Huberman Lab

Dr. Richard Davidson, PhD, is a professor of psychology and psychiatry at the University of Wisconsin–Madison and a pioneer in the scientific study of meditation. We discuss how meditation changes your brain and body, how just 5 minutes daily can improve focus, stress resilience and your overall health, and we cover different types of meditation. We also address common myths such as the idea that meditation is to "clear your mind." And we discuss common challenges with meditation and how to overcome them. This episode offers both the science and the practical tools to build a consistent meditation practice to improve your mental and physical health and help you flourish.

The episode show notes are available at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

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

Joovv: https://joovv.com/huberman

Waking Up: https://wakingup.com/huberman

Timestamps

(00:00:00) Richard "Richie" Davidson

(00:03:33) States of Mind vs Traits

(00:09:06) Wakeful Brain Activity vs Deep Sleep

(00:11:55) Sponsors: David & Eight Sleep

(00:14:31) Brain Activity Across Sleep, Wakefulness, Meditation & Insight

(00:19:27) Mediation & Sleep Compensation?; Meditation Timing & Liminal States

(00:23:05) Types of Mediation, Shifting from Thinking to Being

(00:28:32) Self-Monitoring, Undistracted Non-Mediation, "Stickiness"

(00:35:30) Tool: Beginning Daily Meditation, "Richie's 5 Meditation"; Health Benefits

(00:39:39) Meditation Practice History, Kindness & Nurturing Goodness

(00:45:07) Sponsor: AG1

(00:46:31) Beginners, Expect Chaos in Mind, Exercise & Lactate Analogy

(00:52:47) Tool: Beginning Mediation, Embrace Anxiety; Meta-Awareness, Flow

(00:57:51) Creativity; Capturing Thoughts, Unconscious Mind

(01:03:03) Meditation for Kids; Flourishing, Tool: Parent & Teacher Meditation

(01:10:12) Sponsor: Joovv

(01:11:34) Beyond Stimulus & Response

(01:14:22) Meditation Need; Gaining Insight Into Mind, Transcendence

(01:18:00) Contemplating Death, Long-Term Meditation

(01:21:33) Richie's Meditation Practice; Tools: Pairing Meditation, Appreciation Practice

(01:26:07) Consistency, Balancing Discipline vs Surrender

(01:29:52) Social Media & Validating Existence, Digital Hygiene

(01:37:31) Meditation & Impulsivity; Discipline & "No Go's", Phone

(01:42:08) Physical Discomfort & Pain During Meditation; Retreat Practice

(01:46:50) Phone Detox, Self-Control

(01:52:07) Sponsor: Waking Up

(01:53:29) Overcoming Resistance, Making Peace With Your Mind

(01:58:37) Meditation & Connectivity; Consistency, Prayer; Sleepiness; Meta-Awareness

(02:05:49) Tools: Pillars of Flourishing; Appreciation Practice, Loving-Kindness Practice

(02:15:39) Awareness & Insight, Tools: Outside View; Task Connection

(02:19:43) Cultivating Flourishing, Familiarity with Resistance

(02:25:23) Psychedelics, Guides, Clinical vs Non-Clinical Use

(02:32:15) Neuromodulation & Meditation, Sleep; Tool: Pre-Sleep Meditation

(02:37:25) Open Monitoring Meditation & Creativity

(02:41:12) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

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In this Huberman Lab Essentials episode, I discuss the mechanisms through which deliberate heat exposure enhances both physical and mental health.

I outline specific protocols for deliberate heat exposure, including recommended temperature ranges, frequency, timing, duration and sauna alternatives. In addition, I explain how to tailor your heat protocols to support your specific goals, such as increasing growth hormone, reducing cortisol or supporting cognitive health.

