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    Mark Zuckerberg & Dr. Priscilla Chan: Curing All Human Diseases & the Future of Health & Technology

    Optimism plays a crucial role in Mark Zuckerberg and Priscilla Chan's work, as they focus on technological advancements and improving lives to create a brighter future for their children.

    enOctober 23, 2023

    About this Episode

    In this episode, my guests are Mark Zuckerberg, CEO of Meta (formerly Facebook, Inc.), and his wife, Dr. Priscilla Chan, M.D., co-founder and co-CEO of the Chan Zuckerberg Initiative (CZI). We discuss how CZI plans to cure all human diseases by the end of this century by funding transformative projects and technologies at the intersection of biology, engineering, and artificial intelligence (AI). They describe their funding and development of Biohubs and the progress already underway to accelerate the understanding of cell function, pathways, and disease. Then, Mark discusses social media, its impact on mental health, and new tools for online experiences. We also discuss Meta’s virtual reality (VR), augmented and mixed reality tech, and how AI will soon completely transform our online and physical life experiences. This episode ought to interest anyone curious about biology, medicine, mental health, AI, and the future of technology and humanity. For the full show notes, including the episode transcript (available exclusively to Huberman Lab Premium members), please visit hubermanlab.com. The Brain Body Contract Tickets: https://www.hubermanlab.com/events Pre-sale password: HUBERMAN Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/huberman The Brain Body Contract Tickets: https://www.hubermanlab.com/events Timestamps (00:00:00) Mark Zuckerberg & Dr. Priscilla Chan (00:02:15) Sponsors: Eight Sleep & LMNT; The Brain Body Contract (00:05:35) Chan Zuckerberg Initiative (CZI) & Human Disease Research (00:08:51) Innovation & Discovery, Science & Engineering (00:12:53) Funding, Building Tools & Imaging (00:17:57) Healthy vs. Diseased Cells, Human Cell Atlas & AI, Virtual Cells (00:21:59) Single Cell Methods & Disease; CELLxGENE Tool  (00:28:22) Sponsor: AG1 (00:29:53) AI & Hypothesis Generation; Long-term Projects & Collaboration (00:35:14) Large Language Models (LLMs), In Silico Experiments (00:42:11) CZI Biohubs, Chicago, New York (00:50:52) Universities & Biohubs; Therapeutics & Rare Diseases (00:57:23) Optimism; Children & Families (01:06:21) Sponsor: InsideTracker (01:07:25) Technology & Health, Positive & Negative Interactions (01:13:17) Algorithms, Clickbait News, Individual Experience (01:19:17) Parental Controls, Meta Social Media Tools & Tailoring Experience (01:24:51) Time, Usage & Technology, Parental Tools (01:28:55) Virtual Reality (VR), Mixed Reality Experiences & Smart Glasses (01:36:09) Physical Exercise & Virtual Product Development (01:44:19) Virtual Futures for Creativity & Social Interactions (01:49:31) Ray-Ban Meta Smart Glasses: Potential, Privacy & Risks (02:00:20) Visual System & Smart Glasses, Augmented Reality (02:06:42) AI Assistants & Creators, Identity Protection (02:13:26) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

    🔑 Key Takeaways

    • The Chan Zuckerberg Initiative is working towards curing, preventing, or managing all diseases by leveraging resources, funding scientific research, and utilizing artificial intelligence platforms to transform healthcare.
    • The Chan Zuckerberg Initiative aims to support the scientific community by providing tools and resources to enhance research capabilities and drive advancements in disease understanding and treatment.
    • By leveraging advanced technologies and the support of organizations like CZI, scientists can gain valuable insights into cellular processes, facilitating the development of better treatments and preventive measures for diseases like cancer.
    • Combining single cell sequencing, language models, and AI enables scientists to uncover valuable insights from genetic data, accelerating medical research and improving our understanding of complex diseases.
    • The use of cell-by-gene tools allows researchers to identify specific genes or mutations in cell types, shedding light on disease mechanisms and the interconnectedness of cells for better healthcare outcomes.
    • Large Language Models can generate hypotheses and solutions, but scientific expertise and collaboration are essential for validation and addressing complex scientific questions.
    • Transformers and large language models have revolutionized AI by enabling scalable data processing, pattern recognition, and breakthroughs in various domains, paving the way for innovative use cases and a promising future.
    • The Chan Zuckerberg Initiative promotes interdisciplinary collaboration through Biohubs, fostering research that translates mouse biology to human applications in understanding and addressing complex diseases.
    • The use of sensors and engineered cells revolutionizes disease detection and intervention, providing valuable insights into health conditions and opening new possibilities for targeted treatments. Collaboration between universities and investigators enhances health outcomes.
    • CZI's optimism and commitment to collaboration and innovation drive progress in the field of biohub and advance healthcare through partnerships with universities and rare disease groups.
    • Optimism plays a crucial role in Mark Zuckerberg and Priscilla Chan's work, as they focus on technological advancements and improving lives to create a brighter future for their children.
    • Optimism and faith in a brighter future can drive us to make significant contributions in various fields, while technology can enhance physical and mental health when used consciously and purposefully.
    • Mark Zuckerberg emphasizes the importance of using social media to form meaningful relationships and interact positively, while also addressing the need for safety, diverse content, and a balanced approach to enhance user experience.
    • Social media algorithms tailor content to our interests, providing enjoyable experiences but also the risk of getting stuck in unfulfilling content. Balancing individual preferences and safety is crucial.
    • Educating users about the tools and controls available on social media platforms can help them navigate and utilize features like restrict function, leading to a better online experience.
    • Social media platforms offer tools for managing experiences, but individuals need to self-regulate their time spent. As technology advances, finding a balance between virtual and real-life interactions becomes crucial for overall well-being.
    • Striking a balance and being mindful of our limitations is crucial when engaging with social media and VR to maximize their benefits and minimize potential negative effects.
    • The combination of technology and reality will enhance our experiences and interactions, opening up new opportunities for collaboration and communication while transforming our perception of reality.
    • Virtual reality can make workouts more fun and engaging, motivating individuals to stay active and improve their well-being without the need for expensive equipment or coaches.
    • Technology has the potential to revolutionize exercise routines and provide virtual platforms for learning various skills, making them accessible to individuals with limited resources or space. However, there are still challenges to overcome in accurately tracking body movements and achieving these advancements.
    • Technology, specifically virtual reality and augmented reality, can revolutionize our lives through affordable virtual pianos, cost-effective scientific experiments, and helping individuals overcome social anxieties and improve communication skills.
    • Mark Zuckerberg believes that augmented reality glasses will become a powerful tool for everyday interactions, but developing this technology poses significant challenges. Facebook is working towards a long-term AR vision while creating more immediate versions with added features. The ultimate goal is to seamlessly integrate AI into these glasses to enhance daily experiences.
    • Meta's privacy light design feature ensures responsible technology use and makes recording through glasses less discreet, addressing concerns of privacy and consent. Affordable options will make AI assistance accessible to all.
    • Mark Zuckerberg's company prioritizes affordability and accessibility, while Meta's glasses offer a solution for myopia caused by excessive screen time, improving outdoor digital work and providing valuable information through integrated technology.
    • AI glasses allow users to capture and share experiences hands-free, while the creation of AI avatars presents opportunities and challenges in maintaining authenticity and control.
    • AI-powered characters and assistants have the potential to improve various aspects of our lives, from fitness planning to social engagement, and anyone can create their own AI assistant to represent them.

