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    Guest Series | Dr. Paul Conti: Tools and Protocols for Mental Health

    Addressing unresolved emotional trauma through therapy and self-reflection is like undergoing surgery to drain an abscess, relieving symptoms and promoting personal growth.

    enSeptember 27, 2023

    About this Episode

    This is episode 4 of a 4-part special series on mental health with Stanford and Harvard-trained psychiatrist Dr. Paul Conti, M.D. Dr. Conti explains what true self-care is and how our mental health benefits from specific self-care and introspection practices — much in the same way that our physical health benefits from certain exercise and nutrition habits. He describes how the foundation of mental health is an understanding of one’s own mind and the specific questions to ask in order to explore the conscious and unconscious parts of ourselves. He describes how this process can be done either on our own, through journaling, meditation and structured thought, or in therapy with the help of a licensed professional. He also explains how unprocessed trauma can short-circuit the process and how to prevent that, and the role of friendships and other relational support systems in the journey of self-exploration for mental health. People of all ages and those with and without self-introspection and therapy experience ought to benefit from the information in this episode. For show notes and additional resources, please 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) Self Care (00:02:37) Sponsors: BetterHelp & Waking Up (00:05:34) What is Self-Care?, Foundation, Self-Understanding (00:13:18) Life Narratives (00:15:24) Journaling, Self-Inquiry & Therapy (00:24:41) Unconscious Mind, Salience & Journaling; Panic Attacks (00:28:20) Self-Inquiry; Grief & Death (00:33:23) Sponsor: AG1 (00:34:39) Self-Harm, Hopelessness & Therapy (00:37:27) Apprehension of Unconscious Mind Exploration (00:42:34) Mental Health Map: Cupboards, Agency & Gratitude, Generative Drive (00:54:18) Structure of Self, Unconscious Mind, Abscess Analogy (01:01:57) Exploring the Unconscious Mind, Curiosity, “Question the Givens” (01:10:48) Conscious Mind Exploration; Self Curiosity, Busyness (01:19:20) Exploring Defense Mechanisms, Character Structure (01:24:54) Self & Character Structure, “Tending the Garden” (01:32:45) Function of Self Cupboards (01:35:50) Self-Awareness Exploration, Mirror Meditation (01:38:34) Defense Mechanisms in Action & Self-Inquiry, Patterns (01:47:15) Salience Exploration, Grounding Meditation (01:52:37) Behavior & Self-Reflection; Phantom Driver Analogy (02:00:14) Self & Strivings; Empowerment & Humility (02:09:07) Challenges in Certain Life Domains (02:17:49) Friendships & Support, Social Media (02:23:50) Anger & Self-Care (02:34:18) Self-Care & Challenges (02:38:43) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

    🔑 Key Takeaways

    • True self-care involves understanding and navigating our past, present, and future. Processing traumatic experiences and cultivating agency and gratitude are essential for achieving and maintaining mental health.
    • By asking important questions about ourselves and actively engaging with the world, we can better navigate challenges, make positive changes, and build resilience for the future.
    • Reflecting on and sharing our past experiences helps us understand ourselves, make sense of our lives, and establish a roadmap for personal growth. It grounds us, fosters agency, gratitude, and a better understanding of ourselves.
    • Opening up to trusted individuals and engaging in self-reflection can lead to personal growth, problem-solving, and a better understanding of trauma and our unconscious minds.
    • Through self-inquiry and therapy, we create space for our unconscious mind to process our thoughts and emotions, leading to valuable insights, personal growth, and solutions to our problems.
    • Self-reflection and therapy help individuals address unresolved traumas, discharge negative energy, and process grief, leading to self-understanding and empowerment.
    • Seek professional help when self-inquiry leads to negative emotions, as it can provide guidance and determine the need for additional care. Addressing conflicts is essential for personal growth and well-being.
    • Exploring our underlying thoughts and emotions, building self-awareness, and activating qualities like empowerment and gratitude are essential steps for well-being and success.
    • Our choices shape our potential and by prioritizing self-care and cultivating assertiveness, we can experience more happiness and fulfillment, simplifying relationships and building a better life.
    • Our personal growth, care for our own health, and meaningful connections can create a ripple effect that leads to a more compassionate and empathetic society, fostering fulfillment and happiness. Understanding ourselves helps in building a healthier world.
    • Addressing unresolved emotional trauma through therapy and self-reflection is like undergoing surgery to drain an abscess, relieving symptoms and promoting personal growth.
    • Embracing curiosity about ourselves through reflection and examination allows us to challenge negative narratives, uncover the truth about our potential, and make positive changes for personal growth.
    • By being self-aware and focused on the present moment, we can avoid setbacks and make choices that align with our true desires and purpose. Self-inquiry and exploration are valuable tools for improving mental well-being.
    • By questioning our motivations and priorities, we can make conscious choices to redirect negative emotions, prioritize fulfilling activities, and make adjustments in the present based on our values.
    • By focusing on the present moment, understanding our defense mechanisms, and making conscious changes, we can create a positive ripple effect on ourselves and the world.
    • Taking responsibility for our growth means accepting and understanding ourselves, while actively caring for and guiding our Character Structure to cultivate a positive and empowered self.
    • Taking care of ourselves involves not only tending to our conscious mind but also recognizing the profound impact of our unconscious mind and traumas on our well-being. Foster self-awareness and utilize this knowledge to improve our lives.
    • By exploring our narratives and reflecting on our defense mechanisms, we can gain insight into ourselves, make better decisions, and experience personal growth.
    • Reflecting on our actions and patterns can lead to self-awareness and positive change, without necessarily needing to identify the specific defense mechanism at play.
    • By intentionally focusing on what is important and grounding ourselves in the present moment, we can effectively manage anxiety and vulnerability, understand our thoughts and feelings, and nurture our mental well-being.
    • By taking time to reflect on our behavior patterns, we can break destructive cycles, gain insight and understanding, and make intentional choices that align with our values.
    • By understanding and addressing the origins of our unconscious behaviors, we can regain control over our actions and behaviors, leading to a more fulfilling and purposeful life.
    • By empowering ourselves through self-care and embracing humility, we can navigate life with compassion, gratitude, and agency, leading to a healthier and more balanced life.
    • By questioning our perceived limitations and exploring our beliefs, we can overcome self-created barriers and achieve a more fulfilling and balanced life.
    • We have the power to navigate through challenges and achieve our goals by utilizing our strengths, seeking inspiration from successful journeys, and surrounding ourselves with supportive people.
    • Surrounding ourselves with diligent, perceptive, and cooperative individuals who align with our values contributes to our growth and the betterment of society. Online communities, if navigated consciously, can provide strength and reassurance. Managing our anger is crucial for mental well-being and empowerment.
    • By taking care of our well-being and managing our emotions, we can reduce anger and improve our relationships, productivity, and overall contribution to society.
    • Be intentional with social media usage, avoiding anger-inducing content and prioritizing mental well-being by reducing and appropriately managing anger levels.
    • By embracing curiosity and striving for personal growth, we can experience empowerment, peace, and deeper connections with ourselves and others, regardless of our current circumstances.

