Huberman Lab

In this Huberman Lab Essentials episode, my guest is Dr. David Anderson, PhD, a professor of biology at the California Institute of Technology (Caltech) and an investigator at the Howard Hughes Medical Institute (HHMI). We discuss the brain circuits that underlie how emotions emerge and shape behaviors, including the neural control of fear, aggression and pain. We also explore how hormones and neuromodulators influence these emotional states, and why understanding these hidden internal processes is essential for improving future mental health treatments.

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) David Anderson

(00:00:20) Emotions vs States

(00:01:53) Emotion Qualities: Persistence & Generalization

(00:04:04) Aggression

(00:06:39) Sponsor: BetterHelp

(00:07:41) Evolution of Fear & Aggression, Offensive vs Defensive Aggression

(00:09:57) Homeostatic Behaviors & Hydraulic Pressure

(00:12:58) Testosterone, Estrogen & Aggression

(00:14:51) Female vs Male Aggression

(00:16:48) Sponsor: AG1

(00:18:13) Mating Behavior & Aggression; Sexual Violence

(00:21:48) Periaqueductal Gray, Pain Control & Fighting

(00:26:03) Sponsor: Function

(00:27:15) Tachykinin, Pain, Social Isolation & Aggression

(00:31:47) Emotions & Somatic Feeling; Vagus Nerve

(00:36:27) Acknowledgements & Future Direction

Disclaimer & Disclosures
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Dr. Dacher Keltner, PhD, is a professor of psychology at the University of California, Berkeley, and a leading expert on the science of emotions and human connection. We discuss the science of awe—what evokes it and how to access it. Dr. Keltner explains how awe helps us frame our experience of life and who we are both as individuals and collectively. We also discuss the role of humor in social bonding, dispel common myths about the biology of emotions and review the lesser-known factors that strengthen or inhibit relationships and communities.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Joovv: https://joovv.com/huberman

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

Function: https://functionhealth.com/huberman

Our Place: https://fromourplace.com/huberman

Timestamps

(00:00:00) Dr Dachner Keltner

(00:01:55) Emotions, Awe; Facial Expressions & Culture

(00:08:11) Sponsors: Joovv & Helix Sleep

(00:11:05) Emotion, Motor Movement & Language

(00:15:36) Measuring Emotion; Studying Awe

(00:24:10) Horizons, Small to Vast, Shifting Perspective

(00:29:27) Tool: Awe Walk

(00:33:53) Time Perception, Tool: Space-Time Bridging Meditation; Chimps, Vastness

(00:42:13) Sponsor: AG1

(00:43:37) Consciousness, Collective Experiences & Brain Synchronization

(00:50:04) Music, Concerts & Awe; Sparring, Transcendence

(01:01:28) Joe Strummer

(01:06:04) Inhibitors of Awe, Self-Focus & Narcissism

(01:12:41) Sponsor: Function

(01:13:52) Sports, Collective Effervescence

(01:19:03) Social Media & Online Life, Social Community

(01:29:51) Designing Cities & Places for Awe

(01:34:29) Sponsor: Our Place

(01:35:44) Embarrassment, Teasing; Collective Values

(01:43:05) Male Friendship, Teasing

(01:47:50) Isolation, Loneliness, Reemergence of Community

(01:54:33) Psychedelics, Awe, Treating Trauma; Microdosing

(02:01:18) Looking Forward, Awe Design

(02:08:36) Campfires, Connection, Red Light

(02:13:34) Life After Death; Acknowledgments

(02:17:19) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, 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 Dr. Andy Galpin, PhD, Executive Director of the Human Performance Center at Parker University and an expert in building strength and muscle size (hypertrophy). We cover the core principles and protocols for building strength and muscle, including science-based guidance on reps, sets, frequency and rest intervals. We also discuss how breathing and mental focus can enhance training and how post-workout downregulation can speed recovery.

Read the show notes at hubermanlab.com.

