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    Maximizing Productivity, Physical & Mental Health with Daily Tools

    Consuming sufficient levels of omega-3 fatty acids can improve mood and act as an antidepressant. Eating a balanced diet, timing meals, and ensuring sufficient intake of selenium and cholesterol can also impact brain health.

    enJuly 12, 2021

    About this Episode

    In this episode, I discuss science-supported tools for enhancing focus, learning, creativity, sleep, physical strength and endurance and brain and body health. I explain each protocol in detail, the rationale behind it, and how the protocol can be adjusted depending on individual needs. I set these tools in the context of a 24-hour day as a way of framing how one might incorporate these tools and protocols into their own daily routine. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction: Protocols for sleep, mood, focus, exercise creativity (00:04:23) Sponsors: AG1, LMNT (00:08:50) Protocol 1: Record Your Daily Waking Time & Temperature Minimum  (00:12:07) Protocol 2: Self-Generate Forward Motion (Outdoors)  (00:17:00) Protocol 3: View Natural Light For 10-30min Every Morning (00:22:43) What To Do If You Can’t View The Sun: Blue Light  (00:26:50) Protocol 4: Hydrate Correctly  (00:28:00) Protocol 5: Delay Caffeine 90-120m After Waking (00:30:48) Protocol 6: Fast (or Fat-Fast) Until Noon (00:32:30) What Actually Breaks A Fast & What Doesn’t? (00:34:30) Fat Loss & Glucagon-Like Peptide 1 (GLP1), Yerba Mate, Guayusa Tea (00:37:30) Protocol 7: Optimize Deep Work: Visual Elevation, Ultradian Cycles, White Noise (00:48:30) Optimal Time of Day To Do Hard Mental Work  (00:52:07) Protocol 8: Optimal Exercise; 3:2 Ratio (01:03:54) Tools for Training & Mental Focus: Fasting, Salt, Stimulants, Alpha-GPC  (01:10:00) Protocol 9: Eat For Brain Function & Mood (01:17:39) Protocol 10: Get Your Testosterone & Estrogen In An Ideal Range (01:24:00) Protocol 11: Reset the Mind & Body, Enhance Neuroplasticity, Reveri.com (01:31:15) Protocol 12: Hydrate Correctly, Nap Rules (01:33:29) Protocol 13: View Late Afternoon/Evening Light To Support Sleep & Dopamine (01:39:00) Protocol 14: Eat Dinner That Promotes Serotonin, Calm Sleep (01:44:27) Protocol 15: Optimize Falling & Staying Asleep; Tools & Supplements That Work (01:55:00) Protocol 16: Preventing Middle of the Night Waking (01:59:10) Protocol 17: Weekends, Recovering From A Poor Nights Sleep (02:05:20) Neural Network, Supplement Sources, Sponsors Title Card Photo Credit: Mike Blabac Disclaimer