    📝 Podcast Summary

    Revolutionizing Healthcare through the Chan Zuckerberg Initiative

    The Chan Zuckerberg Initiative (CZI) has an audacious goal to cure, prevent, or manage all diseases by the end of the century. This philanthropic effort, led by Mark Zuckerberg and Dr. Priscilla Chan, aims to bring together resources, experiences, and teams to build tools and fund science in order to revolutionize the way we understand and combat diseases. The CZI focuses on basic science, providing critical funding and a novel framework for discovery, while also utilizing artificial intelligence platforms to mine data for new pathways and cures. Through collaborations with institutions like Stanford, UC Berkeley, and UCSF, the CZI is committed to making breakthroughs and transforming the future of healthcare.

    Empowering researchers to accelerate scientific discoveries and advance disease understanding

    The aim of the Chan Zuckerberg Initiative (CZI) is not to single-handedly cure all diseases, but rather to provide the scientific community with the tools and resources needed to accelerate the pace of science. CZI acknowledges the importance of new tools and technologies in driving major scientific discoveries throughout history. They believe in building tools that empower researchers and enable them to observe and measure more things in human biology. This includes efforts like the Human Cell Atlas, which aims to understand the functions and operations of individual cells. CZI recognizes that money alone is not enough, and they are uniquely positioned to bring together both funding and the development of crucial tools to advance the understanding and treatment of diseases.

    Enhancing Understanding of Disease Processes through Advanced Imaging Tools, Hardware Development, and AI

    The use of advanced imaging tools, hardware development, and AI can greatly enhance our understanding of disease processes and healthy processes at the cellular level. This can help us identify the challenges faced by cells and their ability to repair themselves, as well as uncover the factors that contribute to diseases like cancer. The Chan Zuckerberg Initiative (CZI) plays a vital role in funding research and providing resources for collaboration, open science, and knowledge sharing. With their support, scientists can develop durable and scalable tools, build useful software and hardware, and explore innovative approaches in imaging. By delving deeper into the functioning and behavior of cells, we can better comprehend the complex processes that occur between genetic mutations and disease manifestation, ultimately leading to improved treatments and preventive measures.

    Revolutionizing medical research through single cell sequencing, language models, and AI analysis.

    Advancements in single cell sequencing and large language models are revolutionizing our understanding of the human body and accelerating medical research. By analyzing mRNA and gene expression at the single cell level, scientists can identify different cell types and their unique characteristics, shedding light on complex diseases like diabetes and obesity. However, the sheer amount of data collected can be overwhelming. This is where AI comes in, helping researchers extract meaningful insights and generate hypotheses by organizing and analyzing vast amounts of genetic information. The goal is to create a virtual cell that allows scientists to manipulate and learn faster, ultimately advancing our understanding of biology and improving medical treatments.

    Advancements in single-cell methodologies and data analysis revolutionize disease understanding and treatment development.

    Advancements in single-cell methodologies and data analysis are revolutionizing our understanding of diseases and treatment development. By using tools like cell-by-gene, researchers can identify which cell types express specific genes or mutations, leading to new insights and hypotheses about how diseases occur. This information helps bridge the gap between different organs and systems in the body, highlighting the interconnectedness of cells and their impact on overall health. Additionally, the collaboration between scientific fields and the empowerment of graduate students is crucial in driving these discoveries forward. As technology and data analysis continue to improve, we can expect even more cell types and states to be discovered, further expanding our knowledge of human biology and disease mechanisms.

    Harnessing the power of Large Language Models for hypothesis generation and collaboration in scientific research.

    Large language models (LLMs) have the potential to generate hypotheses and possible solutions, but they are not foolproof. LLMs, like the transformer model architecture, can help imagine a variety of states or solutions in various fields, such as protein folding or cellular interactions. However, it is crucial to validate these outputs with scientific expertise. LLMs serve as powerful tools for hypothesis generation and can be advantageous when used in collaboration with scientists and engineers for validation. This collaborative approach, funded by organizations like CZI, allows for longer-term, bigger projects that may require substantial funding and world-class engineering teams. Additionally, LLMs highlight the importance of collaboration and tool development in addressing complex scientific questions.

