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    Rick Rubin: Protocols to Access Creative Energy and Process

    Access to unlimited information through technology is exciting, but also overwhelming. We must carefully manage the distractions and challenges it brings while harnessing its incredible potential for learning and discovery.

    enDecember 25, 2023

    About this Episode

    In this episode, my guest is Rick Rubin, world-renowned music producer of numerous award-winning artists, including Johnny Cash, Red Hot Chili Peppers, Beastie Boys, Adele, Eminem, Slayer, and many more. Rick is also the host of the podcast Tetragrammaton and the author of the best-selling book about the creative process entitled “The Creative Act: A Way of Being.” In this Q&A episode, Rick explains the practical aspects of the creative process, such as specific morning and daily routines, the role of movement, and how to source and capture ideas, interpret dreams, and generate work-life balance. He also offers advice for those struggling with creative or motivation blocks. He explains how cultivating relationships with the unknown, uncertainty and life circumstances heightens the creative process. Rick’s insights into accessing your artistic spirit and direction apply to everyone and all realms of art, work, and life. 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 Waking Up: https://wakingup.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Rick Rubin (00:02:00) Sponsors: Maui Nui, Eight Sleep & Waking Up (00:06:27) Tool: Coherence Breathing, Heart Rate Variability (00:09:32) Treading Water, Podcasts (00:11:45) Tool: Meditation Practices (00:15:43) Sunlight, Skin, Circadian Rhythm (00:20:00) Headphones, Natural Living, Diet (00:24:31) Artificial Intelligence (AI); Childhood; Magic & Mentalists (00:28:34) Tool: Writer’s Block, Creativity, Diary Entries; Deadlines (00:34:58) Sponsor: AG1 (00:35:54) Uncertainty; Creativity & Challenges; Sensitivity & Environment (00:40:43) Wrestling, Storytelling; Johnny Cash (00:48:51) Creative Endeavors & Outcome; Surprise in Oneself; Experimentation (00:56:36) Resistance; Business & Art (01:00:37) Sponsor: InsideTracker (01:01:39) Source of Ideas; Internet & Information (01:08:31) Dreams & Interpretation; Unconscious Mind; Motivations, Art & Outcome (01:14:07) Career Advice, Book Writing, Diary Entries, Expressive Writing (01:19:25) Music Industry; Capturing Ideas; Money & Ingenuity (01:25:21) Audience; Innovative Ideas (01:29:35) Alcohol, Confidence, Psychedelics (01:35:10) Creativity, Chaos & Organization; Shocking Experiences (01:42:13) News & False Stories; Playing, Wonder & Childhood (01:46:58) Ramones; Henry Rollins (01:49:55) Daily Routine; Red Light, Circadian Rhythm & “Cheap Photons” (01:57:46) Creativity, Experience vs. Institutions; Work, Stress & Relationships (02:04:29) Book Recommendations; Ancestry & Creativity (02:07:41) Experiencing Music; Developing Albums (02:12:28) Music Videos; Book Interpretation; Current Projects & Documentaries (02:16:40) Podcasting & Conversation (02:25:41) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors,  Momentous, Social Media, Neural Network Newsletter Disclaimer

