Huberman Lab Podcast

In this Huberman Lab Essentials episode my guest is Dr. Matt Walker, PhD, Professor of Neuroscience and Psychology at the University of California, Berkeley and host of The Matt Walker Podcast, which focuses on the science and impact of sleep.

We explore the importance of sleep and how its nightly structure, including REM and non-REM stages, helps rejuvenate the mind and body. We also discuss how caffeine, alcohol, cannabis and melatonin supplements affect your ability to fall asleep and overall sleep quality. Additionally, Matt highlights the benefits of naps and shares a variety of unconventional tips to promote healthier, more restorative sleep.

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 Matt Walker, Sleep

00:00:25 Rapid Eye Movement (REM) & Non-REM Sleep, Paralysis

00:02:05 Sleep Cycles, Nighttime Sleep Structure, Hormones

00:07:08 Sponsor: Eight Sleep

00:08:54 Nighttime Waking Up, Fragmented Sleep

00:11:05 Sunlight Exposure & Sleep

00:12:28 Caffeine & Sleep Effects, Tool: Timing Caffeine

00:15:27 Alcohol & Sleep Effects

00:18:08 Cannabis; THC, Alcohol, REM Sleep & Dreams

00:20:24 Sponsor: ROKA

00:22:12 Melatonin, Supplementation?, Dose

00:28:18 Prescription Sleep Aids, Cognitive Behavioral Therapy (CBT) & Sleep

00:30:36 Naps, Benefits, Insomnia, Tool: Nap Length

00:34:07 Sponsor: AG1

00:35:44 Sleep Tips, Tools: Do Nothing; Winddown Routine; Worry Journal; Clocks

00:39:56 Acknowledgments

Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest is Dr. Jay Bhattacharya, MD, PhD, Director of the National Institutes of Health (NIH) and Professor Emeritus of Health Policy at Stanford University. We discuss which scientific questions ought to be the priority for NIH, how to incentivize bold, innovative science especially from younger labs, how to solve the replication crisis and restore trust and transparency in science and public health, including acknowledging prior failures by the NIH. We discuss the COVID-19 pandemic and the data and sociological factors that motivated lockdowns, masking and vaccine mandates. Dr. Bhattacharya shares his views on how to resolve the vaccineautism debate and how best to find the causes and cures for autism and chronic diseases. The topics we cover impact everyone: male, female, young and old and, given that NIH is the premier research and public health organization in the world, extend to Americans and non-Americans alike.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Levels: https://levels.link/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Jay Bhattacharya

00:06:56 National Institutes of Health (NIH), Mission

00:09:12 Funding, Basic vs. Applied Research

00:18:22 Sponsors: David & Eight Sleep

00:21:20 Indirect Costs (IDC), Policies & Distribution

00:30:43 Taxpayer Funding, Journal Access, Public Transparency

00:38:14 Taxpayer Funding, Patents; Drug Costs in the USA vs Other Countries

00:48:50 Reducing Medication Prices; R&D, Improving Health

01:00:01 Sponsors: AG1 & Levels

01:02:55 Lowering IDC?, Endowments, Monetary Distribution, Scientific Groupthink

01:12:29 Grant Review Process, Innovation

01:21:43 R01s, Tenure, Early Career Scientists & Novel Ideas

01:31:46 Sociology of Grant Evaluation, Careerism in Science, Failures

01:39:08 Sick Care System, Health Needs

01:44:01 Sponsor: LMNT

01:45:33 Incentives in Science, H-Index, Replication Crisis

01:58:54 Scientists, Data Fraud, Changing Careers

02:03:59 NIH & Changing Incentive Structure, Replication, Pro-Social Behavior

02:15:26 Scientific Discovery, Careers & Changing Times, Journals & Publications

02:19:56 NIH Grants & Appeals, Under-represented Populations, DEI

02:28:58 Inductive vs Deductive Science; DEI & Grants; Young Scientists & NIH Funding

02:39:38 Grant Funding, Identity & Race; Shift in NIH Priorities

02:51:23 Public Trust & Science, COVID Pandemic, Lockdowns, Masks

03:04:41 Pandemic Mandates & Economic Inequality; Fear; Public Health & Free Speech

03:13:39 Masks, Harms, Public Health Messaging, Uniformity, Groupthink, Vaccines

03:22:48 Academic Ostracism, Public Health Messaging & Opposition

03:30:26 Culture of American Science, Discourse & Disagreement

03:36:03 Vaccines, COVID Vaccines, Benefits & Harms

03:47:05 Vaccine Mandates, Money, Public Health Messaging, Civil Liberties

03:54:52 COVID Vaccines, Long-Term Effects; Long COVID, Vaccine Injury, Flu Shots

04:06:47 Do Vaccines Cause Autism?; What Explains Rise in Autism

04:18:33 Autism & NIH; MAHA & Restructuring NIH?

04:25:47 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, I discuss interoception, the brain’s ability to sense and interpret signals from the body, which shapes our sense of self and underlies vital functions like focus, sleep, healing and emotions.

I explain how the body communicates different types of information to the brain, influencing processes like digestion, heart rate and immune function.

I also describe practical tools such as breathwork to regulate alertness, strategies to support gut health and reduce sugar cravings, and awareness practices to enhance interoception. By understanding and applying these tools, you can strengthen the brain-body connection to improve mood, overall health and performance.

Read the episode show notes at hubermanlab.com.

Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Eight Sleep: https://eightsleep.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Sense of Self, Interoception

00:01:25 Brain & Body Communication, Vagus Nerve, Mechanical & Chemical Information

00:04:43 Lungs & Diaphragm, Tool: Breathwork for Alert or Calm

00:09:47 Sponsors: AG1 & Eight Sleep

00:13:14 Brain & Gut Communication, Tool: Reduce Sugar Cravings

00:18:27 Brain, Gut Chemistry, Inflammation & Gut Microbiome, Tool: Fermented Foods

00:22:20 Sponsor: LMNT

00:23:52 Vomiting, Brain; Tool: Reduce Nausea

00:28:52 Fever, Brain Chemistry, Tool: Cooling Body

00:33:20 Vagus Nerve, Emotions, Mood, Tool: Heart Awareness

00:39:29 Recap & Key Takeaways

Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest is Dr. Mary-Frances O’Connor, PhD, Professor of Clinical Psychology and Psychiatry at the University of Arizona and a world expert on the science of grief and loss. We discuss what happens in the brain and body when we grieve, the role of dopamine and yearning in the grieving process, the health risks of getting stuck at particular stages of grief and how to move through loss while also deeply honoring the person, animal or thing that is no longer with us. Dr. O’Connor explains that grief involves cycling back and forth between protest and despair (often guilt and anger too) and explains science-supported ways to move through that process in the healthiest possible way. Everyone experiences grief and loss at some point. Dr. O’Connor provides valuable knowledge and tools to help you navigate grief under any circumstance.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Wealthfront**: https://wealthfront.com/huberman

BetterHelp: https://betterhelp.com/huberman

Helix Sleep: https://helixsleep.com/huberman

Function: https://functionhealth.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 Mary-Frances O’Connor

00:02:22 Grief vs Grieving; Love & Bonding, Gone Yet Everlasting

00:07:42 Sponsors: Wealthfront & BetterHelp

00:10:29 Sudden vs Slow Death, Attachment, Reframing Relationship

00:14:52 Religion, Integrating the New Relationship

00:20:46 Yearning, Dopamine, Brain, Addiction

00:27:58 Culture & Grief Literacy; Protest, Despair & Hope, New Relationships

00:40:09 Sponsors: AG1 & Helix Sleep

00:43:21 Protest, Despair & Transmutation; Changing Attachment Hierarchy

00:52:04 Bereavement Support, Medical Risk

01:05:27 Culture, Alcohol & Death; Dying of a Broken Heart, Medical Risk

01:13:40 Sponsor: Function

01:15:28 Navigating Grief, Emotions & Body, Tool: Progressive Muscle Relaxation

01:23:57 Grief Stages; Permission & Coping, Judgment & Guilt; Lessons from Grief

01:35:44 Grieving Suicide, Rumination, Tool: Shifting Environment

01:47:24 Belief Systems, Religion & Grief

01:54:17 Afterlife, Contemplating Death

01:58:35 Tools: Contemplating Death; Life Celebration, Terror Management, Empathy

02:07:46 Mental Oscillation, Dual Model of Bereavement

02:14:00 Avoidance; Remembering a Loved One, Resilience; Getting Worse & Seeking Professional Help

02:22:15 Time Perception & End of Life, Motivation & Energy

02:30:01 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode my guest is Lex Fridman, PhD, a research scientist at the Massachusetts Institute of Technology (MIT), an expert in robotics and host of the Lex Fridman Podcast.

We discuss the development of artificial intelligence through machine learning, deep learning and self-supervised techniques. We also examine the growing significance of interactions between humans and robots, including their potential for companionship and emotional connection. This episode explores how AI is shifting from a technical tool into something that could reshape human relationships, emotions and society.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Maui Nui: https://mauinui.com/huberman

Function: https://functionhealth.com/huberman

David: https://davidprotein.com/huberman

Timestamps

00:00:00 Lex Fridman; Artificial Intelligence (AI), Machine Learning, Deep Learning

00:02:23 Supervised vs Self-Supervised Learning, Self-Play Mechanism

00:09:06 Tesla Autopilot, Autonomous Driving, Robot & Human Interaction

00:14:26 Sponsors: AG1 & Maui Nui

00:17:47 Human & Robot Relationship, Loneliness, Time

00:22:38 Authenticity, Robot Companion, Emotions

00:27:55 Robot & Human Relationship, Manipulation, Rights

00:32:12 Sponsors: Function & David

00:35:14 Dogs, Homer, Companion, Cancer, Death

00:40:04 Dogs, Costello, Decline, Joy, Loss

00:47:31 Closing

Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices