine. 

#HubermanLab #Dopamine #Motivation

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Links:
Review on Dopamine: https://www.nature.com/articles/s41583-021-00455-7
Cold Exposure & Dopamine: https://link.springer.com/article/10.1007%2Fs004210050065

Timestamps:
00:00:00 Introduction & Tool 1 to Induce Lasting Dopamine
00:04:48 Sponsors: Roka, InsideTracker, Headspace
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 Parkinson’s & 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

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 user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

Controlling Your Dopamine For Motivation, Focus & Satisfaction

Découvrez comment développer votre force, augmenter votre masse musculaire et améliorer votre endurance grâce aux recommandations du Dr. Andy Galpin, expert en kinésiologie et sciences de l’exercice.

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 the fundamental principles of strength and hypertrophy training and building endurance, the mechanisms underlying them and 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.

Access the full show notes for this episode: https://go.hubermanlab.com/KjoyquK

For an up-to-date list of our current sponsors, please visit our website: https://www.hubermanlab.com/sponsors. Previous sponsors mentioned in this podcast episode may no longer be affiliated with us.

*Follow Huberman Lab*
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*Dr. Andy Galpin*
Twitter: https://twitter.com/DrAndyGalpin
Instagram: https://www.instagram.com/drandygalpin
Website: https://www.andygalpin.com
Published Work: https://bit.ly/35lBS6Q
RAPID Health: https://rapidhealthreport.com
Absolute Rest: https://www.absoluterest.com 

*Timestamps*
00:00:00 Dr. Andy Galpin, Strength & Endurance Training  
00:03:08 The Brain-Body Contract 
00:03:55 AG1 (Athletic Greens), Thesis, InsideTracker
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, Patreon, Thorne, Instagram, Twitter

#HubermanLab #Strength #Fitness

Disclaimer: https://www.hubermanlab.com/disclaimer

How to Build Strength, Muscle Size & Endurance | Dr. Andy Galpin

Découvrez comment la science de la nutrition, la composition corporelle et l’hypnose en ligne peuvent transformer votre santé, perte de graisse et prise de muscle sec, grâce aux conseils du Dr. Layne Norton et Andrew Huberman.

My guest is Layne Norton, Ph.D. — one of the world’s foremost experts in nutrition, protein metabolism, muscle gain and fat loss. We discuss the science of energy utilization and balance, the efficacy of different diets (e.g. ketogenic, vegan, vegetarian, carnivore, omnivore) and how best to build lean muscle mass and lose fat. We also discuss optimal protein and fiber intake, the best sources of protein, the correlation between appetite, satiety signals and exercise along with male- and female-specific needs. Dr. Norton also explains how to support a healthy gut microbiome and offers insight into sugar and artificial sweeteners, processed, cooked and raw foods, supplements, seed oils and the relationship of LDL/HDL levels to cardiovascular health. This episode serves as a master class in nutrition, metabolism and exercise and is sure to benefit people of all ages with different health and fitness goals.

Read the episode show notes: https://go.hubermanlab.com/btAPVk4

*Thank you to our sponsors*
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*Dr. Layne Norton*
BioLayne: https://biolayne.com 
Carbon app: https://joincarbon.com 
REPS (Research Explained in Practical Summaries): https://biolayne.com/reps
Books: https://biolaynestore.com/collections/accessories 

*Timestamps*
00:00:00 Dr. Layne Norton, Nutrition & Fitness 
00:02:53 LMNT, ROKA, InsideTracker, Momentous
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 
00:35:04 AG1 (Athletic Greens)
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

Disclaimer: https://hubermanlab.com/disclaimer

The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton

Découvrez comment l'alcool affecte votre corps, votre cerveau et votre santé globale grâce aux recherches du professeur Huberman. Apprenez à mieux gérer votre consommation avec l'hypnose en ligne.

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. 

Access the full show notes for this episode: https://www.hubermanlab.com/episode/what-alcohol-does-to-your-body-brain-health

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode: https://ai.hubermanlab.com

Thank you to our sponsors
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Levels: https://levels.link/huberman
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Social & Website
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Timestamps
00:00:00 Effects of Alcohol Consumption
00:02:25 Momentous Supplements 
00:03:19 Low to Moderate Alcohol Consumption & Neurodegeneration 
00:06:52 Levels, Eight Sleep, ROKA 
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
00:44:53 AG1 (Athletic Greens)
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

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 user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

What Alcohol Does to Your Body, Brain & Health

Découvrez comment le TDAH affecte l’attention et explorez des stratégies basées sur la neuroscience, les traitements pharmacologiques et l’hypnose en ligne pour améliorer votre concentration au quotidien.

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.

#HubermanLab

Thank you to our sponsors:
ROKA - https://www.roka.com/huberman
Helix Sleep - https://www.helixsleep.com/huberman

Supplements from Thorne:
http://www.thorne.com/u/huberman

Support Research in the Huberman Lab at Stanford:
https://hubermanlab.stanford.edu/giving

Social & Website
Instagram: https://www.instagram.com/hubermanlab 
Twitter: https://twitter.com/hubermanlab 
Facebook: https://www.facebook.com/hubermanlab 
TikTok: https://www.tiktok.com/@hubermanlab 
LinkedIn: https://www.linkedin.com/in/andrew-huberman
Website: https://hubermanlab.com 
Newsletter: https://hubermanlab.com/neural-network

Links:
Review of Compounds for ADHD, Smart Drugs & Focus - https://www.fbscience.com/Landmark/articles/10.52586/4948
Review of Atypical Compounds for ADHD - https://www.hindawi.com/journals/np/2016/1320423/
Study of Focus Protocol In ADHD & Non-ADHD Children - https://www.mdpi.com/1660-4601/17/13/4780

Timestamps:
00:00:00 Introduction & Note About Diagnosis
00:03:27 Sponsors 
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 & 17 minute 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
01:50:54 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

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 user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

ADHD & How Anyone Can Improve Their Focus

Explorez la science de la méditation avec le professeur Andrew Huberman. Comprenez comment l’hypnose en ligne et la méditation transforment le cerveau, améliorent sommeil, humeur et concentration.

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.

#HubermanLab #Meditation #Science

Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
InsideTracker: https://www.insidetracker.com/huberman 
Thesis: https://takethesis.com/huberman 
ROKA: https://www.roka.com/huberman 

Supplements from Momentous
https://www.livemomentous.com/huberman

Huberman Lab Premium
https://hubermanlab.com/premium

Social & Website
Instagram - https://www.instagram.com/hubermanlab 
Twitter - https://twitter.com/hubermanlab 
Facebook - https://www.facebook.com/hubermanlab 
TikTok - https://www.tiktok.com/@hubermanlab 
Website - https://hubermanlab.com 
Newsletter - https://hubermanlab.com/neural-network

Articles
A Wandering Mind Is an Unhappy Mind: https://bit.ly/3sMP64B
Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators: https://bit.ly/3zu83gf
Yoga nidra practice shows improvement in sleep in patients with chronic insomnia: A randomized controlled trial: https://bit.ly/3zvZwtb

Books
Wherever You Go, There You Are: https://amzn.to/3TSnOFF
The Harvard Psychedelic Club: https://amzn.to/3NkQ2qg
Altered Traits: https://amzn.to/3wXsKj8

Other Resources
Waking Up app: https://www.wakingup.com
NSDR (Virtusan / Huberman): https://youtu.be/AKGrmY8OSHM
NSDR (Madefor): https://youtu.be/pL02HRFk2vo

Timestamps
00:00:00 Meditation 
00:04:13 InsideTracker, Thesis, ROKA, Momentous Supplements
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
00:32:27 AG1 (Athletic Greens)
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

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 user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

How Meditation Works & Science-Based Effective Meditations | Huberman Lab Podcast #96

Découvrez comment la neuroplasticité et les neurosciences expliquent la formation et la rupture des habitudes. Apprenez des techniques efficaces pour intégrer de nouvelles routines grâce à l’hypnose en ligne.

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 more—indeed for any person or situation where behavioral changes are needed.

#HubermanLab #Habits #Neuroscience

Thank you to our sponsors:
Athletic Greens - http://www.athleticgreens.com/huberman
InsideTracker - http://www.insidetracker.com/huberman
Helix Sleep - http://www.helixsleep.com/huberman

Our Patreon page:
https://www.patreon.com/andrewhuberman

Supplements from Thorne:
http://www.thorne.com/u/huberman

Social:
Instagram - https://www.instagram.com/hubermanlab
Twitter - https://twitter.com/hubermanlab
Facebook - https://www.facebook.com/hubermanlab
Website - https://hubermanlab.com
Newsletter - https://hubermanlab.com/neural-network

Links:
Excellent review on science of habits - https://www.annualreviews.org/doi/abs/10.1146/annurev-psych-122414-033417
Meta-analysis on habits - https://journals.sagepub.com/doi/full/10.1177/1539449219876877

Timestamps:
00:00:00 Introducing Habits; New Programs
00:02:30 Athletic Greens, InsideTracker, Helix Sleep
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 Don’t 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, Patreon, Supplements, Instagram, Twitter

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

The Science of Making & Breaking Habits

Découvrez comment Rick Rubin et Andrew Huberman explorent la créativité, son lien avec le corps, l’attention et même l’hypnose en ligne. Apprenez à libérer votre potentiel créatif.

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, Jay-Z, Adele, Johnny Cash, LL Cool J, Slayer, Neil Young, Ye (formerly Kanye 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.

Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Maui Nui: https://mauinuivenison.com/huberman 
Thesis: https://takethesis.com/huberman
WHOOP: https://join.whoop.com/huberman 
InsideTracker: https://www.insidetracker.com/huberman

Supplements from Momentous
https://www.livemomentous.com/huberman

Huberman Lab Premium
https://hubermanlab.com/premium

Huberman Lab Social & Website
Instagram: https://www.instagram.com/hubermanlab 
Twitter: https://twitter.com/hubermanlab 
Facebook: https://www.facebook.com/hubermanlab 
TikTok: https://www.tiktok.com/@hubermanlab 
LinkedIn: https://www.linkedin.com/in/andrew-huberman
Website: https://hubermanlab.com 
Newsletter: https://hubermanlab.com/neural-network

Rick Rubin 
The Creative Act: A Way of Being: https://amzn.to/3QFEuj9
Website: https://tetragrammaton.com
Twitter: https://twitter.com/RickRubin
Instagram: https://www.instagram.com/rickrubin

Other Resources
Monroe Institute Meditations: https://www.monroeinstitute.org/products/the-surgical-support-series 

Timestamps
00:00:00 Rick Rubin
00:04:08 Maui Nui Venison, Thesis, WHOOP, Momentous
00:08:23 Creativity & Ideas, Cloud Analogy 
00:12:26 Language & Creativity; Kids
00:17:36 Feelings & Creative Ideas
00:22:01 Rules, Choice & Art; Personal Taste & Other’s Opinions 
00:30:20 Changing Perspective & Creativity
00:33:55 AG1 (Athletic Greens)
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
01:03:03 InsideTracker
01:04:14 Focus, Disengaging & Subconscious; Anxiety 
01:13:22 Collaboration, Art & Rigorous Work
01:18:26 Process & “Cloud”; Perception & Storytelling
01:29:13 Limited Resolution, Considering the Inverse
01:35:38 Wrestling, Energy & Reality; Dopamine 
01:49:43 Wrestling, Style & Performance
01:52:40 Resetting Energy & Nature; Nostalgia
02:01:56 Sleep, Waking Up & Sunlight, Capturing Ideas
02:08:16 Creative Work Phases; Structure & Deadlines
02:15:32 Self-Doubt & Performance
02:19:13 Predictability & Surprise, Authenticity  
02:25:02 Past Experiences, Other’s Opinions 
02:29:42 Public Opinion & Science: Light, Acupuncture & Nutrition 
02:39:44 “Look for Clues”, Belief Effects 
02:46:25 Attention, Emotion & Art
02:48:07 Mantra Meditation, Awareness Meditation 
02:57:33 Rick Rubin Questions, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

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 user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Sur les épaules des géants

Sur les épaules des géants

Hypnose en ligne : Comment Construire une Force Intérieure Immense avec David Goggins

Sur les épaules des géants

Hypnose en ligne : Un processus pour trouver et réaliser votre but unique avec Robert Greene

Sur les épaules des géants

Hypnose en ligne : Comprendre et Évaluer Votre Santé Mentale avec le Dr Paul Conti

Sur les épaules des géants

Hypnose en ligne : Contrôler Votre Dopamine pour la Motivation, la Concentration et la Satisfaction

Sur les épaules des géants

Hypnose en ligne : Comment développer force, taille musculaire et endurance avec les conseils du Dr. Andy Galpin

Sur les épaules des géants

Hypnose en ligne : Comprendre la Science de l’Alimentation pour la Santé, la Perte de Graisse et le Muscle Sec

Sur les épaules des géants

Hypnose en ligne : Comprendre les effets de l’alcool sur votre corps, votre cerveau et votre santé

Sur les épaules des géants

Hypnose en ligne : Comprendre le TDAH et Améliorer sa Concentration au Quotidien

Sur les épaules des géants

Hypnose en ligne : Comprendre la Méditation et ses Bienfaits Scientifiques

Sur les épaules des géants

Hypnose en ligne : La Science de la Formation et de la Rupture des Habitudes

Sur les épaules des géants

Hypnose en ligne : Comment accéder à votre créativité avec Rick Rubin