Tools for Overcoming Substance & Behavioral Addictions | Ryan Soave

Welcome to a preview of the 19th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. If you're an existing Huberman Lab Premium member, you can log in to access the full episode at https://hubermanlab.supercast.com. You can access the transcript here. If you’re not a member, you can learn more and join Huberman Lab Premium at https://www.hubermanlab.com/premium. ROKA Wind Down™: https://www.roka.com/huberman Huberman Lab Essentials: https://go.hubermanlab.com/essentials Timestamps 00:00:00 Introduction 00:00:15 The Importance of Light Management for Sleep 00:00:58 Huberman Lab Premium 00:01:33 Research Funding & Matching Donations 00:03:05 Subscription Details & Benefits 00:03:48 Protein Sources 00:05:18 Comparing Whey Protein, Bone Broth, & Collagen 00:10:08 Protein Intake Recommendations 00:14:22 Whey Protein & Skin Health 00:17:42 Conclusion In the full AMA episode, we cover: Creatine & Water Retention Creatine for Brain Health Creatine Use in Teenagers Safety & Effects of Smelling Salts Other Stimulants: Caffeine & Nicotine Prescription Stimulants & Cognitive Enhancers Disclaimer & Disclosures

In this Huberman Lab Essentials episode, I discuss the science of vision and share simple, effective tools to enhance eyesight and preserve eye health. I explain how the eyes and brain work together to process light, color and motion using specialized structures such as the retina and photoreceptors, and why conditions like nearsightedness, visual hallucinations and lazy eye occur. I also cover specific visual protocols to increase alertness and focus during work, improve sleep, and support visual health. Additionally, I highlight key vitamins essential for vision and discuss supplements such as lutein and astaxanthin for maintaining long-term eye health. 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 full-length episodes will continue to be released every Monday. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman ROKA: https://roka.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Improve Vision 00:01:01 Eyes, Lens, Eyelashes 00:02:40 Retina, Photoreceptors & Brain 00:06:34 Eyesight & Subconscious Vision Effects 00:07:25 Sponsor: Eight Sleep 00:09:02 Time of Day & Retina, Tool: Morning Sunlight Exposure 00:12:02 Tool: Reduce Nearsightedness & Outdoor Time 00:12:33 Accommodation, Focus, Tools: Panoramic Vision; Upward Gaze 00:16:20 Sponsor: AG1 00:18:14 Improve Vision, Tools: View Distances; Smooth Pursuit; Accommodation 00:21:08 Binocular Vision, Lazy Eye, Children 00:23:57 Hallucinations & Visual System 00:25:09 Sponsor: ROKA 00:26:57 Improve & Test Vision, Tool: Snellen Chart 00:29:03 Support Vision, Tool: Vitamin A & Vegetables 00:30:23 Supplements, Lutein, Astaxanthin 00:32:52 Recap & Key Takeaways; Cardiovascular System Disclaimer & Disclosures

In this Huberman Lab Essentials episode, I explain how to build endurance and describe targeted protocols to enhance different types of endurance. I discuss how endurance—the ability to sustain effort—requires the coordination of physical and mental systems driven by energy availability, brain willpower, and specific training adaptations in the muscles, heart, lungs and neurons. I explain conditioning protocols designed to enhance four types of endurance, from long-duration steady state to muscular endurance and high-intensity intervals, and how each training style triggers unique adaptations in the body and brain, such as improved mitochondrial function and oxygen utilization. Additionally, I highlight the crucial role of hydration and electrolytes, which are essential for neural function and influence the brain’s willpower to sustain effort. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Follow Huberman Lab Instagram Threads X Facebook TikTok LinkedIn Timestamps 00:00:00 Huberman Lab Essentials; Build Endurance 00:00:50 Energy Sources, ATP, Oxygen 00:04:14 Neurons & Willpower, Glucose & Electrolytes 00:09:19 Heart, Lungs; Physiology & Performance Limiting Factors 00:10:35 Sponsor: AG1 00:12:30 Muscular Endurance, Protocol, Concentric Movements, Mitochondria 00:19:10 Sponsors: LMNT & Eight Sleep 00:22:00 Long-Duration Endurance, Efficiency, Mitochondria, Capillaries 00:25:54 High-Intensity Interval Training (HIIT), Anaerobic Endurance, Protocol 00:32:33 High-Intensity Aerobic Endurance, Adaptations 00:35:30 Sponsor: Function 00:37:26 Brain & Body Adaptations, Heart 00:40:40 Hydration, Tool: Galpin Equation 00:42:21 Supplements, Stimulants, Magnesium Malate 00:43:11 Recap & Key Takeaways Disclaimer & Disclosures

My guest is Dr. Mark Hyman, M.D., a physician and world leader in the field of functional medicine. We discuss a systems-based framework for diagnosing and treating the root causes of disease, rather than simply managing symptoms. We also cover cutting-edge health and longevity tools such as peptides, NAD/NMN, exosomes, proactive blood testing and cancer screening, as well as nutrition, supplementation, detoxification, and strategies for addressing specific diseases and health challenges. This discussion will benefit anyone seeking to improve their vitality or combat specific health concerns. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman ROKA: https://roka.com/huberman Timestamps 00:00:00 Dr. Mark Hyman 00:01:48 Functional Medicine, Chronic Fatigue Syndrome, Mercury; Systems Medicine 00:08:51 Metabolic Psychiatry; Medicine, Creating Health vs Treating Disease 00:12:19 Sponsors: Joovv & Eight Sleep 00:15:06 Wholistic View of Body, Root Causes 00:19:48 Medicine & Research; “Exposome”, Impediments & Ingredients for Health, Whole Foods 00:26:30 Seed Oils, Starch & Sugar, Ultra-Processed Foods; Obesity Rise 00:36:27 Sponsors: Function & ROKA 00:40:05 Tool: Ingredients for Health, Personalization; Multimodal Approach 00:46:25 Essential Supplements, Omega-3s, Vitamin D3, Multivitamin, Iodine, Methylated B12 00:56:54 Supplements & Traditional Medicine; Limited Budget & Nutrition 01:02:54 Air, Tool: Air Filters; Tap Water Filter; Tool: Health, Expense & Whole Foods 01:09:03 Food Industrialization, Processed Foods 01:14:23 Sponsor: AG1 01:16:18 Declining American Health & Nutrition, Politics, MAHA 01:26:03 Toxins, Food Additives, Generally Recognized As Safe (GRAS) 01:29:25 SNAP Program & Soda, Food Industry & Lobbying 01:36:58 Big Food, Company Consolidation, Nutrition Labels 01:44:21 GLP-1 Agonists, Doses, Risks; Food as Medicine, Ketogenic Diet 01:51:29 Cancer, Diets & Alcohol 01:54:03 Blood Markers, ApoB, Cholesterol, Tool: Test Don’t Guess, Individualization 02:02:54 Mercury; Tool: Detoxification, Sulforaphane, N-Acetylcysteine (NAC) 02:04:56 Endocrine Disrupting Chemicals, Fertility, Tool: Hormone Panels; Heavy Metals 02:11:36 Upregulate Detox Pathways, Gut Cleanse, Tools: Cilantro Juice, Fiber 02:17:08 Peptides, PT-141 (Vyleesi), BPC-157, Thymosin Alpha-1; Risks, Cycling 02:22:03 Cancer Screening, Data & Personalized Health; Alzheimer’s Disease 02:30:45 Longevity Switches, NAD, NMN; Exosomes, Stem Cells 02:39:50 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures

In this Huberman Lab Essentials episode, I discuss how to build muscle strength and size (hypertrophy) and cover key training principles to enhance athletic performance and offset age-related muscle decline. I explain how the nervous system drives muscle movement, the key differences between training for hypertrophy or strength, and resistance training protocols to build muscle for performance and healthy aging. Additionally, I discuss tools for assessing recovery and the role of key nutrients—such as creatine and electrolytes—in supporting muscle development and performance. This episode provides actionable, science-backed strategies to enhance movement, preserve strength with age, and boost energy levels. Read the episode show notes at hubermanlab.com. We want to hear from you. Take our quick survey to help improve Huberman Lab. Timestamps 00:00:00 Huberman Lab Essentials; Muscle 00:02:02 Muscle & Nervous System 00:03:24 Sponsors: Eight Sleep & LMNT 00:06:03 Strength & Aging, Henneman's Size Principle, Use Heavy Weights? 00:10:09 3 Stimuli, Muscle Strength vs Muscle Growth (Hypertrophy) 00:12:11 Tool: Resistance Training Protocol, Increase Muscle Strength 00:15:55 Sponsor: AG1 00:17:50 Tool: Advanced Resistance Training & Volume; Speed, Rest 00:21:12 Testing for Recovery, Heart Rate Variability, Grip Strength 00:24:29 Sponsor: Function 00:26:16 Testing for Recovery, Carbon Dioxide Tolerance 00:29:20 Ice Bath Timing; NSAIDs & Exercise 00:30:34 Salt & Electrolytes; Creatine; Leucine Disclaimer & Disclosures