    📝 Podcast Summary

    The Importance of Self-Care for Mental Health

    True self-care goes beyond pampering oneself or maintaining physical health. It involves constructing a life narrative that allows us to understand and navigate our past, present, and future. Self-awareness is crucial, and it is important to frame our experiences in a way that helps us see what has gone wrong and what has gone right. Dr. Paul Conti emphasizes the importance of processing traumatic experiences and offers various practices like therapy, meditation, and journaling to foster better self-care for our mental health. It is also essential to understand that achieving mental health is an ongoing process, and it involves actively cultivating agency and gratitude in our lives.

    The Importance of Self-Awareness and Self-Reflection in Mental Health

    Self-care for mental health involves asking important questions about oneself. This goes beyond the traditional ideas of self-care, such as getting enough sleep or avoiding toxic people. It means truly understanding ourselves and our motivations, and being curious about our own thoughts and behaviors. By asking good questions and seeking self-understanding, we can better navigate the challenges that come our way. It is about actively engaging with the world and assessing how we are living our lives. This self-awareness and self-reflection allow us to make positive changes and build resilience for the future. Ultimately, self-care is not just about the present, but also about preparing for the challenges and uncertainties of tomorrow.

    The Power of Constructing a Life Narrative

    Constructing a life narrative can have profound benefits. Reflecting on our past experiences and sharing them with trusted others or writing them down helps us learn about ourselves and make sense of our lives. Our emotions shape our narrative, and negative experiences can back map into our lives. Understanding these patterns allows us to ask the right questions and establish a roadmap for personal growth. Journaling or creating files that chronicle our memories and key events helps us orient ourselves in time and exposes truths about ourselves. It grounds us and provides a sense of gratitude for our journey. Ultimately, constructing a life narrative fosters agency, gratitude, and a better understanding of ourselves.

    The Benefits of Sharing and Self-Reflection

    Sharing our thoughts and experiences with a trusted individual can be incredibly beneficial. Often, we fear vulnerability and rejection, but there are usually safe people in our lives who can provide support and understanding. Engaging in activities other than repetitive thinking can also help bring new perspectives and truths to light. Whether it's writing, talking to ourselves, or seeking professional help, these actions activate different parts of our brains and promote problem-solving and self-discovery. Additionally, knowledge is power, and learning about how trauma can impact us or exploring our unconscious minds can lead to tremendous personal growth. While professional help may be necessary in certain cases, starting with self-reflection and seeking out resources can be a valuable starting point.

    The Power of Self-Inquiry and Therapy

    By allowing ourselves to engage in self-inquiry and therapy, we create space for our unconscious mind to work through our thoughts and emotions. This process can lead to valuable insights and revelations that may not have been accessible to our conscious mind. When we take the time to reflect on our life narrative and experiences, both great and traumatic, we open ourselves up to a sense of peace, contentment, and personal growth. We may even discover solutions to our own problems simply by voicing our thoughts and feelings in a supportive environment. By embracing this inner journey, we can tap into the power of our unconscious mind to bring about positive change and understanding.

    Embracing discomfort for growth and insights.

    Self-reflection and therapy can be challenging and uncomfortable, but they ultimately lead to renewed insights and growth. Many people carry unresolved traumas and conflicts within themselves, unaware of how it affects their well-being. By engaging in self-inquiry and seeking professional help, individuals can begin to discharge negative energy and address their emotions. Through therapy, they may experience moments of sadness, anger, or shame, but these emotional releases are essential for healing and processing grief. It's crucial to let go of guilt and self-blame and acknowledge the role of external factors in difficult situations. This process requires ongoing commitment, just like physical fitness, but it can lead to a sense of self-understanding and empowerment.

    Balancing self-inquiry and professional help for mental health improvement.

    Self-inquiry is a powerful tool for understanding ourselves better and improving our mental health. However, it is not always the right answer, especially if we are in a vulnerable or unstable state. If we find that self-inquiry leads us down a path of guilt, shame, or worsening mental health, it is crucial to seek professional help first before engaging in self-inquiry. Seeing a clinician can provide guidance, reassurance, and determine if more care or help is needed. The conflict between gaining self-awareness and the salience of negative thoughts or traumas is something many people face. It's important to address these conflicts and not avoid them, as they often hold the key to our personal growth and well-being.

    The Power of Unconscious Drives and Self-Awareness

    When something keeps nagging at our conscious mind, it is likely operating below our conscious awareness. This unconscious drive can have a significant impact on our well-being and success. It is important to explore and address these underlying thoughts and emotions, even if we think we are doing well. Building self-awareness and recognizing our personal narratives are essential steps in this process. By understanding the structure and function of ourselves, represented by the pillars and cupboards of inquiry, we can activate qualities like empowerment and humility. These qualities then become expressed through agency and gratitude, which are active verbs that guide us through life.

    Creating a Better World through Clarity and Engagement

    We have the power to make the world a better place by engaging with clarity and actively knowing our role in it. Life is an active process, and within us, there are both deterministic and determined drives that shape our potentials. While genetics may determine some parameters, our choices determine where we fall within that variance. By taking care of ourselves and reinforcing the primacy of our generative drive, we can cultivate assertiveness and engagement, leading to more pleasure and gratification. By optimizing and maximizing our generative drive, we can foster agency and gratitude, empowering ourselves and experiencing peace, contentment, and delight. Approaching the world through agency and gratitude simplifies our relationships and helps us build a healthier and happier life.

    The Power of Individual Actions in Shaping Society

    Our individual actions have the power to shape the health and well-being of larger groups and even our culture. By focusing on improving ourselves and taking care of our own health, we contribute to the overall health of those around us. This ripple effect can lead to a society that is more compassionate, less punitive, and more empathetic towards the vulnerable. It's important to prioritize relationships based on genuine connection, shared values, and the expression of generosity, drive, and gratitude. Rather than superficial qualities, these deeper aspects of relationships have a greater impact on fulfillment and happiness. Exploring the complex layers of our unconscious mind can provide insights into our behaviors and help us make positive changes in our lives. Ultimately, by understanding and improving ourselves, we can contribute to a healthier and more harmonious world.

    Unleashing the Powers of the Unconscious Mind

    Our unconscious mind can be compared to an abscess in physical medicine. Just like an abscess walls off an infection to protect the body, our unconscious mind may store unresolved emotional trauma that we bury deep down. This can manifest in pervasive symptoms such as low energy, sleep disturbances, and emotional distress. Addressing these issues through therapy and self-reflection is like undergoing surgery to drain the abscess. It may be unpleasant and challenging, but it dissipates the harmful energy and allows us to live a healthier and more fulfilling life. By delving into the unconscious mind, we can understand and resolve these hidden traumas, leading to personal growth and self-empowerment.

    The Power of Self-Exploration

    Developing and embracing curiosity about oneself is essential. By exploring our lives through pictures, conversations with others, and reflection on our behaviors and emotions, we can gain a deeper understanding of ourselves. This includes cultivating an observing ego, the ability to stand outside of ourselves and objectively analyze our thoughts and actions without negative emotions. By acknowledging changes in ourselves and questioning our beliefs, we can challenge negative narratives and uncover the truth about our abilities and potential. This process of self-discovery allows for a stronger connection between our conscious and unconscious minds, leading to a greater understanding of defense mechanisms and the ability to make positive changes in our lives. It's important to recognize that looking back and exploring our past is not a sign of weakness, but rather a valuable tool for personal growth and self-improvement.

    The importance of self-awareness and present moment focus

    Focusing on our actions in the present moment is key to moving forward effectively. Just like a sprinter who comes out of the blocks too fast, if we don't pay attention to what is behind us, we may stumble and fall in our journey. It's important to understand our limitations and become self-aware in order to avoid rushing forward and experiencing setbacks. Self-inquiry and exploration of the unconscious mind can be immensely valuable in improving our mental well-being and overall functionality in the world. Although it may seem like a detour at times, taking the time to explore and understand ourselves can lead us to a better place. We can approach this exploration through curiosity, questioning our automatic behaviors and values, and bringing them to the conscious mind. By doing so, we can reassess our actions and make choices that align with our true desires and purpose.

    Reflecting on our actions and priorities for a fulfilling life

    We should reflect on our reasons and motivations for our daily actions. By questioning why we go to work or engage in certain activities, we can gain a deeper understanding of ourselves and our conscious choices. This awareness allows us to use tactics like thought redirection to reduce negative emotions and improve overall well-being. Additionally, it's important to recognize the value of our time and energy. We should assess whether our busyness is productive or simply a waste of time, ensuring that we prioritize generative drives that bring us fulfillment and contentment. Rather than trying to predict our future regrets, it is more effective to make adjustments in the present based on our current values and priorities.

    Shaping a Better Future Through Conscious Choices

    Our choices in the present moment shape our future. Life may be complicated and unpredictable, but by focusing on what we can control now, we can create a better future for ourselves. It's important to be aware of our defense mechanisms and understand how they may be impacting our behavior. Reflecting on our coping strategies and exploring our unconscious mind can help us uncover these defense mechanisms. By gaining knowledge about ourselves, we can make conscious changes to our defensive structure, replacing unhealthy branches with healthier ones. This process of self-reflection and growth not only improves our own well-being but also has a positive ripple effect on our character and the world around us.

