Essentials: Control Pain & Heal Faster With Your Brain

In this episode, my guest is Dr. Brian Keating, Ph.D., a cosmologist and professor of physics at the University of California, San Diego. We discuss the origins of the universe and how humans have used light and optics to understand where and how life on Earth emerged. We explore how early humans charted the stars, sun, moon, and other celestial events to measure time and track seasons, as well as how stargazing continues to connect us to a shared ancient experience. Additionally, we examine the scientific process, the practical and ethical challenges of pursuing groundbreaking discoveries, and the emotional toll of striving for recognition in one’s profession. Finally, we discuss whether astrology has any scientific validity and consider the possibility of life beyond Earth. Read the full episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman BetterHelp: https://betterhelp.com/huberman Function: https://functionhealth.com/huberman Helix Sleep: https://helixsleep.com/huberman ROKA: https://roka.com/huberman Timestamps 00:00:00 Dr. Brian Keating 00:02:07 Cosmology, Origin of Universe 00:05:41 Sponsors: LMNT & BetterHelp 00:08:33 Stars, Planets, Early Humans, Time 00:14:53 Astrology, Ophiuchus Constellation 00:19:58 Pineal Gland, Time-Keeping & Stars, Seasons & Offspring 00:29:19 Humans, Time Perception, Astronomy 00:36:08 Sponsor: AG1 00:37:47 Brain & Prediction; Moonset, Syzygy; Telescope, Galileo  00:46:36 Light Refraction; Telescope, Eyeglasses 00:51:36 Earth Rotation & Sun 00:53:43 Glass, Microscope, Telescopes & Discovery 01:02:53 Science as Safe Space; Jupiter, Galileo, Discovery, Time 01:10:48 Early Humans, Stonehenge, Pyramids, Measurement Standards  01:15:54 Giants of Astronomy  01:20:04 Sponsors: Function & Helix Sleep 01:23:10 Origin of Life, Scientific Method & P-Hacking; Nobel Prize, Big Bang, Inflation 01:30:20 Cosmic Microwave Background Radiation, BICEP 01:37:58 Father & Son Relationship, Science & Rewards 01:44:06 Loss, Mentor  01:49:55 Antarctica, South Pole 01:56:49 Light & Heat Pollution, South Pole 02:01:09 Prize Pursuit, First Discovery; Star Collapse, Micrometeorites, Polarization  02:08:26 Sponsor: ROKA 02:10:08 Moon, Size & Horizon; Visual Acuity; Rainbow or Moon Bigger? 02:15:21 Sunset, Green Flash, Color Opponency 02:23:05 Menstrual & Lunar Cycles; Moon Movement 02:26:36 Northern Hemisphere & Stargazing, Dark Sky Communities, Telescope 02:29:51 Constellations, Asterism; Halley's & Hale-Bopp Comets 02:32:13 Navigation, Columbus 02:36:29 Adaptive Optics, Scintillation, Artificial Stars 02:48:28 Life Outside Earth? 02:57:50 Gut Microbiome; Building Planet 03:05:00 Zero-Cost Support, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network Newsletter Disclaimer & Disclosures

In this Huberman Lab Essentials episode, I explain strategies for managing stress, both in the short and long term, to enhance overall well-being. I explain how the mind and body respond to stress and how acute stress has immune-boosting benefits. I discuss science-supported tools and supplements to better manage stress in real time and protocols for raising one's stress threshold to build resilience to life’s inevitable challenges. I also describe practices to reduce chronic stress and maintain a balanced, healthy life.  Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the full episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Function: https://functionhealth.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Emotions & Stress 00:02:37 What is Stress? 00:04:23 Short-Term Stress Response 00:06:49 Breathwork to Reduce Stress; Tool: Physiological Sigh 00:11:52 Physiologic Sigh, Carbon Dioxide & Rapid Stress Reduction 00:13:30 Sponsor: Function 00:15:18 Short-Term Stress, Positive Benefits, Immune System 00:18:22 Tool: Deliberate Hyperventilation, Adrenaline & Infection 00:22:49 Sponsor: AG1 00:24:25 Raising Stress Threshold, Tool: Eye Dilation 00:28:24 Mitigating Long-Term Stress; Tool: Social Connection, Delight 00:32:22 Sponsor: Eight Sleep  00:33:52 Melatonin, Caution 00:35:00 L-theanine, Ashwagandha 00:36:13 Recap & Key Takeaways Disclaimer & Disclosures

