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    Tony Hawk: Harnessing Passion, Drive & Persistence for Lifelong Success

    Tony Hawk's determination to overcome setbacks and push his limits showcases the importance of perseverance and mental strength in achieving success and fulfillment.

    enJuly 31, 2023

    About this Episode

    In this episode, my guest is Tony Hawk, the legendary and pioneering professional skateboarder, video game and skateboard industry entrepreneur, and founder of the Skatepark Project, whose philanthropic mission is to help underserved communities create safe and inclusive public skateparks for all youth. We discuss his career, how he helped popularize and evolve the sport of skateboarding, and his role as an ambassador for skateboard culture. We also discuss where he derives his intrinsic drive, how he sets and evolves goals and how he has made remarkable and continual progress throughout his career. We also discuss Tony’s ability to overcome what would otherwise be career-ending injuries. For anyone seeking to find or pursue their passion and make lifelong progress while serving the larger world, this episode with Tony Hawk ought to be of deep interest. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman ROKA: https://roka.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://www.livemomentous.com/huberman Timestamps (00:00:00) Tony Hawk (00:03:16) Sponsors: LMNT & ROKA (00:05:55) Childhood & Self-Concept (00:11:08) Early Skateboarding & Skateparks (00:16:58) Adolescence, Skateboarding (00:23:10) Turning Professional, The Bones Brigade (00:34:22) Sponsor: AG1 (00:35:27) Trick Development & Evolution (00:40:33) Visualization, Dreaming (00:47:09) “Feeling” While Skateboarding (00:51:15) Drive & Discipline; Injuries (00:58:46) Injury Recovery Practices (01:05:46) Sponsor: InsideTracker (01:06:52) Healthy Life Practices & Skateboarding (01:15:03) Video Game Development (01:23:00) Financial Investments, Birdhouse (01:30:16) Professionalism; Hobbies (01:35:43) Kids, Parents & Skateboarding (01:44:15) Music; High School (01:49:28) Females in Skateboarding (01:56:04) Inspiration, Kids, Bones Brigade (02:01:18) Memorabilia, Autographs (02:05:50) Skatepark Project (02:08:14) Future Goals & Aspirations (02:13:08) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Title Card Photo Credit: Mike Blabac Disclaimer

    🔑 Key Takeaways

    • Tony Hawk's journey teaches us the significance of setting goals, evolving them, and pursuing our passions with determination and perseverance.
    • Follow your passion, even if it doesn't fit societal expectations. Success can come from pursuing what you love, regardless of preconceived notions of what defines achievement.
    • Pursuing your passion with dedication and overcoming obstacles is essential, regardless of external influences or challenges that may arise.
    • The length of puberty and the onset of growth hormone can affect a person's lifespan and success in their chosen field. Passion and enjoyment for an activity are crucial for achieving excellence.
    • Tony Hawk's humility and grounded nature stemmed from never actively seeking fame, but his success in skateboarding taught him the importance of connecting with others and making wise financial decisions.
    • Stay focused and dedicated to your craft, ignore negative opinions and labels, and keep pushing yourself to improve. Success may take time and patience, but it's attainable if you remain determined and passionate.
    • Approach challenges systematically and persistently for success in any endeavor.
    • Tony Hawk's success in skateboarding highlights the significance of having the right mindset, unwavering dedication, and the ability to creatively solve problems in achieving goals.
    • Inspiration can come from unexpected moments, and it is important to be open to new ideas. Dedication and perseverance are key to achieving success and finding joy in pushing boundaries.
    • Success in any field requires more than just natural talent. Drive, discipline, and perseverance are key factors that can help individuals surpass those with natural talent who lack discipline.
    • Tony Hawk's determination to overcome setbacks and push his limits showcases the importance of perseverance and mental strength in achieving success and fulfillment.
    • Listening to medical professionals, prioritizing personal well-being, and setting individual goals are important factors in a successful recovery process.
    • Skateboarders have shifted their mindset towards prioritizing their health and well-being, treating skateboarding as a professional sport and embracing healthier lifestyle choices.
    • Skateboarding has transformed from a carefree pastime to a structured sport, with resources, support, and recognition, influenced by top skaters, mental health promotion, and popular culture.
    • Tony Hawk's persistence, belief in his concept, and willingness to seize opportunities led to the creation of a groundbreaking skateboarding video game that propelled him to great success.
    • Tony Hawk's success was not just due to his talent but also his smart financial decisions, such as investing in real estate and starting his own skateboarding company.
    • Tony Hawk's success is attributed to his willingness to work hard, adapt to challenges, and make strategic decisions, proving that success requires more than just skill in a specific field.
    • Tony Hawk prioritizes skateboarding over other sports to avoid risking his skate career and acknowledges the time commitment required for other activities. He also supports his children's independent pursuit of their own passions.
    • Tony Hawk's parents, despite their untimely passing and struggles with Alzheimer's, played a vital role in shaping his success and creating a supportive community within the skateboarding world.
    • Creating a safe space, fostering a sense of community, and finding inspiration in meaningful experiences can lead to personal growth and fulfillment.
    • Female skaters have made significant strides in the skateboarding world, thanks to pioneers and platforms like Instagram, showing the power of representation and inclusivity.
    • The increasing acceptance and recognition of women in skateboarding has led to equal divisions, prize money, and opportunities, allowing more women, including moms and older women, to participate and learn how to skate.
    • The inclusivity and diversity within skateboarding create a supportive environment where individuals of all ages and backgrounds inspire each other, leading to personal growth and continuous improvement.
    • Tony Hawk faces challenges with autograph resellers and intrusive fans, but his nonprofit organization works towards improving underserved communities through skateparks.
    • Tony Hawk's dedication to creating safe spaces for skateboarders and promoting skateboarding as a positive culture has inspired generations and contributed to the growth of the sport.
    • Tony Hawk's influence in skateboarding extends beyond the sport itself. He demonstrates the value of pursuing passions, making a positive impact, and leaving a lasting legacy.

    📝 Podcast Summary

    Tony Hawk: A Story of Determination and Perseverance

    Tony Hawk embodies incredible drive, vision, and persistence. He has been at the forefront of skateboarding for over 40 years, pushing the sport forward with his innovative maneuvers and tricks. Despite suffering a career-ending injury, he not only recovered but went back to the very trick on which he broke his femur and completed it successfully. Tony demonstrates the importance of setting goals and continually evolving them throughout all stages of life. He is a consummate professional, showing up with kindness, respect, and complete commitment to his craft. Tony's story inspires us to pursue our passions, overcome obstacles, and achieve our goals with determination and perseverance.

    Tony Hawk's Journey: From Hobby to Passion

    Tony Hawk's journey in skateboarding began as a hobby and a means of transportation. As a child, he didn't have a clear self-concept or aspirations of becoming a professional athlete. Despite excelling in advanced classes, he felt classified as a nerd rather than a standout athlete. However, when he discovered skateboarding and its unique possibilities, he found his passion. Tony's interest in skating grew as he saw skaters in magazines and as new skateparks opened up. He ultimately quit other sports and dedicated himself to skateboarding. This conversation highlights the importance of finding passion and pursuing it, even when it may not align with societal expectations or predefined paths to success.

    Tony Hawk's Skateboarding Journey: Passion, Challenges, and Independence

    Tony Hawk's initial experience with skateboarding, witnessing people fly around like magic, sparked his passion and determination to pursue it. He was drawn to the sense of being a daredevil and doing it independently, without relying on a team or coach. Tony's parents played a unique role in his skateboarding journey, with his dad's involvement and support, as well as organizing events, but also causing some challenges with favoritism and intrusion on his friends' skateboarding scene. Tony had to overcome obstacles, including his small size and concerns about his age, but his dedication and skill in skateboarding were undeniable. This conversation highlights the importance of finding passion and pursuing it wholeheartedly, even in the face of challenges and external influences.

    The Impact of Puberty and Growth Hormone on Lifespan, Success, and Physical Abilities

    The length of puberty and the onset of growth hormone can have implications for a person's lifespan and success in their chosen field. It was noted that some individuals go through puberty quickly, while others experience a longer period of development. The discussion also highlighted the connection between a late growth spurt and a longer life, as well as the impact of growth hormone on physical abilities. Tony Hawk's own experience of going through puberty and gaining confidence through increased height and strength was identified as a significant advantage in his skateboarding career. Furthermore, it was emphasized that passion and enjoyment for an activity are essential for achieving excellence, even when financial rewards are minimal.

    Tony Hawk's Journey from Uncomfortable Fame to Humble Success

    Tony Hawk never sought fame and was initially uncomfortable with the attention he received. Despite his fame from a young age, Tony remained grounded and avoided the pitfalls often associated with being a celebrity. He credits his humility to never actively pursuing fame as a goal. However, Tony's success and recognition in skateboarding made him happy, even though he never expected it. He struggled with how to act and interact with others, often appearing aloof or arrogant. It was only through the encouragement of others, like his friend Stacy Peralta, that Tony learned to break out of his comfort zone and connect with fans. Additionally, Tony's father played a pivotal role in guiding his financial decisions, urging him to invest wisely and prioritize long-term stability.

    Perseverance and passion triumph over criticism and adversity.

    Perseverance and genuine passion can lead to success, even in the face of criticism and adversity. Tony Hawk's journey as a skateboarder highlights the importance of staying focused and dedicated to one's craft, regardless of negative opinions or labels. Despite being initially criticized and labeled as a "trick skater" or "robot skater," Tony Hawk continued to push himself and improve his skills. Over time, with more height and impressive tricks, he gained acceptance and recognition. This conversation serves as a reminder that being determined and passionate about what you love can lead to achieving greatness, even if it takes time and patience.

    Tony Hawk's systematic approach to skateboarding

    Tony Hawk's success and ability to perform challenging tricks in skateboarding stemmed from his drive, dedication, and systematic approach. He recognized the importance of building a solid foundation by mastering basic tricks and gradually progressing to more complex maneuvers. Tony strategically combined existing tricks, considering factors such as body position and timing, to create new and innovative combinations. He emphasized the precision required in executing tricks, highlighting the need for landing on specific parts of the skateboard and maintaining balance. Tony's unwavering commitment to perfecting his skills led to his mastery of difficult tricks, even when they seemed impossible. This mindset and approach can be applied beyond skateboarding, serving as a reminder to approach challenges systematically and persistently.

    Tony Hawk's Skateboarding Journey: Mindset and Dedication

    Tony Hawk's ability to perform difficult skateboarding tricks requires immense focus, commitment, and mental clarity. He explains that landing tricks like a right 360 shove 5.0 to coming in forward is a whole different challenge compared to doing it in reverse. Tony emphasizes the difficulty of finding the right position and the intense concentration required to execute the trick successfully. He also mentions how visualization and dreams play a role in his skateboarding journey. Furthermore, Tony's experiences in dreams reflect the limitations and frustrations he faced before his injury. Overall, this conversation underscores the importance of mindset, dedication, and creative problem-solving in achieving skateboarding goals.

    The Power of Inspiration and Dedication

    Inspiration can strike in unexpected moments, even in the liminal state between wakefulness and sleep or during mundane activities. Tony Hawk's groundbreaking tricks, like the backside burial, were born out of these moments of inspiration and experimentation. It is important to be open to new ideas and allow oneself to think outside the box. Additionally, the conversation emphasizes the importance of practice and perseverance in achieving success. Tony Hawk's dedication to mastering new tricks and his willingness to put in weeks of preparation demonstrates that hard work pays off. Finally, the conversation highlights the joy and fulfillment that comes from pushing boundaries and achieving personal milestones.

    The Importance of Drive, Discipline, and Perseverance in Achieving Success

    Success in any field, whether it's sports, academics, or business, requires more than just natural talent. Tony Hawk emphasizes the importance of drive, discipline, and perseverance. He shares that he didn't start out as a natural skater and struggled initially, but his dedication and determination allowed him to become one of the best. This applies to other areas as well, where individuals who are driven and put in the effort can surpass those with natural talent who lack discipline. It's not just about being chosen or having the right genetics, but about utilizing one's natural abilities and consistently working hard to achieve progress.

    Tony Hawk's Unwavering Drive and Perseverance in Skateboarding

    Tony Hawk's determination to achieve his goals and return to skateboarding after a serious injury is driven by his deep personal desire. Despite facing major setbacks and the concerns of his wife, he remains committed to pushing his own limits and finding his "happy place" on the vert ramp. Hawk's ability to recover quickly and continue pursuing his passion is considered superhuman by others, highlighting the importance of perseverance and mental strength. While he may not always follow professional advice or take the safest route, Hawk's unwavering drive and willingness to take risks play a significant role in his ongoing success and fulfillment.

    Balancing Medical Advice and Personal Well-being in Recovery

    Tony Hawk's recovery from his non-union fracture required a balanced approach. He followed the advice of medical professionals by undergoing surgery and abstaining from skating for two months. However, he also recognized the importance of prioritizing his own well-being during the recovery process. He was disciplined in his diet, sleep, and overall lifestyle, and even took advantage of speaking engagements to stay engaged and make the most of his recovery time. Hawk's determination to come back at his own pace and not compare his recovery to others demonstrates the importance of listening to medical advice while also recognizing individual differences in healing and pursuing recovery in a way that is sustainable and personally fulfilling.

    The Evolution of Skateboarding: Embracing Health and Well-being

    Skateboarding has evolved into a serious sport with athletes who prioritize their health and well-being. In the early days, skateboarding was associated with a rebellious and carefree culture, where drinking and indulging in unhealthy habits were prevalent. However, Tony Hawk recognized the importance of taking care of his body to enhance his performance. Today, skateboarders have shifted their mindset, focusing on nutrition, sleep, physical therapy, and overall well-being. They understand the value of treating skateboarding as a professional sport and have embraced healthier lifestyle choices. This evolution demonstrates a significant change within the skateboarding community, where athletes now prioritize resilience and respect their bodies like any other serious athlete.

    The evolution of skateboarding: from casual activity to serious sport

    Skateboarding has evolved from a casual activity into a serious sport. Initially, skateboarding was associated with partying and carefree behavior, but as the industry grew, people started taking it more seriously. Despite the diversity within skateboarding, with some skaters still focused on the rebellious and non-competitive aspects, the sport has become more organized and structured. Skaters now have access to resources, trainers, sponsors, and professional support, similar to other elite athletes. The increased recognition and acceptance of skateboarding as a sport has been influenced by factors such as the success of top skaters, the promotion of mental health and personal expression, and the popularization of the sport through mediums like video games.

    Tony Hawk's Journey: From Skateboarding to Video Game Success

    Tony Hawk's interest in video games and technology, combined with his passion for skateboarding, led to the genesis of a groundbreaking video game. Despite initial skepticism from console and software manufacturers, Tony Hawk's persistence and belief in the concept eventually paid off when Activision approached him about working on a skate game. The early version featured Bruce Willis on a skateboard in a desert wasteland, but it had the intuitive mechanics and right engine that Tony Hawk saw as the foundation for something special. The development process involved constant feedback and collaboration, with Tony Hawk confident that skateboarders would appreciate the game. Released in 1998, the game coincided with the rise of skateboarding's popularity and Tony Hawk's own career, propelling him to great success with a half-million-dollar buyout offer. This conversation highlights the importance of seizing opportunities, believing in one's ideas, and combining passions to bring about innovation and success.

    Tony Hawk's Financial Success Journey

    Tony Hawk's success was not just a result of his talent and fame, but also his ability to make smart financial decisions. Despite being a young athlete with early success, Tony was guided by his dad and learned the importance of investing in real estate at a young age. He bought a four-acre property and built ramps on it, which helped propel his skating career. However, he soon realized that living beyond his means was unsustainable, especially during a period of slow skating days. He made the shrewd decision to sell the property, take the equity, and start Birdhouse, a skateboarding company. Tony's ability to adapt, cut back on expenses, and make wise financial decisions played a crucial role in his long-term success.

    Tony Hawk's Journey to Success: Hard Work, Adaptability, and Seizing Opportunities

    Tony Hawk's journey to success was marked by hard work, adaptability, and a willingness to take on any opportunity that came his way. Despite facing financial challenges, he made ends meet by taking on random jobs and being a stunt skater for commercials. He also embraced the necessity of forming his own skateboard company, Birdhouse, and took on the roles of team manager and owner. Tony Hawk's determination and resilience were evident as he traveled with his team, despite the hardships and discomforts they faced. He recognized the importance of punctuality and professionalism, even in an industry known for its looseness. Furthermore, his interests in music, cars, and video games added to his multifaceted persona. Overall, the key takeaway is that Tony Hawk's success was not only a result of his skateboarding skills, but also his ability to adapt and make strategic decisions.

    Maintaining Focus on Skateboarding Amidst Other Hobbies and Interests

    Tony Hawk has managed to maintain his focus on skateboarding as his main passion and career, despite having numerous other hobbies and interests. He acknowledges that he has respect for sports like motocross and finds them exciting, but he consciously pulls away from them to avoid risking his skate career and potential injuries. While he still enjoys activities like surfing, snowboarding, and car racing on a casual level, he recognizes that they require a significant amount of time and cannot be pursued with the same dedication as skateboarding. Additionally, Tony Hawk talks about his children's involvement in skateboarding and how they have developed their own skills and passions independent of his influence.

    The Profound Influence of Tony Hawk's Parents in His Life and Career

    Tony Hawk's parents played a significant role in his life and career. Despite his father's passing when Riley, Tony's youngest child, was only two, he got a chance to meet him. Tony's mother also witnessed some of Riley's success but suffered from Alzheimer's disease. Tony's father, a sports enthusiast, would have been amazed to see skateboarding become an Olympic sport, considering his love for competition and the Olympics. Tony's parents, particularly his father, had a profound impact on him and the skateboarding community. They were incredibly supportive and played a crucial role in fostering a sense of family and belonging for the misfits and lost kids in the skateboarding world.

    Building Supportive Environments and Finding Inspiration

    Creating a safe space and fostering a sense of community can give individuals a sense of purpose and fulfillment. Tony Hawk's father created this safe space for him and others, which allowed him to thrive and make up for his difficult childhood. The importance of bringing people together and forming connections is highlighted by Tony's mother, who prioritized gatherings and emphasized the value of family. These experiences with community helped shape Tony's own parenting approach. Additionally, the power of music to inspire and energize is evident in Tony's playlist, which he carefully curated to motivate himself during skateboarding sessions. This conversation emphasizes the significance of building supportive environments and finding inspiration in meaningful experiences.

    The Evolution of Female Skateboarding: Breaking Down Gender Barriers

    Skateboarding has evolved tremendously over the years, especially in terms of diversity and inclusion. In the past, skateboarding was dominated by male skaters, and female skaters were often ridiculed and faced challenges. However, thanks to pioneers like Kara Beth Burnside and Patty Hoffman, as well as the determination of other female skaters, the skateboarding scene has seen a significant shift. Now, there are more girls and women participating in skateboarding, showcasing their skills, and gaining respect. Platforms like Instagram have played a crucial role in highlighting their talents and connecting female skaters worldwide. This evolution demonstrates the power of representation and breaking down gender barriers in traditionally male-dominated sports like skateboarding.

    The Growing Acceptance and Recognition of Women in Skateboarding

    The acceptance and recognition of women in skateboarding has grown over the years. It has become more common and widely accepted, with equal divisions and disciplines for men and women in major events like the Olympics. This shift not only led to a women's event being included but also brought about equal prize money and attention. As a result, more women, including moms and older women, are now participating in skateboarding and learning how to skate. The change in attitude is evident, with parents encouraging their kids to skate, which was rare in the past. This shift marks a significant milestone in the skateboarding community, paving the way for more inclusivity and opportunities for women skateboarders.

    The Power of Community and Progression in Skateboarding

    Skateboarding fosters a unique sense of community and progression. It is incredible to witness individuals of different ages and backgrounds coming together to skate and inspire one another. Whether it's parents rediscovering the joys of skateboarding through their children, or veteran skateboarders mentoring and learning from younger generations, the inclusivity and diversity within skateboarding are remarkable. The exchange of ideas and feedback between skaters of all levels propels the sport forward and pushes boundaries. This conversation highlights the value of surrounding oneself with individuals who approach the same activity in different ways, as it leads to personal growth and continuous improvement.

    Autograph Troubles and Philanthropic Endeavors of Tony Hawk

    Tony Hawk's autograph has become a highly sought-after commodity, but it has also attracted unwanted attention from resellers and intrusive fans. There has been an increase in people trying to obtain his signature solely for the purpose of selling it, even to the extent of hacking into his flight information. This has made it difficult for Tony to differentiate between genuine skate fans and those who are just looking to profit. As a result, the overall experience of signing autographs has been negatively affected. On a more positive note, Tony Hawk's philanthropic efforts through his nonprofit organization, the Skatepark Project, aim to support underserved communities by developing public skateparks and providing resources to the community.

    The Crucial Role of Skateparks and Tony Hawk's Foundation

    Skateparks play a crucial role in providing support and a sense of community for skateboarders, especially for those who lack resources and opportunities. The conversation highlights the importance of organizations, such as Tony Hawk's foundation, in helping to fund and create skateparks across different regions. Skateparks serve as lifelines for skateboarders, offering a safe space to skate, connect with others, and shape their identities. Tony Hawk's dedication to advocating for public skateparks and promoting skateboarding as a diverse and positive culture is commendable. His resilience and passion for skateboarding have inspired generations of skateboarders and continue to contribute to the growth and progression of the sport.

    Appreciating Tony Hawk's Impact on Skateboarding and Life

    Tony Hawk is highly regarded as the ambassador for skateboarding, appreciated for his shrewdness, prudence, punk rock spirit, and philanthropic efforts. Andrew Huberman expresses his gratitude for Tony Hawk's impact on skateboarding and his positive influence in the game of life. Tony Hawk acknowledges that the ethos of skateboarding shines through on Andrew Huberman's show and appreciates the support given to the skateboarding community. Overall, this conversation highlights the admiration and respect Tony Hawk has earned, not only for his contributions to skateboarding but also for his character and legacy. It emphasizes the importance of embracing one's passions and making a positive impact in both personal and professional endeavors.

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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