    Understanding and Nurturing Our Character Structure

    The Character Structure acts as a nest for our self, containing and defining who we are. It includes conscious and unconscious processes, defense mechanisms, and the unconscious mind. Our self grows within this nest, influenced by our experiences and how we tend to it. It is important to accept and understand ourselves as we are now, but also to take responsibility for nurturing and guiding our growth. Just like tending to a garden, we must weed out negativity and plant healthy seeds. By actively caring for our Character Structure, we can cultivate a self that we are proud of, one that is empowered, humble, and engaged with the world.

    Nurturing the Whole Self for Overall Well-Being

    Taking care of ourselves means tending to the whole Structure of Self. Just as a stable iceberg under the surface supports everything on top, our unconscious mind and traumas have a profound impact on our overall well-being. Tending to the garden, or the conscious mind, is crucial, but we must also pay attention to the deeper elements that make up our sense of self. Self-awareness is the foundation, followed by defense mechanisms, salience, behavior, and strivings. Foster self-awareness through self-reflection and understanding the active process of living. By making the unconscious known, we can utilize that knowledge to improve our lives and have agency in the world.

    Fostering self-awareness and understanding our defense mechanisms

    Self-awareness is crucial in understanding ourselves and our actions. By focusing on the reality that we have a physical body and agency in the world, we reinforce self-awareness. Exploring our narratives is another way to foster self-awareness. It's about apprehending the fact that there is an "I" in all our stories and experiences. It's not about the meaning of the narratives, but about the awareness of self. Defense mechanisms, such as sublimation and denial, are unconscious processes that can be understood by directing our conscious mind towards them. By reflecting on our defense mechanisms, we can gain insight into our desires and motivations. Understanding ourselves and our defense mechanisms can lead to better decision-making and personal growth.

    Recognizing and understanding defense mechanisms

    Recognizing patterns in our behavior can help us identify defense mechanisms at play. We don't always need to verbally identify these defense mechanisms; simply recognizing a maladaptive pattern is enough to prompt change. Understanding the defense mechanism can be helpful, but it's not always necessary. For example, acting out is an unconscious defense mechanism that may manifest in automatic and unconscious behaviors. It's important to differentiate between acting out and intentional bad behavior. By reflecting on our actions and patterns, we can become more self-aware and work towards making positive changes. Exploring the roots of these patterns can help us uncover the unconscious processes that contribute to our defense mechanisms.

    The Power of Paying Attention to Salience

    Paying attention to salience can help us ground ourselves and change our perception of what's important. This strategy, which involves focusing our visual attention outward or grounding ourselves in the world, can be beneficial in preventing panic attacks and managing feelings of vulnerability. By consciously observing our thoughts and feelings, we can better understand what is going on inside of us and make informed decisions about our mental well-being. This practice can be done in meditative states or by setting aside deliberate time to reflect on our thoughts and attention allocation. Ultimately, paying attention to salience is an effective way to tend to our own personal growth and manage the weeds that may arise in our minds.

    The Power of Self-Reflection and Awareness

    Self-reflection and awareness are crucial in understanding ourselves and our behavior patterns. It's important to explore how we spend our time and identify what truly works for us individually. Engendering the best use of our conscious minds varies from person to person, and we should focus on what methods or activities help us gain insight and understanding. Reflection allows us to examine both inward and outward aspects of ourselves, acknowledging what is salient and recognizing areas for growth. By reflecting on our behavior patterns, we can break destructive cycles and have greater agency over our actions. This process ultimately leads to a deeper sense of gratitude and the ability to make intentional choices that align with our values.

    Unleashing the Power of the Unconscious Mind

    Our unconscious mind can often take control of our actions and behaviors, metaphorically placing a phantom in the driver's seat while we remain in the backseat. This can lead us to engage in actions or behaviors that we know we shouldn't or don't want to. The key to regaining control is understanding the origins of this phantom and addressing the underlying issues, such as trauma or unhealthy defense mechanisms. By doing so, we can reclaim the driver's seat and take control of our lives. This process of understanding and addressing allows us to have more positive control over our lives and strive towards our ideals of agency and gratitude.

    Empowerment and Humility: The Key to Self-Care

    Empowerment and humility are crucial components for self-care. Empowerment is a state we create by taking care of ourselves and tending to our wellbeing. It's about having a clear map that empowers us to navigate life and make good choices. On the other hand, humility is not about denying our strengths but acknowledging our true characteristics, both good and bad. It's about being honest with ourselves and striving for self-improvement. By having humility, we develop compassion for ourselves and others, which allows us to navigate life with more ease. These potential states of empowerment and humility transform into active verbs of agency and gratitude, which are ways of being that lead to peace, contentment, and delight. Ultimately, practicing self-care and nurturing these qualities promotes a healthier and more balanced life.

    Breaking the Boundaries: Overcoming Perceived Limitations for a Balanced Life

    We tend to make ourselves special in certain areas of life, creating a stark contrast between what we can achieve and what seems impossible. We often carve out specific domains, believing that they are inaccessible to us, leading to frustration, anger, and a sense of being cursed. This self-created narrative can cause consternation and imbalance in our lives. It's important to engage in self-inquiry and explore our beliefs about these carve outs. Sometimes, we realize that they make no sense and can be overcome with the same skills we apply to other areas. By questioning our perceived limitations, we can bring our internal self into alignment with our external presentation, leading to a more fulfilling and balanced life.

