Explore how meditation can help you recognize the mind’s sense of a separate self. Learn why attention, thought, and “observer” feel like “me,” and how inquiry can create psychological freedom.

Meditation as Inquiry: Self, Consciousness, and Psychological Freedom

Essentials: Using Meditation to Focus, View Consciousness & Expand Your Mind | Dr. Sam Harris

Sam Harris

Sense of Self, Meditation Purpose; Flow

Self Awareness, Self-Talk & Mental Chatter

Mindfulness, Distractibility

Meditation, Benefits, “Sky-like Mind”; States of Self

Meditation Practice, Mindfulness & Freedom

Psychedelics, Consciousness

Process vs Achieving Goals, Fulfillment in Present

See Andrew Huberman live in New York, Los Angeles & San Francisco:
https://go.hubermanlab.com/protocols-event

 In this Huberman Lab Essentials episode, my guest is Dr. Sam Harris, PhD, a neuroscientist, bestselling author, and world-renowned meditation teacher whose work focuses on consciousness, ethics, and religion. We discuss how meditation can help us better understand the nature of the self and transform the conscious experience. Sam also explains how meditation can help overcome universal challenges such as distractibility, mental chatter and emotional reactivity, which can allow for greater focus and fulfillment in the present moment.  

Show notes: https://go.hubermanlab.com/sle95XX

Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5

Huberman Lab
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Dr. Sam Harris
Website: https://www.samharris.org
Instagram: https://www.instagram.com/samharrisorg
YouTube: https://www.youtube.com/channel/UCNAxrHudMfdzNi6NxruKPLw
Facebook: https://www.facebook.com/Samharrisorg

Timestamps
00:00:00 Sam Harris
00:00:21 Sense of Self, Meditation Purpose; Flow
00:08:37 Self Awareness, Self-Talk & Mental Chatter
00:13:26 Mindfulness, Distractibility
00:18:37 Meditation, Benefits, “Sky-like Mind”; States of Self
00:24:39 Meditation Practice, Mindfulness & Freedom
00:27:23 Psychedelics, Consciousness
00:31:21 Process vs Achieving Goals, Fulfillment in Present

#hubermanlab 

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Discover how neuroplasticity supports skill growth and cognitive capacity throughout adulthood—why refining skills matters more than “more neurons,” and what research suggests about novelty, practice, and brain health.

The Science of Neuroplasticity: Learn Faster at Any Age

Accelerate Learning & Increase Cognitive Capacity | Dr. Tommy Wood

Tommy Wood

Neuroplasticity; Neurogenesis; Synaptic Pruning

Aging & Neuroplasticity; Familiar vs Novel Tasks

Protocols Book; Sponsor: David

Aging, Training & Processing Speed

Enhancing Neuroplasticity with Age, Tool: Motor & Cognitive Challenge

Learning New Skills, Dance, Sports, Arts; Psychological Benefits of Challenge

Flow, Clutch States; Virtuosity

Power of Practice

Sponsor: AG1

Tools for Focused Work & Learning; Distractions

Nutrition for Brain Health, Dementia; Critical Nutrients

Nutrient Timing, Supplementation; Omega-3s, Tool: Blood Tests

Sponsor: Function

Enhancing Brain Health, Nutrition & Supplements

GLP-1s, Peptides, Supplements & Evaluating Efficacy

Stimulants: Feeling vs Performance

Exercise & Enhancing Cognitive Function, Tool: Optimize Exercise Volume

Long-Term Cognitive Health & Exercise, HIIT

Sponsor: Rorra

Cortisol Benefits, Acute vs Chronic Stress

Resistance & Aerobic Exercise, Brain Gray & White Matter, Cognitive Health

Cognitive Decline, Dementia, Alzheimer’s Disease, Modifiable Risk Factors

Shingles Vaccine & Dementia Risk; Tool: Avoid Illness for Cognitive Health

Concussion, Traumatic Brain Injury (TBI), Creatine

Treating TBI, Supplements, Physical Therapy

Strongman Competition

Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

See Andrew Huberman live in New York, Los Angeles & San Francisco:
https://go.hubermanlab.com/protocols-event

 Dr. Tommy Wood, BM, BCh, PhD, is a professor of neuroscience at the University of Washington and an expert on brain health, neuroplasticity, and cognitive performance. Dr. Wood explains how to use specific forms of exercise, dietary strategies, and compounds to enhance the rate and stability of mental and/or physical skill development. We also discuss science-based tools to preserve cognitive function, reduce dementia risk, and offset loss of memory after a concussion or other brain injury. This episode provides practical, science-based tools for learning new information and skills and for improving your overall ability to learn.

Show notes: https://www.hubermanlab.com/episode/accelerate-learning-and-increase-cognitive-capacity-tommy-wood

Pre-order Protocols: https://protocolsbook.com

Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David: https://davidprotein.com/huberman
Function: https://functionhealth.com/huberman
Rorra: https://rorra.com/huberman

Huberman Lab
Website: https://www.hubermanlab.com 
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Dr. Tommy Wood
Website: https://www.drtommywood.com
The Stimulated Mind (book): https://amzn.to/4b3H8dU
Academic profile: https://www.peds.uw.edu/directory/thomas-ragnar_wood/1778 
Publications: https://www.drtommywood.com/publications 
BetterBrain: https://www.betterbrain.com
Better Brain Fitness podcast:  https://www.brainjo.academy/the-better-brain-fitness-podcast 
Instagram: https://www.instagram.com/drtommywood
X: https://x.com/DrRagnar 
LinkedIn: https://www.linkedin.com/in/tommy-wood-35b685a8 

Timestamps
00:00:00 Tommy Wood
00:04:05 Neuroplasticity; Neurogenesis; Synaptic Pruning
00:11:11 Aging & Neuroplasticity; Familiar vs Novel Tasks
00:14:33 Protocols Book; Sponsor: David 
00:16:49 Aging, Training & Processing Speed
00:21:56 Enhancing Neuroplasticity with Age, Tool: Motor & Cognitive Challenge
00:26:56 Learning New Skills, Dance, Sports, Arts; Psychological Benefits of Challenge
00:36:50 Flow, Clutch States; Virtuosity
00:46:59 Power of Practice
00:50:55 Sponsor: AG1
00:52:14 Tools for Focused Work & Learning; Distractions
01:00:17 Nutrition for Brain Health, Dementia; Critical Nutrients
01:06:56 Nutrient Timing, Supplementation; Omega-3s, Tool: Blood Tests
01:16:41 Sponsor: Function
01:18:19 Enhancing Brain Health, Nutrition & Supplements
01:23:10 GLP-1s, Peptides, Supplements & Evaluating Efficacy
01:32:56 Stimulants: Feeling vs Performance
01:37:18 Exercise & Enhancing Cognitive Function, Tool: Optimize Exercise Volume
01:43:18 Long-Term Cognitive Health & Exercise, HIIT
01:47:17 Sponsor: Rorra
01:48:31 Cortisol Benefits, Acute vs Chronic Stress
01:54:24 Resistance & Aerobic Exercise, Brain Gray & White Matter, Cognitive Health
02:03:37 Cognitive Decline, Dementia, Alzheimer’s Disease, Modifiable Risk Factors
02:09:47 Shingles Vaccine & Dementia Risk; Tool: Avoid Illness for Cognitive Health
02:18:28 Concussion, Traumatic Brain Injury (TBI), Creatine
02:24:04 Treating TBI, Supplements, Physical Therapy
02:32:16 Strongman Competition
02:38:51 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

#hubermanlab #science #health 

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Learn the science behind bipolar disorder—how mania, hypomania, and depression differ, why symptoms don’t follow a predictable pattern, and what clinicians look for to guide effective treatment.

Bipolar Disorder Explained: Mania, Hypomania, Treatment & Recognition

The Science & Treatment of Bipolar Disorder | Huberman Lab Essentials

Bipolar Disorder

Bipolar I; Manic Episode Symptoms

Bipolar II, Hypomania; Depressive Episodes & Cycling

Lithium Discovery, Dr. John Cade, Uric Acid

Lithium Urate & Guinea Pigs, Control Experiments

Lithium Salts Paper, Toxicity & Monitoring

How Lithium Works: Inflammation & Neuroprotection

Exteroception vs. Interoception, Neural Circuit Atrophy

Drug vs. Talk Therapies

Cognitive Behavioral Therapy, Interpersonal & Social Rhythm Therapy

Electroconvulsive Therapy (ECT), Treatment-Resistant Depression

Caution: Rely on Prescribed Treatment, Suicide Risk

Tool: Lifestyle Support, Sleep, Exercise, Nutrition & Sunlight

Tool: Inositol & Omega-3 Fatty Acids, Fish Oil Study

Full Picture of Treatment

Creativity & Mood Disorders, Eminent Individuals Study

Recap & Key Takeaways

See Andrew Huberman live in New York, Los Angeles & San Francisco:
https://go.hubermanlab.com/protocols-event

 In this ⁠Huberman Lab Essentials⁠ episode, I explain the biology, symptoms and types of bipolar disorder (sometimes called bipolar depression), a condition characterized by extreme, maladaptive shifts in energy, mood and perception. I describe the diagnostic criteria that distinguish bipolar I from bipolar II, including mania and hypomania and the different patterns of mood cycling. I discuss the remarkable history and discovery of lithium and how it works, in part by reducing inflammation, providing neuroprotection and supporting the interoceptive neural circuits affected in bipolar disorder. I also cover talk therapies, electroconvulsive therapy and nutraceuticals such as omega-3 fatty acids and inositol, and I explore the intriguing relationship between mood disorders and creativity. This episode should interest anyone who has or knows someone with bipolar disorder, as well as those interested in how the brain balances mood, energy and focus.

Show notes: https://go.hubermanlab.com/wH7DHIu

Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5

Follow Huberman Lab
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TikTok: https://www.tiktok.com/@hubermanlab 
LinkedIn: https://www.linkedin.com/in/andrew-huberman
Website: https://www.hubermanlab.com 

Timestamps
00:00:00 Bipolar Disorder
00:01:09 Bipolar I; Manic Episode Symptoms
00:05:00 Bipolar II, Hypomania; Depressive Episodes & Cycling
00:07:30 Lithium Discovery, Dr. John Cade, Uric Acid
00:11:03 Lithium Urate & Guinea Pigs, Control Experiments
00:13:20 Lithium Salts Paper, Toxicity & Monitoring
00:14:30 How Lithium Works: Inflammation & Neuroprotection
00:15:50 Exteroception vs. Interoception, Neural Circuit Atrophy
00:17:31 Drug vs. Talk Therapies
00:18:10 Cognitive Behavioral Therapy, Interpersonal & Social Rhythm Therapy
00:20:00 Electroconvulsive Therapy (ECT), Treatment-Resistant Depression
00:21:37 Caution: Rely on Prescribed Treatment, Suicide Risk
00:22:29 Tool: Lifestyle Support, Sleep, Exercise, Nutrition & Sunlight
00:23:30 Tool: Inositol & Omega-3 Fatty Acids, Fish Oil Study
00:25:30 Full Picture of Treatment
00:26:40 Creativity & Mood Disorders, Eminent Individuals Study
00:30:00 Recap & Key Takeaways

#hubermanlab #science #health

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Learn why familiarity isn’t the same as memory, how metacognition reveals gaps, and what retrieval practice and deeper learning can do to strengthen cognitive function across the lifespan.

Memory & Cognitive Skills: Improve Recall at Any Age (Science-Backed Tips)

How to Improve Your Memory & Cognitive Function at Any Age | Dr. Alan Castel

Dr. Alan Castel

What Is Memory?, Reconstruction & Metacognition

Mnemonics, Remembering Names & Deeper Learning

The Penny & Apple Logo, Noticing vs Seeing, Learning Through Mistakes

Sponsors: Wealthfront & Helix

Neuroplasticity, Frustration, Curiosity & Mindset

Maintaining vs Learning New Things, Habits, Novelty & Emotional Memory

"Mental Photographs," Photo-Taking & Imagining the Future

Eyewitness Memory, the Ronald Cotton Case, Confidence vs Accuracy

Medium-Term & Prospective Memory, Hotel Fire Exits

When Habits Turn Lethal, Aviation & Human Error

Why Memory Changes With Age; Alzheimer's & the Nun Study

Exercise & Hippocampal Volume, Falls & Balance

SuperAgers & Athletes; Regret, Balance & Being Driven

Age Stereotypes, Subjective Age & Positive Age Beliefs

Goals & Plans, Scams; Anterior Midcingulate Cortex & SuperAgers

Culture, Resilience, Blue Zones & COVID

Adversity, the Positivity Effect & Intergenerational Learning

Sponsor: Lingo

Limitations & Purpose; Time, Family & Connection

Deliberately Building Memories; the ABCs of Successful Aging

Following Your Interests; Castel's Path & Older Adults

Mental Simulations, Curiosity Studies & Selectivity

Socioemotional Selectivity Theory; Steve Jobs & Lifespan

The Secret to Successful Aging; State vs Trait Curiosity

Scams & AI Voice Cloning

John Wooden, Wisdom, Love & Balance

Learning Through Mistakes; Does the Brain Get Better With Age?

Conclusion, Better With Age

Dr. Alan Castel, PhD, is a professor of psychology at the University of California, Los Angeles (UCLA) and one of the world's foremost experts on human memory and cognitive aging. We discuss what science actually tells us about how to improve our learning ability and memory at any age. We also discuss how memory works, why all planning and imagination about the future is based on the past, false memories, and how to leverage curiosity, emotion, and self-testing retrieval practice to stamp in memories for the long term. We discuss what "superagers"—people who actually improve their cognitive capacity with age—do differently than everyone else. This episode is for anyone interested in the science of memory and tools to maintain and improve your memory across the lifespan.

Show notes: https://go.hubermanlab.com/5RRf5z9

Thank you to our sponsors
AG1: ⁠https://drinkag1.com/huberman⁠
Wealthfront*: ⁠https://wealthfront.com/huberman⁠
Helix Sleep: ⁠https://helixsleep.com/huberman⁠
Function: ⁠https://functionhealth.com/huberman⁠
Lingo: ⁠https://hellolingo.com/huberman⁠

Huberman Lab
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Dr. Alan Castel
Lab website: https://castel.psych.ucla.edu 
Book (Better with Age): https://amzn.to/4yl6tK8

*Timestamps*
00:00:00 Dr. Alan Castel
00:02:41 What Is Memory?, Reconstruction & Metacognition
00:04:49 Mnemonics, Remembering Names & Deeper Learning
00:08:22 The Penny & Apple Logo, Noticing vs Seeing, Learning Through Mistakes
00:10:43 Sponsors: Wealthfront & Helix
00:14:05 Neuroplasticity, Frustration, Curiosity & Mindset
00:17:42 Maintaining vs Learning New Things, Habits, Novelty & Emotional Memory
00:24:28 "Mental Photographs," Photo-Taking & Imagining the Future
00:29:28 Eyewitness Memory, the Ronald Cotton Case, Confidence vs Accuracy
00:35:07 Medium-Term & Prospective Memory, Hotel Fire Exits
00:40:28 Sponsor: AG1
00:41:47 When Habits Turn Lethal, Aviation & Human Error
00:49:01 Why Memory Changes With Age; Alzheimer's & the Nun Study
00:52:34 Exercise & Hippocampal Volume, Falls & Balance
00:57:14 SuperAgers & Athletes; Regret, Balance & Being Driven
01:12:08 Sponsor: Function
01:13:45 Age Stereotypes, Subjective Age & Positive Age Beliefs
01:20:02 Goals & Plans, Scams; Anterior Midcingulate Cortex & SuperAgers
01:26:23 Culture, Resilience, Blue Zones & COVID
01:29:18 Adversity, the Positivity Effect & Intergenerational Learning
01:36:31 Sponsor: Lingo
01:38:00 Limitations & Purpose; Time, Family & Connection
01:44:58 Deliberately Building Memories; the ABCs of Successful Aging
01:51:02 Following Your Interests; Castel's Path & Older Adults
01:57:16 Mental Simulations, Curiosity Studies & Selectivity
02:01:19 Socioemotional Selectivity Theory; Steve Jobs & Lifespan
02:07:10 The Secret to Successful Aging; State vs Trait Curiosity
02:11:04 Scams & AI Voice Cloning
02:14:31 John Wooden, Wisdom, Love & Balance
02:17:41 Learning Through Mistakes; Does the Brain Get Better With Age?
02:25:00 Conclusion, Better With Age
02:26:00 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

_*This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. Andrew Huberman receives cash compensation from Wealthfront Brokerage for paid testimonials in his podcast, creating a conflict of interest. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC.  Wealthfront Brokerage is not a bank. The base APY is 3.30% on cash deposits as of January 30, 2026, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 4.05% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Additional terms and conditions apply, which can be found on Wealthfront.com/Huberman.  Funds in the Cash Account are swept to program banks, where it earns the variable APY. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value._

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Learn how obsessive-compulsive disorder works, why anxiety drives compulsions, and how treatment can help you experience distress without performing rituals.

OCD Explained: The Anxiety–Compulsion Loop and Evidence-Based Treatment

The Science & Treatment of Obsessive Compulsive Disorder (OCD) | Huberman Lab Essentials

Obsessive-Compulsive Disorder (OCD)

OCD Prevalence & Impact, Obsessions & Compulsions

Categories: Checking, Repetition & Order; Contamination & Disgust

Anxiety, Fear; Genetic Component of OCD

Neural Circuitry, Cortex, Striatum, Thalamus

Cortico-Striatal-Thalamic Loop; Imaging Studies, SSRIs

Diagnosis, Yale-Brown Obsessive Compulsive Scale (Y-BOCS)

Y-BOCS Categories, Identifying the Core Fear

Tool: Cognitive Behavioral Therapy (CBT) & Exposure Therapy

Anxiety Tolerance, Interrupting the Compulsion

Dr. Helen Blair Simpson, Ritual Prevention, Exposure Sessions

CBT vs Placebo vs SSRIs; Combining Treatments

SSRIs & Serotonin System; Psychiatry & Causality

Cannabis, CBD & OCD; Transcranial Magnetic Stimulation (TMS)

Mindfulness Meditation, Holistic Treatments, NIH

Nutraceuticals, Inositol; Recap & Conclusion

See Andrew Huberman live in New York, Los Angeles & San Francisco:
https://go.hubermanlab.com/protocols-event

 In this Huberman Lab Essentials episode, I explain the biology and psychology of obsessive-compulsive disorder (OCD) and describe the neural circuitry behind repetitive "thought-action loops," including why compulsive actions actually strengthen the underlying obsessions rather than relieve them. I discuss the most effective treatments for OCD, including exposure-based cognitive behavioral therapy and SSRIs, and explain what the research shows about how these compare when used alone versus together. Finally, I describe a specific clinical protocol in which patients are guided into states of anxiety while learning to suppress compulsive responses, retraining the brain to break the OCD cycle.