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

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

Timestamps

(00:00:00) Heat Exposure

(00:00:47) Shell vs Core Temperature; Heat Caution & Hyperthermia

(00:02:24) Body & Brain Circuit to Heat Up & Cool Down

(00:05:31) Sponsor: AG1

(00:06:55) Deliberate Heat Exposure & Health Benefits; Tool: Sauna Temperature Range, Duration, Frequency

(00:112:09) Sauna Types, Alternatives to Sauna

(00:13:50) Sauna Mechanism; Reduced Cortisol; Tool: Hot/Cold Contrast

(00:17:38) Sponsor: LMNT

(00:19:10) Heat Shock Protein Activation & Sauna

(00:20:50) DNA Repair, FOXO3 & Sauna, Cognition & Health Benefits

(00:24:21) Sauna & Increase Growth Hormone

(00:30:18) Sponsor: Eight Sleep

(00:31:36) Sauna Timing, Sleep & Growth Hormone, Tools: Fasting; Hydration

(00:34:56) Improve Mood, Endorphins & Sauna; Dynorphins

(00:40:04) Recap Sauna Protocols: Benefits, Frequency, Duration & Timing

Disclaimer & Disclosures
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Dr. Alex Marson, MD, PhD, is a Senior Investigator at the Gladstone Institutes and a professor of medicine at the University of California, San Francisco. We discuss the biology of the immune system and cancer, and everyday choices that can increase or decrease your cancer risk, several of which are surprising but all of which are actionable. We also discuss immunotherapy, including how engineered T-cells can be used to defeat childhood and adult cancers. Dr. Marson explains CRISPR and gene editing to cure diseases, and we address the ethical questions surrounding gene editing in embryos, children and adults. This discussion is for anyone interested in avoiding cancer and/or seeking to understand the science and practical applications of immune- or gene-therapy.

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

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

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Alex Marson

(00:02:21) Diseases & Current Biological Landscape; AI & Computational Tools

(00:05:56) Immune System, Innate vs Adaptive Immune System

(00:10:55) Thymus, T Cell Selection; B Cells & Antibodies

(00:13:23) Sponsors: BetterHelp & Helix Sleep

(00:16:11) Immune System Health, Sleep, Diet; Genes

(00:20:56) Childhood Exposure & Allergy Prevention; Autoimmune Reactions

(00:25:27) Whole Body Immune Response, Cytokines & Fever; Antibiotics

(00:30:51) Cancer; Mutations & Cell Regulation; Smoking, BRCA Mutations, Sunlight

(00:38:27) BRAC Mutations, Mutagens, Pesticides

(00:42:33) Sponsor: AG1

(00:43:57) X-Rays & Airport Scanners, Carcinogen vs Mutagen, Charred Meat, Food Dye

(00:49:34) Immune-Based Cancer Treatment, Checkpoint Inhibitors, CAR T-Cell Therapy

(00:59:04) CRISPR, Immunotherapies

(01:02:52) Age & Cancer Risk; CAR T-Cells, Targets & Side Effects; Ketogenic Diet

(01:08:27) CRISPR Discovery & Mechanism

(01:17:06) CRISPR Precision, Risk & Benefit; CRISPR Technology Evolution

(01:20:57) Sponsor: LMNT

(01:22:17) CRISPR Cell Delivery, Clinical Trials; Treating Early Cancers & Prevention

(01:33:47) Liposomes, Engineered Viruses, Lipid Nanoparticles (LNPs), Vaccines

(01:39:57) COVID Pandemic & Trust in Science, mRNA Vaccine

(01:47:51) Sponsor: Function

(01:49:39) Drug Delivery to Cancer, Immunotoxins, T-Cell Engagers; AI Protein Targets

(01:55:45) CRISPR Embryo Modification, Ethics; Heritable Gene Editing, Diversity

(02:05:42) Deep Sequencing Embryos, Diversity; Overcoming Adversity & Resilience

(02:10:44) Upcoming Therapeutics, Autoimmunity & CAR T-Cells, CRISPR & Gene Function

(02:17:55) Banking T Cells or iPSCs?, Future of Cell Programming

(02:24:41) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures
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In this Huberman Lab Essentials episode, my guest is Dr. Charles Zuker, PhD, a professor of biochemistry, molecular biophysics and neuroscience at Columbia University and an Investigator with the Howard Hughes Medical Institute (HHMI).

We explore taste perception and how the brain transforms chemical signals from food into distinct taste experiences. We discuss how these taste signals shape both conscious choices and unconscious behavior, as well as how food preferences can change over time. Additionally, we discuss gut–brain signaling and explain why sugar is especially powerful at driving cravings.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Charles Zuker

(00:00:20) Senses & Perception

(00:02:29) Taste, 5 Taste Qualities & Dietary Needs

(00:05:49) Taste vs Flavor

(00:07:05) Sponsor: AG1

(00:07:56) Taste Buds; Bitter

(00:09:45) Sweet vs Bitter, Sensory Perception from Tongue to Brain

(00:12:47) Taste Plasticity & Changing Food Preferences

(00:14:13) Taste Modulation; Salt

(00:17:08) Sponsor: LMNT

(00:18:41) Gut-Brain Signaling

(00:23:14) Sugar Appetite & Gut-Brain Axis

(00:27:42) Sponsor: Function

(00:29:21) Artificial Sweeteners, Sugar Cravings

(00:30:37) Taste & Essential Nutrients; Highly Processed Foods; Brain & Food Choices

(00:34:11) Acknowledgements

Disclaimer & Disclosures
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Dr. Alok Kanojia, MD, MPH ("Dr. K"), is a Harvard-trained psychiatrist and expert in both Eastern and Western medicine to improve mental health. He explains tools for unlearning maladaptive thoughts and behavior patterns and for making behaviors that better mental and physical well-being more reflexive in work, relationships and daily life. We also discuss ways to resolve trauma, build stress tolerance, increase intrinsic motivation and even change temperament. We also discuss how social media, gaming and online dating shape our identity and perceptions and how to navigate them healthily.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Lingo: https://hellolingo.com/huberman

Joovv: https://joovv.com/huberman

Function: https://functionhealth.com/huberman

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

Timestamps

(00:00:00) Alok Kanojia (Dr. K)

(00:03:09) Internet, Computer Games; Academic Pressure

(00:07:11) Millennials & Self-Awareness, Hijacking Mental Health Language

(00:13:24) Sponsors: Lingo & Joovv

(00:16:06) Personality & Individual Road Maps, Misdiagnosis

(00:22:02) Ambiguity, Flirting, Social Skills Decline, Uncertainty Tolerance

(00:26:06) Dating in the Internet Age, Cognitive Bias

(00:30:39) Healthy Distress Tolerance, Tool: How to Feel Your Feelings

(00:39:58) Sponsor: AG1

(00:40:49) Expectations vs Internal Desire Roadmap, Western vs Eastern Theory of Mind, Ego

(00:50:35) Sense Organs, Comparison & Proving Oneself, Internal Drive

(00:59:22) Internet, Ego, "Teflon Buddha", Tool: Dealing with Criticism

(01:10:36) Observing One's Mind, Meditation, Psychedelics

(01:11:59) Sponsor: Function

(01:13:46) Tool: Shunya "Void" Meditation & Resilience

(01:24:02) External Reminders, Environment; Men & Emotional Regulation

(01:30:04) Samskara, Yoga Nidra, Trauma & Learning, Shunya & Personal Compass

(01:39:15) Yoga Nidra, Channeling Divinity, Genius

(01:42:30) Sponsor: Eight Sleep

(01:43:48) Breathwork Practices; Meditation Science, Self-Esteem & Belief Change

(01:53:40) Liminal States, Meditation Types & Benefits; Western & Eastern Balance

(02:01:50) Understanding Ego & Perception; AI & Narcissism, Psychosis

(02:14:07) Tool: Healthy Social Media Use, When To Not Use, Normal Standards

(02:18:38) Social Media & Looks Obsession, Purpose, Charisma

(02:24:18) Young Men Falling Behind?, Male Support, Suicide; Men in Relationships

(02:30:36) "Stuck" Young Men, Failure to Launch, Tool: Motivation & Understanding Oneself

(02:39:03) Pornography, Erectile Dysfunction, Emotions, Addiction; Relationships

(02:44:21) Men & Love, Looksmaxxing, Rejection, Partner Characteristics, Tool: Walk Before Dates

(02:55:12) Exploring Practices, Meditation, Breathwork

(03:01:39) Spirituality, Personal Exploration; Acknowledgements

(03:06:12) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

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