    Overcoming Challenges and Achieving Our Goals

    We have the power to overcome challenges and achieve what we want in life. It's important to recognize that even though the ninth road may seem daunting with its boulders and potholes, we have the ability to navigate through it. The first eight roads may not have been easy either, but by bringing ourselves to bear and utilizing our strengths and resources, we can find the courage to face the obstacles on the ninth road. Additionally, surrounding ourselves with supportive and positive people is crucial in our journey. Instead of focusing on examples of those who couldn't overcome similar challenges, we should seek out different examples of successful journeys to inspire and motivate us. Ultimately, our journey becomes better when we have good people accompanying us.

    The Impact of Relationships and Communities on our Journey

    The people we choose to surround ourselves with greatly impact our journey in life. If we believe we deserve better, we will choose diligent, perceptive, cooperative individuals who align with our values. By seeking out healthy relationships and communities, we contribute to our own growth and the betterment of society. Online communities, despite often being criticized, can provide strength and reassurance for those who feel isolated. Navigating the online world, just like life, requires understanding and making conscious choices. If we actively search for positivity and ways to improve, we will find them. Additionally, understanding and managing our anger is crucial for our mental wellbeing and the wellbeing of the world. Taking the time to work through and process our emotions can ultimately empower and uplift us.

    Controlling Our Emotions for a Better Life

    Our emotions, particularly anger, are not always within our immediate control. Affect, or the arousal of emotions, happens instinctively and without conscious choice. However, in the longer term, we can exert some control over our emotional reactions by taking better care of ourselves and leading a more fulfilling life. When we nurture our well-being, the mechanisms that trigger anger become less potent, and therefore, we experience less anger overall. This is beneficial because anger often leads to negative feelings about ourselves and can cause us to project our emotions onto others. By managing our emotions and cultivating pro-social behaviors, we can become more productive individuals and contribute positively to our relationships, families, and society.

    Managing Anger in the Age of Social Media

    High levels of anger can lead to volatility and confusion, making a person less effective. While lower levels of anger can be healthy and inform our behaviors, excessive anger can be detrimental. The accessibility of social media and online communities exacerbates this issue, as it allows for constant exposure to anger-inducing content. It is crucial to be deliberate in our interactions with social media and the internet, choosing which articles to read and scroll past to avoid unnecessary anger. By reducing anger and maintaining healthier habits, we can operate at more productive and moderate levels of anger. Ultimately, living in the low range of anger is ideal, with occasional rises to moderate levels when faced with distressing circumstances. Understanding and managing anger is essential for maintaining mental health and well-being.

    Unlocking Our Full Potential Through Self-Exploration and Growth

    We all have the potential for empowerment, humility, agency, gratitude, peace, contentment, delight, and a generative drive. It doesn't matter where we currently stand in life or what challenges we face, exploring our inner selves and being curious about life can lead us to all the good things. It doesn't require a lot of resources, but rather a desire to be better, feel better, and do better. This journey of self-discovery and growth is immensely valuable, and it can have a significant impact on our present and future. By embracing these principles and constantly seeking improvement, we can live more fulfilling lives and build stronger connections with ourselves and others.

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    Dr. David Yeager: How to Master Growth Mindset to Improve Performance

    Dr. David Yeager: How to Master Growth Mindset to Improve Performance
    In this episode, my guest is Dr. David Yeager, Ph.D., professor of psychology at the University of Texas, Austin, and the author of the forthcoming book "10 to 25." We discuss how people of any age can use growth mindset and stress-is-enhancing mindsets to improve motivation and performance. We explain the best mindset for mentors and being mentored and how great leaders motivate others with high standards and support. We also discuss why a sense of purpose is essential to goal pursuit and achievement. Whether you are a parent, teacher, boss, coach, student or someone wanting to improve a skill or overcome a particular challenge, this episode provides an essential framework for adopting performance-enhancing mindsets leading to success. For show notes, including referenced articles, additional resources and people mentioned, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman AeroPress: https://aeropress.com/huberman ROKA: https://roka.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. David Yeager (00:01:49) Sponsors: AeroPress & ROKA (00:04:20) Growth Mindset; Performance, Self-Esteem (00:10:31) “Wise” Intervention, Teaching Growth Mindset (00:15:12) Stories & Writing Exercises (00:19:42) Effort Beliefs, Physiologic Stress Response (00:24:44) Stress-Is-Enhancing vs Stress-Is-Debilitating Mindsets (00:29:28) Sponsor: AG1 (00:30:58) Language & Importance, Stressor vs. Stress Response (00:37:54) Physiologic Cues, Threat vs Challenge Response (00:44:35) Mentor Mindset & Leadership; Protector vs Enforcer Mindset (00:53:58) Sponsor: Waking Up (00:55:14) Strivings, Social Hierarchy & Adolescence, Testosterone (01:06:28) Growth Mindset & Transferability, Defensiveness (01:11:36) Challenge, Environment & Growth Mindset (01:19:08) Goal Pursuit, Brain Development & Adaptation (01:24:54) Emotions; Loss vs. Gain & Motivation (01:32:28) Skill Building & Challenge, Purpose Motivation (01:39:59) Contribution Value, Scientific Work & Scrutiny (01:50:01) Self-Interest, Contribution Mindset (01:58:05) Criticism, Negative Workplaces vs. Growth Culture (02:06:51) Critique & Support; Motivation; Standardized Tests (02:16:40) Mindset Research (02:23:53) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enApril 15, 2024

    Guest Series | Dr. Matthew Walker: Protocols to Improve Your Sleep

    Guest Series | Dr. Matthew Walker: Protocols to Improve Your Sleep
    This is episode 2 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology and founder of the Center for Human Sleep Science at the University of California, Berkeley. We discuss basic and advanced tools for improving sleep and explain how sleep quality is affected by temperature, light and dark, caffeine, alcohol, cannabis, nutrition, meal timing, and different medications.  Dr. Walker also provides strategies for coping with a poor night of sleep, wind-down routines, technology in the bedroom, insomnia, visualizations, and building sleep “confidence.”  We also discuss the current status of sleep research for developing advanced techniques to optimize sleep.  This episode provides numerous zero-cost behavioral protocols for improving sleep quality and restorative power, which can benefit daytime mood, energy, performance, and overall health.  The next episode in this special series explores napping, caffeine, and additional protocols to improve sleep. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Helix Sleep: https://helixsleep.com/huberman WHOOP: https://join.whoop.com/huberman Waking Up: https://wakingup.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Improving Sleep (00:01:16) Sponsors: Helix Sleep, WHOOP & Waking Up (00:05:30) Basics of Sleep Hygiene, Regularity, Dark & Light (00:12:05) Light, Day & Night; Cortisol, Insomnia (00:18:45) Temperature; “Walk It Out”; Alcohol & Caffeine (00:26:05) Sleep Association, Bed vs. Sofa (00:29:43) Tool: Falling Asleep; Meditation, Breathing (00:35:23) Sponsor: AG1 (00:36:37) Alcohol & Sleep Disruption (00:40:01) Food & Sleep, Carbs, Melatonin (00:49:25) Caffeine; Afternoon Coffee, Nighttime Waking (00:55:52) Caffeine Metabolism & Sleep, Individual Variation (01:01:19) Sponsor: InsideTracker (01:02:04) Cannabis: THC vs. CBD, REM Sleep, Withdrawal (01:12:03) Sleep Hygiene Basics (01:16:08) Tool: Poor Sleep Compensation, “Do Nothing” (01:20:23) Tool: Sleep Deprivation & Exercise (01:24:11) Insomnia Intervention & Bedtime Rescheduling, Sleep Confidence (01:32:58) Wind-Down Routine; Mental Walk; Clocks & Phones (01:41:29) Advanced Sleep Optimization, Electric Manipulation (01:50:07) Temperature Manipulation, Elderly, Insomnia (01:58:57) Tool: Warm Bath Effect & Sleep, Sauna (02:04:36) Acoustic Stimulation, White Noise, Pink Noise (02:13:30) Rocking & Sleep, Body Position (02:24:17) Enhance REM Sleep & Temperature; Sleep Medications (02:28:35) Pharmacology, DORAs & REM Sleep; Narcolepsy & Insomnia (02:34:12) Acetylcholine, Serotonin, Peptides; Balance (02:40:45) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enApril 10, 2024

    Coleman Ruiz: Overcoming Physical & Emotional Challenges

    Coleman Ruiz: Overcoming Physical & Emotional Challenges
    In this episode, my guest is Coleman Ruiz, a former Tier One U.S. Navy SEAL joint task force commander. He served in Afghanistan and Iraq and as a BUD/S training officer. He shares his journey from childhood through the Naval Academy to elite Navy SEAL special operations. He shares the physical and emotional challenges he has overcome and discusses his struggle with post-traumatic stress disorder (PTSD). He also talks about the key role of mentors, family and friends in building resilience. Coleman gives us a raw, humble account of hitting rock bottom. He tells of the intense pain, fear, depression and suicidality in his journey of redemption. Coleman’s story is a real-life hero’s journey. He tells it with extraordinary vulnerability and humility. He explains the challenges and sudden tragedies that helped to ground, shape and renew him. His story will inspire listeners of all ages and backgrounds. Note: This conversation includes profanity and topics that are not suitable for all audiences and ages. For show notes, including additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Maui Nui Venison: https://mauinuivension.com/huberman  Eight Sleep: https://eightsleep.com/huberman  Plunge: https://plunge.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Coleman Ruiz (00:01:55) Sponsors: BetterHelp, Maui Nui Venison & Eight Sleep (00:06:06) Childhood, “Wildness” (00:13:24) Wrestling, Combat Sports & Respect (00:22:26) Divorce, College Applications & Naval Academy (00:29:51) Sponsor: AG1 (00:31:22) Prep School, Patriotism, Fear (00:40:08) Growth Mindset, 24-Hour Horizon (00:43:02) Naval Academy, Mentor, Focus (00:52:45) Wife, Work Ethic (00:59:23) Sponsor: Plunge (01:00:51) Navy SEALs, BUD/S, Hell Week (01:04:51) BUD/S Success Predictors; Divorce & Aloneness; Rebellion (01:16:30) Patriotism, Navy SEALs, Green Team (01:22:15) Advanced Training, Tier One, Free-Fall (01:26:13) Special Operations, Deaths & Grief (01:36:08) Mentor Death & Facing Mortality (01:47:49) Warriors & Compassion; Trauma, Family (01:52:37) Civilian Life Adjustment (01:57:39) Hero With a Thousand Faces, Civilian Return & PTSD (02:07:03) Massage, Perspective, Space-Time Bridging (02:14:10) Psychedelics, Connection, Warrior Culture (02:19:15) Rock Bottom: Talk Therapy, Depression, Alcohol (02:25:50) Emotional & Physical Pain, Vulnerability, Fighter Mentality (02:30:42) Suicide, Asking For Help & Support (02:38:32) Therapy, PTSD Recovery, Dread; Pharmacology (02:44:54) Healing Process: Unsatisfaction & Asking For Help (02:54:03) Daily Routine, Movement, Nutrition (03:02:22) Manhood, Range, Parenthood, Surrender (03:10:08) Current Pursuits (03:16:01) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enApril 08, 2024

