Essentials: Benefits of Sauna & Deliberate Heat Exposure

Dr. Richard Davidson, PhD, is a professor of psychology and psychiatry at the University of Wisconsin–Madison and a pioneer in the scientific study of meditation. We discuss how meditation changes your brain and body, how just 5 minutes daily can improve focus, stress resilience and your overall health, and we cover different types of meditation. We also address common myths such as the idea that meditation is to "clear your mind." And we discuss common challenges with meditation and how to overcome them. This episode offers both the science and the practical tools to build a consistent meditation practice to improve your mental and physical health and help you flourish. The episode show notes are available at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Eight Sleep: https://eightsleep.com/huberman Joovv: https://joovv.com/huberman Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Richard "Richie" Davidson (00:03:33) States of Mind vs Traits (00:09:06) Wakeful Brain Activity vs Deep Sleep (00:11:55) Sponsors: David & Eight Sleep (00:14:31) Brain Activity Across Sleep, Wakefulness, Meditation & Insight (00:19:27) Mediation & Sleep Compensation?; Meditation Timing & Liminal States (00:23:05) Types of Mediation, Shifting from Thinking to Being (00:28:32) Self-Monitoring, Undistracted Non-Mediation, "Stickiness" (00:35:30) Tool: Beginning Daily Meditation, "Richie's 5 Meditation"; Health Benefits (00:39:39) Meditation Practice History, Kindness & Nurturing Goodness (00:45:07) Sponsor: AG1 (00:46:31) Beginners, Expect Chaos in Mind, Exercise & Lactate Analogy (00:52:47) Tool: Beginning Mediation, Embrace Anxiety; Meta-Awareness, Flow (00:57:51) Creativity; Capturing Thoughts, Unconscious Mind (01:03:03) Meditation for Kids; Flourishing, Tool: Parent & Teacher Meditation (01:10:12) Sponsor: Joovv (01:11:34) Beyond Stimulus & Response (01:14:22) Meditation Need; Gaining Insight Into Mind, Transcendence (01:18:00) Contemplating Death, Long-Term Meditation (01:21:33) Richie's Meditation Practice; Tools: Pairing Meditation, Appreciation Practice (01:26:07) Consistency, Balancing Discipline vs Surrender (01:29:52) Social Media & Validating Existence, Digital Hygiene (01:37:31) Meditation & Impulsivity; Discipline & "No Go's", Phone (01:42:08) Physical Discomfort & Pain During Meditation; Retreat Practice (01:46:50) Phone Detox, Self-Control (01:52:07) Sponsor: Waking Up (01:53:29) Overcoming Resistance, Making Peace With Your Mind (01:58:37) Meditation & Connectivity; Consistency, Prayer; Sleepiness; Meta-Awareness (02:05:49) Tools: Pillars of Flourishing; Appreciation Practice, Loving-Kindness Practice (02:15:39) Awareness & Insight, Tools: Outside View; Task Connection (02:19:43) Cultivating Flourishing, Familiarity with Resistance (02:25:23) Psychedelics, Guides, Clinical vs Non-Clinical Use (02:32:15) Neuromodulation & Meditation, Sleep; Tool: Pre-Sleep Meditation (02:37:25) Open Monitoring Meditation & Creativity (02:41:12) 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

Dr. Alex Marson, MD, PhD, is a Senior Investigator at the Gladstone Institutes and a professor of medicine at the University of California, San Francisco. We discuss the biology of the immune system and cancer, and everyday choices that can increase or decrease your cancer risk, several of which are surprising but all of which are actionable. We also discuss immunotherapy, including how engineered T-cells can be used to defeat childhood and adult cancers. Dr. Marson explains CRISPR and gene editing to cure diseases, and we address the ethical questions surrounding gene editing in embryos, children and adults. This discussion is for anyone interested in avoiding cancer and/or seeking to understand the science and practical applications of immune- or gene-therapy. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Helix Sleep: https://helixsleep.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Alex Marson (00:02:21) Diseases & Current Biological Landscape; AI & Computational Tools (00:05:56) Immune System, Innate vs Adaptive Immune System (00:10:55) Thymus, T Cell Selection; B Cells & Antibodies (00:13:23) Sponsors: BetterHelp & Helix Sleep (00:16:11) Immune System Health, Sleep, Diet; Genes (00:20:56) Childhood Exposure & Allergy Prevention; Autoimmune Reactions (00:25:27) Whole Body Immune Response, Cytokines & Fever; Antibiotics (00:30:51) Cancer; Mutations & Cell Regulation; Smoking, BRCA Mutations, Sunlight (00:38:27) BRAC Mutations, Mutagens, Pesticides (00:42:33) Sponsor: AG1 (00:43:57) X-Rays & Airport Scanners, Carcinogen vs Mutagen, Charred Meat, Food Dye (00:49:34) Immune-Based Cancer Treatment, Checkpoint Inhibitors, CAR T-Cell Therapy (00:59:04) CRISPR, Immunotherapies (01:02:52) Age & Cancer Risk; CAR T-Cells, Targets & Side Effects; Ketogenic Diet (01:08:27) CRISPR Discovery & Mechanism (01:17:06) CRISPR Precision, Risk & Benefit; CRISPR Technology Evolution (01:20:57) Sponsor: LMNT (01:22:17) CRISPR Cell Delivery, Clinical Trials; Treating Early Cancers & Prevention (01:33:47) Liposomes, Engineered Viruses, Lipid Nanoparticles (LNPs), Vaccines (01:39:57) COVID Pandemic & Trust in Science, mRNA Vaccine (01:47:51) Sponsor: Function (01:49:39) Drug Delivery to Cancer, Immunotoxins, T-Cell Engagers; AI Protein Targets (01:55:45) CRISPR Embryo Modification, Ethics; Heritable Gene Editing, Diversity (02:05:42) Deep Sequencing Embryos, Diversity; Overcoming Adversity & Resilience (02:10:44) Upcoming Therapeutics, Autoimmunity & CAR T-Cells, CRISPR & Gene Function (02:17:55) Banking T Cells or iPSCs?, Future of Cell Programming (02:24:41) 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. Charles Zuker, PhD, a professor of biochemistry, molecular biophysics and neuroscience at Columbia University and an Investigator with the Howard Hughes Medical Institute (HHMI). We explore taste perception and how the brain transforms chemical signals from food into distinct taste experiences. We discuss how these taste signals shape both conscious choices and unconscious behavior, as well as how food preferences can change over time. Additionally, we discuss gut–brain signaling and explain why sugar is especially powerful at driving cravings. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Charles Zuker (00:00:20) Senses & Perception (00:02:29) Taste, 5 Taste Qualities & Dietary Needs (00:05:49) Taste vs Flavor (00:07:05) Sponsor: AG1 (00:07:56) Taste Buds; Bitter (00:09:45) Sweet vs Bitter, Sensory Perception from Tongue to Brain (00:12:47) Taste Plasticity & Changing Food Preferences (00:14:13) Taste Modulation; Salt (00:17:08) Sponsor: LMNT (00:18:41) Gut-Brain Signaling (00:23:14) Sugar Appetite & Gut-Brain Axis (00:27:42) Sponsor: Function (00:29:21) Artificial Sweeteners, Sugar Cravings (00:30:37) Taste & Essential Nutrients; Highly Processed Foods; Brain & Food Choices (00:34:11) Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Alok Kanojia, MD, MPH ("Dr. K"), is a Harvard-trained psychiatrist and expert in both Eastern and Western medicine to improve mental health. He explains tools for unlearning maladaptive thoughts and behavior patterns and for making behaviors that better mental and physical well-being more reflexive in work, relationships and daily life. We also discuss ways to resolve trauma, build stress tolerance, increase intrinsic motivation and even change temperament. We also discuss how social media, gaming and online dating shape our identity and perceptions and how to navigate them healthily. Thank you to our sponsors AG1: https://drinkag1.com/huberman Lingo: https://hellolingo.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Alok Kanojia (Dr. K) (00:03:09) Internet, Computer Games; Academic Pressure (00:07:11) Millennials & Self-Awareness, Hijacking Mental Health Language (00:13:24) Sponsors: Lingo & Joovv (00:16:06) Personality & Individual Road Maps, Misdiagnosis (00:22:02) Ambiguity, Flirting, Social Skills Decline, Uncertainty Tolerance (00:26:06) Dating in the Internet Age, Cognitive Bias (00:30:39) Healthy Distress Tolerance, Tool: How to Feel Your Feelings (00:39:58) Sponsor: AG1 (00:40:49) Expectations vs Internal Desire Roadmap, Western vs Eastern Theory of Mind, Ego (00:50:35) Sense Organs, Comparison & Proving Oneself, Internal Drive (00:59:22) Internet, Ego, "Teflon Buddha", Tool: Dealing with Criticism (01:10:36) Observing One's Mind, Meditation, Psychedelics (01:11:59) Sponsor: Function (01:13:46) Tool: Shunya "Void" Meditation & Resilience (01:24:02) External Reminders, Environment; Men & Emotional Regulation (01:30:04) Samskara, Yoga Nidra, Trauma & Learning, Shunya & Personal Compass (01:39:15) Yoga Nidra, Channeling Divinity, Genius (01:42:30) Sponsor: Eight Sleep (01:43:48) Breathwork Practices; Meditation Science, Self-Esteem & Belief Change (01:53:40) Liminal States, Meditation Types & Benefits; Western & Eastern Balance (02:01:50) Understanding Ego & Perception; AI & Narcissism, Psychosis (02:14:07) Tool: Healthy Social Media Use, When To Not Use, Normal Standards (02:18:38) Social Media & Looks Obsession, Purpose, Charisma (02:24:18) Young Men Falling Behind?, Male Support, Suicide; Men in Relationships (02:30:36) "Stuck" Young Men, Failure to Launch, Tool: Motivation & Understanding Oneself (02:39:03) Pornography, Erectile Dysfunction, Emotions, Addiction; Relationships (02:44:21) Men & Love, Looksmaxxing, Rejection, Partner Characteristics, Tool: Walk Before Dates (02:55:12) Exploring Practices, Meditation, Breathwork (03:01:39) Spirituality, Personal Exploration; Acknowledgements (03:06:12) 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 explore how different wavelengths of light affect the human body and how light exposure can improve sleep quality, mood and daytime alertness while supporting healthy hormone regulation. I also discuss the therapeutic use of ultraviolet and infrared/red light for a wide variety of benefits, including improved skin health and offsetting age-related vision loss. I explain the biological mechanisms behind these light-based therapies and offer practical tools that listeners can use to improve both their mental and physical well-being. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman ROKA: https://roka.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Light (00:00:47) Physics of Light (00:01:57) Light & Body, Rods & Cones, Skin, Seasons & Melatonin (00:05:01) Melatonin Supplements?, Tool: Seasonal Sun Exposure (00:08:32) Sponsor: ROKA (00:09:47) Tool: Melatonin Levels & Reduce Night Light (00:10:31) Light, UVB, Skin Exposure, Testosterone & Estrogen, Fertility (00:13:54) UVB Light & Improved Pain Tolerance (00:16:10) Tool: Daily Sunlight Exposure Protocol; Blue Blockers (00:18:25) Sponsor: AG1 (00:19:16) Seasonal Affective Disorder (SAD), Year-Round Sunlight Exposure (00:21:24) Enhanced Immune Function & UVB Light, Tool: Winter Light Exposure (00:23:45) Light, Wound Healing, Hair & Nail Growth (00:25:11) Tool: Mood, Dopamine & Avoid Nighttime UVB Light (00:27:46) Sponsor: Function (00:29:25) Red Light Therapy, Infrared Light, Acne, Wound Healing & Scars; Mitochondria (00:33:06) Offset Age-Related Eyesight Decline, Red Light (00:37:22) Tool: Red Light Protocol, Frequency & Timing (00:40:02) Red Light for Shift Workers (00:41:42) Recap Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices