Thank you for watching! If you enjoyed this topic and episode, please click the “Like” button and subscribe to our channel on TH-cam. Thank you for your interest in science! - Andrew
Dr. Huberman, thank you for being so unselfish and so kind by sharing your knowledge. You have changed my life, you have made such a great impact and have given me so much hope and inspiration to stay strong mentally, physically and spiritually. When I struggle with thoughts keeping me down or waking me up in the middle of the night, I find comfort by listening to you. I cannot thank you enough. I am so grateful for you.
Thx Doc. In a house full of teenagers, most of them dealing with bad mental health since the covid lockdowns, and every day i urged, pleaded, begged them to hike, workout, do something else then staring on a screen. Finally my oldest boys are hitting the gym now and feeling fantastic. I hope for everyone that they discover the results of gettng off your arse and get moving. Respect and kind regards from the Netherlands.
I discovered the channel last year spring, when I decided to quit smoking and vaping, and found the episode about nicotine - then through the year, I ended up watching all videos on this channel multiple times, and it changed my life for the better! I quit nicotine, and reducing my daily caffeine intake as well, and I sleep much better! starting the year with going outside immediately every day for some exercise, and it helps fixing my messy sleep routine, and went from waking up after 1pm, to be able to wake up hours earlier~ I'm excited for this year, and gonna watch every new episode!
The part about how small changes in daily habits can drastically impact mental and physical health really stood out to me. Definitely something I’ll try to implement!
Key Takeaways from Andrew Huberman’s Discussion on Exercise and Brain Health: Overview: Focus: How exercise impacts brain health, performance, and longevity. Goals: Understand mechanisms and practical applications to enhance brain function through exercise. --- Benefits of Exercise on the Brain: Immediate Effects: Improved brain function in minutes to hours after exercise. Long-Term Effects: Enhanced learning, memory retention, and brain adaptability over days, weeks, and months. Compounding Benefits: Regular exercise leads to cumulative improvements in brain performance and health. --- Types of Exercise Studied: 1. Cardiovascular Exercise: Short Duration, High Intensity: Quick bouts (30 seconds to 4 minutes) of all-out effort, followed by rest. Long Duration, Low Intensity: Steady-state efforts lasting 20-60 minutes. 2. Resistance Training: Builds strength, enhances neuroplasticity, and contributes to brain longevity. --- Mechanisms of Impact: 1. Neurobiological Mechanisms: Increases neurogenesis (growth of new neurons). Enhances synaptic plasticity (connections between neurons). 2. Endocrine-Based Mechanisms: Releases hormones (e.g., endorphins, BDNF) that support brain health and performance. --- Key Findings from Research: Extensive Evidence: Tens of thousands of studies show positive impacts of exercise on the brain. Meta-Analyses: Consistently confirm exercise as beneficial for brain performance and longevity. --- Practical Takeaways: Customizable Exercise Programs: Tailor based on age, health, time availability, and desired brain outcomes. Consistency Matters: Regular exercise compounds over time, leading to greater cumulative benefits. Specific Recommendations: Incorporate both cardiovascular and resistance training for maximum impact. --- Other Insights: Body-Brain Communication: Exercise reveals fascinating ways the brain and body interact. Actionable Tools: Exercise protocols based on modern research are accessible and effective. --- Related Updates: Upcoming Book: Protocols: An Operating Manual for the Human Body (Release: September 2025). Covers actionable steps for improving brain health, sleep, stress, and more.
Since i was young i was already exposed to exercise, and i'm now 26 yrs old and i still execise every day even if it's simple cardio or streching it always help me get active. And i'm working too, thanks you Andrew
Thank you, Andrew, for showing how exercise boosts both brain and body health. 🧠💪 Such a great reminder of the power of movement-appreciate how clear and actionable this is!
Wow another great podcast!! I work out 7 days a week and I do something different every single day. This includes resistance training or it could be weighted calisthenics, I have a background in martial arts so it could be a kickboxing workout with some exercises thrown in during the breaks. I also make sure I do some kind of Sprint training at least once a week and that's tough. I am 68 years old and I've been doing this consistently since I was in the military. I was actually in the Navy and during my first enlistment I lost over 50 lb so you can imagine I can definitely relate to David Goggins. He is such an inspiration to so many people! I continue to improve even as I get older and I've lost even more weight and I consider myself pretty strong for my age. I guess the exercise that I am going to pick as far as something I really don't want to do is jumping rope. Now this is something I did years ago and was pretty good at it but I got to the point where I just got tired of doing it and it felt very frustrating but I'm going to get back into it!! Thanks again for a great podcast and great information!!!🏋️🏋️🏃🏃🥋🥋🥊🥊
Thank God I found you!!! I was recently hospitalized for extreme vertigo, but was sent home with no answers as to why😢 just medicated for symptoms! When I say extreme, I mean I felt like I was being sucked into a tunnel at lightning speed. I wasn't even standing. I was just waking up from a deep sleep! I did my best just to forget about the situation and lied still until it's subsided but then it came back hours later and every time I went to lie down in a Supine position it would happen again that's why I ended up being admitted into the hospital I'm convinced it has something to do with my spinal fluid when it ruptured and formed Tarluv cyst in my spine a decade ago. I suffer from severe chronic nerve pain I will be following you and watching your videos and maybe at least I'll get help on being able to sleep and control my pain better and maybe live somewhat of a normal life
I, too have nerve pain (both facial nerve pain & nerve pain in my back [resulting from a botched psoas tendon release, when my surgeon accidentally severed the tendon). I can not keep a "positive mindset" if I use exogenous pharma (prescriptions), so I avail myself of endogenous pharma: the vassopressin, oxcytocin, dopamine & endorphins which I gain from cardio, HiiT, LAUGHTER and other sources. These chemicals are FAR MORE EFFECTIVE than every analgesic, narcotic, pharmaceutical prescription, alcohol or the illicit drugs I tried decades ago.
@DanceintheRaine666 Sorry to hear about your suffering from chronic pain, but totally admire your fight! I agree💯 about your advice for how to cope with pain! Thank you for your advice and taking the time to comment! I actually play games and watch videos and comedies try to redirect my brain away from the pain, it is definitely a challenge minute by minute! I do not take pain meds and after being hospitalized during the summer for cardio issues being diagnosed with congestive heart failure enlargement of my heart as a result of being bed-bound mostly for almost a decade I have increased my cardio but now with this excessive intense vertigo, I have not attended any cardio and it's been weeks and I'm just now getting around to walking again. I am taking several medications for my blood pressure heart and my connective tissue disorder I take hydroxychloroquine I just now started adding the Gabapentin they want me to take it three times a day but I take 300 mg only one time a day for the nerve pain although I'm not sure that it's helping 🙄 although I'm on the dark side of 60 in my 50s I could do circles around 20-year-olds! I credited my healthiness to a near-death experience in my late twenties that I overcame and then I proceeded to bodybuild do aerobics and martial arts! There's not a lot known about the Tarlov cyst the spinal fluid ruptures and it fills your nerves mine are at the end of my spine it affects my entire body that I am on fire and I feel like I have been beaten with a bat all the time the pain is non-stop and relentless! I thought I'd already experienced the worst of it but now with these weird things occurring like the intense vertigo being sucked into a dark hole now I have another mountain to climb because they do not know why it's occurring or what's causing it😪
I watched this episode twice.. Got inspired to workout more.. Peterson episode was long and difficult to understand, I couldn't grasp much but I started devoting time for prayer which feels really good..
I sit down at my pc and look at youtube, and I'm like: "oh yeah, its Monday! I forgot, and there is new Huberman episode" then I clicked on the subscriptions feed and saw this video and went: "YEEEEEEESSS!!!" so happy
We created a free program for kids 14 years ago based on this science, and the program Active Kids & Minds (formerly BOKS) grew from one school to 14,000 across the globe, with parents and teachers talking about the positive difference they see in their kids:-) kids need to play and move, Thank you Dr. Huberman.
Loved this podcast-it’s especially helpful for people working in corporate jobs and giving their best for their company. Adding Sudoku to your routine can make a real difference. Thanks, Andrew!
I preordered your book in June of 2024 and have been really looking forward to geeting in April. Now I'm equally excited to wait until September knowing that it will be even better. Thank you sir.
Thank you for your comment. I apologize for the delay, but it’s to get the information is up-to-date as possible. Wishing you a great start to the year!
2025: My now 94-year-old mother has always done light workouts in our living room since the early 1970s. She bounced back recently from an ulcer as a result of bad medication. When you mentioned "kick up a knee", this is exacly what she is presently doing as a result of recent PT. So many great podcasts, Andrew. Thatnks for sharing your work!
Ive been on a 30 month journey of both becoming a runner and learning how to play piano, guitar, and produce music. Im going for the Gold, While welcoming Platinum, but would gladly accept Bronze.😊 Im 43 I told myself, intuitively perhaps, that becoming a good runner would help me become a solid musician.
Oh. Giving Our Body what it Wants in the Form of Movement or Our Brain What it Wants...Peace...Performance..for Health and Longevity Fabulous Topic ... Huge Blessings Andrew and Everyone's Brain Health 🕊️🕊️🕊️
⏱️ Timestamps by TimeSkip ⏱️ 00:00:00 - Introduction to Exercise & Brain Health 00:06:55 - Understanding Exercise Types 00:12:23 - Acute vs Chronic Effects of Exercise 00:16:28 - Arousal's Role in Brain Performance 00:20:02 - Cortisol's Role in Memory 00:26:00 - Exercise and Cognitive Performance 00:29:16 - High-Intensity Training Effects 00:31:32 - Cerebral Blood Flow and Learning 00:36:57 - Mechanisms of Exercise on Brain Health 00:40:07 - Adrenaline's Role in Alertness 00:43:01 - Exercise and Energy Boost Mechanism 00:48:51 - Motor Network's Role in Energy Levels 00:56:36 - Osteocalcin: Bones and Brain Connection 00:58:58 - Importance of Impactful Exercise 01:02:06 - Liver-Brain Communication 01:05:34 - Lactate's Role in Appetite Control 01:08:39 - Astrocytes and Neuron Support 01:11:46 - Four Key Exercise Components 01:14:18 - Long Slow Distance Training Benefits 01:18:10 - Time Under Tension in Resistance Training 01:21:36 - Training Types Explained 01:25:10 - Impact of Exercise on Brain Health 01:28:30 - Sleep's Role in Brain Function 01:34:02 - Superagers and Brain Resilience 01:39:50 - Grit and Brain Activity 01:42:37 - Deliberate Cold Exposure Benefits 01:45:46 - Rope Flow: A New Challenge
I have been implementing Time undertension before it was called TUT back in 2011-2012. Glad to see that many have been using it now and popularizing it. Also, implementing a dumbbell step up movement even though I despise it BUT I know that it works and keeps my mind engaged! I love and appreciate today’s topic. Thank you Andrew! ❤
Thank you for your many wonderful podcasts and interviews. This is a request for a future discussion around Osteo arthritis. I’m finding it to be something I can’t control / prevent or know how to manage as I’m aging now . I’ve been lucky to stay fit and healthy from good habits so far. There may be some new or good insights to deal with this condition that seems to be prevalent. Female hands are at risk. And yet hip arthritis is fixed with a replacement. Big topic it seems.
Hi doctor, I'm a fan of your work and have been listening it for a good while. I have always wanted to ask you on your personal journey of becoming this level. From your childhood days, your choices, your academics, how you ended up in science and too at teaching,life as teacher, the struggle etc. Whenever there's a space, consider this subject too. People will love it and would find immense inspiration to look forward on their journey too
Recommendation… Because Dr. Huberman is a professional educator. He sticks to professional on his podcast but if you catch him on somebody else’s podcast he shares his personal side. ☝🏽😎🎬
You’re not just insanely smart but also so handsome-it’s impossible not to admire you! I feel so feminine every time I hear you talk,. The way you choose your words so precisely is so appreciated thank you. you're a king.💖
I listened this as a podcast in the morning while exercising but I came to your TH-cam channel to finally say Thank You for what you’re doing. I have been very interested in brain health and memory for quite some time now so this episode seemed super valuable. Thanks again! I subscribed to your TH-cam channel as well.
Psychedelics are just an exceptional mental health breakthrough. It's quite fascinating how effective they are against depression and anxiety. Saved my life.
Can you help with the reliable source I would really appreciate it. Many people talk about mushrooms and psychedelics but nobody talks about where to get them. Very hard to get a reliable source here in Australia. Really need!
Yes bairepersons, I have a similar experience with anxiety, depression, PTSD, and addiction, and mushrooms have significantly contributed to my recovery and being clean today.
I wish those were more easily accessible where I live. Microdosing was my next step for my husband. He's 59 & dealing with lots of mental health challenges, possible CTE & a TBI that put him in a coma for 8 days. Unfortunately, I had to get a TPO since he's 6'6, over 300 pounds, and showing violent behavior, constantly talking about harming others. He's aggressive. To anyone reading this, if you're familiar with BPD, is it common to have an obsession with violence?
Hi Andrew, I love your content they are all valuable for everyone. But I observed one thing that you mostly focus on sleeping and assume that mankind depriving themselves from the sleep duration they need. But there are some people out there who can sleep for 12+ hours a day(I think my condition is also related to sleep deprivation, as it's been 3 years since my sleep schedule changed for the bad). Please make a podcast on oversleeping ❤
This is valuable information. Although this type of advice is widely shared on social media, it’s unfortunate that so many people still don't make exercise an integral part of their lifestyle. While it may not always feel enjoyable at first, over time, as you begin to notice the positive impact on both your body and mind, it becomes a powerful motivator to push yourself harder and more frequently. This becomes even more important as we age.
Everyday my brain fights my body to do things. My spirit knows what to do. When your mind,body and spirit are in alignment you are at your best. Body is disciplined, mind is disciplined. Mental health conditions disapate and you feel well overall.