Show notes: https://go.hubermanlab.com/QiyKONh

Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5

Follow Huberman Lab
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LinkedIn: https://www.linkedin.com/in/andrew-huberman
Website: https://www.hubermanlab.com 
Newsletter: https://www.hubermanlab.com/newsletter

Timestamps
00:00:00 Obsessive-Compulsive Disorder (OCD)
00:00:11 OCD Prevalence & Impact, Obsessions & Compulsions
00:01:54 Categories: Checking, Repetition & Order; Contamination & Disgust
00:04:30 Anxiety, Fear; Genetic Component of OCD
00:07:39 Neural Circuitry, Cortex, Striatum, Thalamus
00:09:56 Cortico-Striatal-Thalamic Loop; Imaging Studies, SSRIs
00:11:02 Diagnosis, Yale-Brown Obsessive Compulsive Scale (Y-BOCS)
00:14:16 Y-BOCS Categories, Identifying the Core Fear
00:16:30 Tool: Cognitive Behavioral Therapy (CBT) & Exposure Therapy
00:18:36 Anxiety Tolerance, Interrupting the Compulsion
00:20:46 Dr. Helen Blair Simpson, Ritual Prevention, Exposure Sessions
00:22:20 CBT vs Placebo vs SSRIs; Combining Treatments
00:24:12 SSRIs & Serotonin System; Psychiatry & Causality
00:25:59 Cannabis, CBD & OCD; Transcranial Magnetic Stimulation (TMS)
00:27:53 Mindfulness Meditation, Holistic Treatments, NIH
00:30:00 Nutraceuticals, Inositol; Recap & Conclusion

#hubermanlab #science 

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Learn what “calm assertive energy” really means with Cesar Millan’s approach—becoming aware of your own state before changing a dog’s behavior. Practical insights, body language, and respectful connection.

Calm Assertive Energy With Cesar Millan: How to Read Your Dog

Raising a Dog & Mastering Calm Assertive Energy | Cesar Millan

Cesar Millan

Animal Instincts & Human Energy

Spirit, Sending Energy, Tool: Silence, Calm & Confident

Sponsors: LMNT & Joovv

Walking Dog; Pack Order, Tool: Picking a Puppy

Human & Dog Hierarchy; Greeting Dog, Tool: No Look, No Touch, No Speak

Calm Dog, Structured Walk, Tool: Weighted Backpack

Sponsor: AG1 & Eight Sleep

Exercise, Discipline & Affection

Relationship to Death, Spirituality

Human Energy, Rescue Dogs; Sensing Stress

Animal Intelligence, Cats; Being a Pack Leader

Calm Greeting, Humanizing Animals, Safety & Security, Anxious Dogs

Safety & Horses, Respecting Dogs; Human Selfishness, Pack Leader

Human Leaders; Pack Order, Prioritizing Affection

Picking Human Partners, Good Pack Leaders

Dog & Testing Boundaries, Tool: Calm & Confidence

Cultivating Self-Awareness & Self-Discipline, Life Values

Clearing Mind, Tool: Cold Plunge

Honoring Pet Death, Celebration, Expressing Sadness

Understanding Energy, Dog Training & Hard Work

Dog Breeds & Exercise, Fostering Dogs; Spay & Neuter, Humping

Petting Dogs; Barking & Destructive Behaviors, Tools: Early Walks, Challenges

Spirit & Instincts, Training Humans; Acknowledgements

Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Protocols Book, Sponsors, Social Media, Neural Network Newsletter

See Andrew Huberman live in New York, Los Angeles & San Francisco:
https://go.hubermanlab.com/protocols-event

 ⁠Cesar Millan⁠ is a world-renowned dog behavior expert. We discuss how to adjust your energy and behavior to ensure your dog is calm and happy and always follows your lead. Cesar shares specific tools for: returning home to your dog each day, structuring their walks, and eliminating aggressive behaviors and anxiety. We discuss how to determine if your dog is front, middle, or back of the pack order—a hardwired feature that determines much of their needs and personality. And we explore how human-human interactions are based on balances in energy, too. Both dog owners and non-owners will gain extremely valuable insights and tools from this episode.

Show notes: https://go.hubermanlab.com/yzljuB4

Pre-order Protocols: https://protocolsbook.com

Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/huberman
Joovv: https://joovv.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Function: https://functionhealth.com/huberman

Huberman Lab
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LinkedIn: https://www.linkedin.com/in/andrew-huberman
Website: https://www.hubermanlab.com 

Cesar Millan
Website: https://www.cesarmillan.com 
Cesar Millan books: https://amzn.to/4eNVAsU
Dog Whisperer with Cesar Millan: https://thedogwhisperer.com 
Better Humans, Better Planet (podcast): https://youtube.com/playlist?list=PLsIBeGuDLMobk-h0NV5KOBjTEYlUxRJz0&si=4nH9_ub4T-cfv2Vc
Cesar Millan Foundation: https://www.cesarmillanfoundation.org 
YouTube: https://www.youtube.com/user/CesarMillan 
Better Human Better Dog: https://amzn.to/4aX0PEj
Instagram: https://www.instagram.com/cesarsway
X: https://x.com/cesarmillan 
Facebook: https://www.facebook.com/cesar.millan 
TikTok: https://www.tiktok.com/@imcesarmillan 
Threads: https://www.threads.com/@cesarsway 

Timestamps
00:00:00 Cesar Millan
00:03:54 Animal Instincts & Human Energy
00:06:31 Spirit, Sending Energy, Tool: Silence, Calm & Confident
00:16:48 Sponsors: LMNT & Joovv
00:19:30 Walking Dog; Pack Order, Tool: Picking a Puppy
00:26:44 Human & Dog Hierarchy; Greeting Dog, Tool: No Look, No Touch, No Speak
00:35:11 Calm Dog, Structured Walk, Tool: Weighted Backpack
00:44:17 Sponsor: AG1 & Eight Sleep
00:46:57 Exercise, Discipline & Affection
00:50:23 Relationship to Death, Spirituality
00:55:30 Human Energy, Rescue Dogs; Sensing Stress
01:01:36 Animal Intelligence, Cats; Being a Pack Leader
01:07:27 Calm Greeting, Humanizing Animals, Safety & Security, Anxious Dogs
01:12:41 Safety & Horses, Respecting Dogs; Human Selfishness, Pack Leader
01:21:31 Sponsor: Function
01:23:15 Human Leaders; Pack Order, Prioritizing Affection
01:32:17 Picking Human Partners, Good Pack Leaders
01:44:40 Dog & Testing Boundaries, Tool: Calm & Confidence
01:52:34 Cultivating Self-Awareness & Self-Discipline, Life Values
01:58:02 Clearing Mind, Tool: Cold Plunge
02:02:22 Honoring Pet Death, Celebration, Expressing Sadness
02:12:13 Understanding Energy, Dog Training & Hard Work
02:17:25 Dog Breeds & Exercise, Fostering Dogs; Spay & Neuter, Humping
02:23:50 Petting Dogs; Barking & Destructive Behaviors, Tools: Early Walks, Challenges
02:31:31 Spirit & Instincts, Training Humans; Acknowledgements
02:35:50 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Protocols Book, Sponsors, Social Media, Neural Network Newsletter

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Learn how to optimize male hormone health beyond testosterone—using smarter bloodwork (SHBG, free T, DHT), lifestyle fundamentals, nutrition, essential nutrients, supplements, and clinical therapy with appropriate monitoring.

Male Hormone Optimization: Bloodwork, Lifestyle, Supplements & Therapy

Essentials: Tools for Hormone Optimization in Males | Dr. Kyle Gillett

Kyle Gillett

Male Hormone Optimization, Testosterone, Tool: Blood Tests

Diet & Hormone Health, Diary, Vitamin D, Fiber

Caloric Restriction & Testosterone

Lifestyle Pillars: Stress, Life Purpose

Exercise & Hormone Health

Testosterone Replacement Therapy (TRT) & Young Adults

Supplements for Testosterone, Creatine & Hair Loss; Betaine, Doses

L-Carnitine, Forms, Dose, TMAO, Garlic & Berberine

Vitamin D, Boron

Tongkat Ali (Longjack); Fadogia Agrestis

Testosterone Therapy, Dose; Side Effects

Clomiphene, SERM & Testosterone

Alcohol, Aromatase & Testosterone

Prostate Health & Tadalafil, Nighttime Urination

Hair Loss, Caffeine, Finasteride, Dutasteride

Acknowledgements

See Andrew Huberman live in New York, Los Angeles & San Francisco:
https://go.hubermanlab.com/protocols-event

 In this Huberman Lab Essentials episode, my guest is Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine, and an expert in hormone optimization. We discuss science-based tools for optimizing male hormones across the lifespan, including the role of bloodwork, nutrition, and exercise in supporting healthy hormone levels. We also discuss testosterone therapy, hair loss, prostate health, and supplements such as creatine, L-carnitine, Tongkat Ali, and Fadogia agrestis.

Show notes: https://go.hubermanlab.com/pBONCAb

Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5

Timestamps
00:00:00 Kyle Gillett
00:00:20 Male Hormone Optimization, Testosterone, Tool: Blood Tests
00:02:17 Diet & Hormone Health, Diary, Vitamin D, Fiber
00:05:36 Caloric Restriction & Testosterone
00:06:44 Lifestyle Pillars: Stress, Life Purpose
00:07:56 Exercise & Hormone Health
00:08:59 Testosterone Replacement Therapy (TRT) & Young Adults
00:10:32 Supplements for Testosterone, Creatine & Hair Loss; Betaine, Doses
00:14:16 L-Carnitine, Forms, Dose, TMAO, Garlic & Berberine
00:17:29 Vitamin D, Boron
00:19:10 Tongkat Ali (Longjack); Fadogia Agrestis
00:23:56 Testosterone Therapy, Dose; Side Effects
00:28:32 Clomiphene, SERM & Testosterone
00:31:06 Alcohol, Aromatase & Testosterone
00:31:58 Prostate Health & Tadalafil, Nighttime Urination
00:33:59 Hair Loss, Caffeine, Finasteride, Dutasteride
00:36:02 Acknowledgements

#hubermanlab #science #health

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Explore how movement practice and brief attention exercises help you notice resistance, transition states, and default responses—so your training carries into everyday life, grief, and daily decisions.

Movement Practice That Rewires Your Mind-Body Awareness

Movement Practice to Strengthen Your Mind-Body Connection | Ido Portal

Ido Portal

Waking Up, Transitional States, Sleep, Lucid Dreaming

Meditation, Tool: Micro-Meditation

Sponsors: Rorra & ROKA

Meditation, Anxiety

Mind-Body States

Play vs Discipline, Motivation & Will, Awe

Willpower vs Discipline, Developing Will; Physical Practice

Power of Play, Rigidity

Playful Restraint, Softness

Subtle Ripples of Consciousness, Granularity, Bodily Resolution

Language, Ambiguity, Dance; Psychedelics

Sponsor: LMNT

Paying Attention to Everyday Movement, Exercise

Challenging the System, Life as a Practice

Awareness & Time; Emotional, Mental & Physical Nutrients

Social Media, Importance of Granularity

Noticing Transition, Kumbhaka Practice; Antagonism

Cowardice, Remorse; Sensory Desensitization

Relationships, Dynamic Practice

Music, Movement

Art; Movement Models; Awareness Through Movement

Fresh Moments & Growth, Noticing Subtlety

Air Sense, Skateboarding, Confidence; Meta-Movement

Beauty of Imperfection, Embracing Uncertainty

See Andrew Huberman live in New York, Los Angeles & San Francisco:
https://go.hubermanlab.com/protocols-event

 Ido Portal is a world-renowned movement coach who has developed specific practices anyone can use to greatly evolve their mental and physical health, and even gain clearer self-understanding. We discuss the effects of playful movement versus exercise, discipline versus willpower, and how approaching friction points in your practice with relaxed awareness can rewire your default reactions to stress and fear. Ido explains how to leverage transition states, such as the state between sleep and waking, to gain heightened bodily awareness and new insights. He also explains specific movement patterns. This is a highly practical conversation about integrating movement, embracing uncertainty and bringing awareness into everyday life to expand your brain-body connection and deepen your sense of self.

Show notes: https://go.hubermanlab.com/3rQ1mnO

Pre-order Protocols: https://protocolsbook.com

Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Rorra: https://rorra.com/huberman
ROKA: https://roka.com/huberman
LMNT: https://drinklmnt.com/huberman
Function: https://functionhealth.com/huberman

Huberman Lab
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Threads: https://www.threads.net/@hubermanlab
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Facebook: https://www.facebook.com/hubermanlab 
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Website: https://www.hubermanlab.com 

Ido Portal
Website: https://www.idoportal.com
YouTube: https://www.youtube.com/user/portaldo
Instagram: https://www.instagram.com/portal.ido
Facebook: https://www.facebook.com/portal.ido
Threads: https://www.threads.com/@portal.ido

Timestamps
00:00:00 Ido Portal
00:03:18 Waking Up, Transitional States, Sleep, Lucid Dreaming
00:10:30 Meditation, Tool: Micro-Meditation
00:13:55 Sponsors: Rorra & ROKA
00:17:05 Meditation, Anxiety
00:19:54 Mind-Body States
00:24:41 Play vs Discipline, Motivation & Will, Awe
00:37:25 Willpower vs Discipline, Developing Will; Physical Practice
00:47:20 Sponsor: AG1
00:49:06 Power of Play, Rigidity
00:54:41 Playful Restraint, Softness
01:00:57 Subtle Ripples of Consciousness, Granularity, Bodily Resolution
01:09:36 Language, Ambiguity, Dance; Psychedelics
01:15:19 Sponsor: LMNT
01:16:51 Paying Attention to Everyday Movement, Exercise
01:24:57 Challenging the System, Life as a Practice
01:32:37 Awareness & Time; Emotional, Mental & Physical Nutrients
01:38:41 Social Media, Importance of Granularity
01:43:41 Noticing Transition, Kumbhaka Practice; Antagonism
01:53:56 Sponsor: Function
01:55:37 Cowardice, Remorse; Sensory Desensitization
02:03:53 Relationships, Dynamic Practice
02:10:59 Music, Movement
02:16:21 Art; Movement Models; Awareness Through Movement
02:27:24 Fresh Moments & Growth, Noticing Subtlety
02:35:23 Air Sense, Skateboarding, Confidence; Meta-Movement
02:49:32 Beauty of Imperfection, Embracing Uncertainty
02:57:12 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Protocols Book, Sponsors, Social Media, Neural Network Newsletter

#hubermanlab 

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Learn how energy balance really works for fat loss and lean muscle—why calories aren’t perfectly identical, how protein and TEF differ by macronutrient, and what you should prioritize for sustainable results.

Calories, Protein & Food Quality: The Science Behind Fat Loss and Lean Muscle

Essentials: The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton

Layne Norton

See Andrew Huberman live in New York, Los Angeles & San Francisco:
https://go.hubermanlab.com/protocols-event

 In this Huberman Lab Essentials episode, my guest is Dr. Layne Norton, PhD, an expert in nutrition, fat loss, and metabolism. We discuss the science of energy balance and utilization, including practical strategies for building lean muscle and losing fat. We also cover optimal protein and fiber intake, artificial sweeteners, seed oils, and animal vs. plant-based protein sources.

Show notes: https://go.hubermanlab.com/tb6gsLL

Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5

Huberman Lab
Instagram: https://www.instagram.com/hubermanlab 
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X: https://x.com/hubermanlab 
Facebook: https://www.facebook.com/hubermanlab 
TikTok: https://www.tiktok.com/@hubermanlab 
LinkedIn: https://www.linkedin.com/in/andrew-huberman
Website: https://www.hubermanlab.com 
Newsletter: https://www.hubermanlab.com/newsletter

Dr. Layne Norton
Website: https://biolayne.com
Instagram: https://www.instagram.com/biolayne
Facebook: https://www.facebook.com/LayneNorton
X: https://x.com/biolayne

Timestamps
00:00:00 Layne Norton
00:00:20 Energy Balance, Calories In Calories Out, Food Labels
00:04:10 Daily Energy Expenditure; Non-Exercise Activity Thermogenesis (NEAT)
00:07:43 Tool: Average Weight; Choosing a Sustainable Diet
00:09:24 Tool: Weight Loss, Protein Intake & Building Muscle
00:12:29 Animal vs Plant Protein, Isolated Protein, Soy, Whey, Leucine, Corn
00:17:53 Processed Foods & Calorie Overconsumption
00:19:43 Artificial Sweeteners, Weight Loss
00:22:31 Seed Oils, Saturated Fat
00:26:50 Creatine Monohydrate, Dose
00:30:02 Building Confidence; Acknowledgements

#hubermanlab #science #health #nutrition 

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Andrew Huberman

Archive

Meditation & NSDR

Essentials: Using Meditation to Focus, View Consciousness & Expand Your Mind | Dr. Sam Harris

Learning & Memory

Accelerate Learning & Increase Cognitive Capacity | Dr. Tommy Wood

Mental Health

The Science & Treatment of Bipolar Disorder | Huberman Lab Essentials

Learning & Memory

How to Improve Your Memory & Cognitive Function at Any Age | Dr. Alan Castel

Mental Health

The Science & Treatment of Obsessive Compulsive Disorder (OCD) | Huberman Lab Essentials

Animal Behavior

Raising a Dog & Mastering Calm Assertive Energy | Cesar Millan

Hormone Health

Essentials: Tools for Hormone Optimization in Males | Dr. Kyle Gillett

Movement & Mobility

Movement Practice to Strengthen Your Mind-Body Connection | Ido Portal

Nutrition & Metabolism

Essentials: The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton

Relationships & Communication

Science of Attraction, Compatibility & Romance | Dr. Paul Eastwick

Movement & Mobility

Improve Flexibility with Research-Supported Stretching Protocols | Huberman Lab Essentials

Motivation & Goals

The Mental Frame & Specific Daily Actions to Succeed | Andy Stumpf

Andrew Huberman