    The Power of Transformers and Large Language Models in AI

    The development of transformers and large language models has opened up new possibilities in the field of artificial intelligence (AI). These models have the ability to scale and process vast amounts of data, allowing for new insights and predictions across various domains, including language, genetics, and biomedical research. They are essentially pattern recognition systems that can find patterns in different types of data, regardless of the specific domain. This has led to breakthroughs in protein folding and the potential for running experiments in Silico, which are cheaper and more efficient. While there may still be limitations to this model architecture, the current state of AI has already unlocked many innovative use cases and holds great potential for the future.

    The Importance of Translating Mouse Research to Humans

    While scientific research in mice has been successful in understanding diseases, it doesn't necessarily directly apply to humans. This is because mice are used as model organisms and their biology may not perfectly translate to humans. Therefore, it is crucial to be cautious and ensure that research findings actually work for humans. The Chan Zuckerberg Initiative (CZI) is creating a new field of research that goes beyond specific departments or disciplines and actively involves various institutions. CZI's Biohubs are collaborative efforts involving multiple universities and aim to solve complex problems by bringing together experts from different backgrounds. For example, the Chicago Biohub focuses on physical engineering challenges, while the New York Biohub explores using biological cells as sensors. CZI's approach encourages interdisciplinary collaboration to address important issues like inflammation, which plays a significant role in many diseases.

    Advancing Technology and Medical Research in Understanding the Human Body

    The advancement of technology and medical research is allowing scientists to explore and understand the human body in ways that were once only seen in science fiction. The use of sensors and engineered cells is revolutionizing our ability to detect and intervene in early signs of diseases and disorders. By studying immune cells and utilizing their natural functions, researchers can gather valuable information about various health conditions, such as cardiovascular problems and neurodegenerative diseases. Moreover, the concept of making cells act as a microscope within the body opens up new possibilities for targeted treatments. This collaborative approach between existing universities and independent investigators offers a promising and efficient path towards achieving better health outcomes for everyone.

    Collaborating with universities for progress in biohub and fostering innovation in healthcare.

    CZI (Chan Zuckerberg Initiative) aims to collaborate with universities and leverage the expertise of faculty members in order to drive progress in the field of biohub. They believe in a long-term iterative approach, trying various models and doubling down on those that yield the most interesting results. The biohub model, though not the only one, has provided a unique way to foster collaboration and provide technical resources for long-term development. While CZI focuses on foundational research and partnering with rare disease groups, they recognize their limitations and support the translation of findings into therapeutics by startups and biotech companies. Overall, CZI's optimism fuels their commitment and their belief in the power of collaboration and innovation in advancing healthcare.

    Different areas of optimism and a shared belief in driving change

    Mark Zuckerberg and Priscilla Chan have different areas of optimism. Mark tends to be more technologically optimistic about what can be built, while Priscilla focuses on how these technological advancements can improve the lives of individuals. Their optimism translates into their daily lives, with Mark being overly optimistic about his time management and Priscilla taking a more practical approach. However, they both share the belief that optimism is crucial for success and productivity. This optimistic mindset drives their work, such as the Chan Zuckerberg Initiative (CZI), which aims to create a better future by treating and potentially eliminating diseases. Their inspiration behind CZI partly comes from wanting a brighter future for their children, considering their family history as refugees.

    The Power of Hope and Belief in a Brighter Future

    The story Priscilla Chan shared about her grandparents taking risks for a better future and sending their children on little boats before the internet and cell phones emphasizes the power of hope and belief in something bigger and better. This kind of optimism can drive us to make significant contributions in various fields, including medicine and science. It reminds us that even in challenging times, better outcomes are possible if we take bold actions and have faith in a brighter future. Additionally, the discussion between Mark Zuckerberg and Andrew Huberman highlights the importance of technology in promoting physical and mental health, challenging the assumption that technology is always detrimental. It shows that technology can be a tool for enhancing well-being when used consciously and purposefully.

    The Impact of Social Media: Creating Meaningful Connections and Promoting Positive Interactions.

    The impact of technology, particularly social media, depends on how it is used. Mark Zuckerberg emphasizes the importance of forming meaningful connections and relationships through social media, which can contribute to happiness and overall well-being. However, he also acknowledges that passive consumption of content, especially negative news, may have a detrimental effect on our emotions and perception of the world. To address this, Zuckerberg believes in a balanced approach: promoting positive interactions and connections, offering tools to ensure safety and block harmful content, and providing options for diverse content consumption. Ultimately, the goal is to create a positive and enriching experience for users, while acknowledging the importance of information and utility in product design.

    The Algorithm's Impact on Our Social Media Experience

    The algorithm of social media platforms, like Instagram, is designed to cater to our prior search behavior and offer content that reflects our interests. This can be both positive and negative. On one hand, it provides us with delightful and energizing content that we genuinely enjoy, such as cute animal videos. These experiences leave us feeling better off. On the other hand, it can also lead us down a rabbit hole of engrossing but ultimately unfulfilling content, like street fight videos. The algorithm aims to give us a good feeling experience, but it's important not to be too paternalistic about what content makes individuals feel good. The focus should be on minimizing harmful or unhealthy content while respecting individual preferences and allowing space for diverse interests.

    Enhancing User Experience and Promoting Positive Interactions on Social Media Platforms

    There are numerous tools and controls available on social media platforms like Meta to improve the user experience and promote positive interactions. Mark Zuckerberg emphasizes the importance of giving people the freedom to customize their preferences while setting boundaries for unacceptable behavior like bullying or inciting violence. However, Andrew Huberman raises a valid point about the need to educate users about these tools as many are unaware of their existence. Mark acknowledges the challenge and suggests that both conversations like this one and in-product prompts can increase awareness and understanding. By highlighting the various features in context, users can better navigate and utilize the controls, such as the restrict function, to enhance their online experience.

