Andrew D. Huberman, Ph.D.

The new Huberman Lab episode is out: Master Self Control & Overcome Procrastination | Dr. Kentaro Fujita 0:00 Kentaro Fujita 3:08 Marshmallow Tests, Self-Control; Adult Modeling 8:24 Criticism of Marshmallow Tests, Learning Self-Control 15:08 Sponsors: David & Lingo 17:34 Movement & Motivation 21:42 Doing Hard Things; Exhaustion & Depletion Effect 29:02 Willpower vs Self-Control, Improving Self-Control 34:27 Aspiration or Fear for Motivation, Long- vs Short-Term Outcomes 40:55 Self-Control Toolkit, Tool: Failure & Exploration 46:44 Sponsor: AG1 48:28 Motivation Warm-Up?, Tools: Mindset; Motivation Orientation 57:30 Imperfect Conditions, Self-Control Conflicts, Tool: Why vs How 1:05:25 Tool: "Whys" & Motivation Goals 1:11:26 Competition, Tool: Motivation Types 1:17:13 Sponsor: LMNT 1:18:33 Abstinence vs Moderation, Consistency vs Rigidity 1:27:48 Burnout; "Invisible" Goals, Single Goal & Trade-Offs 1:35:17 Intrinsic Motivation for Sustained Goals 1:40:16 Sponsor: Function 1:41:53 Meaning in Simple Tasks, Ikigai 1:49:03 Self-Control Failure, Tools: Distancing, 3rd Person & Heros 1:55:04 Words as Motivation, Visualization, Social Validation 2:03:51 Music, Anchors, Nostalgia 2:06:46 Intrinsic vs Extrinsic Motivation, Job & Salary 2:14:11 Mindfulness & Taking Breaks, Wabi-Sabi & Imperfection, Ikigai 2:20:56 Future Directions 2:25:19 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Includes paid partnerships.

New Huberman Lab Essentials episode out now: 30 minutes, key takeaways only. go.hubermanlab.com/BTDRT6Q

How to lose fat and gain muscle at the same time: – Keep calories 10% above maintenance, roughly 200 to 300 calories over. The surplus should come primarily from quality protein. – Protein is the key variable: aim for 1 to 1.5 grams per pound of body weight. Studies show that adding 80 to 100 grams of protein on top of habitual intake leads to fat loss, not fat gain. – Distribution of protein throughout the day matters less than hitting the total daily target. @TheAlanAragon on the @hubermanlab podcast

The debunk of the 2 Marshmallow Test has been debunked & most people don’t cite these studies correctly. What the actual experiment was & data ultimately show. The takeaway: ability to delay gratification is on a continuum & yes it is predictive of (certain aspects of) success.

@chamath So true.

Key to winning: Choose to be positive and grateful. Then, just keep at it. Time is the great compounder and will do the rest. So many people just don’t have the discipline to stay positive and grateful. Then time compounds the bitterness instead.

Great list from @stevemagness I’ll add: the “boring” stuff is not boring when you know it’s the scaffold, and the foundation.

@allvibesnoskill But maybe that is the gateway to 3 marshmallows in disguise…

@hubermanlab Sometimes there isn't a second marshmallow. In fact, you often get the first marshmallow taken away for waiting.

Full discussion: hubermanlab.com/episode/master…

When we can’t access self-control and motivation, assuming the mindset of an archetype can have a substantial positive effect. Who are you picking? Huberman Lab podcast out now with Dr Kentaro Fujita, expert in the science of self-control and motivation. (Link below)

Incredible discussion. @danawhite on @davidsenra podcast, brought to you by @scicomm

@BLLucilleBooks Yeah… was hoping for at least one straight shooter in the mix.

@hubermanlab The art of deflection. It was exhausting and disappointing to watch. But not surprising.

Finally caught up on the California governor debates. What a waste of time! Simple questions get 3 types of replies: Aspirational nonsense, focus on the errors of others, or tap dance maybes. I really think there should just be yes, no, or pass buttons to answer these.

@OliverBCushing Yep

@hubermanlab Even on the questions where the moderators call for a simple yes or no question, everyone somehow finds a way to filibuster. 😂

I don’t know if GLP meds make people less excited and motivated overall. We need more data on that (and I haven’t tried them so can’t say) but one thing is for sure: GLP meds make people very excited about GLP meds. Side effect seems to be inclined to evangelize about GLPs.

The new Huberman Lab episode is out: Tools to Bolster Your Mental Health & Confidence | Dr. Paul Conti 0:00 Paul Conti 2:51 Self View; Tool: What's Going Right?; State Dependence 10:03 Sponsors: Helix Sleep & BetterHelp 12:44 Tool: Compassionate Curiosity; Falseness; Social Media 21:00 Doing vs Thinking; Self-Reflection 29:55 External vs Internal Processing, Balance 40:42 Sponsor: AG1 42:26 Quiet vs Verbal; Questions to Learn About Self 53:17 Examined Life & Reflection; Changing Unwanted Behavior 1:02:54 Making Positive Changes, Problem Solving 1:07:26 Sponsor: Function 1:09:03 Behavior Pattern Insight & Reclaiming Agency 1:17:06 Agency & Control; Getting in Your Own Way 1:22:49 Trauma, Living Intentionally; Internal Turmoil 1:29:08 Intrusive Thoughts, Tool: Self Talk Awareness; Dreams 1:34:10 Sponsor: Rorra 1:35:23 Trauma & Emotions; Healing Childhood Trauma 1:43:32 Photographs, Positive Climate for the Mind; Spirituality, Good & Evil 1:52:53 Happiness & Expectations; Death, Living a Good Life 2:03:10 Book Writing; Acknowledgements 2:07:25 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Includes paid partnerships.

New Huberman Lab Essentials episode out now: 30 minutes, key takeaways only. @halpernc go.hubermanlab.com/IRaiJt4

It will be important for everyone to get educated. While I don’t think peptides will be as contentious as the Covid vaccine or vaccines generally, it’s probably second in line in terms of health debates for the next 35 years.

3 things set the stage for peptides to become a WAY bigger than “supplements”: 1) GLPs (with RCT support) inadvertently made the “peptide” label seem generally approachable 2) GLPs made people less wary of injecting themselves 3) Women & men of many ages are peptide curious

It’s interesting that hormone replacement therapy went in the exact opposite direction. It went from niche culture bodybuilding to TRT and now women’s HRT is it more commonly discussed theme. And common practice.