    🔑 Key Takeaways

    • Understanding the body's natural clock and following protocols such as tracking wake-up times and temperature minimums can improve sleep and reduce anxiety, leading to increased productivity.
    • Morning walks can improve mental and physical well-being by reducing amygdala activation through optic flow generated by forward ambulation and lateral eye movements, as well as adequate stimulation of melanopsin intrinsically photosensitive ganglion cells in the eye.
    • Natural sunlight exposure in the morning can improve cortisol levels for wakefulness and a healthy immune system. Walking outside and providing natural light for pets can also positively impact mental and physical health. Cost-effective alternatives to expensive alarm lights are available.
    • Limiting exposure to bright light at night, staying hydrated with sea salt, and delaying caffeine intake can promote better sleep, improved cognitive function, and prevent caffeine crashes.
    • Delay caffeine intake and fast until mid-day for better focus and wakefulness. Andrew Huberman suggests caffeine and athletic greens for ingestion compatibility. Fasting leads to higher adrenaline levels, better focus, and learning. Blood sugar sensitivity determines what breaks the fast. Caffeine in teas releases GLP one for fat burning and treating diabetes and obesity.
    • Keep your screen at eye level for optimal attention and alertness. Yerba Monta is a biochemically proven approach to increase alertness and burn body fat. Use a strainer to extend tea leaves life and enjoy more benefits.
    • Adjust your posture and eye level, set up a distraction-free workspace, work for 90 minutes at a stretch, take short breaks, and manage your time wisely to stay focused and productive at work.
    • Find your temperature minimum, create a focused work environment with low-level white noise and proper positioning of computer, eyes, and standing. Prioritize this block, avoid distractions, and reap the benefits of dopamine and norepinephrine release for increased satisfaction and accomplishment.
    • To maximize the benefits of exercise, aim to work out during the rising phase of your body temperature. Incorporate both strength and endurance training five times per week and take two full days off for best results.
    • A combination of endurance and resistance training with a focus on building capillary beds is ideal for overall health and optimal brain function. Prioritize resistance training for 10-12 weeks and switch to endurance training, with a workout duration of 60 minutes and intensity of 80% less than failure.
    • Alternating endurance and resistance training in a 3:2 ratio with an 80-20 split leads to improved health benefits. Ingesting electrolytes before fasted workouts aids mental clarity, while magnesium malate reduces muscle soreness. Training fasted boosts overall health.
    • Non-stimulant alternatives like alpha GPC can improve cognitive performance while consuming high volumes of food, particularly carbohydrates, can lead to lethargy. Food choices based on scientific literature can support alertness.
    • Consuming sufficient levels of omega-3 fatty acids can improve mood and act as an antidepressant. Eating a balanced diet, timing meals, and ensuring sufficient intake of selenium and cholesterol can also impact brain health.
    • Regular intake of good cholesterol such as Butter, taking Tongkat Ali and Forskolin, exposed morning and outside light for various organs and tissues, and implementing science-based protocols, can lead to better sleep, physical and mental performance, and reduced anxiety.
    • Hypnosis is a unique protocol in Non-Sleep Deep Rest that allows you to guide your brain towards a particular outcome or change. Reverie.com offers a zero-cost app with scientifically researched hypnosis protocols to enhance focus, creativity, reduce pain, anxiety, and improve sleep.
    • Utilize hypnosis, hydration, and exercise to improve focus, sleep, and overall health. Limit naps to 90 minutes or less, and avoid bright light before bedtime. Implement personalized protocols to establish better sleep patterns and circadian rhythms.
    • Get natural sunlight in the evening without sunglasses to regulate melatonin levels and eat starchy complex carbohydrates for better sleep and serotonin boost. Focus on simple lifestyle habits to optimize neurology and biology.
    • Carb cycle for optimal cognitive function by fasting and consuming low/no carb diets for alertness, and starchy carbs for relaxation. Enhance sleep with hot baths/showers/saunas to lower body temperature.
    • Sauna sessions followed by cooling off periods can promote growth hormone secretion, essential for muscle growth. Optimal sleep environment with cool and dark room and use of safe compounds aids in transition to sleep. Consult with a doctor before taking supplements.
    • Using magnesium threonate and glycinate with natural supplements like apigenin and theanine can lead to better sleep quality and have neuroprotective effects, without the negative side effects of prescription drugs. However, individuals with gastrointestinal issues should avoid magnesium. Start winding down earlier to prevent middle-of-the-night waking.
    • Avoid bright lights at night, try deep rest activities, establish a regular sleep schedule, take breaks and rest, and wake up at a consistent time even if staying up late. Prioritize healthy habits for a better quality of life.
    • Schedule focused work blocks, prioritize quality sleep, and utilize science-backed methods to improve productivity and achieve deep work sessions consistently.

    📝 Podcast Summary

    Optimizing productivity through science-based protocols

    The coordination of the earth's rotation and the human biology is not a coincidence. Managing the day as a unit can be optimized by leveraging science-based protocols. Knowing the temperature minimum, or the time when the body temperature is at its lowest point during the 24-hour cycle, is valuable and can help shift the circadian sleep schedule and eating schedule. Taking a walk or experiencing visual flow has a powerful effect on reducing anxiety by lowering the amygdala's neural activity. Knowing the average wake-up time and tracking it can help determine the temperature minimum. The information presented is backed by quality peer-reviewed science published in excellent journals.

    The Benefits of Morning Walk for Optic Flow and Well-being

    Taking a morning walk is not just about exercise, but also about getting into optic flow and reducing the levels of amygdala activation. Optic flow, generated by forward ambulation and lateral eye movements, reduces activity levels in the fear/anxiety center of the brain. Getting sunlight in your eyes, ideally outdoors and without sunglasses, is also crucial for mental and physical well-being. Adequate stimulation of the melanopsin intrinsically photosensitive ganglion cells in the eye sets in motion a cascade of biological processes in every cell and organ of your body. Walking outdoors for at least 10 minutes can ensure this stimulation and set you on the path to being alert and focused, but not anxious.