    Evolving social media platforms and the importance of user tools, self-regulation, and finding a balance between virtual and real-life experiences.

    Social media platforms like Facebook are continually evolving to provide users with tools to manage their experiences. This includes features like blocking and restricting certain users or filtering content. Mark Zuckerberg emphasizes the importance of offering different tools that have varying levels of power and nuance to suit individual preferences and social dynamics. Additionally, Andrew Huberman raises concerns about excessive time spent on social media and suggests self-regulation methods. While there may not be a definitive answer to how much time is too much, it ultimately depends on how users are utilizing the platforms and their overall well-being. Looking towards the future, as technology progresses with the development of augmented reality glasses, the focus shifts to creating virtual experiences that mimic real-life interactions. The key is finding a balance between utilizing these technologies while also maintaining other important aspects of life.

    The Importance of Self-Regulation in Social Media and VR

    Self-regulation is key when it comes to using social media and virtual reality (VR) technologies. While Mark Zuckerberg emphasizes the importance of awareness and understanding our limits, Andrew Huberman shares his experience of actively engaging with social media and VR for learning and accessing information. They both acknowledge the power of these technologies to empower individuals and provide new learning experiences. Additionally, Huberman highlights the advancements in VR technology, such as the ability to seamlessly integrate virtual and physical environments. This raises questions about the future of augmented reality and the potential for holographic experiences. Ultimately, it is crucial for individuals to strike a balance and exercise self-regulation when using these technologies to maximize their benefits while avoiding potential negative effects.

    The merging of physical and digital worlds

    The future of technology will blend the physical and digital worlds in a way that enhances our experiences and interactions. Mark Zuckerberg highlights the development of headsets that can seamlessly switch between Virtual Reality (VR) and Augmented Reality (AR), offering a hybrid experience. This advancement opens up new opportunities for collaboration and communication, such as having virtual avatars join physical meetings. Additionally, it could revolutionize aspects of daily life, like dating, where virtual first dates could become a viable option. The integration of physical and digital realms will create a richer and more immersive world, allowing for easier and safer interactions. Ultimately, the goal is to merge the real room with the digital artifacts, transforming our perception of reality.

    Enhancing Physical Activity Through Virtual Reality

    Virtual reality (VR) experiences have the potential to make physical activity more engaging and interactive. By combining the physical and virtual worlds, individuals can enjoy workouts that feel immersive and enjoyable. This can be particularly beneficial for those who find traditional exercise methods, such as using a stationary bike or treadmill, unappealing. VR experiences can provide a sense of presence and help individuals forget they are in a virtual environment, leading to increased heart rate and physical movement. Furthermore, VR technology can offer new opportunities for measuring and improving flexibility, form, and performance, eliminating the need for expensive coaches or equipment. Overall, using VR for physical activity can encourage people to move their bodies more and enhance their overall well-being.

    Transforming Exercise and Education with Technology

    Technology has the potential to transform our traditional understanding of exercise and access to expensive equipment. With advancements in virtual reality and artificial intelligence, exercise routines can be enhanced, and activities such as boxing, dancing, and cardio can be simulated in immersive environments. However, there are still challenges in tracking body movements accurately, especially for activities like kickboxing and grappling. Additionally, technology can also revolutionize education and creativity by providing virtual platforms for learning musical instruments like the piano and painting. This opens up opportunities for individuals who may have limited resources or space to access and learn these skills. The possibilities are exciting, but the journey towards achieving these advancements is a long one.

    The Potential of Technology to Revolutionize Our Lives

    Technology, particularly virtual reality and augmented reality, has the potential to revolutionize various aspects of our lives. Mark Zuckerberg envisions a future where people can access affordable virtual pianos through apps or holograms, allowing for greater creativity and innovation in design. The integration of mixed reality into scientific experiments could significantly reduce costs and time, while also improving outcomes. Similarly, virtual interactions and simulations could help individuals overcome social anxiety or develop better communication skills before facing real-world situations. However, while these advancements bring numerous benefits, there may also be new challenges and anxieties to navigate in the blended digital world. Overall, the potential of technology to enhance our experiences and improve our lives is immense.

    Mark Zuckerberg's Vision for Augmented Reality Glasses

    Mark Zuckerberg envisions a future where augmented reality (AR) becomes accessible through stylish and comfortable glasses. These glasses would serve as a powerful tool, similar to how a workstation complements a smartphone. While virtual reality (VR) headsets have their place for intense tasks like surgeries, Zuckerberg believes that AR glasses will be used for everyday interactions. However, developing this technology poses significant challenges, as it requires miniaturizing supercomputers and creating efficient holographic displays. To address these difficulties, Facebook is taking two simultaneous approaches: working towards a long-term, full AR vision, and creating a more immediate version with features like photo and video capabilities, audio enhancement, and AI assistance. Ultimately, the goal is to seamlessly integrate AI into these glasses to enhance daily experiences.

    The future of AI assistance: Wearable glasses for a seamless integration into our daily lives.

    The future of AI assistance lies in wearable devices like glasses. By enabling an AI assistant to see and hear what we do, it can better understand and assist us in our daily lives. Unlike phones, which often distract us from the present moment, glasses seamlessly integrate with our everyday experiences. However, there are valid concerns about privacy and consent when it comes to recording through glasses. To address this, Meta has implemented a Privacy light that notifies others when the camera sensor is active. This design feature aims to make recording less discreet and raises the bar for responsible technology use. As the technology evolves, different price points and capabilities will cater to individual preferences and affordability, making AI assistance accessible to everyone.

    Affordable and Accessible Technology for All.

    Mark Zuckerberg's approach as a company is to build things that are affordable and accessible for everyone, rather than focusing on charging premium prices. This stands in contrast to companies like Apple that prioritize high price points. Zuckerberg believes that technology should be widely available and useful to a large number of people. Additionally, Andrew Huberman shares that the glasses developed by Meta have the potential to address the issue of myopia caused by excessive screen time, particularly in children. These glasses can enable digital work outdoors and monitor the time spent looking at objects up close or at a distance. By integrating technology with vision, valuable information such as attention, internal states, and even autonomic responses can be obtained. Overall, this approach aims to provide a more immersive and efficient experience for users.

    Advancements in AI-powered smart glasses are surpassing expectations, offering convenience and versatility for users.

    The development of smart glasses with AI capabilities is progressing faster than expected. Mark Zuckerberg mentions that the glasses should have a thin rim to avoid looking like goggles and should offer different options, from more powerful and sensor-packed versions to basic ones resembling traditional glasses. These AI glasses allow users to capture and live stream moments without using their phones, making it convenient for various activities like concerts or sports events. Additionally, the conversation touches on the possibility of creating AI avatars of individuals, which could answer questions based on their existing content. However, it is crucial for creators to have control over these avatars to maintain authenticity and representation accuracy.

    The Power of AI-Powered Characters and Assistants

    AI-powered characters and assistants have the potential to enhance our lives in various ways. These characters, although not modeled after real people, can help with fitness planning, DIY crafts, travel arrangements, and even engage us in text-based games. While celebrities like Snoop Dogg may play these characters, they are not actually the ones behind them, but rather actors bringing the characters to life. The ultimate goal is to allow any creator or small business to easily create their own AI assistant to represent them and interact with their community or customers. This long-term project aims to harness the positive potential of AI, improving social engagement, learning, mental health, and physical health. The future is bright for these technologies, and their development is carried out with intention and care.

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    Dr. James Hollis: How to Find Your True Purpose & Create Your Best Life

    Dr. James Hollis: How to Find Your True Purpose & Create Your Best Life
    In this episode, my guest is Dr. James Hollis, Ph.D., a Jungian psychoanalyst, renowned educator and author on finding and pursuing one’s unique purpose. Dr. Hollis is also an expert in the psychology of relationships and healing from trauma. We discuss how early family dynamics and social context create patterns of both adaptive and maladaptive behavior and internal narratives that, when examined, lead to better choices and a deeply fulfilling existence. We discuss discovering your unique self-identity and purpose through specific practices of reflection, meditation and conversations with others. We also discuss self-perception and the evolution of roles within marriages, parent-child relationships, and work. Throughout the episode, Dr. Hollis provides both basic knowledge and practical tools to help us assess ourselves and better understand who we are and what we really want in careers, relationships of all kinds, and society. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Mateína: https://drinkmateina.com/huberman Joovv: https://joovv.com/huberman BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Dr. James Hollis 00:02:14 Sponsors: Mateina, Joovv & BetterHelp 00:05:57 Self, Ego, Sense of Self 00:13:59 Unconscious Patterns, Blind Spots, Dreams; Psyche & Meaning 00:21:56 Second Half of Life, Purpose, Depression 00:25:37 Sponsor: AG1 00:27:08 Tool: Daily Reflection; Crisis 00:31:47 Families & Children, Permission & Burdens 00:37:27 Complex Identification, Self-Perception; Social Media & Borderline 00:41:55 Daily Stimulus Response, Listening to the Soul 00:45:40 Exiting Stimulus-Response, Loneliness, Burnout 00:51:19 Meditation & Perception, Reflection 00:54:58 Sponsor: Waking Up 00:56:15 Recognizing the “Shadow” & Adulthood 01:02:48 Socialization; Family & Life Journey 01:09:04 Relationships & “Otherness”, Standing Your Ground 01:15:51 Marriage, “Starter Marriages” & Evolution; Parenting 01:19:37 Shadow Issues, Success & External Reward, Personal Growth 01:27:59 Men, Alcohol, “Stoic Man”, Loneliness, Fear & Longing 01:37:33 Women & Men, Focused vs. Diffuse Awareness; Male Rite of Passage 01:44:31 Sacrifice, Relationships; Facing Fears 01:48:20 Therapy, “Abyss of the Self”, Repeating Patterns & Stories 01:55:17 Women, Career & Family, Partner Support; Redefining Roles 02:01:40 Pathology & Diagnosis, Internet 02:07:05 Life, Suffering & Accountability, “Swamplands” & Task 02:11:32 Abuse & Recovery of Self, Patience, Powerlessness 02:14:11 Living a Larger Life; “Shut Up, Suit Up, Show Up” 02:17:49 Life Stages; Despair & Integrity Conflict 02:25:00 Death, Ego, Mortality & Meaning 02:38:07 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enMay 13, 2024

    GUEST SERIES | Dr. Matt Walker: The Science of Dreams, Nightmares & Lucid Dreaming

    GUEST SERIES | Dr. Matt Walker: The Science of Dreams, Nightmares & Lucid Dreaming
    This is episode 6 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley and a leading public educator on sleep for mental and physical health, learning and human performance. In this episode, we discuss dreaming, including the biological mechanism of dreams, what dreams mean and their role in daytime life.  We explore how dreams can enhance our creativity and emotional well-being and help us resolve various challenges and dilemmas. We discuss how to remember and interpret your dreams and the abstractions/symbols frequently present in dreams. We also discuss nightmares and therapies to treat reoccurring nightmares. We explain what lucid dreaming is and if there are benefits or drawbacks to this type of dreaming. Dr. Walker also answers frequently asked audience questions and discusses snoring, body position, sleep supplements, sleep challenges due to aging, menopause, stopping racing thoughts, and how to fall back asleep if you wake in the middle of the night.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman LMNT: https://drinklmnt.com/huberman Helix Sleep: https://helixsleep.com/huberman WHOOP: https://www.join.whoop.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Dreaming 00:01:13 Sponsors: BetterHelp, LMNT & Helix Sleep 00:05:06 Dreams & REM Sleep 00:12:20 Evolution of REM Sleep, Humans 00:17:13 REM Sleep & PGO Waves; Dreams & Brain Activity 00:24:26 Dreams, Images & Brain Activity; Sleepwalking & Sleep Talking 00:30:51 Sponsor: AG1 00:32:04 Dream Benefits, Creativity & Emotional Regulation; Challenge Resolution 00:41:27 Daily Experience vs. Dreaming, Emotions 00:45:08 Dream Interpretation & Freud, Dream Relevance 00:52:59 Abstractions, Symbols, Experience & Dreams; “Fuzzy Logic” 01:00:28 Sponsor: Whoop 01:01:36 Nightmares; Recurring Nightmares & Therapy 01:11:08 Targeted Memory Reactivation, Sounds & Nightmares 01:15:38 Odor, Paired Associations, Learning & Sleep 01:18:53 Fear Extinction, Memory & Sleep; Tool: Remembering Dreams 01:25:38 Lucid Dreaming, REM Sleep, Paralysis 01:32:33 Lucid Dreaming: Benefits? Unrestorative Sleep? 01:44:07 Improve Lucid Dreaming 01:49:30 Tool: Negative Rumination & Falling Asleep 01:53:41 Tools: Body Position, Snoring & Sleep Apnea; Mid-Night Waking & Alarm Clock 01:58:43 Sleep Banking?; Tool: Falling Back Asleep, Rest 02:05:53 Tool: Older Adults & Early Waking; Sleep Medications 02:11:25 Tool: Menopause & Sleep Disruption, Hot Flashes 02:15:06 Remembering Dreams & Impacts Sleep Quality? 02:18:32 Tool: Sleep Supplements 02:26:48 Tool: Most Important Tip for Sleep 02:30:56 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer

    Dr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation

    Dr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation
    In this episode, my guest is Dr. Casey Means, M.D., a physician trained at Stanford University School of Medicine, an expert on metabolic health and the author of the book, "Good Energy." We discuss how to leverage nutrition, exercise and environmental factors to enhance your metabolic health by improving mitochondrial function, hormone and blood sugar regulation.  We also explore how fasting, deliberate cold exposure and spending time in nature can impact metabolic health, how to control food cravings and how to assess your metabolic health using blood testing, continuous glucose monitors and other tools.  Metabolic dysfunction is a leading cause of chronic disease, obesity and reduced lifespan around the world. Conversely, improving your mitochondrial and metabolic health can positively affect your health span and longevity. Listeners of this episode will learn low- and zero-cost tools to improve their metabolic health, physical and mental well-being, body composition and target the root cause of various common diseases. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman  Eight Sleep: https://eightsleep.com/huberman  AeroPress: https://aeropress.com/huberman  InsideTracker: https://insidetracker.com/huberman  Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Dr. Casey Means 00:02:18 Sponsors: Maui Nui, Eight Sleep & AeroPress 00:06:32 Metabolism, Metabolic Dysfunction, Medicinal Blindspot 00:14:17 Trifecta of Bad Energy 00:24:02 Western Living, United States, Specialization & Medicine 00:27:57 Insulin Resistance, Tool: Mitochondrial Capacity & Exercise 00:33:33 Sponsor: AG1 00:35:03 Tools: Walking & Glucose; Frequent Movement 00:44:25 Tools: Exercises to Improve Mitochondrial Capacity; Desk Treadmill 00:51:18 Soleus Push-Ups & Fidgeting, Non-Exercise Activity Thermogenesis (NEAT) 00:57:14 Sponsor: InsideTracker 00:58:21 Tool: Blood Test Biomarkers, Vital Signs & Mitochondrial Function 01:11:16 Navigate Medical System & Blood Tests, Consumer Lab Testing 01:16:46 Tool: Environmental Factors; Food, Life as a Process 01:21:58 Tool: Ultra-Processed vs. Real Food, Obesity, Soil & Micronutrients 01:32:03 Ultra-Processed Foods: Brain & Cellular Confusion 01:39:10 Tools: Control Cravings, GLP-1 Production, Microbiome Support 01:51:42 Ozempic, GLP-1 Analogs; Root Cause & Medicine 02:00:54 Tool: Deliberate Cold & Heat Exposure, Brown Fat 02:07:27 Tool: Intermittent Fasting & Metabolic Flexibility; Insulin Sensitivity 02:17:03 Tool: Continuous Glucose Monitors (CGMs) & Awareness, Glucose Spikes 02:24:34 Tool: CGMs, Glycemic Variability, Dawn Effect, Individuality 02:33:10 Sleep; Continuous Monitoring & Biomarkers 02:37:39 Mindset & Safety, Stress & Cell Danger Response 02:44:04 Tool: Being in Nature, Sunlight, Fear 02:54:44 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter Disclaimer