    🔑 Key Takeaways

    • Incorporating a coherence breathing exercise into your daily routine can improve heart rate variability, leading to better overall health and well-being.
    • Regular meditation can bring about profound and lasting effects, transforming the way one interacts with the world and providing a sense of inner peace.
    • Wearing sunglasses during morning or evening sunlight can disrupt our body's internal clock and interfere with sleep patterns. Collaboration between dermatologists, neuroscientists, and circadian biologists is needed to promote optimal health.
    • Andrew Huberman and Rick Rubin emphasize the importance of natural living, individualized approaches to nutrition, and the adoption of proven beneficial practices for holistic health and wellness.
    • Embrace your individual viewpoint in artistry, as it is what sets you apart. AI lacks this personal touch, making its artistic contributions less captivating. Overcome creative blocks by focusing on personal expression and authenticity, rather than external judgment.
    • Honesty, authenticity, and addressing personal challenges are crucial for overcoming creative blocks and creating space for true artistic expression.
    • The complexity of intense emotions and sensitivity can be managed by curating one's surroundings and constructing stories, but it's important to acknowledge that stories don't always reflect the truth.
    • Both wrestling and the media blur the lines of truth, raising questions about credibility. By embracing the suspension of disbelief, we confront the complexities of the world and our frustration with injustices.
    • Focus on the journey of creation, rather than fixating on the end result. Embrace uncertainty, remain open to new experiences, and hold your beliefs loosely for a successful creative journey.
    • Constantly updating and adapting, trying new things, and focusing on art can bring fulfillment and balance to our lives. Working as a team and maintaining strong relationships are essential in overcoming obstacles.
    • Access to unlimited information through technology is exciting, but also overwhelming. We must carefully manage the distractions and challenges it brings while harnessing its incredible potential for learning and discovery.
    • Use technology as a tool, not a crutch, to explore artistic expression and embrace the joy of unexpected discoveries. Remember the value of dreams as messages from the subconscious mind.
    • Staying true to oneself and prioritizing authenticity is crucial for creative success; seeking validation from everyone may undermine our creative gifts.
    • Journaling about challenging experiences can positively impact your mental and physical well-being. Make sure to capture your ideas, as they can be valuable for later use. Focus on the creative work itself rather than solely on the financial aspects.
    • Creativity flourishes when resources are limited, as it forces individuals to find innovative solutions. Don't let financial limitations discourage your creative pursuits.
    • Being true to oneself, thinking creatively, and having confidence in personal preferences can lead to unique and enjoyable outcomes while resisting peer pressure.
    • Psychedelic substances like psilocybin and iboga can provide profound insights and therapeutic potential, but they also require caution and clinical supervision due to potential risks. The setting and purpose of the experience greatly influence its outcome.
    • Impactful art can push boundaries and leave lasting impressions, but individual preferences vary. While some appreciate horror rap and adrenaline-inducing visuals, others find emotional depth in movies and struggle to trust news outlets in an era of misinformation.
    • Approach information with a critical eye and avoid blindly accepting stories or rumors. Verify information and don't let rational explanations ruin the possibility of experiencing something wilder.
    • Follow a morning routine that includes gentle activities, getting outside, and avoiding work-related tasks. Wind down in the evening by creating a relaxing environment and spending quality time with family.
    • Balancing light exposure, nutrition, and education can improve sleep, reduce stress, and promote innovation, leading to a healthier and more fulfilled life.
    • Creative endeavors allow us to explore and express ourselves freely, without the pressure of our creations defining our individuality. In relationships, honesty and open communication are essential for genuine connection.
    • Stay open-minded and curious when listening to music. Pay attention to how it surprises you and whether it deviates from your expectations. The first sound or moment in a piece of music reveals a lot about its intention and performance.
    • Allowing listeners to interpret music in their own way enhances the overall experience, creating a unique and engaging connection between the artist and the audience.
    • Prioritize genuine connection and communication by discussing topics you love and letting the conversation flow naturally to create meaningful podcast episodes.
    • Unlock your creative potential by embracing experimentation and self-discovery. Find what personally works for you and don't be afraid to explore different methods and approaches in your creative journey.

    📝 Podcast Summary

    Coherence Breathing: A Simple Exercise for Better Heart Rate Variability

    Incorporating a coherence breathing exercise into your daily routine can have positive effects on heart rate variability. This exercise involves taking deep breaths and following a specific rhythm of inhaling and exhaling. By practicing this breathing technique, it is possible to increase heart rate variability, which is beneficial for overall health. Rick Rubin, a well-known music producer, discovered the benefits of coherence breathing for himself and now incorporates it into his daily routine. This exercise can be done with your eyes closed and for a duration of five minutes or more. Consistency with this practice can lead to noticeable improvements in heart rate variability.

    The transformative power of regular meditation.

    Regular meditation can have profound and lasting effects on one's life. Rick Rubin, who has been practicing for over 45 years, describes meditation as a part of who he is and attributes many benefits to this practice. While he doesn't always meditate consistently, he still feels the amplified benefits when he does practice. According to Rubin, each meditation session is like making a deposit in a bank, building a base that stays with you. The ultimate goal of meditation is not just the practice itself, but rather a transformation in the way one interacts with the world. So, for those seeking a positive change and a sense of inner peace, a regular meditation practice may hold great value.

    The Impact of Sunlight on Our Well-being and Sleep Patterns

    Our body's reactions to certain stimuli, such as sunlight, are deeply interconnected. Just as physical exercise elevates blood pressure and triggers inflammatory responses, sunlight also has a profound impact on our overall well-being. The contrast between blues and oranges, blues and reds, or blues and pinks in morning and evening sunlight plays a crucial role in signaling our body's internal clock. Wearing sunglasses during these times can disrupt these signals and interfere with our sleep patterns. The field of dermatology is gradually recognizing the importance of low solar angle sunlight early and late in the day without causing significant damage. This shows the need for collaboration between dermatologists, neuroscientists, and circadian biologists to further understand these connections and promote optimal health.

    Prioritizing Natural Living and Individualized Approaches to Health

    Both Andrew Huberman and Rick Rubin prioritize health and wellness in their lives. They both emphasize the importance of natural living, consuming unprocessed foods, and minimizing the use of products that aren't derived from nature. Rick Rubin even lost a significant amount of weight by following a high protein, low-calorie, low-carb diet suggested by a mainstream doctor. They also discuss the idea that different diets may work for different people, indicating that there is no one-size-fits-all approach to nutrition. Furthermore, they express a desire for the acceptance and mainstream adoption of practices that have proven to be beneficial over time, such as resistance training and yoga. Overall, they advocate for a holistic and individualized approach to health and wellness.

    The Importance of a Unique Perspective in Artistry

    Having a point of view is crucial in artistry. Rick Rubin emphasizes that what makes an artist great is their unique perspective. AI, on the other hand, lacks this personal viewpoint, making its artistic contributions less interesting. Rubin also shares his childhood activities, such as reading, listening to music, and practicing magic tricks. He believes that mentalism, a form of magic that relies on reading people's minds, is the most intriguing because it feels like pure magic without relying on props. Furthermore, Rubin advises overcoming creative blocks by focusing on personal expression rather than external judgment. By treating creations as personal diary entries, artists can free themselves from the pressure of societal expectations and produce authentic work.

    Embracing honesty and overcoming self-imposed limitations for true artistic expression.

    Honesty and authenticity are essential in the creative process. Rick Rubin emphasizes the importance of being true to where you're at and not letting external forces or perceived judgments block your creativity. He believes that there are no real blocks, just self-imposed limitations stemming from fear of others' opinions. Additionally, Andrew Huberman shares his personal struggle with getting into a work groove, realizing that his fear of separation and abandonment was hindering his productivity. Both Rubin and Huberman stress the significance of addressing any challenges or emotions that interfere with the creative process. Ultimately, by embracing uncertainty and being open about our struggles, we can create the space for true artistic expression.

    Navigating the Paradoxical Nature of Intensity and Sensitivity

    Artists and individuals who possess tremendous sensitivity often experience both tremendous beauty and tremendous pain. These intense emotions can be overwhelming and confusing. Rick Rubin, known for his work with artists, acknowledges that he himself is unusually sensitive and lives a protected life to preserve his inner landscape. However, he also recognizes the importance of curating the people around him. Meanwhile, high-intensity environments like wrestling provide a paradoxical sense of relaxation because they offer a surreal theater experience where aggression is simulated but no harm is intended. In the end, humans construct stories to make sense of their experiences, but it's crucial to remember that these stories might not always reflect the truth.

    The Uncertain Truth: Wrestling and the Media

    Wrestling and the media share similarities in terms of uncertainty and the blurring of truth. Rick Rubin points out that watching wrestling is like watching the news because you never really know what's true. This resonates with the current perception of the media, where people are starting to question its credibility. Despite our supposed evolution, both wrestling and gladiator-like fights continue to gain popularity, reflecting something both primitive and evolved about the human brain. Andrew Huberman suggests that to thoroughly enjoy wrestling, one must suspend their disbelief and give up narrative distancing. This mirrors the frustration of witnessing people get away with things in real life, such as in politics or social media. Wrestling, therefore, provides an accurate representation of the world and its complexities.