    The benefits of natural morning sunlight exposure for overall wellbeing

    Exposure to natural morning sunlight is important for healthy cortisol levels, which promote wakefulness and a healthy immune system. Bright light above or in front of you can boost alertness, while eliminating light exposure can promote sleepiness. Blue light is optimal for setting circadian rhythms, so blocking it during the day can have detrimental consequences. Taking a morning walk outdoors, ideally in natural sunlight, can boost both physical and mental health. Pet animals also need exposure to natural light and circadian rhythms. Buying expensive dawn alarm lights is unnecessary; a cheap light pad can provide sufficient brightness for light exposure. These simple protocols are cost-effective and easy to implement in daily routines, promoting overall wellbeing.

    Simple Habits for Better Sleep, Mental Performance, and Caffeine Consumption

    Limiting exposure to bright light in the late evening and at night can help set the brain and body up for sleep better than just wearing blue light blockers. Hydration is essential for mental performance, and a little bit of sea salt in the water can help neurons function better. Delaying caffeine intake by 90 minutes to two hours after waking up can prevent a potential caffeine crash later in the day.

    Optimizing Focus and Wakefulness through Delayed Caffeine Intake and Fasting.

    Delaying caffeine intake and fasting until mid-day can optimize wakefulness and focus. Caffeine and athletic greens (compatible with fasting) are Andrew Huberman's preferred sources of ingestion. Fasting increases adrenaline levels in the body, leading to better learning and focus. The sensitivity of blood sugar determines whether certain foods break a fast or not. Caffeine in teas leads to the release of GLP one, which increases fat burning and is being used to treat diabetes and obesity.

    Optimize Your Workstation and Improve Alertness with Simple Tips and Yerba Monta Drink

    Optimizing your workstation by keeping the screen at eye level or slightly higher can promote heightened states of alertness and optimal attention. Looking upwards creates a state of heightened alertness and helps support your levels of alertness. However, looking down and hooding your eyelids tends to decrease your levels of alertness and increase sleepiness. Yerba Monta is an affordable drink that increases GLP one, alertness, and helps in burning body fat, making it a biochemically rational approach. Using a strainer can extend the life of your tea leaves. Subsequent pouring over enhances the GLP one-stimulating aspects of the drink, releasing more of some of its beneficial compounds.

    Tips to Improve Alertness and Productivity During Work

    Adjusting your body posture, eye position, and making use of timer feature can significantly increase your alertness and productivity during work. Setting up a workstation or a position that aligns with your eye level and helps improve alertness can help you avoid distractions. Research suggests that working for 90 minutes at a stretch can significantly boost your focus and productivity. To stay focused and motivated, try a program that locks you out of the internet or avoid distractions like phone calls or doorbells during work hours. While taking short breaks is necessary, resisting the urge to use the restroom can help boost alertness. Overall, being mindful of your body posture, eye position, and time management can significantly boost your productivity and work quality.

    How to Optimize Productivity with a 90-Minute Work Block

    One can optimize their productivity by creating a 90 minute block of work that is geared towards putting them in a tunnel of work, backed by low-level white noise and positioning of computer, eyes, and standing. This can be achieved by finding the best time of day to do the work using their temperature minimum, which is the time when their temperature is the lowest. This time can be found by adding 5-6 hours to the time when they wake up. Doing this work session consistently can lead to release of neuromodulators dopamine and norepinephrine, which contributes to a sense of accomplishment and satisfaction after completion. It is important to prioritize this work session and maintain focus, while avoiding distractions from social media or other sources.

    Optimizing Focus and Productivity through Exercise

    To optimize focus and productivity, it's important to work out during the rising phase of your body temperature, which is influenced by your circadian rhythm. For those who wake up at 8:00 AM, starting a workout at 10:00 or 11:00 AM can be beneficial. After a 90 minute bout of cognitive work, doing physical exercise (especially strength and endurance work) for about an hour can support brain and overall health. Workouts should be kept relatively short and consistent, with at least five workouts per week and a 3-to-2 ratio between strength/hypertrophy and endurance work. Taking two full days off per week can also be beneficial for exercise performance and enjoyment.