    GUEST SERIES | Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation

    GUEST SERIES | Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation
    This is episode 5 of our 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley and the host of The Matt Walker Podcast. In this episode, we explain the connection between sleep and mood, emotional regulation and mental well-being.  We explain the role of rapid eye movement (REM) sleep in processing emotions and emotional memories and why sleep deprivation causes agitation, impulsivity and emotional reactivity.  We also discuss why sleep disruption is a hallmark feature of PTSD, anxiety, depression, suicidality, and other psychiatric conditions.  We explain protocols for improving REM sleep and other sleep phases in order to harness the therapeutic power of quality sleep to feel calmer and emotionally restored. This episode describes various actionable tools to improve sleep for those struggling with mental health or mood and those wanting to bolster their overall state and well-being.  The next episode in this special series explores dreams, including lucid dreaming, nightmares and dream interpretation. 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 LMNT: https://drinklmnt.com/huberman BetterHelp: https://betterhelp.com/huberman InsideTracker: https://insidetracker.com/huberman  Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Sleep & Mental Health (00:01:09) Sponsors: Eight Sleep, LMNT & BetterHelp (00:05:14) Emotions & Sleep, Amygdala (00:17:27) Emotional Memory & Sleep (00:25:48) “Overnight Therapy” & REM Sleep, Noradrenaline (00:29:13) Sponsor: AG1 (00:30:27) Sleep to “Remember & Forget”, Trauma; REM Sleep (00:38:27) Hinge Analogy; Motivation, Impulsivity & Addiction (00:47:08) Tool: Improve REM Sleep, Social Jet Lag, Alcohol & THC, Addiction (00:56:18) Sponsor: InsideTracker (00:57:23) Post-Traumatic Stress Disorder (PTSD) & REM Sleep (01:06:53) Noradrenaline & REM Sleep, PTSD & Prazosin (01:09:40) Addiction, Non-Sleep Deep Rest (NSDR); Liminal States (01:16:46) Anxiety & Sleep, Mood vs. Emotions (01:23:50) Deep Non-REM Sleep & Anxiety, Sleep Quality (01:28:51) Tool: Improve Deep Non-REM Sleep, Temperature; Alcohol (01:34:56) Suicidality & Sleep, Pattern Recognition; Nightmares (01:46:21) Depression, Anxiety & Time Context (01:51:24) Depression, Too Much Sleep?; REM Changes & Antidepressants (01:57:37) Sleep Deprivation & Depression (02:01:34) Tool: Circadian Misalignment & Mental Health, Chronotype (02:04:05) Tools: Daytime Light & Nighttime Darkness; “Junk Light” (02:13:04) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer

    AMA #17: Making Time for Fitness, Top Sleep Tools & Best Learning Strategies

    AMA #17: Making Time for Fitness, Top Sleep Tools & Best Learning Strategies
    Welcome to a preview of the 17th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Read our Annual Letter 2023. If you're an existing Premium member, you can login to access the full episode. If you're not a member, you can join Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research. Resources Foundational Fitness Protocol Timestamps (00:00:00) Introduction to AMA #17 (00:00:14) Exciting Announcement (00:02:16) Diving Into the Foundational Fitness Protocol (00:09:37) Flexibility in Your Fitness Routine (00:17:12) Optimizing Workout Times & Prioritizing Health (00:23:31) Closing Thoughts & Huberman Lab Premium Benefits In the full AMA episode, we discuss: Periodization & the Philosophy of Fitness Unlocking the Secrets of Sleep: Insights & Tools Chronotypes and Personalized Sleep Strategies The QQRT Formula: Quantity, Quality, Regularity & Timing of Sleep Exploring Naps & Non-Sleep Deep Rest (NSDR) Effective Learning & Note-Taking Strategies The Power of Teaching & Self-Testing in Learning Title Card Photo Credit: Mike Blabac Disclaimer

    Protocols to Strengthen & Pain Proof Your Back

    Protocols to Strengthen & Pain Proof Your Back
    In this episode, I explain how to strengthen and build a stable, pain-free back and how to reduce or eliminate existing back pain. I explain the anatomy and physiology of the spinal cord and vertebrae, intervertebral disks and nerve pathways, and the abdominal and back muscles that together can be leveraged to stabilize the back.  Then, I describe protocols: “McGill’s Big 3” exercises, a highly effective psoas stretch, abdominal stabilization, breathing techniques, and protocols to reinforce essential supports for the back, including the neck, pelvis, feet, and toes.  I also explain how you can reduce and potentially eliminate back pain and sciatica using a specific type of bar hang, “cobra push-ups,” medial-glute strengthening exercises, and more.  Back pain greatly impedes one’s ability to enjoy daily activities; this episode provides zero-cost, minimal time-investment protocols to improve your back strength and stability and allow you to move through life pain-free and with ease and mobility.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman AeroPress: https://aeropress.com/huberman Joovv: https://joovv.com/huberman Waking Up: https://wakingup.com/huberman Plunge: https://plunge.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Back Health (00:03:47) Sponsors: AeroPress, Joovv & Waking Up (00:07:57) Back Anatomy: Spine, Vertebrae, Spinal Cord (00:12:07) Spinal Cord & Nerves; Herniated Discs (00:19:50) Build Strong Pain-Free Back; Bulging Discs (00:24:26) Back Pain & Professional Evaluation; Tool: Spine Self-Assessment  (00:34:58) Sponsor: AG1 (00:36:29) Tool: McGill Big 3 Exercises, Curl-Up (00:44:40) Tool: McGill Big 3 Exercises, Side Plank (00:53:13) Tool: McGill Big 3 Exercises, Bird Dog; Back Pain (01:04:10) Sponsor: Plunge (01:05:37) Tool: Back Pain & Oreo Analogy, Bar Hang (01:10:34) Time & Back Pain; Tool: Reversing Disc Herniation, Cobra Push-Ups  (01:21:28) Sciatica, Referred Pain, Herniated Disc (01:24:21) Tool: Improve Spine Stability, Strengthen Neck (01:29:23) Tools: Strengthen Feet, Toe Spreading (01:34:35) Tools: Belly Breathing; Stagger Stance (01:42:03) Tools: Relieve Low Back Pain, Medial Glute Activation; Rolled Towel (01:50:59) Tool: Psoas Stretching (01:57:00) Tool: Back Awareness; Strengthen & Pain-Proof Back (02:05:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer

    GUEST SERIES | Dr. Matt Walker: Using Sleep to Improve Learning, Creativity & Memory

    GUEST SERIES | Dr. Matt Walker: Using Sleep to Improve Learning, Creativity & Memory
    This is episode 4 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley, and author of the best-selling book "Why We Sleep." In this episode, we discuss the relationship between sleep, learning and creativity.  We explain why and how sleep before and after a learning bout can improve memory and performance for both cognitive tasks and physical skills. We also discuss how to use time learning and sleep, how to use naps, non-sleep deep rest states, and caffeine to optimize learning, and the mechanisms for sleep and memory consolidation.  We also explain the critical role that sleep plays in creativity and one's ability to discover novel solutions to challenges and problems.  This episode is filled with actionable information on using sleep to enhance skill learning and improve memory and creativity.  The next episode in this guest series explains how sleep benefits emotional regulation and mental health.  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) Sleep & Learning (00:00:59) Sponsors: Helix Sleep, Whoop & Waking Up (00:05:48) Learning, Memory & Sleep (00:09:32) Memory & Sleep, “All-Nighters”, Hippocampus (00:13:46) Naps & Learning Capacity (00:16:59) Early School Start Times, Performance & Accidents (00:26:38) Medical Residency & Sleep Deprivation (00:29:35) Sponsor: AG1 (00:30:49) Tool: Sleep Before Learning; Cramming Effect (00:35:09) Tools: Caffeine; Timing Peak Learning; “Second Wind” (00:44:25) Memory Consolidation in Sleep (00:55:07) Sleepwalking & Talking; REM-Sleep Behavioral Disorder (01:00:16) REM Sleep Paralysis, Alcohol, Stress (01:07:41) Sponsor: InsideTracker (01:08:46) Skills, Motor Learning & Sleep (01:17:03) Tool: Timing Sleep & Learning, Skill Enhancement (01:20:00) Naps; Specificity & Memory Consolidation, Sleep Spindles (01:27:21) Sleep, Motor Learning & Athletes; Automaticity (01:34:10) Can Learning Improve Sleep? (01:39:13) Tool: Exercise to Improve Sleep; Performance, Injury & Motivation (01:44:38) Pillars of Health; Dieting & Sleep Deprivation (01:49:35) Performance & Poor Sleep, Belief Effects, “Orthosomnia” (01:57:03) “Overnight Alchemy”, Sleep & Novel Memory Linking (02:05:58) Sleep & Creativity (02:11:09) Tools: Waking & Technology; Naps; “Sleep on a Problem” (02:20:51) Creative Insight & Sleep (02:26:18) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer

    Dr. Bonnie Halpern-Felsher: Vaping, Alcohol Use & Other Risky Youth Behaviors

    Dr. Bonnie Halpern-Felsher: Vaping, Alcohol Use & Other Risky Youth Behaviors
    In this episode, my guest is Dr. Bonnie Halpern-Felsher, PhD, FSAHM. She is a professor of pediatrics and adolescent medicine and a developmental psychologist at Stanford University School of Medicine. Dr. Halpern-Felsher is a world expert in adolescent decision-making and risk-taking behaviors. She explains the huge increase in vaping (e-cigarettes) by young people. She explains why vaping nicotine and cannabis is particularly dangerous to the developing brain. We discuss the rise in vaping addiction, the unique social pressures and social media influences faced by youth that make quitting challenging, and interventions to aid them in quitting or reducing use. We also discuss the role of technology and social media. And, the use of alcohol, nicotine pouches, fentanyl, and other risky behaviors that adolescents face now. This episode should interest parents, teachers, coaches, teens, and families. It covers the current youth substance use landscape and also covers resources and ways to quit these addictive behaviors.  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 Eight Sleep: https://eightsleep.com/huberman  Mateina: https://drinkmateina.com/huberman  LMNT: https://drinklmnt.com/huberman  Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Bonnie Halpern-Felsher (00:01:40) Sponsors: Eight Sleep, Mateina & LMNT  (00:05:38) Adolescence (00:09:19) Household Conflict, Parents; Smart Phones (00:12:35) Smart Phones & Social Media (00:18:25) Vaping, E-Cigarettes, Nicotine & Cannabis (00:23:46) Adolescent Nicotine Use: Marketing, Flavors (00:30:41) Sponsor: AG1 (00:32:13) Nicotine Initiation, Freebase vs. Salt-Based Nicotine, Concentration (00:41:35) Addiction & Withdrawal; E-Cigarette Access (00:48:48) Vaping Health Hazards, Aldehydes, Flavors (00:56:32) Sponsor: Waking Up (00:57:48) “Just Say No”, Adolescent Defiance (01:04:21) Cannabis & Potency, Blunts, E-Cigarette Combinations (01:10:30) Psychosis, THC & Adolescence (01:14:11) Quitting Nicotine & Cannabis; Physical & Social Withdrawal Symptoms (01:23:05) Social Pressures, Quitting Vaping, Environment Concerns (01:30:08) Teen Activities, Social Media, Autonomy (01:36:28) Risky Behaviors, Alcohol, Driving, Sexual Behavior (01:43:27) International E-Cigarette Use, Regulation (01:46:10) Nicotine Pouches, Health Risks; Tolerance (01:53:25) Tools: Vaping Interventions, Decision Making, Harm Reduction (02:02:37) Fentanyl, Drug Testing, Recreational Drug Use (02:13:45) Tool: Organic Conversations & Risky Behavior (02:17:20) Long-Term Goals & Teens; Vaping, Pornography & Teens (02:24:08) Mental Health Crisis & Substance Use (02:29:11) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer