Huberman Lab
Huberman Lab discusses neuroscience — how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works.
Andrew Huberman, Ph.D., is a neuroscientist
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Science
Education
Health & Fitness
GUEST SERIES | Dr. Matt Walker: Using Sleep to Improve Learning, Creativity & Memory
This is episode 4 of a 6-part special series on slee...
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Apr 24 2024 2h 28m
Chapter 1 58 sec
Sleep & LearningChapter 2 4 mins
Sponsors: Helix Sleep, Whoop & Waking UpChapter 3 3 mins
Learning, Memory & SleepChapter 4 4 mins
Memory & Sleep, “All-Nighters”, HippocampusChapter 5 3 mins
Naps & Learning CapacityChapter 6 9 mins
Early School Start Times, Performance & AccidentsChapter 7 2 mins
Medical Residency & Sleep DeprivationChapter 8 1 min
Sponsor: AG1Chapter 9 4 mins
Tool: Sleep Before Learning; Cramming EffectChapter 10 9 mins
Tools: Caffeine; Timing Peak Learning; “Second Wind”Chapter 11 10 mins
Memory Consolidation in SleepChapter 12 5 mins
Sleepwalking & Talking; REM-Sleep Behavioral DisorderChapter 13 7 mins
REM Sleep Paralysis, Alcohol, StressChapter 14 1 min
Sponsor: InsideTrackerChapter 15 8 mins
Skills, Motor Learning & SleepChapter 16 2 mins
Tool: Timing Sleep & Learning, Skill EnhancementChapter 17 7 mins
Naps; Specificity & Memory Consolidation, Sleep SpindlesChapter 18 6 mins
Sleep, Motor Learning & Athletes; AutomaticityChapter 19 5 mins
Can Learning Improve Sleep?Chapter 20 5 mins
Tool: Exercise to Improve Sleep; Performance, Injury & MotivationChapter 21 4 mins
Pillars of Health; Dieting & Sleep DeprivationChapter 22 7 mins
Performance & Poor Sleep, Belief Effects, “Orthosomnia”Chapter 23 8 mins
“Overnight Alchemy”, Sleep & Novel Memory LinkingChapter 24 5 mins
Sleep & CreativityChapter 25 9 mins
Tools: Waking & Technology; Naps; “Sleep on a Problem”Chapter 26 5 mins
Creative Insight & SleepChapter 27 2 mins
Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Dr. Bonnie Halpern-Felsher: Vaping, Alcohol Use & Other Risky Youth Behaviors
In this episode, my guest is Dr. Bonnie Halpern-Fels...
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Apr 22 2024 2h 31m
Chapter 1 1 min
Dr. Bonnie Halpern-FelsherChapter 2 3 mins
Sponsors: Eight Sleep, Mateina & LMNTChapter 3 3 mins
AdolescenceChapter 4 3 mins
Household Conflict, Parents; Smart PhonesChapter 5 5 mins
Smart Phones & Social MediaChapter 6 5 mins
Vaping, E-Cigarettes, Nicotine & CannabisChapter 7 6 mins
Adolescent Nicotine Use: Marketing, FlavorsChapter 8 1 min
Sponsor: AG1Chapter 9 9 mins
Nicotine Initiation, Freebase vs. Salt-Based Nicotine, ConcentrationChapter 10 7 mins
Addiction & Withdrawal; E-Cigarette AccessChapter 11 7 mins
Vaping Health Hazards, Aldehydes, FlavorsChapter 12 1 min
Sponsor: Waking UpChapter 13 6 mins
“Just Say No”, Adolescent DefianceChapter 14 6 mins
Cannabis & Potency, Blunts, E-Cigarette CombinationsChapter 15 3 mins
Psychosis, THC & AdolescenceChapter 16 8 mins
Quitting Nicotine & Cannabis; Physical & Social Withdrawal SymptomsChapter 17 7 mins
Social Pressures, Quitting Vaping, Environment ConcernsChapter 18 6 mins
Teen Activities, Social Media, AutonomyChapter 19 6 mins
Risky Behaviors, Alcohol, Driving, Sexual BehaviorChapter 20 2 mins
International E-Cigarette Use, RegulationChapter 21 7 mins
Nicotine Pouches, Health Risks; ToleranceChapter 22 9 mins
Tools: Vaping Interventions, Decision Making, Harm ReductionChapter 23 11 mins
Fentanyl, Drug Testing, Recreational Drug UseChapter 24 3 mins
Tool: Organic Conversations & Risky BehaviorChapter 25 6 mins
Long-Term Goals & Teens; Vaping, Pornography & TeensChapter 26 5 mins
Mental Health Crisis & Substance UseChapter 27 2 mins
Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
LIVE EVENT Q&A: Dr. Andrew Huberman at the Sydney Opera House
Recently I had the pleasure of hosting a live event ...
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Apr 19 2024 52m
Chapter 1 14 sec
IntroductionChapter 2 20 sec
Live Event Recap: The Brain Body ContractChapter 3 2 mins
Sponsor: AG1 & Eight SleepChapter 4 2 mins
The Power of Mindset on StressChapter 5 4 mins
David Goggins: A Case Study in ResilienceChapter 6 8 mins
Exploring Time Perception & Frame RateChapter 7 8 mins
Jet Lag Protocol: Adjusting to New Time ZonesChapter 8 4 sec
The Science of NeuroplasticityChapter 9 2 mins
The Transformative Power of PsychedelicsChapter 10 6 mins
Exploring Psilocybin & MDMA: Personal Experiences & InsightsChapter 11 3 mins
The Science of Sleep: How Temperature Affects ItChapter 12 1 min
Understanding Stress Response & HabituationChapter 13 5 mins
Personal AnecdotesChapter 14 4 mins
Finding Your Passion: Advice for the YouthChapter 15 1 min
Closing Thoughts & Gratitude
GUEST SERIES | Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine
This is episode 3 of a 6-part special series on slee...
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Apr 17 2024 2h 18m
Chapter 1 1 min
Sleep StructureChapter 2 4 mins
Sponsors: BetterHelp, LMNT & Waking UpChapter 3 6 mins
Sleep Phases & LifespanChapter 4 8 mins
Sleep Stages & Lifespan, Sleep Paralysis & AnimalsChapter 5 4 mins
Adults & Biphasic Sleep, Modern SocietyChapter 6 3 mins
Chronotype, Circadian Rhythms & Biological FlexibilityChapter 7 2 mins
Genetics & ChronotypeChapter 8 1 min
Sponsor: AG1Chapter 9 7 mins
Biphasic Sleep, Adults; Body Position & SleepinessChapter 10 9 mins
Naps, Positive Benefits, Nighttime InsomniaChapter 11 8 mins
Tool: Optimal Nap: Duration & Timing; GrogginessChapter 12 9 mins
Nap Capacity, “Liminal” States & NSDRChapter 13 4 mins
NASA Nap Culture, Power NapsChapter 14 1 min
Sponsor: Eight SleepChapter 15 6 mins
Tools: Nap Timing, “Fragile” Nighttime Sleep; On-Off-On ProtocolChapter 16 9 mins
Avoiding Naps: Insomnia, Aging & Sleep Quality DeclineChapter 17 10 mins
Caffeine, “Nappuccino”; Hot DrinksChapter 18 4 mins
Adenosine Clearance, SleepChapter 19 5 mins
Tool: Delaying Caffeine, Afternoon Crash, Sleep QualityChapter 20 7 mins
Caffeine, Health, Antioxidants; Caffeine Tolerance & AlcoholChapter 21 7 mins
Tool: Nap “Enhancements”, Caffeine, Light & Face WashingChapter 22 8 mins
Polyphasic Sleep, Adverse EffectsChapter 23 4 mins
Sleep Deprivation & Car Crashes; Polyphasic SleepChapter 24 2 mins
Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Dr. David Yeager: How to Master Growth Mindset to Improve Performance
In this episode, my guest is Dr. David Yeager, Ph.D....
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Apr 15 2024 2h 26m
Chapter 1 1 min
Dr. David YeagerChapter 2 2 mins
Sponsors: AeroPress & ROKAChapter 3 6 mins
Growth Mindset; Performance, Self-EsteemChapter 4 4 mins
“Wise” Intervention, Teaching Growth MindsetChapter 5 4 mins
Stories & Writing ExercisesChapter 6 5 mins
Effort Beliefs, Physiologic Stress ResponseChapter 7 4 mins
Stress-Is-Enhancing vs Stress-Is-Debilitating MindsetsChapter 8 1 min
Sponsor: AG1Chapter 9 6 mins
Language & Importance, Stressor vs. Stress ResponseChapter 10 6 mins
Physiologic Cues, Threat vs Challenge ResponseChapter 11 9 mins
Mentor Mindset & Leadership; Protector vs Enforcer MindsetChapter 12 1 min
Sponsor: Waking UpChapter 13 11 mins
Strivings, Social Hierarchy & Adolescence, TestosteroneChapter 14 5 mins
Growth Mindset & Transferability, DefensivenessChapter 15 7 mins
Challenge, Environment & Growth MindsetChapter 16 5 mins
Goal Pursuit, Brain Development & AdaptationChapter 17 7 mins
Emotions; Loss vs. Gain & MotivationChapter 18 7 mins
Skill Building & Challenge, Purpose MotivationChapter 19 10 mins
Contribution Value, Scientific Work & ScrutinyChapter 20 8 mins
Self-Interest, Contribution MindsetChapter 21 8 mins
Criticism, Negative Workplaces vs. Growth CultureChapter 22 9 mins
Critique & Support; Motivation; Standardized TestsChapter 23 7 mins
Mindset ResearchChapter 24 2 mins
Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Guest Series | Dr. Matthew Walker: Protocols to Improve Your Sleep
This is episode 2 of a 6-part special series on slee...
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Apr 10 2024 2h 42m
Chapter 1 1 min
Improving SleepChapter 2 4 mins
Sponsors: Helix Sleep, WHOOP & Waking UpChapter 3 6 mins
Basics of Sleep Hygiene, Regularity, Dark & LightChapter 4 6 mins
Light, Day & Night; Cortisol, InsomniaChapter 5 7 mins
Temperature; “Walk It Out”; Alcohol & CaffeineChapter 6 3 mins
Sleep Association, Bed vs. SofaChapter 7 5 mins
Tool: Falling Asleep; Meditation, BreathingChapter 8 1 min
Sponsor: AG1Chapter 9 3 mins
Alcohol & Sleep DisruptionChapter 10 9 mins
Food & Sleep, Carbs, MelatoninChapter 11 6 mins
Caffeine; Afternoon Coffee, Nighttime WakingChapter 12 5 mins
Caffeine Metabolism & Sleep, Individual VariationChapter 13 44 sec
Sponsor: InsideTrackerChapter 14 9 mins
Cannabis: THC vs. CBD, REM Sleep, WithdrawalChapter 15 4 mins
Sleep Hygiene BasicsChapter 16 4 mins
Tool: Poor Sleep Compensation, “Do Nothing”Chapter 17 3 mins
Tool: Sleep Deprivation & ExerciseChapter 18 8 mins
Insomnia Intervention & Bedtime Rescheduling, Sleep ConfidenceChapter 19 8 mins
Wind-Down Routine; Mental Walk; Clocks & PhonesChapter 20 8 mins
Advanced Sleep Optimization, Electric ManipulationChapter 21 8 mins
Temperature Manipulation, Elderly, InsomniaChapter 22 5 mins
Tool: Warm Bath Effect & Sleep, SaunaChapter 23 8 mins
Acoustic Stimulation, White Noise, Pink NoiseChapter 24 10 mins
Rocking & Sleep, Body PositionChapter 25 4 mins
Enhance REM Sleep & Temperature; Sleep MedicationsChapter 26 5 mins
Pharmacology, DORAs & REM Sleep; Narcolepsy & InsomniaChapter 27 6 mins
Acetylcholine, Serotonin, Peptides; BalanceChapter 28 2 mins
Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Coleman Ruiz: Overcoming Physical & Emotional Challenges
In this episode, my guest is Coleman Ruiz, a former ...
