How To Understand & Improve Your Brain - Dr Andrew Huberman (4K) 

Hello you optimised beasts, I really loved recording this one. Enjoy! Get 10% discount on Marek Health’s comprehensive blood panels at marekhealth.com/modernwisdom (use code: MODERNWISDOM) Get a Free Sample Pack of all LMNT Flavours with your first box at www.drinklmnt.com/modernwisdom Get 20% discount on your Mud/Wtr subscription & freebies at mudwtr.com/modernwisdom Get 5 Free Travel Packs, Free Liquid Vitamin D and more from AG1 at drinkag1.com/wisdom Here's the timestamps: 00:00 How Mouth-Breathing Changes Face Shape 08:16 What We Misunderstand About Stress 24:56 People Are Recognising the Need to Focus on Health & Fitness 31:43 How the Mind Improves When the Body Improves 40:49 The Health Risks of Drinking Alcohol 55:18 How Our Screen Use Impacts Eye Health 1:08:07 Reacting to ‘Huberman Husbands’ 1:22:32 Should We Be Concerned About Vaping? 1:33:23 Are Phones Ruining Our Focus? 1:47:49 Why Phone Use Isn’t an Addiction 2:04:52 Strategies to Become More Productive 2:15:04 The Science Behind Procrastination 2:19:58 The Perils of Over-Optimisation 2:30:00 Why Andrew Doesn’t Comment on Current Events 2:51:20 Andrew’s Increase of Popularity & Scrutiny 2:58:28 What’s Next for Andrew?

Thank you so much Chris and team for hosting me! I really appreciate your questions and insights and desire to share with the world. I now also know what larping is thanks to you.

This stuff should be shown in schools all around the world, amazing conversation.

Don't be distracted by the NY Mag hit piece. Huberman is a national treasure

i've been listening to huberman for years now and i'm astonished how every time he's a guest on a podcast he can always deliver fresh and valuable information. he has truly changed my life !! thanks chris for having him on again 😁

Andrew Huberman is slowly but surely becoming one of my father figures that I’ll never meet. Jordan Peterson, David Goggins are already some of my father figures, but Andrew is like the cool scientific dad who knows everything. Growing up without a dad I can truly say that men like these really help fill that gap!

Huberman taking his notes on larping and BBLs is so cute then he responds with “can’t they just do Hip Thrust” 😅 he’s so pure! I love him! ♥️

Thank you for all you do Chris. Lost my dad last year and with very few to no older men in my life you serve as a virtual mentor. Helping all of us get better each day. Thanks mate

This was probably the best podcast with Huberman I've watched so far, out of about about 20.

Huberman's episode on alcohol last year was the REASON why I quit alcohol 6 weeks ago. I used to be a binge drinker . Now leading a zero alcohol life can't even begin to tell you how awesome it is ..We have been sold one of the biggest bullshits of human history on alcohol.. It is nothing but a big ILLUSION...