    The Crucial Connection between Exercise and Brain Health

    A combination of endurance training and resistance training is crucial for overall health, including brain health. After 10-12 weeks of prioritizing resistance training, switch over to endurance training. Resistance training stimulates the release of hormones that positively impact brain function. Movement of various kinds is important for brain function as it receives its fuel by way of vasculature of blood vessels and capillaries. The optimal workout duration is about 60 minutes plus or minus 15 minutes. Endurance work should focus on building up capillary beds within the muscles to improve brain metabolism and cardiovascular function. Approximately 80% of workout intensity should be less than failure, with the remaining 20% at a higher intensity.

    The Rational and Grounded Approach to Physical Training

    A rational and grounded protocol for physical training involves a three to two ratio, with three workouts per week on endurance work and two workouts on resistance training in alternating blocks. This split should have an 80-20 ratio, where 80% of the work is not to failure and 20% is, leading to improvements in lactate, metabolism, brain health, cardiovascular health, and oxygen utilization. For fasted workouts, ingesting water with electrolytes (sodium, magnesium, and potassium) can help neurons function correctly, quell hunger, and increase mental clarity. Magnesium malate can be used to offset delayed onset muscle soreness without causing drowsiness like other forms of magnesium. Training fasted can amplify exercise effects for increased cellular, liver, and organ health.

    The Impact of Stimulants and Food Choices on Alertness

    Stimulants like caffeine can aid motivation and fat metabolism during physical training but can have negative effects. Use non-stimulant alternatives like alpha GPC to improve cognitive performance. Eating large volumes of anything diverts blood to the gut, resulting in lethargy and less blood to the brain. Consuming protein, healthy fats, and lowish carbohydrates or no carbohydrates after fasting can support alertness throughout the day. Meats, nuts, and vegetables aid alertness, while carbohydrates tend to lend themselves to a state of sleepiness. Individuals have genes that allow them to eat large amounts of carbohydrate without suffering from lethargy. Food choices should be grounded in scientific literature related to alertness.

    Omega-3 Fatty Acids and Other Nutrients for Optimal Brain Health

    Ingesting sufficient levels of omega-3 fatty acids can improve mood and can act as an antidepressant, as shown by multiple studies. Consuming at least 1000 milligrams per day of the EPA form of essential fatty acid is as effective as prescription antidepressants in relieving depression. This allows people to take lower doses of those drugs, which have side effect profiles. People who regularly consume fatty salmon, krill, or foods that have a lot of omega-threes may not need to supplement with omega-3. The content and ratios of protein to fat to carbohydrates in food impact brain health. Timing and fasting periods are also beneficial for brain and body health. Sufficient selenium is important for proper thyroid production, which has an impact on brain metabolism. Cholesterol is necessary for hormone production, which can be problematic for brain and body health if insufficient.

    The importance of Butter, Tongkat Ali, Forskolin, Light, and Science-supported protocols for greater vitality.

    Butter contains cholesterol which is a precursor to sex steroid hormones testosterone and estrogen. Sufficient levels of testosterone and estrogen are important for brain function and maintaining longevity. Tongkat Ali and Forskolin are compounds that increase free testosterone levels. Taking a brief walk post the mid-day meal accelerates metabolism and enhances nutrient utilization. Light is the primary Zeitgeber that tells the body what function should be turned on or off. Therefore, getting morning and outside light exposure is beneficial for various organs and tissues of the body. Implementing science-supported protocols can enhance sleep, physical, and mental performance, and reduce anxiety.

    The Benefits of Hypnosis for Non-Sleep Deep Rest

    Non sleep deep rest or MSDR is an umbrella term that includes protocols like meditation, yoga, nidra, and hypnosis that help to support better brain and body function. These protocols involve a deliberate and directed shift towards a state of deep relaxation, which has been shown by ample literature to be beneficial. Among these protocols, hypnosis, unlike naps or yoga nidra, is unique because it is very directed, allowing you to guide your brain towards a particular outcome or change. Reverie.com is a zero-cost hypnosis app that provides multiple hypnosis protocols, all backed by high-quality scientific research, to enhance focus, creativity, reduce pain, anxiety, and improve sleep. Hypnosis can increase plasticity, opening up pathways that allow you to change your brain in the ways that you want.

    Strategies for optimal health and well-being through hypnosis, hydration, and exercise.

    Hypnosis can be an effective zero-cost tool for improving focus, sleep, and overall health. Hydration and exercise, along with the proper use of caffeine, can also contribute to sustained energy throughout the day. Naps should be limited to 90 minutes or less and may interfere with sleep for some people. Exposure to afternoon light can offset disruption of sleep and other bodily functions caused by bright light later in the evening. Implementing these protocols can lead to better sleep health, wakefulness, metabolism and hormone health, and general well-being. It is important to adapt these protocols to individual needs and preferences, taking into account variations in sleep patterns and circadian rhythms.

    Simple Habits for Better Sleep and Mood

    To buffer against negative effects of bright light at night, lower your retina's sensitivity by following the simple protocol of getting sunlight for 5-30 minutes in the evening hours without sunglasses. This helps maintain appropriate levels of the sleep hormone, melatonin, which can be disrupted by light. Dinner comprising of starchy carbohydrates can support rest and deep sleep by increasing serotonin levels. It is important to distinguish between refined sugars and complex carbohydrates, as refined sugars can trigger sugar cravings and disrupt metabolism. Simple lifestyle habits such as getting natural light and eating healthy foods can optimize our neurology and biology, resulting in overall better mood, better learning, and better sleep.

    Carb cycling for better sleep and cognitive function

    Carbohydrates can enhance the amount of serotonin in the brain, which is necessary for a good night's sleep. But supplementing serotonin directly can cause problems in the architecture of sleep that can last for several days. Low carbohydrates throughout the 24-hour period may not be attractive to most people, as it can affect cognitive function. Instead, creating a situation of fasting and then low-carb or no-carb diets for alertness and focus at one portion of the day and ingesting starchy carbohydrates for relaxation is a scientifically rational-based protocol. To enhance the transition to sleep safely, hot baths, hot showers, or saunas can accelerate the drop in temperature necessary for falling asleep easily and of sufficient duration and quality.

    How Sauna and Sleep Affect Hormones and Muscle Growth

    Spending 20 minutes in the sauna and cooling off for 10 minutes before getting back in can lead to an increase in growth hormone, which is essential for muscle growth, metabolism, and tissue repair. To improve sleep, keep the room dark and cool so that you can move around and cool off as needed. Exposing palms, face, and feet to cool air is an efficient way to bring down body temperature. Although melatonin can aid in sleep transition, it may have negative effects on testosterone and estrogen levels and may suppress puberty onset. Magnesium, apigenin, and theanine are safer compounds that can aid in transition to sleep. Consult a physician before taking any supplements.

    The Power of Magnesium and Natural Supplements for Better Sleep Quality

    Magnesium threonate and glycinate can promote the release of GABA that inhibits the brain's forebrain leading to better sleep quality. Apigenin and Theanine in combination with magnesium can act as an effective sleep cocktail that helps people to fall asleep quickly. The combination can be beneficial as they carry lesser side effects than prescription drugs. However, some people may experience gastrointestinal discomfort from magnesium and should avoid it. Magnesium threonate and glycinate, besides aiding the transition to sleep, also have neuroprotective effects. Going to bed earlier can offset waking up in the middle of the night due to the early initiation of melatonin pulse and fighting it off by staying awake.

    Tips for improving sleep quality and maintaining overall health

    To improve sleep quality, avoid exposure to bright light during nighttime and engage in non-sleep deep rest activities like yoga nidra, sleep hypnosis and long exhale breathing to calm the mind. Establishing a consistent sleep schedule with regular wake-up and bedtimes also helps in maintaining circadian rhythms and improving overall health. While it's important to prioritize work and exercise, it's also necessary to take breaks and rest. Taking a day off per week to recover and do activities that promote enjoyment of life is beneficial. Even if staying up late, it's recommended to wake up at the regular time the next day and maintain a consistent sleep routine.

    Optimize Your Daily Routine for Maximum Productivity

    To maximize productivity, try to have at least one or two 90-minute work blocks each day with no distractions, preferably in the morning. Combine these focused work sessions with other daily tasks and adapt them to your own schedule and job. Follow a consistent sleep schedule and avoid going to bed too early or too late. Use the power of science-backed methods to optimize your daily routine, such as getting morning light exposure and avoiding electronic devices before bed to improve sleep quality. Deep work sessions may differ depending on your job, but try to find a center of mass for your specific field and work with it. Remember that a few hours of dedicated, focused work each day can greatly improve productivity.

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    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