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Apr 8 2024 3h 18m
Chapter 1 1 min
Coleman RuizChapter 2 4 mins
Sponsors: BetterHelp, Maui Nui Venison & Eight SleepChapter 3 7 mins
Childhood, “Wildness”Chapter 4 9 mins
Wrestling, Combat Sports & RespectChapter 5 7 mins
Divorce, College Applications & Naval AcademyChapter 6 1 min
Sponsor: AG1Chapter 7 8 mins
Prep School, Patriotism, FearChapter 8 2 mins
Growth Mindset, 24-Hour HorizonChapter 9 9 mins
Naval Academy, Mentor, FocusChapter 10 6 mins
Wife, Work EthicChapter 11 1 min
Sponsor: PlungeChapter 12 3 mins
Navy SEALs, BUD/S, Hell WeekChapter 13 11 mins
BUD/S Success Predictors; Divorce & Aloneness; RebellionChapter 14 5 mins
Patriotism, Navy SEALs, Green TeamChapter 15 3 mins
Advanced Training, Tier One, Free-FallChapter 16 9 mins
Special Operations, Deaths & GriefChapter 17 11 mins
Mentor Death & Facing MortalityChapter 18 4 mins
Warriors & Compassion; Trauma, FamilyChapter 19 5 mins
Civilian Life AdjustmentChapter 20 9 mins
Hero With a Thousand Faces, Civilian Return & PTSDChapter 21 7 mins
Massage, Perspective, Space-Time BridgingChapter 22 5 mins
Psychedelics, Connection, Warrior CultureChapter 23 6 mins
Rock Bottom: Talk Therapy, Depression, AlcoholChapter 24 4 mins
Emotional & Physical Pain, Vulnerability, Fighter MentalityChapter 25 7 mins
Suicide, Asking For Help & SupportChapter 26 6 mins
Therapy, PTSD Recovery, Dread; PharmacologyChapter 27 9 mins
Healing Process: Unsatisfaction & Asking For HelpChapter 28 8 mins
Daily Routine, Movement, NutritionChapter 29 7 mins
Manhood, Range, Parenthood, SurrenderChapter 30 5 mins
Current PursuitsChapter 31 2 mins
Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Guest Series | Dr. Matthew Walker: The Biology of Sleep & Your Unique Sleep Needs
In this episode 1 of a 6-part special series on slee...
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Apr 3 2024 2h 59m
Chapter 1 2 mins
Importance of SleepChapter 2 3 mins
Sponsors: Eight Sleep, BetterHelp & LMNTChapter 3 5 mins
Sleep; Non-REM & REM SleepChapter 4 3 mins
Sleep Cycles, Individuality, Women vs. MenChapter 5 4 mins
Tool: Wakefulness in Bed, InsomniaChapter 6 7 mins
Non-REM Stages of SleepChapter 7 6 mins
Role of Deep SleepChapter 8 1 min
Sponsor: AG1Chapter 9 6 mins
Light Sleep Stages, Hypnogogic JerksChapter 10 7 mins
REM Sleep, Paralysis & Bizarre Dreams; “Falling” AsleepChapter 11 8 mins
Tools: Body Position & Sleep; Snoring & Sleep ApneaChapter 12 6 mins
Yawning & Theories, ContagionChapter 13 4 mins
Nodding Off, Afternoon & Postprandial DipChapter 14 1 min
Sponsor: InsideTrackerChapter 15 4 mins
Sleep, Animals & EvolutionChapter 16 13 mins
Poor Sleep & Health Consequences, Sleep DeprivationChapter 17 4 mins
Positive Effects of Good Sleep, Health ImprovementsChapter 18 10 mins
Sleep & Mood; Appetite & Weight ManagementChapter 19 5 mins
Sleep Deprivation & Looking Tired, “Beauty Sleep”Chapter 20 8 mins
Tool: Getting Good Sleep, QQRT Macros, Quantity & QualityChapter 21 6 mins
Tool: Sleep Regularity, Mortality RiskChapter 22 11 mins
Tool: Sleep Timing, ChronotypesChapter 23 6 mins
Chronotypes & Insomnia, Circadian Rhythm, Shift WorkChapter 24 6 mins
Tool: Sleep Tests, Alarm Clock, Micro-SleepsChapter 25 6 mins
Sleep Inertia & Waking; Afternoon Dip, Optimum PerformanceChapter 26 8 mins
Causes of Sleep: Circadian Rhythm, Sleep PressureChapter 27 3 mins
Adenosine & SleepinessChapter 28 4 mins
Tool: Growth Hormone & Deep SleepChapter 29 6 mins
Cortisol & Circadian Rhythm, “Tired But Wired”Chapter 30 2 mins
Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Benefits & Risks of Peptide Therapeutics for Physical & Mental Health
In this episode, I explain the major categories and ...
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Apr 1 2024 1h 26m
Chapter 1 3 mins
PeptidesChapter 2 4 mins
Sponsors: Mateina, Levels & JoovvChapter 3 4 mins
What is a Peptide?Chapter 4 2 mins
Peptide Sourcing, Lipopolysaccharide (LPS)Chapter 5 7 mins
Rejuvenation & Tissue Repair: BPC-157, AngiogenesisChapter 6 6 mins
BPC-157 & Tissue Injury; Mode of DeliveryChapter 7 7 mins
BPC-157: Safety, Doses, Cycling, Tumor RiskChapter 8 1 min
Sponsor: AG1Chapter 9 4 mins
Tissue Repair: Thymosin Beta-4, TB-500Chapter 10 4 mins
Growth & Metabolism: Growth Hormone, IGF-1, RisksChapter 11 6 mins
Secretagogues, Sermorelin, Tesamorelin, CJC-1295Chapter 12 1 min
Sponsor: LMNTChapter 13 4 mins
Ipamorelin, Hexarelin, GHRP-3, MK-677; Risks & TimingChapter 14 8 mins
Peptides for Growth Hormone & IGF-1, Risk; Combinations & DosingChapter 15 5 mins
Longevity: Thymosin Beta-4, Epitalon (Epithalon)Chapter 16 5 mins
Vitality: Melanotan, PT-141 (Vyleesi), RisksChapter 17 4 mins
Vitality: KisspeptinChapter 18 2 mins
Peptides, Potential Benefits, Side-Effects & RisksChapter 19 2 mins
Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Asi Wind: How We Perceive, Remember & Connect With Others
In this episode, my guest is Asi Wind. He is a world...
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Mar 25 2024 2h 51m
Chapter 1 2 mins
Asi WindChapter 2 4 mins
Sponsors: LMNT, BetterHelp & AeroPressChapter 3 7 mins
“Jazzy Magic”, Tricks & Improvisation, MemoryChapter 4 9 mins
Magic & ImaginationChapter 5 5 mins
Memory “Experiments”Chapter 6 1 min
Sponsor: AG1Chapter 7 4 mins
Reality Augmentation, Free WillChapter 8 5 mins
Audience Interactions & Connection, Empathy, Tool: BreathingChapter 9 7 mins
Audience, Empathetic Attunement & Connection; SkepticsChapter 10 8 mins
Trick Explanation, PropsChapter 11 10 mins
Exposing Magic, Misdirection, StorytellingChapter 12 1 min
Sponsor: InsideTrackerChapter 13 8 mins
Delight, Hypnosis, Behavior PatternsChapter 14 5 mins
Hypnotists & Guiding Attention; Social MediaChapter 15 7 mins
“Power of Pauses” & Memory; Tool: Gap Effects & LearningChapter 16 6 mins
Tension, Understanding MagicChapter 17 6 mins
StorytellingChapter 18 8 mins
Painting & CompositionChapter 19 7 mins
Truths, Clean Slate, Art & StorytellingChapter 20 6 mins
Art & Motivation, HonestyChapter 21 7 mins
Inspiration & Creativity, “Sponge”Chapter 22 6 mins
Morning Routine & CreativityChapter 23 10 mins
Memory & Fear, Power of Story; Tool: Walking & CreativityChapter 24 3 mins
Body LanguageChapter 25 7 mins
Perfectionism; Negative Emotions, PhotographyChapter 26 4 mins
Sensitivity, Empathy, FamilyChapter 27 4 mins
Incredibly Human ShowChapter 28 2 mins
Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Melbourne, AU
Recently I had the pleasure of hosting a live event ...
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Mar 22 2024 58m
Chapter 1 2 mins
IntroductionChapter 2 12 mins
Strategies for Preventing DementiaChapter 3 7 mins
Enhancing Willpower: Is It Comparable to Muscle Training?Chapter 4 6 mins
Minimizing Circadian Disruption for Shift WorkersChapter 5 8 mins
Difference Between NSDR & MeditationChapter 6 4 mins
Combatting Mindless Phone ScrollingChapter 7 13 mins
Dream Clinical TrialsChapter 8 2 mins
Conclusion
Dr. E.J. Chichilnisky: How the Brain Works, Curing Blindness & How to Navigate a Career Path
In this episode, my guest is Dr. E.J. Chichilnisky, ...
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Mar 18 2024 2h
Chapter 1 2 mins
Dr. E.J. ChichilniskyChapter 2 3 mins
Sponsors: Eight Sleep, ROKA & BetterHelpChapter 3 5 mins
Vision & Brain; RetinaChapter 4 7 mins
Retina & Visual ProcessingChapter 5 4 mins
Vision in Humans & Other Animals, ColorChapter 6 6 mins
Studying the Human RetinaChapter 7 1 min
Sponsor: AG1Chapter 8 4 mins
Cell TypesChapter 9 7 mins
Determining Cell Function in RetinaChapter 10 5 mins
Retinal Cell Types & StimuliChapter 11 10 mins
Retinal Prostheses, ImplantsChapter 12 5 mins
Artificial Retina, Augmenting VisionChapter 13 1 min
Sponsor: InsideTrackerChapter 14 9 mins
Neuroengineering, Neuroaugmentation & SpecificityChapter 15 3 mins
Building a Smart Device, AIChapter 16 5 mins
Neural Prosthesis, Paralysis; SpecificityChapter 17 8 mins
Neurodegeneration; Adult Neuroplasticity; Implant SpecificityChapter 18 8 mins
Career Journey, Music & Dance, NeuroscienceChapter 19 4 mins
Self-Understanding, Coffee; Self-Love, Mediation & YogaChapter 20 9 mins
Body Signals & Decisions; BeautyChapter 21 2 mins
Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Dr. Cal Newport: How to Enhance Focus and Improve Productivity
In this episode, my guest is Dr. Cal Newport, Ph.D.,...
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Mar 11 2024 2h 56m
Chapter 1 2 mins
Dr. Cal NewportChapter 2 4 mins
Sponsors: Helix Sleep, Maui Nui & JoovvChapter 3 6 mins
Smartphones, Office & WalkingChapter 4 6 mins
Productive Meditation, WhiteboardsChapter 5 4 mins
Tool: Capturing Ideas, NotebooksChapter 6 5 mins
Tool: Active Recall & Remembering InformationChapter 7 1 min
Sponsor: AG1Chapter 8 6 mins
Studying, Deliberate PracticeChapter 9 3 mins
Flow States vs. Deep WorkChapter 10 3 mins
Social Media, EmergenciesChapter 11 7 mins
Phone & Addiction; Task SwitchingChapter 12 1 min
Sponsor: LMNTChapter 13 8 mins
“Neuro-Semantic Coherence” vs. Flow; ConcentrationChapter 14 5 mins
Internet Use & Kids; Video Games; AudiobooksChapter 15 4 mins
Pseudo-Productivity, BurnoutChapter 16 5 mins
Social Media Distraction; The Deep LifeChapter 17 8 mins
Attention, ADHD, Smartphones & Addiction; KidsChapter 18 4 mins
TikTok, AlgorithmChapter 19 7 mins
Tool: Boredom Tolerance, Gap Effects & “Thoreau Walks”Chapter 20 3 mins
Solitude Deprivation, AnxietyChapter 21 6 mins
Tools: Fixed Work Schedule & Productivity, Exercise, SleepChapter 22 7 mins
Deep Work, Insomnia; Productivity & Core Work; MusicChapter 23 7 mins
Cognitive Focus & Environment; IsolationChapter 24 8 mins
Burnout Epidemic, Digital CollaborationChapter 25 5 mins
Cognitive Revolution, BalanceChapter 26 5 mins
Remote, Hybrid vs. In-Person Work; ZoomChapter 27 6 mins
Tool: Pull-Based System, Designing WorkloadChapter 28 10 mins
Tools: Multi-Scale Planning, Time Blocking; Deep Work GroupsChapter 29 3 mins
Tool: Shutdown RitualChapter 30 4 mins
Accessibility, Reputation & FlexibilityChapter 31 7 mins
Work-Life Balance, Vacation; ProductivityChapter 32 2 mins
Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter
How Placebo Effects Work to Change Our Biology & Psychology
In this episode, I discuss placebo and belief and mi...
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Mar 4 2024 1h 18m
Chapter 1 2 mins
Placebo EffectsChapter 2 4 mins
Sponsors: Eight Sleep, AeroPress & LevelsChapter 3 6 mins
Placebo, Nocebo vs. Belief Effect, Prefrontal CortexChapter 4 7 mins
Dopamine, Placebo & Parkinson’s Disease; Placebo ControlsChapter 5 7 mins
Hormone Release & Placebo Effect, Paired AssociationsChapter 6 3 mins
Conditioning Effect & Insulin; Pavlovian ResponseChapter 7 1 min
Sponsor: AG1Chapter 8 6 mins
Context & Expectations; Placebo Effect & BrainChapter 9 4 mins
Cancer, Mind-Body Practices; Placebo Effects & LimitsChapter 10 3 mins
Asthma, Specificity & Placebo EffectsChapter 11 1 min
Sponsor: InsideTrackerChapter 12 6 mins
Nicotine & Dose-Dependent Placebo EffectsChapter 13 5 mins
Placebo Effects vs. Belief Effects, Food & MindsetChapter 14 3 mins
Exercise & Belief EffectsChapter 15 7 mins
Placebo Effect, Brain & Stress ResponseChapter 16 4 mins
Individual Variation, Genetics & Placebo EffectChapter 17 2 mins
Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter
AMA #16: Sleep, Vertigo, TBI, OCD, Tips for Travelers, Gut-Brain Axis & More
Welcome to a special edition of the 16th Ask Me Anyt...
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Feb 29 2024 56m
Chapter 1 2 mins
IntroductionChapter 2 4 mins
Achieving Key Health Pillars While TravelingChapter 3 5 mins
Improving Sleep QualityChapter 4 7 mins
Understanding and Managing VertigoChapter 5 6 mins
Enhancing Brain Function Post-TBIChapter 6 3 mins
Getting Closer to Unraveling OCDChapter 7 4 mins
Adjusting Circadian Rhythms for TravelChapter 8 5 mins
Optimal Dosage for Fish Oil SupplementsChapter 9 5 mins
Monitoring Hormone LevelsChapter 10 5 mins
Optimizing the Gut-Brain AxisChapter 11 4 mins
Best Practices for Tongue CleaningChapter 12 12 sec
Conclusion & Thank You
Dr. Becky Kennedy Protocols for Excellent Parenting & Improving Relationships of All Kinds
In this episode, my guest is Dr. Becky Kennedy, Ph.D...
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Feb 26 2024 2h 54m
Chapter 1 2 mins
Dr. Becky KennedyChapter 2 4 mins
Sponsors: Mateína, Joovv & AeroPressChapter 3 6 mins
Healthy Relationships: Sturdiness, Boundaries & EmpathyChapter 4 3 mins
Tool: Establishing BoundariesChapter 5 3 mins
Rules, Boundaries & ConnectionChapter 6 7 mins
Rewards & Punishments; Skill BuildingChapter 7 1 min
Sponsor: AG1Chapter 8 2 mins
Kids & Inherent GoodChapter 9 7 mins
Family Jobs, Validation & Confidence, Giving HopeChapter 10 2 mins
Rewards, PrideChapter 11 7 mins
Tool: “I Believe You”, Confidence & Safety; Other RelationshipsChapter 12 4 mins
Trauma, Aloneness & RepairChapter 13 3 mins
Tool: Repair & Apologies, Rejecting ApologyChapter 14 2 mins
Tool: Good ApologiesChapter 15 1 min
Sponsor: InsideTrackerChapter 16 7 mins
Tool: Rudeness & Disrespect, Most Generous InterpretationChapter 17 8 mins
Walking on Eggshells, Pilot Analogy & Emotional Outbursts, Sturdy LeadershipChapter 18 9 mins
Deeply Feeling Kids; Fears, Sensory OverloadChapter 19 7 mins
Co-Parenting Differences & PunishmentChapter 20 4 mins
Tool: Attention Deficit Hyperactivity Disorder (ADHD); MeditationChapter 21 10 mins
Tool: Tolerating Frustration, Screen Time, LearningChapter 22 3 mins
Grace & Parenthood, Parenting Job Description; Relationship to SelfChapter 23 5 mins
Tool: “I’m Noticing”, Asking Questions; Emotional RegulationChapter 24 8 mins
Adolescence & Critical Needs, Explorers vs. NomadsChapter 25 5 mins
Saying “I Love You”, Teenagers; Family MeetingsChapter 26 7 mins
Self-Care, Rage & Boundaries; Sturdy Leaders; Parent Relationship & ConflictChapter 27 7 mins
Tool: Wayward Teens, Marijuana & Substance Use, Getting Additional HelpChapter 28 4 mins
MentorsChapter 29 7 mins
Tool: Entitlement, Fear & FrustrationChapter 30 4 mins
Tool: Experiencing Frustration; Chores & AllowanceChapter 31 4 mins
Good Inside PlatformChapter 32 2 mins
Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter
Dr. Mark D'Esposito: How to Optimize Cognitive Function & Brain Health
In this episode, my guest is Dr. Mark D'Esposito, M....
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Feb 19 2024 2h 32m
Chapter 1 2 mins
Dr. Mark D’EspositoChapter 2 4 mins
Sponsors: Maui Nui, Joovv & Eight SleepChapter 3 4 mins
Brain & Frontal Lobes, Prefrontal Cortex, Executive FunctionChapter 4 3 mins
Frontal Lobe Development, ChildrenChapter 5 7 mins
Rules, Context & Impulse Control; Learning & GoalsChapter 6 4 mins
Focus, Improving Executive FunctionChapter 7 2 mins
Connections & Top-Down SignalsChapter 8 1 min
Sponsor: AG1Chapter 9 6 mins
Frontal Lobe Injury; Emotional RegulationChapter 10 7 mins
Smartphones, Social MediaChapter 11 8 mins
Working Memory, DopamineChapter 12 1 min
Sponsor: LMNTChapter 13 5 mins
Dopamine Levels & Working Memory, Cognitive Tasks, GeneticsChapter 14 6 mins
Bromocriptine & Working Memory, DopamineChapter 15 6 mins
Guanfacine, Neurotransmitter Levels, Pupil Dilation & Biomarker TestsChapter 16 6 mins
Bromocriptine, Olympics; Pharmacology & Cognitive Function, AdderallChapter 17 5 mins
Concussion, Traumatic Brain Injury (TBI)Chapter 18 6 mins
Sleep, TBI, Concussion & Executive Function; BrainHQChapter 19 7 mins
Aging & Frontal Executive System; Brain HealthChapter 20 7 mins
Tools: Brain Health & Boosting Executive Function, BooksChapter 21 4 mins
Alzheimer’s Disease, Genetics, PharmacologyChapter 22 6 mins
Parkinson’s Disease, L-Dopa; Coping with Alzheimer’s; NicotineChapter 23 6 mins
Estrogen & Dopamine, Cognition; Tool: Physical ExerciseChapter 24 5 mins
Tool: Mindfulness Meditation & Executive FunctionChapter 25 6 mins
Brain Networks; ModularityChapter 26 5 mins
Modularity, Brain IndicesChapter 27 7 mins
Psilocybin; Transcranial Magnetic StimulationChapter 28 2 mins
Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter
How to Improve Oral Health & It’s Critical Role in Brain & Body Health
In this episode, I discuss the importance of oral he...
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Feb 12 2024 2h
Chapter 1 3 mins
Oral HealthChapter 2 3 mins
Sponsors: Mateina, ROKA & Helix SleepChapter 3 6 mins
Oral Health QuizChapter 4 6 mins
Teeth Biology, Cavity RepairChapter 5 7 mins
Mouth, Gums, SalivaChapter 6 1 min
Sponsor: AG1Chapter 7 6 mins
Cavity Formation, Bacteria, Sugar, AcidityChapter 8 7 mins
Teeth Remineralization, Fluoride, WaterChapter 9 1 min
Sponsor: InsideTrackerChapter 10 10 mins
Tools: The “Do Nots” of Oral Health, Mouth BreathingChapter 11 8 mins
Tools: Fasting & Teeth Remineralization; Nighttime ToothbrushingChapter 12 4 mins
Proper Teeth Brushing; Tooth Sensitivity & GumsChapter 13 2 mins
Bacteria, Plaque & Tartar; Tooth PolishingChapter 14 3 mins
Proper Flossing Technique, Waterpik; Children & FlossingChapter 15 5 mins
Tool: Xylitol, Bacteria & Cavity PreventionChapter 16 2 mins
Toothpastes: Xylitol, Fluoride, HydroxyapatiteChapter 17 3 mins
Mouthwash & Alcohol, Antiseptic MouthwashChapter 18 6 mins
Tools: Baking Soda, Hydrogen Peroxide?, Salt Water RinseChapter 19 2 mins
Alcohol-Based Mouthwash, Nitric OxideChapter 20 2 mins
Tools: Canker Sore Prevention & Gut Microbiome; SleepChapter 21 3 mins
Tools: Tongue Brushing; Toothbrush CareChapter 22 7 mins
Teeth Sealants; Metal Fillings, Mercury, Mastic Gum; Root CanalsChapter 23 5 mins
Dentist Visits, Daily Routines & Oral HealthChapter 24 4 mins
Practices for Oral Health, Oil PullingChapter 25 2 mins
Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter
Dr. Kay Tye: The Biology of Social Interactions and Emotions
In this episode, my guest is Dr. Kay Tye, PhD, Profe...
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Feb 5 2024 2h 31m
Chapter 1 2 mins
Dr. Kay TyeChapter 2 4 mins
Sponsors: Eight Sleep, Levels & LMNTChapter 3 6 mins
Amygdala; “Valence”Chapter 4 7 mins
Novelty; Reward & Punishment ResponseChapter 5 6 mins
Amygdala & Hunger; Social InteractionChapter 6 8 mins
Social Media & Social Connection; Tool: Email & Time ManagementChapter 7 1 min
Sponsor: AG1Chapter 8 7 mins
Social Media; Friction & Feedback, LeadershipChapter 9 8 mins
Social Isolation, Harlow Experiments, “Loneliness Neurons”Chapter 10 9 mins
Social Homeostasis, COVID-19 Pandemic & LonelinessChapter 11 7 mins
Quality of Social Contact, Social Homeostasis, Social MediaChapter 12 1 min
Sponsor: InsideTrackerChapter 13 8 mins
Social Media, Relationships; Social Isolation & ExclusionChapter 14 10 mins
Empathy: Friend vs. FoeChapter 15 5 mins
Background & Empathy, Diversity, Emotional RegulationChapter 16 2 mins
Abundance vs. Scarcity MindsetChapter 17 8 mins
Social Rank & Hierarchy, Sibling Order, DevelopmentChapter 18 9 mins
Dynamic Hierarchy; Dominants vs. Subordinates; MentorsChapter 19 10 mins
Psychedelics: Research & Mechanisms; PsilocybinChapter 20 5 mins
Work-Life Balance, Fitness & ExtracurricularsChapter 21 3 mins
Personal Life, Diversity, Happiness; Typical DayChapter 22 8 mins
Science & Academia; Future DirectionsChapter 23 4 mins
Research & Science OutreachChapter 24 2 mins
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AMA #15: Fluoride Benefits/Risks & Vagus Nerve Stimulation
Welcome to a preview of the 15th Ask Me Anything (AM...
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Feb 1 2024 29m
Chapter 1 1 min
IntroductionChapter 2 24 mins
Why Is Fluoride in Water and Is It Harmful?Chapter 3 2 mins
Huberman Lab Premium
Tools to Enhance Working Memory & Attention
In this episode, I discuss working memory, which is ...
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Jan 29 2024 1h 31m
Chapter 1 1 min
Working MemoryChapter 2 3 mins
Sponsors: Mateina, BetterHelp & Helix SleepChapter 3 4 mins
Short- vs. Long-Term MemoryChapter 4 5 mins
NeuroplasticityChapter 5 4 mins
Working Memory; Attention & FocusChapter 6 5 mins
Working Memory TestChapter 7 1 min
Sponsor: AG1Chapter 8 9 mins
Brain & Working Memory; DopamineChapter 9 8 mins
Working Memory Capacity TestChapter 10 4 mins
Increasing Dopamine & Working MemoryChapter 11 5 mins
Task Switching, DistractionsChapter 12 1 min
Sponsor: LMNTChapter 13 7 mins
Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & DopamineChapter 14 7 mins
Tool: Deliberate Cold Exposure & DopamineChapter 15 4 mins
Tool: Working Memory & Binaural BeatsChapter 16 7 mins
Supplements to Increase Dopamine: L-Tyrosine, Mucuna PruriensChapter 17 6 mins
Dopamine Prescriptions, Attention Deficit Hyperactivity Disorder (ADHD)Chapter 18 1 min
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Journal Club with Dr. Peter Attia | Effects of Light & Dark on Mental Health & Treatments for Cancer
In this journal club episode, my guest is Dr. Peter ...
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Jan 22 2024 3h 8m
Chapter 1 2 mins
Dr. Peter Attia, Journal ClubChapter 2 4 mins
Sponsors: Eight Sleep, BetterHelp & JoovvChapter 3 4 mins
Light, Dark & Mental Health; RetinaChapter 4 5 mins
Outdoor vs. Indoor Light, Cataracts, SunglassesChapter 5 8 mins
Tools: Sunrise & Sunsets, Circadian Rhythm; Midday LightChapter 6 6 mins
Tools: Night & Light Exposure; Waking Before SunriseChapter 7 5 mins
Article Light/Dark Exposure & Mental HealthChapter 8 1 min
Sponsor: AG1Chapter 9 7 mins
Odds Ratio, Hazard RatioChapter 10 5 mins
Night vs. Daylight Exposure, Mental Health DisordersChapter 11 7 mins
Major Depression & Light Exposure; Error Bars & SignificanceChapter 12 1 min
Sponsor: LMNTChapter 13 7 mins
Prescriptions; Environmental & Artificial Light; Red LightsChapter 14 5 mins
Nighttime Light Exposure; Sleep Trackers & Belief EffectsChapter 15 3 mins
Light Directionality, Phone, NightChapter 16 3 mins
Light Wavelengths & Sensors; SunglassesChapter 17 5 mins
Hawthorne Effect, Reverse Causality, GeneticsChapter 18 4 mins
Artificial Sweeteners, AppetiteChapter 19 8 mins
Natural Light Cycles, Circadian Rhythm & Mental HealthChapter 20 3 mins
Article Immune System & CancerChapter 21 7 mins
T-Cell Activation; VirusesChapter 22 9 mins
Autoimmunity; Cancer & Immune System EvasionChapter 23 6 mins
Checkpoint Inhibitors, CTLA-4Chapter 24 5 mins
Anti-CTLA-4 Study Drug (Ipilimumab), MelanomaChapter 25 6 mins
Patient Population, Randomization, GP100Chapter 26 4 mins
Response RateChapter 27 5 mins
Overall Survival & ResponseChapter 28 7 mins
Median Survival vs. Overall Survival, Drug DevelopmentChapter 29 4 mins
Gender & DoseChapter 30 6 mins
Adverse Events; AutoimmunityChapter 31 7 mins
Pancreatic Cancer; Aging & Immune System HealthChapter 32 4 mins
Melanoma; Lynch Syndrome, KeytrudaChapter 33 7 mins
Immunotherapy & Cancer Treatment; Melanoma RiskChapter 34 2 mins
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Dr. Sean Mackey: Tools to Reduce & Manage Pain
In this episode, my guest is Dr. Sean Mackey, M.D., ...
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Jan 15 2024 2h 56m
Chapter 1 2 mins
Dr. Sean MackeyChapter 2 4 mins
Sponsors: AeroPress, Levels & BetterHelpChapter 3 6 mins
Pain, Unique Experiences, Chronic PainChapter 4 3 mins
Pain & the BrainChapter 5 6 mins
Treating Pain, Medications: NSAIDs & AnalgesicsChapter 6 6 mins
Inflammation, Pain & Recovery; Ibuprofen, Naprosyn & AspirinChapter 7 1 min
Sponsor: AG1Chapter 8 2 mins
Caffeine, NSAIDs, TylenolChapter 9 6 mins
Pain & Touch, Gate Control TheoryChapter 10 5 mins
Pain Threshold, GenderChapter 11 8 mins
Pain in Children, Pain Modulation (Pain Inhibits Pain)Chapter 12 6 mins
Tool: Heat, Cold & Pain; Changing Pain ThresholdChapter 13 1 min
Sponsor: InsideTrackerChapter 14 7 mins
Tools: Psychology, Mindfulness-Based Stress Reduction, CatastrophizingChapter 15 4 mins
Tool: Hurt vs. Harmed?, Chronic PainChapter 16 8 mins
Emotional Pain, Anger, MedicationChapter 17 8 mins
Tool: Nutrition & Pain; Food Sensitization & Elimination DietsChapter 18 5 mins
Visceral Pain; Back, Chest & Abdominal PainChapter 19 6 mins
Referenced Pain, Neuropathic Pain; Stress, Memory & Psychological PainChapter 20 8 mins
Romantic Love & Pain, AddictionChapter 21 4 mins
Endogenous & Exogenous Opioids, MorphineChapter 22 9 mins
Opioid Crisis, Prescribing PhysiciansChapter 23 5 mins
Opioids & Fentanyl; Morphine, Oxycontin, MethadoneChapter 24 10 mins
Kratom, Cannabis, CBD & Pain; Drug SchedulesChapter 25 4 mins
Pain Management Therapies, AcupunctureChapter 26 4 mins
Finding Reliable Physicians, AcupuncturistChapter 27 4 mins
Chiropractic & Pain Treatment; Chronic Pain & ActivityChapter 28 4 mins
Physical Therapy & Chronic Pain; Tool: PacingChapter 29 5 mins
Supplements: Acetyl-L-Carnitine, Alpha Lipoic Acid, Vitamin C, CreatineChapter 30 6 mins
Pain Management, Cognitive Behavioral Therapy (CBT), BiofeedbackChapter 31 5 mins
National Pain Strategy, National Pain Care ActChapter 32 2 mins
Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter
How to Prevent & Treat Colds & Flu
In this episode, I explain the biology of the common...
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Jan 8 2024 2h 5m
Chapter 1 1 min
Avoid Colds & FluChapter 2 4 mins
Sponsors: Joovv, Helix Sleep & ROKAChapter 3 7 mins
Common Cold: Source & Transmission; Cold Temperature MythChapter 4 3 mins
Spreading a Cold; Symptoms & Contagious MythsChapter 5 6 mins
Flu Virus & Transmission; Flu ShotsChapter 6 3 mins
Tools: Injections & Safety; Charting Health Trends & SicknessChapter 7 1 min
Sponsor: AG1Chapter 8 1 min
Spreading Cold & Flu, SymptomsChapter 9 8 mins
Immune System, Physical BarriersChapter 10 5 mins
Tool: Social Connection & Touch, Avoiding Flu & ColdChapter 11 7 mins
Innate Immune SystemChapter 12 1 min
Sponsor: InsideTrackerChapter 13 6 mins
Adaptive Immune System; Lymphatic SystemChapter 14 5 mins
Tools: Enhance Innate Immune SystemChapter 15 4 mins
Tool: Microbiome & Nasal BreathingChapter 16 5 mins
Tools: Enhance Gut Microbiome: Foods & Water ProtocolChapter 17 5 mins
Exercise When Feeling Sick?, SleepChapter 18 6 mins
Tool: Exercise & Preventing SicknessChapter 19 4 mins
Exercise When Sleep Deprived?Chapter 20 2 mins
Tool: Exercise Recovery & CarbohydratesChapter 21 7 mins
Tool: Sauna & Enhance Immune SystemChapter 22 8 mins
Supplements: Vitamin C, Vitamin DChapter 23 4 mins
Echinacea, ZincChapter 24 8 mins
N-acetylcysteine (NAC), DecongestantsChapter 25 2 mins
Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter
David Goggins: How to Build Immense Inner Strength
In this episode, my guest is David Goggins, retired ...
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Jan 1 2024 2h 37m
Chapter 1 3 mins
David GogginsChapter 2 4 mins
Sponsors: Maui Nui, AeroPress & Eight SleepChapter 3 7 mins
Learning, Studying & Attention Deficit Hyperactivity Disorder (ADHD)Chapter 4 5 mins
Writing & Learning, ADHD & FocusChapter 5 4 mins
Friction, Focus, “Conqueror’s Mindset”Chapter 6 5 mins
Early Hardships, “Haunted”Chapter 7 5 mins
Anger, Social Media; Growth & ChallengesChapter 8 56 sec
Sponsor: AG1Chapter 9 5 mins
Stick vs. Carrot, Negative Inner Dialogue, “Stay Hard”Chapter 10 3 mins
Inspiration, Characters & Self ImageChapter 11 7 mins
Willpower & Anterior Mid-Cingulate CortexChapter 12 5 mins
Friction & the “Suck”, WillpowerChapter 13 9 mins
Building Willpower, Brain & “No Days Off” MentalityChapter 14 1 min
Sponsor: InsideTrackerChapter 15 8 mins
Losing Weight, Challenge & WillpowerChapter 16 7 mins
Self-Criticism & Discipline; Recovery; Stutter & Building ConfidenceChapter 17 8 mins
Relationships & Honest Conversations, People PleasingChapter 18 4 mins
Self-Reflection & EmpowermentChapter 19 7 mins
Unseen Work, Real Passion & Purpose, Medicine Cabinet AnalogyChapter 20 7 mins
Feeling Lost, Self-Reflection & Individual ProcessChapter 21 5 mins
Challenges & Two Internal Voices, MisunderstoodChapter 22 7 mins
Running, Smoke Jumping; Success; Willpower & Perishable SkillsChapter 23 8 mins
Self-Reflection & Action, DistractionsChapter 24 9 mins
Inner Dialogue; Failing ProperlyChapter 25 10 mins
Introspection & Unconscious Mind, Cleaning “Cupboards”Chapter 26 2 mins
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