Subscribe to Perform with Dr. Andy Galpin at performpodcast.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

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

Timestamps

(00:00:00) Andy Galpin

(00:00:39) 9 Exercise Adaptations; Progressive Overload

(00:03:53) Progressive Overload, One-Rep Max, Soreness, Tool: Modifiable Variables

(00:08:39) Sponsor: LMNT

(00:10:12) Full-Body Workout, Exercise Selection

(00:12:44) Training Intensity, Repetitions, Sets, Rest Intervals, Supersets

(00:16:24) Sponsor: AG1

(00:17:48) Hypertrophy vs Strength Training Recovery

(00:20:03) Training Volume & Frequency for Hypertrophy

(00:21:56) Hypertrophy Rep Ranges, Frequency & Recovery; Cell Mechanisms

(00:25:28) Sponsor: Eight Sleep

(00:26:46) Tool: 3 x 5 Protocol; Power vs Strength

(00:28:23) Mental Awareness in Training; Mind-Muscle Connection

(00:31:25) Activating Muscle Groups, Awareness, Tool: Eccentric Overload

(00:33:40) Perform Podcast: Season 3

(00:34:04) Tool: Resistance Training Breathing & Post-Training

(00:38:20) Acknowledgments

Disclaimer & Disclosures
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Dr. Marc Breedlove, PhD, is a professor of neuroscience at Michigan State University and an expert on how hormones shape brain development and sexual orientation. We discuss how prenatal testosterone impacts whether someone is romantically attracted to men or women later in life, and what correlates of sexual orientation — such as finger-length ratios — tell us about the role of hormones in brain and psychological development. We also discuss why the number of older brothers a male has biases sexual orientation. Throughout, we explain how nature and nurture interact to shape male-female differences, behavior, and romantic partner choice.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

Rorra: https://rorra.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Marc Breedlove

(00:03:24) Hormones & Sexual Orientation

(00:07:37) Prenatal Testosterone, Finger Ratio, Men & Women Differences

(00:14:08) Sponsors: David & Rorra

(00:16:46) Finger Ratios, Prenatal Testosterone, Gay & Straight Men/Women

(00:23:57) Mice & Sex Differences, Androgens

(00:26:54) Brain Differences & Sexual Orientation

(00:33:52) Group vs Individual Differences, Height Analogy; Bisexuality

(00:36:57) Brain Development, Hormones & Behavior; Brain Plasticity

(00:42:52) Sponsor: AG1

(00:44:16) Sexual Behavior, Libido

(00:51:37) Gay Rams, Brain Differences

(00:58:00) Aversion Pathway, Men vs Women, Same-Sex Partner

(01:06:58) Congenital Adrenal Hyperplasia (CAH), Intersex Phenotypes

(01:13:55) Androgen Insensitivity Syndrome (AIS)

(01:18:14) Sponsor: Function

(01:19:25) Gay Men & Older Brothers, Maternal Immunization Hypothesis

(01:32:55) CAH Carriers, Advantage, Stress Tolerance

(01:35:41) Birds & Sexual Differentiation, Gynandromorphs

(01:41:32) Anabolic Steroids, Hypersexuality; Adult Brain Plasticity

(01:45:31) Age & Testosterone Decline; Sexual Orientation & Activities

(01:53:14) Marc's Academic Journey, Ozarks, Luck

(02:02:35) Exploration; Kids & Sex Differences

(02:08:47) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, 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 explain how salt (sodium) affects mental and physical performance, as well as cellular health. I describe how the brain monitors sodium levels to regulate thirst and fluid balance, and why salt needs can vary depending on activity level, stress, blood pressure, and diet. I also explain how to determine the right sodium intake for your individual needs and discuss why some people may benefit from increasing salt and other electrolytes.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Function: https://functionhealth.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Salt

(00:00:37) Brain & Monitoring Salt

(00:02:33) Thirst, Osmotic Thirst & Salt

(00:05:35) Hypovolemic Thirst & Blood Pressure

(00:06:59) Sponsor: Function

(00:08:39) Fluid Balance, Kidney & Urine Regulation

(00:11:53) How Much Salt Do You Need?, Blood Pressure, Dizziness & Postural Syndromes

(00:17:29) Replenish Salt for Performance, Tool: Galpin Equation & Exercise

(00:19:15) Sponsor: LMNT

(00:20:46) Stress & Craving Salt

(00:22:29) Electrolytes: Magnesium & Potassium; Low Carbohydrate Diet

(00:25:19) Salt & Sweet Taste, Sugar Cravings, Processed Foods

(00:29:37) Finding Your Ideal Salt Intake, Tool: Unprocessed Food Diet

(00:31:25) Sponsor: AG1

(00:32:50) Neurons, Salt & Action Potentials; Ingesting Too Much Water

(00:34:51) Recap & Key Takeaways

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