✦ Mouth breathing negatively affects facial development and attractiveness 00:02 ✦ Breathing through your mouth affects cranofacial development 02:27 ✦ Chewing food well and being a nasal breather has benefits for dental health and facial structure. 06:19 ✦ Voluntary exercise leads to improvements in health metrics. 08:10 ✦ Believing that willpower is a limited resource is self-fulfilling. 12:19 ✦ The AMC is a brain area responsible for receiving inputs related to reward, autonomic function, prediction, and prediction error. 14:27 ✦ Doing hard physical activities like weightlifting and running does not increase tenacity and willpower based on research data. 18:12 ✦ Building mental resilience through mind callousing. 19:48 ✦ Pushing ourselves beyond our comfort zone can lead to growth and satisfaction. 23:07 ✦ Treating the body like an athlete is essential for performers. 24:41 ✦ Lifting weights will not make you bulky 28:00 ✦ Weight training provides a glimpse into the potential size increase and is a unique form of exercise. 29:39 ✦ Exercise has positive effects on brain health and memory. 32:54 ✦ Exercising regularly enriches the brain by improving cognitive abilities. 34:42 ✦ A combination of resistance training and cardiovascular training is essential for overall health. 38:04 ✦ Alcohol risks discussed; importance of maintaining cognitive health 39:47 ✦ Alcohol can have negative effects, including impaired sleep, fights, bad decisions, and drunk driving. 43:07 ✦ Going sober can provide more enjoyment and productivity in social events 44:55 ✦ Alcohol's effects may not be as enjoyable as people think 48:24 ✦ Combining socializing with health promoting protocols is becoming a trend. 50:02 ✦ Managing artificial lighting can optimize circadian health and mental wellbeing. 53:07 ✦ Small changes in our daily habits can greatly impact our biology and psychology. 54:41 ✦ Laser eye surgery procedure explained 57:52 ✦ Laser Eye Treatment has been a game changer 59:48 ✦ Looking at red light for a few minutes a week can offset age-related vision loss. 1:03:08 ✦ Exposing yourself to red light while eating can significantly dampen postmeal blood glucose levels. 1:04:46 ✦ The Huberman Husbands meme has been taken out of context by certain media outlets and falsely represents the audience of the podcast. 1:08:11 ✦ Focus on health and self-care may challenge traditional masculine stereotypes 1:09:58 ✦ Neck training improves spine stability, posture, and even the tone of your voice. 1:13:27 ✦ Neck training can improve posture and change the tamber of your voice, but heavy neck training should be avoided for people who speak a lot. 1:15:00 ✦ Neck training is important for both men and women. 1:18:02 ✦ Dr. Andrew Huberman's diagnostic tools help determine the source of pain and provide appropriate solutions. 1:19:39 ✦ Vaping is addictive and introduces toxins to the lungs and bloodstream, affecting egg and sperm health. 1:23:12 ✦ Vaping is not recommended due to potential health risks. 1:24:58 ✦ The debate around katum's potential benefits and addictiveness is growing strong. 1:28:40 ✦ Vaping is addictive, detrimental to lung function, and potentially harmful to the developing brain. 1:30:12 ✦ Deliberately shifting focus throughout the day inhibits the brain's ability to maintain focus. 1:33:38 ✦ Constantly shifting attention undermines brain circuitry responsible for focus. 1:35:15 ✦ Our brain is like a dynamic library that calls up different information based on our focus and goals. 1:38:45 ✦ The correct plural of octopus is octopuses. 1:40:36 ✦ Interactions between gestures and language are represented in the brain, allowing us to communicate through texting and experience different landscapes through swiping. 1:44:24 ✦ Excessive phone usage may be a common regret in the future. 1:46:16 ✦ Discovering new and unexpected topics of interest through internet browsing. 1:49:47 ✦ PubMed and social media have enriched my life and allowed me to connect the dots. 1:51:27 ✦ Body still, mind active - a practice used by successful individuals like Elon Musk and Einstein 1:54:48 ✦ There are two states of mind and body - one with a still body and an active mind, and the other with an active body and a still mind. 1:56:40 ✦ New tools to access different aspects of our unconscious and cognition are emerging. 2:00:15 ✦ Practicing daily meditation and deep thinking can stimulate creativity 2:02:06 ✦ Creating a structure for productivity and enhanced creative process 2:05:32 ✦ Creating a high motivational state can help overcome procrastination. 2:07:10 ✦ Body movement helps discard prior cognitive maps and clears the library. 2:10:49 ✦ Being disconnected from technology allows for creative solitude and personal growth. 2:12:27 ✦ To overcome procrastination, find a task worse than the one you're avoiding. 2:15:47 ✦ Deliberate cold exposure provides unique benefits for the body and mind. 2:17:31 ✦ Optimization is a continuous process, not a state. 2:21:03 ✦ Strive to do better each day and build up your willpower. 2:22:46 ✦ Recognize the importance of high activation states and reflect on the lessons they reveal. 2:25:59 ✦ Protect what is important to you 2:27:41 ✦ Dr. Andrew Huberman aims to benefit people's mental and physical health through his content. 2:31:07 ✦ Dr Andrew Huberman's stance on not discussing current events 2:32:41 ✦ Dr. Andrew Huberman's passion lies in gathering and sharing information that benefits mental and physical health. 2:36:18 ✦ We all need to learn to be good scientists and foragers of information. 2:37:51 ✦ Building a platform comes with unseen prices and responsibilities 2:41:17 ✦ Knowing when to take action and when to step away is crucial for justice. 2:43:17 ✦ Dr. Andrew Huberman refers to a council of people for advice and guidance. 2:47:01 ✦ Having a list of trusted people to call on for support and guidance. 2:48:41 ✦ Dr. Andrew Huberman spends a significant amount of time preparing for his podcasts. 2:52:17 ✦ Interactions with people are valuable and help in delivering information effectively. 2:54:05 ✦ Dr. Andrew Huberman's love for the variety of life and animals fuels his curiosity and passion. 2:57:21 ✦ The speaker admires the passion, honesty, and genuineness of Dr. Andrew Huberman and believes that he will continue to succeed. 2:59:03 ✦ Dr. Andrew Huberman plans to continue indulging in his passion for learning, teaching, and sharing information. 3:02:26 ✦ Dr. Andrew Huberman shares the secret tools to hack your brain.