In this episode, my guest is Dr. Becky Kennedy, Ph.D., a clinical psychologist, renowned expert on parent-child relationships and founder of Good Inside, an educational platform for parents and parents-to-be. We discuss how to learn, embody, and teach better emotional processing, leading to healthier relationships in parenting, work, romantic partnerships and friendships. Dr. Kennedy shares practical strategies for managing guilt, building frustration tolerance, and nurturing emotional intelligence, as well as the impact of technology on emotional processing. This conversation aims to empower listeners to cultivate resilient, loving and supportive connections across all areas of life. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Wealthfront**: https://wealthfront.com/huberman Our Place: https://fromourplace.com/huberman Joovv: https://joovv.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman **This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. 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. Timestamps 00:00:00 Dr. Becky Kennedy; LA Fires 00:03:13 Emotions, Parents & Kids, Information, Tools: Story; “Right to Notice” 00:11:24 Sponsors: Wealthfront & Our Place 00:14:25 Empathy, Kids & Parents 00:18:33 Sturdiness, Pilot Analogy, Tool: Parental Self-Care 00:26:34 Emotions, Rigidity, Moody vs Steady Kids, Siblings 00:32:51 Emotion Talk, Crying; Eye Rolls, Tools: Not Taking Bait; Discuss Struggle 00:39:26 Parent-Child Power Dynamics, Tools: Requests for Parent; Repair 00:48:50 Sponsors: AG1 & Joovv 00:51:39 Power & Authority, Tools: Learning More; Parent Primary Job & Safety 00:59:16 Statements of Stance, Actions vs Emotions; Values, Behaviors & Rigidity 01:05:59 Guilt, Women; Tools: “Not Guilt”, Tennis Court Analogy & Empathy 01:15:46 Sponsors: LMNT & Eight Sleep 01:18:41 Guilt, Relationships, Tool: Naming Values Directly 01:26:06 Locate Others & Values; Sturdy Leadership; Parenting & Shame 01:31:36 Egg Analogy & Boundaries; Tools: Frame Separation; Pilot & Turbulence; Safety 01:39:30 Projection, “Porous”; Tools: Gazing In vs Out, Most Generous Interpretation 01:45:51 Tools: “Soften”; Do Nothing & Difficult Situations; Proving Parenting 01:51:05 Gazing In vs Out, Scales; Self-Needs & Inconvenience 02:00:05 Stress & Story, Nervous; Relationships vs Efficiency 02:08:46 Technology, Relationships, Frustration Tolerance, Gratification 02:15:18 Slowing Down, Phones, Frustration, Capability 02:21:42 Immediate Gratification, Effort & Struggle, Dopamine 02:29:25 Confidence, Board Games, Parental Modeling 02:34:04 Ultra-Performers & Pressure, Emptiness 02:41:29 Trying Things, Unlived Dreams, Frustration Tolerance, Tool: Learning Space 02:51:08 Learning & Building Frustration Tolerance, Tantrums; Feelings & Story 03:03:00 Tool: Using Story; Shame, Punishment 03:12:55 Leadership & Storytelling, Tools: Asking Questions; Songs & Learning 03:23:21 Miss Edson, Momentum, Tool: Small First Steps 03:30:15 Tools: Parents & Starting Point 03:36:29 Good Inside, Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter Disclaimer & Disclosures

In this episode, I discuss how different forms of exercise impact brain health and performance in both the short and long term. I explain how many of the positive effects of exercise on brain function occur through the action of specific neurochemicals that increase alertness. I also cover how to best time exercise and which specific types of exercise to include in your weekly routine to maximize benefits for your brain. Additionally, I explain how certain types of exercise trigger the release of a hormone from your bones called osteocalcin, as well as brain-derived neurotrophic factor. Together, these substances increase neuroplasticity and enhance learning. The positive effects of exercise on brain oxygenation, blood supply, and fuel utilization are also discussed. Listeners will learn how to design a weekly exercise program that optimizes physical fitness, brain health, longevity, and performance, along with the mechanistic logic behind those recommendations. Find show notes with articles, resources and more at hubermanlab.com. Pre-order Andrew's upcoming book, Protocols: https://go.hubermanlab.com/protocols Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Helix Sleep: https://helixsleep.com/huberman David: https://davidprotein.com/huberman Function: https://functionhealth.com/huberman Maui Nui: https://mauinui.com/huberman Timestamps 00:00:00 Exercise, Brain Health & Performance; Protocols Book 00:04:03 Sponsors: BetterHelp & Helix Sleep 00:06:55 Brain Health, Cardiovascular & Resistance Training 00:11:51 Exercise & Positive Impact on Brain Performance; Arousal 00:18:20 Learning & Arousal 00:23:18 Sponsors: AG1 & David 00:26:01 Exercise & Acute Learning 00:29:16 Tool: High-Intensity Training & Cognitive Flexibility; Over-Training 00:33:32 Long-Term Brain Health; Tool: Exercise “Snacks”, Cognitive Performance 00:36:57 Exercise, Brain & Body Energy, Adrenaline, Norepinephrine 00:44:08 Adrenal “Burnout”?; Exercise to Increase Energy, Adrenaline 00:48:20 Tool: Core, Compound Movements; Mind-Body Connection 00:53:58 Sponsor: Function 00:55:45 Bones, Osteocalcin, BDNF & Hippocampus; Tool: Jump Training 01:01:30 Exercise, Fuel, Multifactorial Pathways; BDNF & Activity 01:05:06 Lactate, Astrocytes & Brain Function; VEGF & Brain Health 01:11:17 Tools: Zone 2, High-Intensity Training, Time Under Tension Training 01:19:54 Sponsor: Maui Nui 01:21:37 Tools: Time Under Tension; Explosive Jumping, Eccentric Control Training 01:25:30 Injury & Exercise, Illness 01:28:09 Sleep; Injury, Sleep-Deprivation & Exercise 01:33:51 SuperAgers, Anterior Mid-Cingulate Cortex, Grit & Persistence 01:42:04 Tool: Embrace Challenges; Deliberate Cold Exposure, Rope Flow 01:47:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures

In this Huberman Lab Essentials episode, I explain how to boost creativity and enhance learning by aligning with the body’s natural rhythms and strategically using protocols to optimize states of alertness or calm. I outline tools to improve focus and learning, including when to use specific techniques based on the time of day and how to adjust focus and tasks according to energy levels. I also discuss the two essential components of creativity and explain how to structure productive, creative work sessions. By combining biological tools — such as exercise, meals, hydration, and sleep — with subjective methods like music, I demonstrate how to tailor your approach to align with your unique biological rhythms and individual goals, fostering greater creativity and learning. Huberman Lab Essentials are short episodes, approximately 30 minutes, focused on key scientific and protocol takeaways from past Huberman Lab episodes. Essentials are released every Thursday, while full-length episodes continue to be released every Monday. Read the full show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Neuroplasticity 00:01:50 Types of Neuroplasticity  00:03:46 Autonomic Arousal, Sleep 00:05:06 Sponsor: AG1 00:06:34 Waking Up, Tools: Sunlight, Caffeine Delay, Hydration 00:09:39 Alertness, Morning & Work Bout 00:10:05 Dopamine & Learning; Tool: Music & Alertness 00:14:24 Sponsor: David 00:15:40 Tool: Exercise Early; Morning Work 00:16:58 Meals; Afternoon Dip & Work, Tools: Hydration, Non-Sleep Deep Rest (NSDR) 00:19:21 Creativity: Exploring vs. Implementation 00:21:44 Psychedelics, Sensory Blending; Tool: Timing Creative Work 00:23:50 Sponsor: LMNT 00:24:07 Tool: Evening Sunlight; Lights, Evening Meal & Carbohydrates 00:26:09 Natural Sleep/Wake Schedule; Tools: Anticipate Evening Alertness; NSDR 00:30:25 Work & Daily Schedule, Tool: 90-Minute Work Bouts 00:31:43 Optimize Biological Rhythms & Tools for Creativity & Learning  Disclaimer & Disclosures