Here are the 10 most popular Huberman Lab episodes of 2023: #1: Leverage Dopamine to Overcome Procrastination & Optimize Effort hubermanlab.com/episode/levera…

All of the past issues of the Huberman Lab Neural Network Newsletter are accessible at zero cost (no sign-up required).

Here are the most popular newsletters: #1: Foundational Fitness Protocol hubermanlab.com/foundational-f…

Here are the 10 most popular episodes from the Huberman Lab podcast in 2022 #1: What Alcohol Does to Your Body, Brain & Health | Episode 86 hubermanlab.com/what-alcohol-d…

Science-based tools to reduce stress:

1) In Real Time
Physiological Sigh: double-inhale (nasal), then extended exhale to lungs empty (mouth); 1-3X.

2) Raise Stress Threshold
Uncomfortable (but safe) cold exposure.
~12 min per week; 1-5min per session. Details and references in episodes on Master Stress & Cold Exposure at hubermanlab.com all episodes are time stamped, references in captions, and links provided in newsletters which are also zero cost at Hubermanlab.com.

There was a FDA ruling that NMN is now a drug. There has not (yet) been a call to remove it from supplement sales. There has been a flood of orders. No one knows if/when sales will be halted. My suggestion: learn about NMN vs NR & stand by for more. For those interested in these topics, @CharlesMBrenner is the best expert on NR. @davidasinclair popularized NMN. Debates aside, maybe someone can voice what each of these has been shown to do in humans, in mice and what anecdotally people experience. (With caveats in mind).

In the 1960s and 1970s, psychedelics & meditation were considered conceptually close in academia b/c of their relationship to consciousness, mysticism etc. Now both are the focus of clinical trials, draw substantial funding and PubMed citations are growing, as well as their use. hubermanlab.com/dr-matthew-joh… @Drug_Researcher

The “complete fitness” program on the HLP out now:
Day 1: Long 1.5-3hr (weight vested) hike
Day 2: Legs
Day 3: Heat (20min)/Cold (2-5min) x 3
Day 4: Cardio 30min (~Zone 3)
Day 5: Torso
Day 6: Cardio 20min HIIT (~Zone 4/5)
Day 7: Arms, calves, neck It is designed to be a template to be modified according to specific needs but it does check off all the boxes of research supported thresholds for cardiovascular and resistance training for men and women. Details on sets, reps, rest etc. in the episode: hubermanlab.com/fitness-toolki…

Announcing Huberman Lab Premium & scientific research fund

- Monthly AMA episode
- 1-2 clips per month illustrating a practical technique or specific tool
- Full episode & AMA transcripts (coming soon)
- Year-end recaps on money raised & research funded

hubermanlab.com/premium We will continue to post our usual Monday podcast episodes. They will not be shortened or adjusted in any way.

Here are 5 steps to enhance your quality of connection with yourself and others 1) Get Thanks

Neuroimaging, EEG (brain electrical recording) and psychology studies show that the positive effects of a gratitude practice primarily occur when we receive, not when we give, gratitude.

Here's a simple toolkit to help improve sleep: 1) View sunlight by going outside within 30-60 minutes of waking. Do that again in the late afternoon, prior to sunset. If you wake up before the sun is out and you want to be awake, turn on artificial lights and then go outside once the sun rises.

Here are the 10 most popular episodes from the Huberman Lab Podcast in 2021 (in order of most downloads) #1: Controlling Your Dopamine For Motivation, Focus & Satisfaction | Episode 39 hubermanlab.com/controlling-yo…

Raising your stress threshold & not getting triggered is not a mysterious process. It involves learning to suppress action and speech despite high levels of adrenaline. Science supported tools for this = ice baths, cold showers, cyclic hyperventilation w/60sec pauses every min. Of course be smart: don’t do the hyperventilation in water (!) and realize that the goal is not to become passively detached to your experience but rather to maintain mental clarity and adaptive decision making despite the increased adrenaline in your brain and body.