All Hail the black sleeve GOAT 🙌

Yes, Huberman's episode on alcohol stopped me drinking alcohol after many years overnight, over a year ago. I wasn't alcoholic, but just never toally realised how bad it was for my body. I don't miss it and have lots of gratitude to Andrew for that video ❤

Andrew "I wish I brought a skull with me" Huberman

The production value on this is retardedly good. The crisp but fullness of the vocals, the colour grading, the depth of the set, the lighting. Chefs kiss, HIGH quality

Andrew is such a good man. How he complimented Chris at the end It's heart warming.

Thank you I needed this. 🙏 ❤ I have anorexia nervosa, and I was told today that I have to have a hospital bag packed and ready when I go to my dietitian appointment tomorrow morning. What they want to do is admit me to get nutrition and refeeding. It is terrifying , but I can not see any other way to go but to go towards this. There's a chance I think that I can possibly become restored enough to participate in life as well as want to do that and feel the joy in that. I don't really have a choice. ❤ this was encouraging. I don't feel great at the moment. And I want to live and experience life without this. ❤

It's always a good day if there's a new episode with Huberman. Thank you, doc!

I like how Huberman mentions Castello at least once in EVERY podcast he’s in. I don’t think there’s a human on this planet who loves their dog more than this man does. ❤

Cosplaying as Andrew Huberman in the bedroom -- the single funniest thing I've ever heard on RU-vid -- good show

I am a woman and french listening to Huberman from France for a while now...and it is so interesting ! I can only thank the technology to enable us from all over the world to listen to such wise and knowledge person.

Andrew Huberman is a gift that keeps on giving. Best man!

if you want to improve your mind, do something for your body and if you want to improve your mind, do something for your body. love this one

For the record: Octopuses = regular plural in English Octopi = Latin plural Octopodes = Greek plural

When Andrew said Octopuses instead of Octopi... I instantly knew it sounded wrong but I also knew I was wrong in thinking it because it came from Andrew's mouth.

Chris may not be pregnant but he never fails to deliver 🔥

00:00 📚 Understanding the Impact of Mouth Breathing on Facial Development 04:16 📈 How Nasal Breathing Benefits Facial Structure and Health 08:28 🧠 The Role of Stress, Willpower, and Motivation 13:33 💪 Differentiating Willpower, Motivation, and Discipline 20:28 🧠 Benefits of embracing discomfort in productivity, 22:31 🏃‍♂ Exercise and cognitive function, 32:06 🎙 Cognitive benefits of physical transformation, 39:12 🍹 Alcohol and Health 46:08 ☀ Importance of Morning Sunlight 56:07 🧠 Visual Health and Far Viewing 57:44 🚑 Dr. Andrew Huberman discusses his laser eye surgery experience. 01:00:01 💪 Benefits of red light exposure to eye health. 01:09:25 💪 Importance of neck training for strength and health. 01:16:14 💎 Neck Training Techniques 01:19:02 🦠 Health and Longevity Concerns 01:22:36 🚬 Concerns About Vaping 01:33:24 💡 Technology's Impact on Focus 01:34:33 🧠 The impact of movement and focus on brain stability. 01:42:23 📱 The compulsion and compulsion aspects of phone scrolling. 01:50:09 💎 Finding intellectual satisfaction as a variable schedule reward on the internet. 01:53:52 🧠 Exploring Mind-Body States 02:05:01 📈 Enhancing Productivity 02:10:52 ☀ The Flow Morning Routine 02:12:41 📱 Navigating Social Affiliations 02:12:55 📱 Managing distractions and focusing on work 02:14:08 🧠 Overcoming procrastination 02:20:36 🧠 Dealing with guilt and the concept of optimization 02:26:08 💡 Learning from high-arousal states 02:30:06 🚫 Managing controversy and social media presence 02:31:16 🧠 Dr. Andrew Huberman's Motivation for Content Creation 02:33:21 💬 Misconceptions About Dr. Huberman's Political Stance 02:43:02 🤝 Dealing with Public Expectations and Responsibility 02:49:38 📝 The Importance of a Personal Council 02:50:05 🤝 Dr. Huberman's Friendship and Inspiration 02:51:28 🌍 Transition to Public Figure 02:53:06 🌟 Positive Impact of Fame and Recognition 02:58:43 📚 Future Plans and a Book

The AMCC is literally the neuroscience behind "doing the hard work especially when you don't feel like it". Mindblowing.

He’s absolutely breathtaking and fascinating. The way he thinks is extraordinary. We are so lucky to see and listen to him in our life time.

I can already tell that this will be my favourite episode here on the Modern Wisdom podcast. I'm proud of how far you've come Chris, if I was a podcaster this would be one of my dream collabs. Keep smashing it bro

I love how Andrew is taking notes with pen and paper and has no computer

It is absolutely bananas how much valuable information Huberman can deliver. This is so great!

Wow the production quality. Mark my words it will go to a million in exactly 2 months.

This was such a treat. The podcast community is really pumping out the best of the best conversations & talking points and knowledge bits for the rest of the world. Thank you, Chris and Andrew.

This is one of the most valuable interviews I've heard in a while, and that's saying a lot (which is a testament to the current rising quality of podcasts and focused content in general). I don't know how to express this as well as I'd like, but the range of topics covered--not to mention getting an opportunity to understand Andrew Huberman even better, which I also find incredibly valuable and inspiring--makes this video worth coming back to repeatedly. Good energy, comradery, focused discussion, and edifying information right here. I wish I could say this better, but... really good stuff!

The fact that Andrew Huberman was prepared so well and also brought his notebook. They are truly a gift to many people.

Feels like i'm watching a new video everyday. THE RUN OF PEOPLE ON THIS SHOW LATELY has been phenomenal.

This episode was legendary. Thank you for everything 🙏

hearing huberman say PERIOD im decaying 💀💀 these two are a gift to the world

My life is reacher and better for having listened to this podcast. You two are absolutely amazing, brilliant, smart, funny and utterly interesting! Thank you so so so so so much!

Thank you Chris for your podcast generally. I’ve been listening since mid 2019 and have found your content enlightening. It’s also been amazing to see your growth as a podcaster, businessman, and man. Thank you for providing thoughtful thought-provoking and inspiring content. Peace brother.

This is best episode yet. Thank you Mr. Williamson & Mr. Huberman for the profound insight and work y'all do. Bless ✨

The man, the myth, the legend!!!!! You guys are changing the world for good!!! Thank you

This is so high value for someone like me. It´s filling a void of intellectual and useful conversation that I find very hard to get on topics outside of the work sphere (really a black hole...) that really help expand the mind and for that matter enforces a better life in general...thanks!

I am very proud of you, Chris. If this is not greatness I dont know what is. Cheers from Spain.