That podcast did fit like a glove to me. I have bipolar disorder and been learning english for a couple of years, and between all my highs and lows, one thing that i really realize is that when im really aroused, motivated or high, i can really notice a big difference in learning and the acquisition of vocabulary. The same goes for when i am very depressed, it’s just water off ducks back. Now i had the confirmation. It’s been very challenging, but ill keep it up. Thank you so much for your invaluable work, huberman, really looking forward to your new book. Shoutout from brazil!
Huberman, I really enjoyed this episode! I would like to request a future episode focusing on medicinal mushrooms, their consumption, supplementation, and their impact on brain health, particularly ergothioneine. There is a wealth of research highlighting the incredible health benefits of Lion's Mane, Chaga, Turkey Tail, and Reishi mushrooms. Thank you for making such a positive impact in the world and for changing my life for the better!
I live in Vermont. Would going for a walk outside on a day like today when the air temperature is less than 20 degrees, with a feel-like temperature of 5 degrees, count as deliberate cold exposure? This channel is one of my favorites to listen to, it provides tons of helpful and usable information. Thank you for the good work you do.
I will be doing a plank every other day for about 4-5 minutes. I've been doing it on and off a few years and I still hate it, so I think it's a good choice. Hopefully my ACC will benefit. Thank you for this one.
I am curious if with these findings, there are implications for psychiatrists to prescribe daily sets of exercise as a first line treatment for ADHD vs. Medication.
i have been in the process of moving out for the past two weeks and I haven't worked out as a result. It definitely took a toll on my mental health but I am going back on track now.
Exercises I despise and commit to not skipping them this year: burpees, mountain climbers at a fast pace, plank jacks and press jacks? See a theme? I do not enjoy sprinting and I will make it happen!
I've been eagerly awaiting your book's release. I sincerely hope you'll narrate the audiobook yourself, am getting both the audio and hardcover versions. A wise individual once observed that aligning our auditory and visual experiences fosters optimal focus.
Playing on the rope exercise theme, stretch a rope across the room at about neck height. Then in a semi crouched postion walk down the rope line while bobbing underneath the rope and popping up on the side. Step and continue. This boxing drill gets annoying because you’re moving in unaccustomed ways while maintaining balance and rhythm. It makes you coordinate forward movement with upper body flexing. Love your show and P.S. my 17 yr daughter wants to be a neurologist. 🤞😊
I literally laughed out loud at your closing line. Thank you for sharing your great wealth of knowledge with the world, it is a better place with you in it Dr. Huberman. 1:49:32
Great episode as usual. I’m a bit disappointed in general that there are no studies about effects of inversions (exercises that put the brain below the heart) since this increase the blood flow and put pressure in a different way than any other exercises. It’s strange that it is still unexplored territory since inversions are practiced in many different ways in different disciplines. Hope someone will shed some light on this field, the benefits, the downsides and the dangers.
Turkish get up. I hate it. I had intended to become efficient at them in 2024 , but I hate them so much I stopped. You’ve just given me a great reason to start again. Thanks 🙏🏻
the erg is crazy. I rowed for club in college.. It is the most painful mentally challenging workout. the race lengths are 2k meters in spring and 6k in fall.. of course for your workout you can do anything you want.. you can do 500 meter sprints for a HIIT exercise or longer duration steady state. both will challenge the hell out of your AMCC. you will want to quit if you are pushing hard enough
¡Hola Profe! Definitely the most repulsive work out for me is a part of classical ballet class called "barre". I am not gifted with a perfect effortless "turn-out" and "barre" is always the place where I am faced with the harsh truth that "Sixth" position is the only effortless and perfect for me. So "barre" is going to be my add on to my weekly workout routine.Thank You for all Your hard work and care for all of us.
Thank you Dr. Huberman for another interesting and informative podcast. A year and a half ago I was diagnosed with early onset Parkinson's disease - a huge shock as I've been a lifelong athlete with a love of cooking healthy food, living healthy and no family history. I've been told there has been a marked increase in the number of people being diagnosed with this disease as well. I share this to make the point that since Parkinson's is "idiopathic" the focus can then turn away from pharmaceutical cures and toward lifestyle, etc. to try to slow down or stop disease progression. However information is frankly hard to understand within the nuances of studies within PubMed, etc. and professional options are few. Would you consider an extension of your brain health teaching to address Parkinson's or perhaps neurodegenerative disease intervention protocols in general? Regardless, please know that I use many of your protocols to help in my Parkinson's journey and am grateful for what you do. Thank you! (P.S. my "Don't want to do it" exercise for 2025 will be learning to dance again.) :)
Look like I found what I’ll be listening to tomorrow while I work! But for now, it’s just after midnight here, and I have to go to bed. Thanks in advance!
I loved the podcast. However wish you would have focused more on 60+ population. You have a large audience. I train 6 miles every day for a Camino de Santiago journey in May walking 175 miles in 13 days. Would love some training advice.
Very helpful information! I was surprised that you didn't touch on yoga and stretching. Anything in addition I should be aware of? I realize that there can be cardio and strength exercises in yoga. Also curious, how long do I have to perform the exercise I don't like to become a super ager? I'll grit my way through burpies.
Great information! This is critical for education "professionals" who decide what the school day looks like for children. I have long believed that one (of many) of the biggest mistakes was taking away recess and play time for young people, or "structuring" that time so children don't run around. I believe that most of my ADHD students would have done quite well if they were allowed to run around the building or the track a few times and come back (in 15 - 20 min) to get their work done. (the ones who were not medically sedated anyway) Would you be wiling to do a segment addressing exercise and children's brain development? Thanks!
In Germany, especially in grade school, there's two big recesses and we're FORCED to go outdoors (unless it's blizzard conditions!) and play. It builds resilience to the weather, but also improves scholasticism and friendships.
Amazing podcast for enhancing our knowledge in exercise and brain health. Thank you for your efforts it really helps us to always learn scientific tools in any topic.
Hi Andrew, thank you for this podcast. For me the most repulsive workout is the bike or the treadmill. I have been doing yoga and hiking for over 15 years and love that. What about you doing yoga? And I’m not talking just about any yoga but Bikram or hot yoga. Are you very flexible?
Thanks for the motivational lecture! I hate to do exercise if any sort so just getting out of the sitting position is building my anterior singular cortex. Good to know. I now know why my grit measure is very high. Thanks for helping me feel good about my rebuff to my laziness.
most people would rather drive to a store or order online rather than hike or bike to get their groceries, farmers markets are the best way to support local grown, yes you can find deals! focus on daily frugal habits avoiding food stabilizers like baking your own bread, or growing herbs in the windowsill, long distance endurance or kickboxing teaches unbreakable cardio and a better mindset, get off the phones get outside get into nature live somewhere without liberal pressure to act out or posture, read more books like toxic parents, homecoming, leadership books, business books, ayurveda books (way better than pharma) and avoid negative media as much as possible. if you notice the folks that are the most upset are pretending to be happy inside and just want drama as they live a boring life waiting for things to happen or waiting for things to react to. people either take action or dont. enjoy the process of working on a better life.
What about rebounding on a trampoline as a jumping exercise for the osteocalcin? Skipping is also so much fun! I play volleyball and it might just save my brain! Two parents with neurological diseases Alzheimer’s and lewy body dementia and you start to get a bit hopeless. This is great information and gives me great hope!
Hi Im an 11 grade student , i used to study 8-13hr a day for my finals (about a month) but i ended up getting 80% which is nothing near my goal , i have a holiday now and im planning to use it to improve, is it possible if i see ur videos and take notes will take me from 80% to 100% in my next semester? I have about 4 month for my next finals (1month vacation and 3month school) Thanks !
Please go to hubermanlab.com and check out the episode that I did on how to study. It’s based on research that can definitely help you improve your scores. By the way, that’s a lot of studying! I used to pull those kinds of hours. Make sure you’re getting enough sleep which is when your brain rest structures itself, according to the learning. 
Andrew, this entire podcast was great. (I need to listen again and take notes and plan how to integrate what you've said). An idea for you.... If you decide you love the rope thing that you currently hate and you need to find another thing that would be challenging and difficult to get precisely 'correct', ***take up dance, in particular West Coast Swing***. It's the most challenging dance there is. You can be dedicated to practice and study of this dance for a lifetime and still find something new and challenging. I'm going to look up the rope thing... but really what I hate is doing dishes. Would that count?
Why did you retract the statement about trauma being trapped in the body? I’ve heard of this and honestly thought it was ridiculous, but I know some people who believe it and think it can be released by holistic remedies. Curious what you know about this?
BIG QUESTION - WHAT IF YOU WORK A HEAVY LABOR INDUCIVE JOB SAY 8 HOURS OF NON STOP MOVING PICKING UP BOXS AND STAKCING THEM, WEIGHING FROM 10LBS TO 80LBS. I was wondering if it would be too much on my body to lift weights after work?? Would it be overtraining if my body stays sore from work??
Good question. You might consider shorter high intensity workouts given how much other activity you have. In the old days, some of the strongest people were those that worked manual labor jobs during the day. Doing that sort of thing when you’re younger, can make you really strong as well.Mentally and physically. Oh, and take measures to not get injured. Lack of sleep is one of the common precursors of injury.  so get that rest!
Endurance and intense training both improve our brains, but through different pathways. Enduance through AMPK and intense through lactate (metabolic stress). But if you had to choose between them, I recommend endurance training. I believe it's more powerful. AMPK is the key for longevity
When I learned a few years ago that there's a link between stomach ulcers and ringing in the ears, I worked extra hard to improve my gut health (I'm very ill for numerous reasons, but it all started with severe, and life long repeated traumatas) and the ringing nearly subsided... I haven't been able to down regulate my hpa-stress... but the worst is over, and now when I hear the loud ringing, it just reminds me to be more mindful of my gut health.
@@trinleywangmo thank you for sharing your story. Are there any resources you recommend looking into for improving gut health? Wishing you a successful health journey ☺
Archery! I used to love it. Then I got target panic. Really bad target panic. Just thinking about picking up my bow brings it on. I would LOVE to 'cure' myself of it and have to pick another exercise I dread.
Interesting and incredibly informative (as usual) podcast! Mine was mat pilates, which I have stopped doing lol. About to start crossfit and as I've never been a gym person anticipating this will activate my anterior mid-cingulate cortex. Also 2 years into surfing which is incredibly hard and challenging for me both psychologicallyand physically. I do love it though so it probably doesn't count? 😅
One episode on how to wake up early and follow a good schedule for exercising. Every morning I keep snoozing my alarm to death and end up feeling bad about missing out on the gym and meditation. Winter morning makes it worse.
First! Happy new. Year everyone and thanks Dr. Huberman for making our Mondays in 2025 the highlight of the week! When will you be hosting an event in Europe?
During nursing school, I would study my flash cards at the gym whi.e on the stationary bike. I was able to really concentrate well even though there was music in background and people around me socializing. I guess the blood flow to my brain helped.
Excelente podcast, lo comparto con una alumna querida para fundamentarle por qué ejercitarse conmigo va a ayudarle a salvar su próximo examen. Muchas gracias por compartirlo.
Hi Andrew, I hope you're doing well and get the chance to read this. I wanted to share a small issue I’ve been experiencing with your background-not in this particular video, but in many other episodes. Specifically, the clean, symmetrical wood placement in the background often stresses me out, though I’m not entirely sure why. I’ve come to understand about myself that I’m highly sensitive to sensory overload. Straight lines or repetitive patterns, like cobblestone streets or intricate textures, can sometimes overwhelm my visual cortex. Similarly, large crowds, university lectures, and especially presenting in front of an audience don’t scare me, but they tend to overstimulate my senses. If you have any insights into why this might be or advice on how to manage it, I’d be deeply grateful. Thank you so much for your time!
Thank you for watching! If you enjoyed this topic and episode, please click the “Like” button and subscribe to our channel on TH-cam. Thank you for your interest in science! - Andrew
Please also activate the German subtitles for your videos
Thank You SO MUCH, Andrew ❤🫶💪
Dubbed in hindi
Thanks, Andrew, for another great episode! Always appreciate how you make science so accessible and engaging. Looking forward to more!
If I can provide you with more than I am currently capable of, I will.
Dr. Huberman, thank you for being so unselfish and so kind by sharing your knowledge. You have changed my life, you have made such a great impact and have given me so much hope and inspiration to stay strong mentally, physically and spiritually. When I struggle with thoughts keeping me down or waking me up in the middle of the night, I find comfort by listening to you. I cannot thank you enough. I am so grateful for you.
Thx Doc. In a house full of teenagers, most of them dealing with bad mental health since the covid lockdowns, and every day i urged, pleaded, begged them to hike, workout, do something else then staring on a screen. Finally my oldest boys are hitting the gym now and feeling fantastic. I hope for everyone that they discover the results of gettng off your arse and get moving. Respect and kind regards from the Netherlands.
Modeling the behavior for them is the best way
That is great!
As always- Excellent podcast - exercise is the antidote.
Can your teenagers call mine and motivate them please?!? It's my great daily battle trying to get my 3 boys away from screens
Tell them to spend more time outside and their problems will go away
I discovered the channel last year spring, when I decided to quit smoking and vaping, and found the episode about nicotine - then through the year, I ended up watching all videos on this channel multiple times, and it changed my life for the better! I quit nicotine, and reducing my daily caffeine intake as well, and I sleep much better! starting the year with going outside immediately every day for some exercise, and it helps fixing my messy sleep routine, and went from waking up after 1pm, to be able to wake up hours earlier~ I'm excited for this year, and gonna watch every new episode!
Nice!
I struggle so much with my sleep schedule, I have no issue sleeping, I have issue falling asleep and waking up at a reasonable time.
The part about how small changes in daily habits can drastically impact mental and physical health really stood out to me. Definitely something I’ll try to implement!
@@MuhammadMaaz-k3s me too!
Key Takeaways from Andrew Huberman’s Discussion on Exercise and Brain Health:
Overview:
Focus: How exercise impacts brain health, performance, and longevity.
Goals: Understand mechanisms and practical applications to enhance brain function through exercise.
---
Benefits of Exercise on the Brain:
Immediate Effects: Improved brain function in minutes to hours after exercise.
Long-Term Effects: Enhanced learning, memory retention, and brain adaptability over days, weeks, and months.
Compounding Benefits: Regular exercise leads to cumulative improvements in brain performance and health.
---
Types of Exercise Studied:
1. Cardiovascular Exercise:
Short Duration, High Intensity: Quick bouts (30 seconds to 4 minutes) of all-out effort, followed by rest.
Long Duration, Low Intensity: Steady-state efforts lasting 20-60 minutes.
2. Resistance Training:
Builds strength, enhances neuroplasticity, and contributes to brain longevity.
---
Mechanisms of Impact:
1. Neurobiological Mechanisms:
Increases neurogenesis (growth of new neurons).
Enhances synaptic plasticity (connections between neurons).
2. Endocrine-Based Mechanisms:
Releases hormones (e.g., endorphins, BDNF) that support brain health and performance.
---
Key Findings from Research:
Extensive Evidence: Tens of thousands of studies show positive impacts of exercise on the brain.
Meta-Analyses: Consistently confirm exercise as beneficial for brain performance and longevity.
---
Practical Takeaways:
Customizable Exercise Programs: Tailor based on age, health, time availability, and desired brain outcomes.
Consistency Matters: Regular exercise compounds over time, leading to greater cumulative benefits.
Specific Recommendations: Incorporate both cardiovascular and resistance training for maximum impact.
---
Other Insights:
Body-Brain Communication: Exercise reveals fascinating ways the brain and body interact.
Actionable Tools: Exercise protocols based on modern research are accessible and effective.
---
Related Updates:
Upcoming Book: Protocols: An Operating Manual for the Human Body (Release: September 2025).
Covers actionable steps for improving brain health, sleep, stress, and more.
Thank you 🙏
Since i was young i was already exposed to exercise, and i'm now 26 yrs old and i still execise every day even if it's simple cardio or streching it always help me get active. And i'm working too, thanks you Andrew
Thank you, Andrew, for showing how exercise boosts both brain and body health. 🧠💪 Such a great reminder of the power of movement-appreciate how clear and actionable this is!
❤
Wow another great podcast!! I work out 7 days a week and I do something different every single day. This includes resistance training or it could be weighted calisthenics, I have a background in martial arts so it could be a kickboxing workout with some exercises thrown in during the breaks. I also make sure I do some kind of Sprint training at least once a week and that's tough. I am 68 years old and I've been doing this consistently since I was in the military. I was actually in the Navy and during my first enlistment I lost over 50 lb so you can imagine I can definitely relate to David Goggins. He is such an inspiration to so many people! I continue to improve even as I get older and I've lost even more weight and I consider myself pretty strong for my age. I guess the exercise that I am going to pick as far as something I really don't want to do is jumping rope. Now this is something I did years ago and was pretty good at it but I got to the point where I just got tired of doing it and it felt very frustrating but I'm going to get back into it!! Thanks again for a great podcast and great information!!!🏋️🏋️🏃🏃🥋🥋🥊🥊
Thank God I found you!!! I was recently hospitalized for extreme vertigo, but was sent home with no answers as to why😢 just medicated for symptoms! When I say extreme, I mean I felt like I was being sucked into a tunnel at lightning speed. I wasn't even standing. I was just waking up from a deep sleep! I did my best just to forget about the situation and lied still until it's subsided but then it came back hours later and every time I went to lie down in a Supine position it would happen again that's why I ended up being admitted into the hospital I'm convinced it has something to do with my spinal fluid when it ruptured and formed Tarluv cyst in my spine a decade ago. I suffer from severe chronic nerve pain I will be following you and watching your videos and maybe at least I'll get help on being able to sleep and control my pain better and maybe live somewhat of a normal life
I, too have nerve pain (both facial nerve pain & nerve pain in my back [resulting from a botched psoas tendon release, when my surgeon accidentally severed the tendon). I can not keep a "positive mindset" if I use exogenous pharma (prescriptions), so I avail myself of endogenous pharma: the vassopressin, oxcytocin, dopamine & endorphins which I gain from cardio, HiiT, LAUGHTER and other sources. These chemicals are FAR MORE EFFECTIVE than every analgesic, narcotic, pharmaceutical prescription, alcohol or the illicit drugs I tried decades ago.
@DanceintheRaine666
Sorry to hear about your suffering from chronic pain, but totally admire your fight! I agree💯 about your advice for how to cope with pain! Thank you for your advice and taking the time to comment! I actually play games and watch videos and comedies try to redirect my brain away from the pain, it is definitely a challenge minute by minute! I do not take pain meds and after being hospitalized during the summer for cardio issues being diagnosed with congestive heart failure enlargement of my heart as a result of being bed-bound mostly for almost a decade I have increased my cardio but now with this excessive intense vertigo, I have not attended any cardio and it's been weeks and I'm just now getting around to walking again. I am taking several medications for my blood pressure heart and my connective tissue disorder I take hydroxychloroquine I just now started adding the Gabapentin they want me to take it three times a day but I take 300 mg only one time a day for the nerve pain although I'm not sure that it's helping 🙄 although I'm on the dark side of 60 in my 50s I could do circles around 20-year-olds! I credited my healthiness to a near-death experience in my late twenties that I overcame and then I proceeded to bodybuild do aerobics and martial arts! There's not a lot known about the Tarlov cyst the spinal fluid ruptures and it fills your nerves mine are at the end of my spine it affects my entire body that I am on fire and I feel like I have been beaten with a bat all the time the pain is non-stop and relentless! I thought I'd already experienced the worst of it but now with these weird things occurring like the intense vertigo being sucked into a dark hole now I have another mountain to climb because they do not know why it's occurring or what's causing it😪
I wish you the best
Stay strong 🤗
… WOW!…Dr. Andrew H. You are pure perfection and that is the reason I will continue exercising which means the World to me…Thank you.
Dr. Andrew H, you have a clone trying to reach me…. I am moving with caution in there.
I watched this episode twice.. Got inspired to workout more.. Peterson episode was long and difficult to understand, I couldn't grasp much but I started devoting time for prayer which feels really good..
I sit down at my pc and look at youtube, and I'm like: "oh yeah, its Monday! I forgot, and there is new Huberman episode" then I clicked on the subscriptions feed and saw this video and went: "YEEEEEEESSS!!!" so happy
We created a free program for kids 14 years ago based on this science, and the program Active Kids & Minds (formerly BOKS) grew from one school to 14,000 across the globe, with parents and teachers talking about the positive difference they see in their kids:-) kids need to play and move, Thank you Dr. Huberman.
Loved this podcast-it’s especially helpful for people working in corporate jobs and giving their best for their company. Adding Sudoku to your routine can make a real difference. Thanks, Andrew!
This is such a great breakdown of the topic! Love how Andrew Huberman makes complex science so accessible and practical.
I preordered your book in June of 2024 and have been really looking forward to geeting in April.
Now I'm equally excited to wait until September knowing that it will be even better.
Thank you sir.
Thank you for your comment. I apologize for the delay, but it’s to get the information is up-to-date as possible. Wishing you a great start to the year!
2025: My now 94-year-old mother has always done light workouts in our living room since the early 1970s. She bounced back recently from an ulcer as a result of bad medication. When you mentioned "kick up a knee", this is exacly what she is presently doing as a result of recent PT. So many great podcasts, Andrew. Thatnks for sharing your work!
I am thankful to all people who have compassion about human’s health ❤
Ive been on a 30 month journey of both becoming a runner and learning how to play piano, guitar, and produce music.
Im going for the Gold, While welcoming Platinum, but would gladly accept Bronze.😊
Im 43
I told myself, intuitively perhaps, that becoming a good runner would help me become a solid musician.
Oh. Giving Our Body what it Wants in the Form of Movement or Our Brain What it Wants...Peace...Performance..for Health and Longevity
Fabulous Topic ... Huge Blessings Andrew and Everyone's Brain Health 🕊️🕊️🕊️
Never skip brain day ❗️🗣️💯
Nice 😊
Never seen exercise as simply elevating the heart rate.
It’s so much more than that and I’m grateful you explained it so in depth for us, Andrew!
⏱️ Timestamps by TimeSkip ⏱️
00:00:00 - Introduction to Exercise & Brain Health
00:06:55 - Understanding Exercise Types
00:12:23 - Acute vs Chronic Effects of Exercise
00:16:28 - Arousal's Role in Brain Performance
00:20:02 - Cortisol's Role in Memory
00:26:00 - Exercise and Cognitive Performance
00:29:16 - High-Intensity Training Effects
00:31:32 - Cerebral Blood Flow and Learning
00:36:57 - Mechanisms of Exercise on Brain Health
00:40:07 - Adrenaline's Role in Alertness
00:43:01 - Exercise and Energy Boost Mechanism
00:48:51 - Motor Network's Role in Energy Levels
00:56:36 - Osteocalcin: Bones and Brain Connection
00:58:58 - Importance of Impactful Exercise
01:02:06 - Liver-Brain Communication
01:05:34 - Lactate's Role in Appetite Control
01:08:39 - Astrocytes and Neuron Support
01:11:46 - Four Key Exercise Components
01:14:18 - Long Slow Distance Training Benefits
01:18:10 - Time Under Tension in Resistance Training
01:21:36 - Training Types Explained
01:25:10 - Impact of Exercise on Brain Health
01:28:30 - Sleep's Role in Brain Function
01:34:02 - Superagers and Brain Resilience
01:39:50 - Grit and Brain Activity
01:42:37 - Deliberate Cold Exposure Benefits
01:45:46 - Rope Flow: A New Challenge
What an NPC comment
As if this isn't already in this description lol
Anyone reading this NPC comment in 2025?!?!?!?
✔️
Never been this early, love your work Andrew. I really look up to you and that’s not something I do a lot of. Thank you for your work!
I have been implementing Time undertension before it was called TUT back in 2011-2012. Glad to see that many have been using it now and popularizing it. Also, implementing a dumbbell step up movement even though I despise it BUT I know that it works and keeps my mind engaged! I love and appreciate today’s topic. Thank you Andrew! ❤
Thank you for your many wonderful podcasts and interviews. This is a request for a future discussion around Osteo arthritis. I’m finding it to be something I can’t control / prevent or know how to manage as I’m aging now . I’ve been lucky to stay fit and healthy from good habits so far. There may be some new or good insights to deal with this condition that seems to be prevalent. Female hands are at risk. And yet hip arthritis is fixed with a replacement. Big topic it seems.
Hi doctor,
I'm a fan of your work and have been listening it for a good while. I have always wanted to ask you on your personal journey of becoming this level. From your childhood days, your choices, your academics, how you ended up in science and too at teaching,life as teacher, the struggle etc.
Whenever there's a space, consider this subject too. People will love it and would find immense inspiration to look forward on their journey too
Recommendation… Because Dr. Huberman is a professional educator. He sticks to professional on his podcast but if you catch him on somebody else’s podcast he shares his personal side. ☝🏽😎🎬
BEEN WAITING FOR THIS ALL YEAR ITS FELT SOOO LOOONG!
You’re not just insanely smart but also so handsome-it’s impossible not to admire you! I feel so feminine every time I hear you talk,. The way you choose your words so precisely is so appreciated thank you. you're a king.💖
I listened this as a podcast in the morning while exercising but I came to your TH-cam channel to finally say Thank You for what you’re doing. I have been very interested in brain health and memory for quite some time now so this episode seemed super valuable. Thanks again! I subscribed to your TH-cam channel as well.
@ your handle doesn’t match with that of the host.
Psychedelics are just an exceptional mental health breakthrough. It's quite fascinating how effective they are against depression and anxiety. Saved my life.
Can you help with the reliable source I would really appreciate it. Many people talk about mushrooms and psychedelics but nobody talks about where to get them. Very hard to get a reliable source here in Australia. Really need!
Yes bairepersons, I have a similar experience with anxiety, depression, PTSD, and addiction, and mushrooms have significantly contributed to my recovery and being clean today.
I wish those were more easily accessible where I live.
Microdosing was my next step for my husband. He's 59 & dealing with lots of mental health challenges, possible CTE & a TBI that put him in a coma for 8 days. Unfortunately, I had to get a TPO since he's 6'6, over 300 pounds, and showing violent behavior, constantly talking about harming others. He's aggressive. To anyone reading this, if you're familiar with BPD, is it common to have an obsession with violence?
Is he on instagram?
bairepersons is the man
Hi Andrew, I love your content they are all valuable for everyone. But I observed one thing that you mostly focus on sleeping and assume that mankind depriving themselves from the sleep duration they need. But there are some people out there who can sleep for 12+ hours a day(I think my condition is also related to sleep deprivation, as it's been 3 years since my sleep schedule changed for the bad). Please make a podcast on oversleeping ❤
A lot of things can be learned from this episode.❤ !
Yep!😍
This is valuable information. Although this type of advice is widely shared on social media, it’s unfortunate that so many people still don't make exercise an integral part of their lifestyle. While it may not always feel enjoyable at first, over time, as you begin to notice the positive impact on both your body and mind, it becomes a powerful motivator to push yourself harder and more frequently. This becomes even more important as we age.
Your podcast is not challenging at all so it does not benefitting my AMCC, I love it all, thank you Dr. Huberman from East Java Indonesia ❤
Everyday my brain fights my body to do things. My spirit knows what to do. When your mind,body and spirit are in alignment you are at your best. Body is disciplined, mind is disciplined. Mental health conditions disapate and you feel well overall.
That podcast did fit like a glove to me. I have bipolar disorder and been learning english for a couple of years, and between all my highs and lows, one thing that i really realize is that when im really aroused, motivated or high, i can really notice a big difference in learning and the acquisition of vocabulary. The same goes for when i am very depressed, it’s just water off ducks back.
Now i had the confirmation. It’s been very challenging, but ill keep it up.
Thank you so much for your invaluable work, huberman, really looking forward to your new book.
Shoutout from brazil!
I am so happy to know that your book coming up "Protocols" is going to be in other languages! I can't wait for my mom to read it in Spanish
Huberman, I really enjoyed this episode! I would like to request a future episode focusing on medicinal mushrooms, their consumption, supplementation, and their impact on brain health, particularly ergothioneine. There is a wealth of research highlighting the incredible health benefits of Lion's Mane, Chaga, Turkey Tail, and Reishi mushrooms. Thank you for making such a positive impact in the world and for changing my life for the better!
Mushroom coffee kept me safe from the convid.
I live in Vermont. Would going for a walk outside on a day like today when the air temperature is less than 20 degrees, with a feel-like temperature of 5 degrees, count as deliberate cold exposure? This channel is one of my favorites to listen to, it provides tons of helpful and usable information. Thank you for the good work you do.
I had thoracic spine surgery 9 months ago. Could you touch on nerve healing and any suggestions on improving in a positive way for optimal healing.
I will be doing a plank every other day for about 4-5 minutes. I've been doing it on and off a few years and I still hate it, so I think it's a good choice. Hopefully my ACC will benefit. Thank you for this one.
I am curious if with these findings, there are implications for psychiatrists to prescribe daily sets of exercise as a first line treatment for ADHD vs. Medication.
i have been in the process of moving out for the past two weeks and I haven't worked out as a result. It definitely took a toll on my mental health but I am going back on track now.
Exercises I despise and commit to not skipping them this year: burpees, mountain climbers at a fast pace, plank jacks and press jacks? See a theme? I do not enjoy sprinting and I will make it happen!
Thank you ANDREW for actionable information 👍❤️
Been waiting for a solo episode 🫡❤️
I've been eagerly awaiting your book's release. I sincerely hope you'll narrate the audiobook yourself, am getting both the audio and hardcover versions. A wise individual once observed that aligning our auditory and visual experiences fosters optimal focus.
Playing on the rope exercise theme, stretch a rope across the room at about neck height. Then in a semi crouched postion walk down the rope line while bobbing underneath the rope and popping up on the side. Step and continue. This boxing drill gets annoying because you’re moving in unaccustomed ways while maintaining balance and rhythm. It makes you coordinate forward movement with upper body flexing. Love your show and P.S. my 17 yr daughter wants to be a neurologist. 🤞😊
I literally laughed out loud at your closing line. Thank you for sharing your great wealth of knowledge with the world, it is a better place with you in it Dr. Huberman. 1:49:32
Great episode as usual.
I’m a bit disappointed in general that there are no studies about effects of inversions (exercises that put the brain below the heart) since this increase the blood flow and put pressure in a different way than any other exercises.
It’s strange that it is still unexplored territory since inversions are practiced in many different ways in different disciplines.
Hope someone will shed some light on this field, the benefits, the downsides and the dangers.
Excellent episode Dr HUBERMAN . I wish you a happy new year and thank you !
Thank you! Happy new year to you as well!
Turkish get up. I hate it. I had intended to become efficient at them in 2024 , but I hate them so much I stopped. You’ve just given me a great reason to start again. Thanks 🙏🏻
the erg is crazy. I rowed for club in college.. It is the most painful mentally challenging workout. the race lengths are 2k meters in spring and 6k in fall.. of course for your workout you can do anything you want.. you can do 500 meter sprints for a HIIT exercise or longer duration steady state. both will challenge the hell out of your AMCC. you will want to quit if you are pushing hard enough
¡Hola Profe! Definitely the most repulsive work out for me is a part of classical ballet class called "barre". I am not gifted with a perfect effortless "turn-out" and "barre" is always the place where I am faced with the harsh truth that "Sixth" position is the only effortless and perfect for me. So "barre" is going to be my add on to my weekly workout routine.Thank You for all Your hard work and care for all of us.
Thank you Dr. Huberman for another interesting and informative podcast. A year and a half ago I was diagnosed with early onset Parkinson's disease - a huge shock as I've been a lifelong athlete with a love of cooking healthy food, living healthy and no family history. I've been told there has been a marked increase in the number of people being diagnosed with this disease as well. I share this to make the point that since Parkinson's is "idiopathic" the focus can then turn away from pharmaceutical cures and toward lifestyle, etc. to try to slow down or stop disease progression. However information is frankly hard to understand within the nuances of studies within PubMed, etc. and professional options are few. Would you consider an extension of your brain health teaching to address Parkinson's or perhaps neurodegenerative disease intervention protocols in general? Regardless, please know that I use many of your protocols to help in my Parkinson's journey and am grateful for what you do. Thank you! (P.S. my "Don't want to do it" exercise for 2025 will be learning to dance again.) :)
Look like I found what I’ll be listening to tomorrow while I work! But for now, it’s just after midnight here, and I have to go to bed. Thanks in advance!
I loved the podcast. However wish you would have focused more on 60+ population. You have a large audience. I train 6 miles every day for a Camino de Santiago journey in May walking 175 miles in 13 days. Would love some training advice.
Wow!! I watched every second! For me, I hate weights, so I guess that’s what I will do!!😅
The final common path of the entire nervous system is movement
Thank you so much for these actionable tools! Glad to hear them from someone who does the talking and the walking as well, hats off to you sir!
Love you Dr Huberman we learned a lot from you ❤
Very helpful information! I was surprised that you didn't touch on yoga and stretching. Anything in addition I should be aware of? I realize that there can be cardio and strength exercises in yoga. Also curious, how long do I have to perform the exercise I don't like to become a super ager? I'll grit my way through burpies.
Great information! This is critical for education "professionals" who decide what the school day looks like for children. I have long believed that one (of many) of the biggest mistakes was taking away recess and play time for young people, or "structuring" that time so children don't run around. I believe that most of my ADHD students would have done quite well if they were allowed to run around the building or the track a few times and come back (in 15 - 20 min) to get their work done. (the ones who were not medically sedated anyway) Would you be wiling to do a segment addressing exercise and children's brain development? Thanks!
In Germany, especially in grade school, there's two big recesses and we're FORCED to go outdoors (unless it's blizzard conditions!) and play. It builds resilience to the weather, but also improves scholasticism and friendships.
Bravo Andrew- Thanks heaps 🙏🦾🌸
1:45:05 I just started rope flow end of last year! A tough/gritty tennis match makes me really dig deep mentally. Safer than Jui Jitsu.
I love Jui Jitsu, but I really don’t want to be hit, kicked or mess up my pretty face so I do ballet.🩰 ☂️😂
@ExecutiveZombie yeah that's why I stick to tennis. The non-contact MMA. But I need to do more "floor work" during the day. Crouching, rolling etc.
@ Straight Wrestling. That’ll keep you honest. ☝🏽😂
Amazing podcast for enhancing our knowledge in exercise and brain health. Thank you for your efforts it really helps us to always learn scientific tools in any topic.
I activated my AMCC yesterday, i did not want to do another set of dumbbell chest press, but i did that last set
Hi Andrew, thank you for this podcast. For me the most repulsive workout is the bike or the treadmill. I have been doing yoga and hiking for over 15 years and love that. What about you doing yoga? And I’m not talking just about any yoga but Bikram or hot yoga. Are you very flexible?
Was listening to this while jogging 😀
Hope it improved learning.
Thanks a lot! Awesome as usual!
Thanks for the motivational lecture! I hate to do exercise if any sort so just getting out of the sitting position is building my anterior singular cortex. Good to know. I now know why my grit measure is very high. Thanks for helping me feel good about my rebuff to my laziness.
most people would rather drive to a store or order online rather than hike or bike to get their groceries, farmers markets are the best way to support local grown, yes you can find deals! focus on daily frugal habits avoiding food stabilizers like baking your own bread, or growing herbs in the windowsill, long distance endurance or kickboxing teaches unbreakable cardio and a better mindset, get off the phones get outside get into nature live somewhere without liberal pressure to act out or posture, read more books like toxic parents, homecoming, leadership books, business books, ayurveda books (way better than pharma) and avoid negative media as much as possible. if you notice the folks that are the most upset are pretending to be happy inside and just want drama as they live a boring life waiting for things to happen or waiting for things to react to. people either take action or dont. enjoy the process of working on a better life.
What about rebounding on a trampoline as a jumping exercise for the osteocalcin? Skipping is also so much fun! I play volleyball and it might just save my brain! Two parents with neurological diseases Alzheimer’s and lewy body dementia and you start to get a bit hopeless. This is great information and gives me great hope!
Excellent content! Thank you!
Hi
Im an 11 grade student , i used to study 8-13hr a day for my finals (about a month) but i ended up getting 80% which is nothing near my goal , i have a holiday now and im planning to use it to improve, is it possible if i see ur videos and take notes will take me from 80% to 100% in my next semester? I have about 4 month for my next finals (1month vacation and 3month school)
Thanks !
Please go to hubermanlab.com and check out the episode that I did on how to study. It’s based on research that can definitely help you improve your scores. By the way, that’s a lot of studying! I used to pull those kinds of hours. Make sure you’re getting enough sleep which is when your brain rest structures itself, according to the learning. 
th-cam.com/video/ddq8JIMhz7c/w-d-xo.htmlfeature=shared
Andrew, this entire podcast was great. (I need to listen again and take notes and plan how to integrate what you've said). An idea for you.... If you decide you love the rope thing that you currently hate and you need to find another thing that would be challenging and difficult to get precisely 'correct', ***take up dance, in particular West Coast Swing***. It's the most challenging dance there is. You can be dedicated to practice and study of this dance for a lifetime and still find something new and challenging. I'm going to look up the rope thing... but really what I hate is doing dishes. Would that count?
I listen to this every time I workout.
Such an interesting episode makes me want to get to the gym tomorrow
Thank you Dr. Huberman, team, sponsors and supporters. ☀️
Why did you retract the statement about trauma being trapped in the body? I’ve heard of this and honestly thought it was ridiculous, but I know some people who believe it and think it can be released by holistic remedies. Curious what you know about this?
BIG QUESTION - WHAT IF YOU WORK A HEAVY LABOR INDUCIVE JOB SAY 8 HOURS OF NON STOP MOVING PICKING UP BOXS AND STAKCING THEM, WEIGHING FROM 10LBS TO 80LBS. I was wondering if it would be too much on my body to lift weights after work?? Would it be overtraining if my body stays sore from work??
Good question. You might consider shorter high intensity workouts given how much other activity you have. In the old days, some of the strongest people were those that worked manual labor jobs during the day. Doing that sort of thing when you’re younger, can make you really strong as well.Mentally and physically. Oh, and take measures to not get injured. Lack of sleep is one of the common precursors of injury.  so get that rest!
@hubermanlab Great Thanks Brother! Really appreciate what you do!
Endurance and intense training both improve our brains, but through different pathways. Enduance through AMPK and intense through lactate (metabolic stress). But if you had to choose between them, I recommend endurance training. I believe it's more powerful. AMPK is the key for longevity
Dr. Huberman please do a deep dive on tinnitus 🙏🙏🙏🙏🙏
When I learned a few years ago that there's a link between stomach ulcers and ringing in the ears, I worked extra hard to improve my gut health (I'm very ill for numerous reasons, but it all started with severe, and life long repeated traumatas) and the ringing nearly subsided... I haven't been able to down regulate my hpa-stress... but the worst is over, and now when I hear the loud ringing, it just reminds me to be more mindful of my gut health.
@@trinleywangmo thank you for sharing your story. Are there any resources you recommend looking into for improving gut health? Wishing you a successful health journey ☺
Thank you Dr Huberman! This was informative and very helpful!
Great advice, thank you, listened to half, will come back to finish
Archery! I used to love it. Then I got target panic. Really bad target panic. Just thinking about picking up my bow brings it on. I would LOVE to 'cure' myself of it and have to pick another exercise I dread.
Thank you for being a positive change in this world
Interesting and incredibly informative (as usual) podcast! Mine was mat pilates, which I have stopped doing lol. About to start crossfit and as I've never been a gym person anticipating this will activate my anterior mid-cingulate cortex. Also 2 years into surfing which is incredibly hard and challenging for me both psychologicallyand physically. I do love it though so it probably doesn't count? 😅
An early Monday morning drop, fantastic!
One episode on how to wake up early and follow a good schedule for exercising. Every morning I keep snoozing my alarm to death and end up feeling bad about missing out on the gym and meditation. Winter morning makes it worse.
Thanks
First! Happy new. Year everyone and thanks Dr. Huberman for making our Mondays in 2025 the highlight of the week! When will you be hosting an event in Europe?
Sir pls tell me if napping after lunch is rem sleep or non rem sleep 😭
My boy Ryan Glatt at the Pacific Neuroscience Institute has been one of the pioneers of this field. Good to see it hitting the mainstream!
During nursing school, I would study my flash cards at the gym whi.e on the stationary bike. I was able to really concentrate well even though there was music in background and people around me socializing. I guess the blood flow to my brain helped.
Excelente podcast, lo comparto con una alumna querida para fundamentarle por qué ejercitarse conmigo va a ayudarle a salvar su próximo examen. Muchas gracias por compartirlo.
Hi Andrew,
I hope you're doing well and get the chance to read this. I wanted to share a small issue I’ve been experiencing with your background-not in this particular video, but in many other episodes. Specifically, the clean, symmetrical wood placement in the background often stresses me out, though I’m not entirely sure why.
I’ve come to understand about myself that I’m highly sensitive to sensory overload. Straight lines or repetitive patterns, like cobblestone streets or intricate textures, can sometimes overwhelm my visual cortex. Similarly, large crowds, university lectures, and especially presenting in front of an audience don’t scare me, but they tend to overstimulate my senses.
If you have any insights into why this might be or advice on how to manage it, I’d be deeply grateful. Thank you so much for your time!
You are the real mvp for making sure the book is up to date! Looking forward to it!
Just what I need today 🙌 as an athlete my whole life and piano 🎹 student ..as I get older n strive to be elite, scholar like you ! My man ✊🏽