    Embrace the Process, Let Go of the Outcome

    Focusing on the outcome undermines the creative process. Whether it's art, science, or any aspect of life, tapping into oneself, grounding in self, and not fixating on the end result is crucial. It's about being comfortable with uncertainty, embracing the unknown, and making the best thing you can without worrying about what comes after. The process should be a devotional practice, driven by the desire to create something meaningful. The outcome may happen, but it's beyond your control. Instead, focus on being in tune with yourself, opening up to new experiences, and holding your beliefs loosely. Good boundaries and openness are key to a successful creative journey.

    Cultivating Balance and Adaptation for a Healthy Way of Being.

    Cultivating a healthy way of being is crucial. It's about finding a balance between being emotionally affected by everything and being completely cut off from the world. Creating separate compartments that can be bridged is important. Rick Rubin's natural inclination towards tranquility and nature shows that it's essential to update and adapt constantly. It's okay to try new things and see what works for us, even if our intentions are good. When it comes to resistance in artists, it's important to assess the situation individually and work as a team to overcome any obstacles. Remaining friends with the people you work with is a testament to the quality of your work and who you are as a person. Finally, focusing on art rather than business can bring more fulfillment and purpose to our lives.

    The double-edged sword of information technology.

    Having access to vast amounts of information through smartphones and the internet can be both a gift and an obstacle to creativity. Rick Rubin highlights the excitement of having all music at his fingertips, being able to explore any song or album he desires. However, he also mentions the difficulty of sorting through this overwhelming amount of information. Similarly, for Andrew Huberman, the internet has revolutionized his ability to access research and knowledge, making it easier and more efficient than physically visiting libraries. Yet, the abundance of information can be mentally exhausting and time-consuming. These perspectives remind us that while technology provides incredible opportunities for learning and discovery, we must also be mindful of the potential distractions and challenges it presents.

    Balancing Technology and Creativity

    Technology, like smartphones and the internet, can be both a source of creativity and a hindrance to it. Rick Rubin and Andrew Huberman discuss how platforms like YouTube provide access to rare and unique content that can inspire and enhance artistic expression. They emphasize the joy of discovering unexpected music and videos that may not be readily available through traditional means. However, they also acknowledge that technology can become a distraction and limit our ability to actively engage with our own creativity. They suggest that finding a balance, using technology as a tool rather than relying on it solely, is key in harnessing its potential for artistic exploration. Additionally, they highlight the value of dreams as messages from the subconscious mind, offering insights into ourselves and our experiences.

    Unleashing Creativity: Tapping into the Instinct and Unconscious Mind

    Tapping into our instinct and unconscious mind is where great ideas as artists come from. Rick Rubin emphasizes that our intellectual selves often produce smaller ideas that lack the same charge. He shares the story of Andrew Dice Clay, a comedian who initially told offensive jokes and was loved by his audience, but faced criticism and decided to change his style to please those who didn't understand him. This shift undermined his gift and led to a downfall. The key lesson here is that staying true to oneself and not seeking validation from everyone is crucial for creative success. It's important to understand our motivations and prioritize our authenticity rather than trying to please everyone.

    The Power of Journaling and the Importance of Capturing Ideas

    Journaling can be a powerful tool for emotional and psychological well-being. Andrew Huberman shares his experience with expressive writing, a method that involves writing about challenging and traumatic experiences for a set period of time. Over 200 studies have shown that this type of journaling leads to positive shifts in psychology, physiology, and immune system function. Huberman also highlights the importance of capturing ideas, noting that he makes notes in his phone but sometimes struggles to understand them later. Lastly, he discusses the notion of money in relation to creativity, emphasizing that it is just another form of energy and that he focuses on the work rather than the financial aspects.

    Removing Financial Constraints to Fuel Creativity

    Financial limitations should not hinder creativity or the ability to bring ideas to life. Rick Rubin, coming from a punk rock background, emphasizes the importance of the idea and execution rather than the resources available. He believes that the idea is what allows creativity to happen, and it is ingenuity that helps overcome any financial boundaries. Andrew Huberman also shares a similar sentiment, mentioning how he started his podcast in a simple closet because he believed that starting from a minimalist approach makes sense. This minimalist approach forces individuals to find better solutions and allows listeners or viewers to create their own visualizations, enhancing retention and engagement. Both Rubin and Huberman highlight that financial constraints should not dictate creative pursuits.

    Problem-solving and thinking outside the box leads to innovative solutions and unexpected features.

    Solving a problem can lead to unexpected innovations and features. Rick Rubin faced the challenge of incorporating ads into his podcast but didn't feel comfortable reading them. Instead of accepting the norm, he sought a solution that aligned with his beliefs and added value. This problem-solving mindset led him to create unique and enjoyable advertisements that have become a highlight of his podcast. It's a reminder that innovative ideas can arise when we're not actively seeking them, but rather when we're faced with a problem that needs solving. Being true to oneself and having confidence in personal preferences also played a role in Rubin's ability to resist peer pressure and make choices aligned with his beliefs.

    The transformative power and risks of psychedelic experiences, including macro dose psilocybin and iboga, and the important role of setting and purpose in the psychedelic experience.

    Psychedelic experiences, such as macro dose psilocybin and iboga, can offer intense and transformative insights into the unconscious mind. These substances have shown potential in treating conditions like PTSD. However, they come with risks, such as cardiac issues and the need for proper clinical supervision. MDMA, another psychedelic, can be an empathogen and aid in therapeutic trials, but it requires a controlled setting to prevent fixation on external cues. The key insight is that the psychedelic experience differs based on the setting and purpose, whether it be recreational or introspective. Additionally, Rick Rubin's approach to the creative process highlights the initial chaos and freedom that eventually gives way to a more organized and controlled structure.

    Contrasting Perspectives on the Power of Shocking Art

    Both Andrew Huberman and Rick Rubin emphasize the power of impactful and shocking art, but their individual preferences differ. Rubin discusses how the Ghetto Boys pushed the boundaries of the rap genre with horror rap, creating a more intense and fantastical version of gangster rap. While Rubin appreciates the creativity and boundary-pushing in music, he admits that horror movies and adrenaline-inducing visuals don't appeal to him. Huberman, on the other hand, discusses the lasting impact that certain movies can have on him, highlighting how they can embed themselves in our emotions and thoughts. The conversation also touches on the issue of trusting news outlets in a world where false information can be spread easily, making it difficult to discern what is true.

    The Importance of Questioning and Verifying Information

    We should be cautious about believing everything we read or hear about anyone, including ourselves. Andrew Huberman and Rick Rubin discuss how stories and rumors can easily be taken out of context or completely fabricated. They emphasize the importance of questioning and verifying information rather than blindly accepting it. Andrew mentions how learning the scientific explanations behind things adds depth and beauty for him, while Rick prefers to maintain a sense of wonder and openness. They also highlight how even well-known stories or photographs may be distorted or embellished over time. This conversation reminds us to approach information with a critical eye and not to let stories ruin the possibility of experiencing something wilder than rational explanations.

    The Importance of Establishing a Mindful Morning Routine

    Rick Rubin emphasizes the importance of establishing a morning routine that allows for a slow and mindful start to the day. He prioritizes activities like waking up slowly, going outside into the sun, and engaging in physical exercise such as beach walks or gym sessions. Rubin also incorporates stretching and avoids any work-related activities during the first few hours of his day. Additionally, he highlights the significance of winding down in the evening by creating a relaxing environment with dim red lights, spending quality time with family, and avoiding stimulating work-related tasks. Rubin's approach emphasizes the value of establishing a healthy balance between work and personal life and embracing a natural, technology-free evening routine for better sleep and overall well-being.

    The Influences of Light, Nutrition, and Education on Health and Well-being

    Our health and well-being are strongly influenced by the timing and quality of light exposure. The use of red light and avoiding blue light at certain times of the day can have significant positive effects, such as better sleep and reduced cortisol levels. Additionally, the abundance of cheap calories lacking in nutrients and the prevalence of inexpensive blue light photons have likely contributed to the obesity and mental health crises. It's important to consume calories and light in a balanced and appropriate manner. Furthermore, the creative process can benefit from separating itself from academic science and formal education, allowing for innovation and unique expressions of artistry. Ultimately, prioritizing meaningful relationships and minimizing work-related stress can contribute to a more fulfilled life.

    Creativity as a Safe Space

    Our creative endeavors provide a safe space for exploration and expression, separate from our everyday lives and relationships. Rick Rubin emphasizes that art allows us to fearlessly try new and extreme things, without the pressure of these creations representing who we are as individuals. On the other hand, our relationships require honesty and truthfulness for true connection. Without open communication and shared understanding, we exist in separate worlds, preventing genuine togetherness. Rubin compares lying in a relationship to cheating at solitaire—it defeats the purpose and prevents meaningful engagement. While it's possible that our creative work may be influenced by our family lineage, understanding this isn't necessarily important, as it remains a mysterious element of our existence.

    The Curiosity of Listening to Music: Insights from Rick Rubin

    Rick Rubin believes in staying open and being curious when listening to music. He pays attention to whether a song makes him lean forward and if it surprises him. Rubin finds it interesting when music doesn't do what is expected, as long as it sounds good and works. He also emphasizes the importance of the first sound or moment in a piece of music, as it can reveal a lot about the intention and performance. Similarly, Andrew Huberman compares this to dating, where within a split second, you can sense whether the night will be fun and interesting or not. Rubin further mentions that being in the right mindset is crucial when critically listening to music. There is no set rule for how long it takes to create an album, and it can range from a weekend to several years. The process can be episodic or continuous, and both methods have their unique qualities. Lastly, the decision to feature Rubin in music videos was not common for producers, and he appreciates the ability to visually connect with the audience.

    The balance between visual and auditory experiences in music videos and the importance of personal interpretation in creating a meaningful connection to music.

    Both music videos and listening to music alone have their own merits. Music videos can enhance the experience by adding a visual element to the song, but they can also limit the listener's interpretation by providing too much information. On the other hand, closing your eyes and solely focusing on the lyrics allows the listener to create their own world and meaning. Rick Rubin emphasizes the importance of giving the audience an opportunity to participate and think for themselves. This idea extends beyond music to other forms of art, such as book covers or documentaries. Creating space for personal interpretation and intimate conversations can offer a unique and engaging experience for both the artist and the audience.

    The power of podcasts: Creating genuine connections through authentic conversations.

    Podcasts have a unique ability to create a sense of intimacy and authenticity in conversations. Unlike other mediums, podcasts allow for a more casual and natural experience, free from the pressure of performance. The absence of lights and cameras enables genuine, heartfelt discussions that may not otherwise occur. Successful podcasts are often fueled by the host's passion and love for the topics they discuss, resulting in conversations that truly reflect their genuine interests. By embracing this approach, podcast hosts can create a space where real conversations can thrive and meaningful connections can be formed, even leading to unexpected friendships. So, the key lesson is to prioritize genuine connection and communication when creating a podcast, focusing on what you truly love and letting the conversation unfold naturally.

    Embracing Individuality and Experimentation in the Creative Process.

    Everyone's creative process is unique and what works for one person may not work for another. Andrew Huberman and Rick Rubin emphasize the importance of individuality and finding what personally works for you. They highlight the value of experimentation and self-discovery in order to unlock creativity. The key is to have an open mindset and be willing to try different methods and approaches. By embracing this mindset, we can tap into our full creative potential and find new ways to bring our ideas to life. So, don't be afraid to explore and find your own path to creativity. And remember, everyone's journey is different, but the possibilities are truly endless.

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

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

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

    Coleman Ruiz: Overcoming Physical & Emotional Challenges

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

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

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

    Benefits & Risks of Peptide Therapeutics for Physical & Mental Health

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

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

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

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

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

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

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