    Guest Series | Dr. Matthew Walker: The Biology of Sleep & Your Unique Sleep Needs

    Guest Series | Dr. Matthew Walker: The Biology of Sleep & Your Unique Sleep Needs
    In this episode 1 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., professor of neuroscience and psychology and founder of the Center for Human Sleep Science at the University of California, Berkeley, and the author of the book “Why We Sleep” discusses the essential role that sleep plays in our health. We cover how sleep affects our hormones, immune system, learning and memory, mood, appetite, and weight regulation. We also discuss what causes the urge to sleep, how sleep is structured throughout the night, and the biology of the different phases of sleep. We also teach you how to determine your individualized sleep needs, including your chronotype (best waking and to-bed time), tips for combat snoring and insomnia, and your QQRT (Quality, Quantity, Regularity, and Timing)—a key framework for optimizing your sleep and therefore daytime energy and focus, and overall health. The next episode in this special series explores how to improve one’s sleep. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman  BetterHelp: https://betterhelp.com/huberman  LMNT: https://drinklmnt.com/huberman  InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Importance of Sleep (00:02:24) Sponsors: Eight Sleep, BetterHelp & LMNT (00:06:00) Sleep; Non-REM & REM Sleep (00:11:40) Sleep Cycles, Individuality, Women vs. Men (00:14:49) Tool: Wakefulness in Bed, Insomnia (00:19:08) Non-REM Stages of Sleep (00:27:05) Role of Deep Sleep (00:34:02) Sponsor: AG1 (00:35:15) Light Sleep Stages, Hypnogogic Jerks (00:42:00) REM Sleep, Paralysis & Bizarre Dreams; “Falling” Asleep (00:49:09) Tools: Body Position & Sleep; Snoring & Sleep Apnea (00:57:43) Yawning & Theories, Contagion (01:04:03) Nodding Off, Afternoon & Postprandial Dip (01:08:46) Sponsor: InsideTracker (01:09:51) Sleep, Animals & Evolution (01:14:09) Poor Sleep & Health Consequences, Sleep Deprivation (01:27:13) Positive Effects of Good Sleep, Health Improvements (01:31:56) Sleep & Mood; Appetite & Weight Management (01:42:55) Sleep Deprivation & Looking Tired, “Beauty Sleep” (01:47:57) Tool: Getting Good Sleep, QQRT Macros, Quantity & Quality (01:56:45) Tool: Sleep Regularity, Mortality Risk (02:03:15) Tool: Sleep Timing, Chronotypes (02:14:21) Chronotypes & Insomnia, Circadian Rhythm, Shift Work (02:20:31) Tool: Sleep Tests, Alarm Clock, Micro-Sleeps (02:27:27) Sleep Inertia & Waking; Afternoon Dip, Optimum Performance (02:34:19) Causes of Sleep: Circadian Rhythm, Sleep Pressure (02:43:02) Adenosine & Sleepiness (02:46:13) Tool: Growth Hormone & Deep Sleep (02:50:47) Cortisol & Circadian Rhythm, “Tired But Wired” (02:57:24) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enApril 03, 2024

    Benefits & Risks of Peptide Therapeutics for Physical & Mental Health

    Benefits & Risks of Peptide Therapeutics for Physical & Mental Health
    In this episode, I explain the major categories and types of peptides currently in use for therapeutic purposes. I discuss peptides for improving tissue rejuvenation and repair, promoting longevity, improving muscle growth and fat loss, and boosting mood, vitality, and libido. I explain the biology of how these peptides work and both their potential benefits and risks. I also discuss peptide sourcing, dosages, cycling, routes of administration, and how peptides work in combination.  This episode will help you better understand the rapidly expanding landscape of peptide therapeutics and how to evaluate if specific peptides might be advantageous towards achieving your physical or mental health goals. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman Mateína: https://drinkmateina.com/huberman Levels: https://levels.link/huberman Joovv: https://joovv.com/huberman LMNT: https://drinklmnt.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Peptides (00:03:20) Sponsors: Mateina, Levels & Joovv (00:07:44) What is a Peptide? (00:12:06) Peptide Sourcing, Lipopolysaccharide (LPS) (00:14:48) Rejuvenation & Tissue Repair: BPC-157, Angiogenesis (00:21:50) BPC-157 & Tissue Injury; Mode of Delivery (00:27:53) BPC-157: Safety, Doses, Cycling, Tumor Risk (00:35:16) Sponsor: AG1 (00:36:43) Tissue Repair: Thymosin Beta-4, TB-500 (00:40:49) Growth & Metabolism: Growth Hormone, IGF-1, Risks (00:45:25) Secretagogues, Sermorelin, Tesamorelin, CJC-1295 (00:52:21) Sponsor: LMNT (00:53:44) Ipamorelin, Hexarelin, GHRP-3, MK-677; Risks & Timing (00:58:69) Peptides for Growth Hormone & IGF-1, Risk; Combinations & Dosing (01:06:12) Longevity: Thymosin Beta-4, Epitalon (Epithalon) (01:12:09) Vitality: Melanotan, PT-141 (Vyleesi), Risks (01:17:21) Vitality: Kisspeptin (01:21:46) Peptides, Potential Benefits, Side-Effects & Risks (01:24:19) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enApril 01, 2024

    Asi Wind: What Magic & Mind Reading Reveal About the Brain

    Asi Wind: What Magic & Mind Reading Reveal About the Brain
    In this episode, my guest is Asi Wind. He's one of the world’s top magicians and mentalists.  We discuss what magic and mentalism reveal about the human mind, including how memories are made, how to erase them, and how and why we perceive things the way we do, all in the context of how he performs his astonishing tricks.  Asi explains that magic works because it involves storytelling, which is key to how we organize memories. He also explains how emotional connection allows people to co-create and believe a common narrative, even one that did not actually occur.  We also discuss how Asi's love of painting and photography and his specific daily routine allow him to access creativity. We also discuss fear, perfectionism, and how feeling emotions deeply serves his craft.  Whether you are interested in magic or not, this conversation with Asi will give you an incredible window into how you perceive, learn, and remember the world around you and how what you believe may or may not be based in reality.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman  BetterHelp: https://betterhelp.com/huberman  AeroPress: https://aeropress.com/huberman  InsideTracker: https://insidetracker.com/huberman  Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Asi Wind (00:02:48) Sponsors: LMNT, BetterHelp & AeroPress (00:07:07) “Jazzy Magic”, Tricks & Improvisation, Memory (00:14:57) Magic & Imagination (00:24:06) Memory “Experiments” (00:29:18) Sponsor: AG1 (00:30:46) Reality Augmentation, Free Will (00:35:31) Audience Interactions & Connection, Empathy, Tool: Breathing (00:41:20) Audience, Empathetic Attunement & Connection; Skeptics (00:49:10) Trick Explanation, Props (00:57:21) Exposing Magic, Misdirection, Storytelling (01:07:29) Sponsor: InsideTracker (01:08:36) Delight, Hypnosis, Behavior Patterns (01:17:35) Hypnotists & Guiding Attention; Social Media (01:23:01) “Power of Pauses” & Memory; Tool: Gap Effects & Learning (01:30:14) Tension, Understanding Magic (01:36:16) Storytelling (01:43:00) Painting & Composition (01:51:08) Truths, Clean Slate, Art & Storytelling (01:59:03) Art & Motivation, Honesty (02:05:17) Inspiration & Creativity, “Sponge” (02:12:38) Morning Routine & Creativity (02:19:28) Memory & Fear, Power of Story; Tool: Walking & Creativity (02:29:53) Body Language (02:33:01) Perfectionism; Negative Emotions, Photography (02:40:19) Sensitivity, Empathy, Family (02:45:16) Incredibly Human Show (02:49:22) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enMarch 25, 2024

    LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Melbourne, AU

    LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Melbourne, AU
    Recently I had the pleasure of hosting a live event in Melbourne, AU. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and 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 Melbourne, AU at Plenary. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Resources Ask Huberman Lab (AI platform) 10 Minute Non-Sleep Deep Rest (NSDR) Timestamps (00:00:00) Introduction (00:02:50) Strategies for Preventing Dementia (00:15:07) Enhancing Willpower: Is It Comparable to Muscle Training? (00:22:40) Minimizing Circadian Disruption for Shift Workers (00:29:24) Difference Between NSDR & Meditation (00:37:32) Combatting Mindless Phone Scrolling (00:42:18) Dream Clinical Trials (00:55:55) Conclusion Disclaimer
    Huberman Lab
    enMarch 22, 2024

    Dr. E.J. Chichilnisky: How the Brain Works, Curing Blindness & How to Navigate a Career Path

    Dr. E.J. Chichilnisky: How the Brain Works, Curing Blindness & How to Navigate a Career Path
    In this episode, my guest is Dr. E.J. Chichilnisky, Ph.D., a professor of neurosurgery and ophthalmology at Stanford University. He studies how we see and uses that information to build artificial eyes that restore vision to the blind.  We discuss how understanding the retina (the light-sensing brain tissue that lines the back of our eyes) is critical to knowing how our brain works more generally.  We discuss brain augmentation with biologically informed prostheses, robotics, and AI and what this means for medicine and humanity.  We also discuss E.J.’s unique journey into neuroscience and how changing fields multiple times, combined with some wandering, taught him how to guide his decision-making in all realms of life.  This episode ought to be of interest to anyone interested in learning how the brain works from a world-class neuroscientist, those interested in the future of brain therapeutics and people seeking inspiration and tools for navigating their own professional and life journey. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman  ROKA: https://roka.com/huberman  BetterHelp: https://betterhelp.com/huberman  InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. E.J. Chichilnisky (00:02:31) Sponsors: Eight Sleep, ROKA & BetterHelp (00:06:06) Vision & Brain; Retina (00:11:23) Retina & Visual Processing (00:18:37) Vision in Humans & Other Animals, Color (00:23:01) Studying the Human Retina (00:29:48) Sponsor: AG1 (00:31:16) Cell Types (00:36:00) Determining Cell Function in Retina (00:43:39) Retinal Cell Types & Stimuli (00:49:27) Retinal Prostheses, Implants (01:00:25) Artificial Retina, Augmenting Vision (01:06:05) Sponsor: InsideTracker (01:07:12) Neuroengineering, Neuroaugmentation & Specificity (01:17:01) Building a Smart Device, AI (01:20:02) Neural Prosthesis, Paralysis; Specificity (01:25:21) Neurodegeneration; Adult Neuroplasticity; Implant Specificity (01:34:00) Career Journey, Music & Dance, Neuroscience  (01:42:55) Self-Understanding, Coffee; Self-Love, Meditation & Yoga (01:47:50) Body Signals & Decisions; Beauty (01:57:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enMarch 18, 2024