Huberman is a goldmine of incredibly useful information. Another amazing podcast appearance.

Just want to say how awesome this podcast was, so many relatable topics, this was like engaging in a really good book and feeling your mind race with enthusiasm, thanks for the acid trip guys🙏

Chris: I really enjoy listening to your podcast while on my morning runs in the park. It has become my favorite time of the day for me. You give me so much to look forward to, and for that I am forever grateful. I’m sending you happy thoughts from Brooklyn NYC 🙏🏻

🎉❤Thank you so much, Chris, for posting your amazing discussions with Andrew. Andrew is like a polished diamond who improves himself and by sharing his insights, is an example to active listeners. So many facets of what we are as human beings are revealed by Andrew's diligence in discoveries and caan serve as opportunities to be healthy and happy. Bravo, Dr. Huberman🏃‍♀️ The 4cs of characteizing the quality of a diamond are cut, color, carat and you guessed it....clarity🎉❤😊

Thank you both, this was great! 🎉 Brilliant work, Chris! A highly entertaining and at the same time meaningful conversation and towards the end a glimpse of Andrew I have never seen before. 👏

I grew up and now once again live equidistant from the towns of directly antagonistic rival european football teams Newcastle and Sunderland, so I had to replay that part four times for kicks. Great episode - was looking forward to it and it didn't disappoint.

It's finally here, and what impeccable timing! I'm about to head out of work and go straight to the gym. I can't wait to listen! Thank you again to the both of you for sharing!

I’ve watched lots and lots of Huberman videos and have to say, this was the most insightful, informative and entertaining one of them all. Thanks to you both.

Initially tuned in to hear Dr. Hubberman in long form on a few points of interest. Ended up fully engaged for the whole 3 hours and shared with all my circles for discussion. Thank you both! Big fan now! Thank you for sharing space and putting this in the public for our viewing pleasure.

Andrew Huberman is my favorite guy on the internet

What an amazing life changing podcast great job Chris and Andrew. Can’t wait for the book to come out Andrew!

Two legends of modern day mastery. Raw and pure value. Thank you Chris and Huberman for providing this for us! Keep up!

Man this is shot beautifully. Both you and Dr Huberman were on the ball, stellar work Chris.

I can listen to these two men over and over. I love how humble Dr Huberman is. Don't you want to visit South Africa? 🙏❤

This was Great, one of my favorite podcasts with Andrew Huberman. It's been a while since I've watched one of his videos but between him and Lex - they are the reasons I've started searching deep within myself to strive to be and do better every day, and to continue to learn.

I quit alcohol almost 3 years ago for health reasons. I don't miss it. I'm glad to be rid of it. Glad to have control of my mind and words. But I sure did love my beer. However, I absolutely cannot stand being around people who are drinking. They are too loud and too obnoxious.

Huberman never fails to amaze. Great convo.

This is one the most fascinating podcasts I've seen in over a year!! Applied science combined with health is just perfection. Music to my ears.(: Thank you so much for your contribution.

Andrew Huberman is just the best. He's bringing so much humility and knowledge to the world, it's so rare these days. I don't fan-girl many, but he's one person I'd love to meet and talk for a minute or 60. Keep up the amazing work!

Thanks so much for the shoutout Chris & Dr. Huberman. I’m inspired daily by the incredible work you both produce. And this was an amazing episode, learned a ton.

I concur on the suggestion that this content should be shown in schools such wonderful educational information. The both of you are amazing! Thank you, thank you so much for all the both of you do for educating us with such compassion! From my heart to yours, Namaste

I'm so scared to watch your episodes or listen to your episodes on Spotify. I just can't miss a single word. I can't be doing anything else and listen. I HAVE TO DROP EVERYTHING to listen to the podcast. SO MUCH wisdom being dropped every second. Thank you so much for this

The video/photographical quality of these latest videos, especially this one, is Excellent! The lighting is great.

Fantastic conversation. Big respect to both of you guys

Chris's question about the dangers of overoptimization was the best question addressed to Huberman so far, I think. Just because it goes to the heart of everything Huberman does on the podcast. And his answer is the best answer to such a question I think. I came back to the podcast for the following 'damage control' part. Popped up in my head, 'I hate doing damage control', when I was in this kind of a situation at work. Damage control is uncomfortable and that's fine. Very useful. Thanks

One of the best interviews I've heard on Modern Wisdom! Absorbed, Felt and satisfactory too the max! Absolutely love your Chris and Andrew, you are two real gems of the recent history we are writing! Salut!

Glad to witness this extraordinary meeting ❤

Another great show ,, thanks both . Education and attention,, I attended a post war poor quality UK modern school, I only wrote my name on the 11 plus because my brother attended the grammar school. I went on to a UK polytechnic, studied engineering. A miracle considering my secondary education. My life was changed by Sputnik books,, I could read one a week, undistracted by school bits and pieces start stop ,start stop . 1 book , 1 week nothing else . I had to import these books back in the day , from human psychology to atomic chemistry,, psychology to modern art . The legacy of Yuri Gagarin . Today I tune into your show ,, self taught and still willing to learn , keep up the good work, thanks .

One very long wait. Finally ! the GOAT episode for me. AH changed my life . Chris one amazing person to listen to and get inspired .

Andrew is incredible. We are so lucky he likes to teach!

Another one with the Best Dr I follow, thanks Chris, currently listening to this podcast during a cardio session.

I'm new to your podcast and Mr. Huberman. It's been a life changer. Thank you for what you do ❤

Usually listen to your long form content when I go out for my runs. This episode dropped right on time usually Wednesday are 10-12mi runs today was a 15mi run. Had to make sure I suffered and the run sucked even more for what lies ahead in the day. Thank you men for the conversation.

huberman and Chris together is a dream , I was so excited when I seen that this was 3 hours long . its amazing and great information honestly , worth every minute . this is the 2nd time I listen to it

Andrew you are the best educator in the world. And Chris is the the second best interview, he will be the best. I dont know if Rogan will ever be topped based on his variety and prestige but i am so proud of chris and he will be number two very soon and perhaps for decades to come. Keep it up gentlemen

Thank you both for everything. Greetings from Austria

Thank you Chris and Andrew for this beautiful podcast. In my daily routine, I also started getting sunlight early in the morning.

This podcast is everything i needed to learn and reflect on RN and Chris asked the best questions and it was on point

So excited for this episode! Loved hearing Dr. Huberman give a talk in Toronto. Hope for more great content from you, Chris. Keep up the amazing work that you do.

5:30 breathing through mouth makes you more prone to diseases 10:00 study on stress 15:00 Peer reviewed studies Aacc 20:00 Parkinsons law

Great discussion. Thank you both for elevating the conversion and keeping it fun.

Honest gratitude and infinite thanks for both of you, you truly make the world a better place

Wonderful episode! Thank you both.

I really enjoyed this. Andrew is so humble. The Huberman husbands was so funny.

I am fairly new to consuming this type of content. I really enjoy and appreciate it. I can already tell that I am going to change the trajectory of my life for the better by implementing things I've learned from you and your guests. I'm excited to learn more. I really appreciate your time. Thank you

You are awesome Dr Huberman! I love the comments and what you said to Chris, pass it on!

“Body still, mind active” sounds like me at 2 AM when I have insomnia

This was such a cool conversation, thank you guys 🙏

Amazing and inspiring conversation. It is so great that we live in time when we can observe and be in moment with wonderfull and bright minds like Dr Andrew Huberman and Chris Williamson! Thank you for great eppisode!

Being 23, I love the use of podcasts and media to bring the younger generations content like this. There’s a new wave of young adults actually focused on health and improving ourselves, thanks to guys like these

Really trying to improve myself while my mind is still malleable. Great job Chris, keep going like this

I refuse to do deliberate cold exposure.

This is definitely top 3 fav Huberman convos since the OG with Tom Bilyeu in May 2020

This one was one of my favorites. So cool to see huberman when he dont have to do the manus and more of a personal interview (like both of you)!

Best podcast episode ever