In this episode, my guest is Mary Helen Immordino-Yang, EdD, professor of education, psychology and neuroscience at the University of Southern California and director of the Center for Affective Neuroscience, Development, Learning and Education, who has done groundbreaking research on emotions, self-awareness and social interactions and how these impact the way we learn and change across our lifespan. She explains how an understanding of emotions can be leveraged to improve learning in children and in adults, and how the education system should be altered to include new forms of exploration and to facilitate better learning and to include more diverse learning (and teaching) styles. This episode ought to be of interest to anyone interested in how we learn, human development in children and adults, as well as those generally interested in education, psychology or neuroscience. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman Eight Sleep: https://eightsleep.com/huberman HVMN: https://hvmn.com/huberman ROKA: https://roka.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/huberman The Brain Body Contract https://hubermanlab.com/tour Timestamps (00:00:00) Dr. Mary Helen Immordino-Yang (00:02:11) Sponsors: Eight Sleep, HVMN, ROKA (00:05:54) Inspiration, Awe & Story (00:09:59) Brain-Body, Narratives (00:15:58) Emotions, Durability & Lifespan (00:21:47) Conjuring Stories, Historical Context & Emotion (00:32:16) Sponsor: AG1 (00:33:30) Hierarchal Emotion Organization, Default Mode Network, Story & Emotion (00:46:24) Emotional Development & Lifetime (00:57:13) Narrative & Genocide; Checking Assumptions & Mental Flexibility (01:05:22) Social Media, Cognitive Dissonance (01:09:52) Education, Deconstructing Beliefs & Curiosity (01:17:22) Sponsor: InsideTracker (01:18:32) Emotion & Learning; Constructing Meaning (01:28:59) Good Teachers & Curiosity (01:33:25) Inter-disciplinary Education; Development & Culture (01:50:58) Idea Exploration, Tolerance (01:56:53) Reframing Education, Deconstructing Assumptions (02:03:28) Safety, Creativity & Default Mode Network (02:12:15) Civic Discourse & Education; Deconstructing Ideas (02:27:31) “Mirror” Neurons, Shared Social Experiences (02:35:49) Cold Exposure & Sickness; Role of Education (02:38:51) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

Welcome to a preview of the seventh Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — 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. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium. Timestamps (00:00:00) Introduction (00:01:45) Is It Possible to Get a Cold or Sick From Deliberate Cold Exposure? (00:20:02) Huberman Lab Premium In the full AMA episode, we discuss: How Can You Increase Rapid Eye Movement (REM) Sleep? What Experiment(s) Would You Like to Undertake in Regard to Physical or Mental Performance? Articles Immune system of cold-exposed and cold-adapted humans Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players Sleep extension improves serving accuracy: A study with college varsity tennis players The impact of extended sleep on daytime alertness, vigilance, and mood Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, I explain how medications such as Adderall, Ritalin, Vyvanse and other stimulants work to increase focus and treat attention-deficit/hyperactivity disorder (ADHD). I explain the brain circuits involved in focus and the key roles dopamine and norepinephrine play in their regulation. Then I explain how stimulants such as Adderall and Vyvanse can increase focus and reduce hyperactivity in kids or adults with ADHD, and how and why Ritalin and other medications (e.g., Modafinil, Guanfacine) may work better for some. I explain the long-term effects of ADHD medications on height, cardiovascular health, hormones, predisposition to addiction and psychosis, and whether these treatments can be used and then stopped. I also discuss the immense individual variation in dosage sensitivity for these medications and the negative side-effects that occur from recreational use. This episode ought to benefit anyone with ADHD, their parents, those on ADHD medications or anyone curious about how these medications work. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman ROKA: https://roka.com/huberman HVMN: https://hvmn.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://www.livemomentous.com/huberman The Brain Body Contract https://hubermanlab.com/tour Timestamps (00:00:00) Stimulants & Attention-Deficient/Hyperactivity Disorder (ADHD) (00:03:21) Sponsors: Maui Nui, ROKA, HVMN (00:06:35) The Brain-Body Contract (00:07:22) Attention, Prefrontal Cortex & ADHD (00:16:27) Stimulants “Sympathomimetics” (00:21:29) Adderall, Dopamine & Norepinephrine (00:25:58) Sympathomimetics, Dopamine & Norepinephrine (00:31:05) Sponsor: AG1 (00:32:20) Vyvanse is Timed-Release D-Amp (00:36:36) Ritalin, Concerta (00:40:10) Dopamine & “Noise Reduction”; Norepinephrine & “Signal Amplification” (00:45:28) ADHD: Focus, Hyperactivity & Impulsivity; Drug Selection & Dose (00:50:57) How do Stimulants ‘Calm’ ADHD? (00:54:480 Neuroplasticity & Neuromodulators (00:58:06) Kids, ADHD Diagnosis & Treatment; Predispose Addiction? (01:04:02) Sponsor: InsideTracker (01:05:12) ADHD Medications: Individuality, Doses, Tapering & Long-Term Use (01:13:28) Medication & Long-Term Effects: Height, Cardiovascular Risk, Alcohol (01:19:32) Cortisol & Hormones (01:27:45) Psychosis & Addiction; Methamphetamine (01:38:20) Recreational Use, Addiction & Psychosis; Habituation (01:42:30) Drug Holidays; Ritalin & Long-Term Effects (01:45:35) Modafinil, Armodafinil; Side-Effects (01:53:03) Guanfacine, Alcohol (01:58:03) ADHD Medications (02:00:26) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, my guest is Robin Carhart-Harris, PhD, distinguished professor of neurology and psychiatry at the University of California, San Francisco. He is one of leading researchers in the study of how psychedelics such as psilocybin, LSD and DMT can change the human brain and in doing so, be used to successfully treat various mental health challenges such as major depression, anorexia, obsessive-compulsive disorder (OCD) and addiction. He explains how psilocybin induces sustained changes in adaptive brain wiring and cognition. We discuss the key components of safe and effective psychedelic journeys, the role of hallucinations, the use of eye-masks to encourage people to “go internal,” and music, as well as what effective therapist support consists of before, during and after the session (also known as integration). We discuss micodosing vs. macrodosing and how researchers control for placebo effects in psychedelic research. We also discuss the current legal landscape around psychedelic therapies. Psychedelic therapies are fast emerging as powerful and soon-to-be mainstream treatments for medical health disorders, but they are not without their risks. As such, this episode ought to be of use to anyone interested in brain plasticity, mental health, psychology or neuroscience. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Eight Sleep: https://eightsleep.com/huberman Levels: https://levels.link/huberman HVMN: https://hvmn.com/huberman LMNT: https://drinklmnt.com/huberman Momentous: https://www.livemomentous.com/huberman The Brain Body Contract https://hubermanlab.com/tour Timestamps (00:00:00) Dr. Robin Carhart-Harris (00:02:12) Sponsors: Eight Sleep, Levels, HVMN (00:05:41) The Brain-Body Contract (00:06:31) Origin of the Word: “Psychedelics”; Pharmacology (00:12:05) Psychedelics & Revealing the Unconscious Mind, Psychotherapy (00:17:32) Microdosing (00:26:08) Psilocybin vs. Magic Mushroom Doses (00:28:28) “Psychedelic-Therapy”, Music (00:35:12) Sponsor: AG1 (Athletic Greens) (00:36:26) Psychedelic Journey: “Trust, Let Go, Be Open” (00:43:01) Negative Emotions, Fear & Psychedelics (00:46:21) Global Functional Connectivity, Serotonin 2A Receptor; Subjective Experiences (00:52:33) Pharmacology: Therapeutics without Psychedelic Effects; SSRIs (00:58:45) Psilocybin & Depression; Long-Term Effects: Connectivity & Neuroplasticity (01:09:14) Sponsor: LMNT (01:10:26) Psilocybin Therapy & Anorexia (01:12:56) Integration Phase & Psychedelic-Therapy; Meditation (01:19:50) First-Time Psychedelic Use, “Entropic Brain Effect”, Neuroplasticity, Cognition (01:30:16) Fibromyalgia & Psychedelic Treatment; MDMA Therapy & “Inner Healer” (01:38:55) Placebo Response & Psychedelic Therapy (01:41:39) LSD & Psychedelic-Therapy, Micro-Dose (01:48:19) Combination Psilocybin-MDMA Therapy (01:56:06) DMT “Rocketship” & Serotonin 2A Receptors; Ibogaine (02:01:04) “Ego Dissolution”, Cocaine vs. Psychedelics; Relapses (02:12:26) Psychedelics & Legal Landscape; Decriminalization (02:17:54) MDMA, Trauma & Clinical Trials; Future Regulatory (FDA) Approval? (02:23:25) Psilocybin & Current Clinical Trials (02:28:41) Mental Health & Psychedelic Treatment, Safeguards, Paradigm Shift (02:34:39) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, my guest is Susanna Søberg, PhD. She earned her doctoral degree at the University of Copenhagen in Denmark, researching the effects of deliberate cold and deliberate heat exposure on metabolism and other aspects of human physiology. We discuss how cold or sauna can improve metabolism, cardiovascular and brain health, balance hormones, and decrease inflammation. Dr. Søberg discusses how deliberate cold protocols can improve glucose metabolism and insulin sensitivity and trigger release of neurotransmitters like dopamine and norepinephrine which enhance energy, mood, and focus. We compare cold showers and cold immersion, traditional and infrared saunas, and other variables. This episode provides actionable tools and answers to common questions about the use of deliberate cold and heat to improve health. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Plunge: https://plunge.com/huberman Maui Nui: https://mauinuivenison.com/huberman Thesis: https://takethesis.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://www.livemomentous.com/huberman The Brain Body Contract Tickets: https://hubermanlab.com/tour Presale code: HUBERMAN Timestamps (00:00:00) Dr. Susanna Søberg (00:03:23) Sponsors: Plunge, Maui Nui, Thesis (00:06:49) The Brain-Body Contract (00:07:40) Physiology in Uncomfortably Cold Environments (00:12:05) Tool: Water Temperature, “Cold Shock” & Discomfort (00:17:37) Cold Showers vs. Immersion in Water, Brown Fat (00:22:11) Cold Receptors, Brown Fat & Temperature Homeostasis (00:25:22) Shiver, “After Drop”, Healthy Stress (00:31:08) Long-Term Health Benefits of Deliberate Cold Exposure (00:35:48) Sponsor: AG1 (Athletic Greens) (00:37:02) Blood Pressure & Heath (00:38:26) Brown Fat, Insulin Sensitivity & Metabolism (00:45:07) Temperature Regulation, Brown Fat vs. White Fat (00:52:26) Cold Resilience, Scandinavia (00:59:07) Sponsor: InsideTracker (01:00:16) Winter Swimmers & Brown Fat; Discomfort (01:10:28) Sex differences & Brown Fat, Cold-Adapted (01:15:21) Diving Reflex & Parasympathetic Activation (01:18:44) Tool: Deliberate Cold & Sauna Protocol (01:23:11) Winter Swimmers, Shiver; Circadian Rhythm & Brown Fat (01:31:14) Tool: Minimum Threshold for Cold & Heat; Sauna & Cardiovascular Health (01:35:19) Tool: Maintaining Stimulus when Cold-Adapted; Shorter Sessions (01:38:09) Cold Exposure, Sleep Quality, Clothing (01:47:37) “Brown Fat Negative” & Shiver (01:52:13) Cold & Heat, Inflammation Reduction (01:55:40) Tool: “Soberg Principle”: End on Cold, Metabolism (01:59:39) Cold Exposure: Fed or Fasted? (02:00:32) Raynaud’s Syndrome; Hand/Feet Protection in Cold (02:05:21) Tool: Headache & Cold Exposure; Head Submersion & Head Coverings (02:11:29) Children & Hypothermia Risk (02:17:16) Gender Differences & Cold Exposure (02:19:57) Tool: Brief, Repeated Temperature Changes; Circadian Rhythm & Temperature (2:27:53) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer