Huberman Lab Folgen

In this Huberman Lab Essentials episode, I discuss the science of vision and share simple, effective tools to enhance eyesight and preserve eye health. I explain how the eyes and brain work together to process light, color and motion using specialized structures such as the retina and photoreceptors, and why conditions like nearsightedness, visual hallucinations and lazy eye occur. I also cover specific visual protocols to increase alertness and focus during work, improve sleep, and support visual health. Additionally, I highlight key vitamins essential for vision and discuss supplements such as lutein and astaxanthin for maintaining long-term eye health. Huberman Lab Essentials are short episodes—approximately 30 minutes—focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and full-length episodes will continue to be released every Monday. Read the episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman ROKA: https://roka.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Improve Vision 00:01:01 Eyes, Lens, Eyelashes 00:02:40 Retina, Photoreceptors & Brain 00:06:34 Eyesight & Subconscious Vision Effects 00:07:25 Sponsor: Eight Sleep 00:09:02 Time of Day & Retina, Tool: Morning Sunlight Exposure 00:12:02 Tool: Reduce Nearsightedness & Outdoor Time 00:12:33 Accommodation, Focus, Tools: Panoramic Vision; Upward Gaze 00:16:20 Sponsor: AG1 00:18:14 Improve Vision, Tools: View Distances; Smooth Pursuit; Accommodation 00:21:08 Binocular Vision, Lazy Eye, Children 00:23:57 Hallucinations & Visual System 00:25:09 Sponsor: ROKA 00:26:57 Improve & Test Vision, Tool: Snellen Chart 00:29:03 Support Vision, Tool: Vitamin A & Vegetables 00:30:23 Supplements, Lutein, Astaxanthin 00:32:52 Recap & Key Takeaways; Cardiovascular System Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest is Ryan Soave, LMHC, a leading expert in addiction recovery with extensive experience helping people heal from all types of substance and behavioral dependencies. We discuss actionable tools for breaking out of the addictive cycle and staying free of obsessions and compulsions. We also examine the relationship between trauma and addiction. We explore the full recovery process—from detoxing and physical stabilization to building distress tolerance. We review evidence-supported tools to structure your life at each stage of recovery and highlight the power of learning “self-directed state shifting” through yoga nidra (NSDR), breathwork, meditation and prayer. We explain how to recognize signs of addiction in yourself and others, and the treatment options available across all levels of resources, from residential programs to 12-step. If you or someone you know is struggling with any kind of addiction, this episode offers practical steps to break free and stay free. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Levels: https://levelshealth.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Waking Up: https://wakingup.com/huberman Timestamps 00:00:00 Ryan Soave 00:01:32 Addiction, Addictive Behaviors, Relief 00:06:10 Rehab, Detox, Physical & Emotional Stability 00:13:33 Sponsors: BetterHelp & Levels 00:16:08 Recognizing Addition; Video Games, Parents & Responsibility 00:23:38 Experiencing Real Life vs Addictive Behavior; Dopamine Dynamics 00:29:38 Drugs & Feelings; Reordering Your Life; Roles, Kids vs Parents 00:40:03 Sponsors: AG1 & LMNT 00:43:13 Tool: 30 Days Abstinence & Addiction; Impact 00:46:10 Creating a Life Post-Addiction, Jellinek Curve 00:55:30 Tool: Emotional Weather Forecast, Gratitude, Plan, Strivings 01:02:48 Connection with Others, Mental Willpower Throughout Day, Defining Best Self 01:08:39 Emotional Weather Map, Navigating Life 01:10:16 Sponsor: Function 01:12:03 Tolerating Stress, Sailing Analogy, Discomfort 01:16:03 Building Distress Tolerance, Proactive Behaviors, Cold Plunge 01:23:55 Stilling Leads to Seeing, Tool: Recognizing Stress Response; Relationships 01:30:56 Yoga Nidra, Non-Sleep Deep Rest (NDSR) 01:38:54 Yoga Nidra & Authenticity, Breaking Patterns 01:45:45 Yoga Nidra Timing, Regulation of Autonomic Nervous System; Breathwork 01:52:53 Sponsor: Waking Up 01:54:28 Alcoholism, Social Acceptability, Community, AA, Powerlessness 02:02:23 Gambling, Kids & Susceptibility 02:08:58 Transmuting Energy, Running, Dopamine, Feelings 02:15:41 Cocaine, Amphetamine, Stimulant Addiction 02:18:21 Overcoming Porn Addiction, Shame 02:30:03 Struggle, “Discomfort Appetite” 02:36:09 Addiction Treatment, Detox, Rehab Centers, 12-Step Meetings, AA 02:46:54 Is Addiction the Problem?, Trauma, Stress & Addiction Cycle 02:49:05 GLP-1 Agonists & Addiction Treatment?, HALT; Addicted to Stress? 02:52:44 Sugar Addiction, Caffeine; Ibogaine, Psylocibin & Considerations 02:59:56 Helping Someone With Addiction 03:04:58 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, I explain how to build endurance and describe targeted protocols to enhance different types of endurance. I discuss how endurance—the ability to sustain effort—requires the coordination of physical and mental systems driven by energy availability, brain willpower, and specific training adaptations in the muscles, heart, lungs and neurons. I explain conditioning protocols designed to enhance four types of endurance, from long-duration steady state to muscular endurance and high-intensity intervals, and how each training style triggers unique adaptations in the body and brain, such as improved mitochondrial function and oxygen utilization. Additionally, I highlight the crucial role of hydration and electrolytes, which are essential for neural function and influence the brain’s willpower to sustain effort. Read the episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Build Endurance 00:00:50 Energy Sources, ATP, Oxygen 00:04:14 Neurons & Willpower, Glucose & Electrolytes 00:09:19 Heart, Lungs; Physiology & Performance Limiting Factors 00:10:35 Sponsor: AG1 00:12:30 Muscular Endurance, Protocol, Concentric Movements, Mitochondria 00:19:10 Sponsors: LMNT & Eight Sleep 00:22:00 Long-Duration Endurance, Efficiency, Mitochondria, Capillaries 00:25:54 High-Intensity Interval Training (HIIT), Anaerobic Endurance, Protocol 00:32:33 High-Intensity Aerobic Endurance, Adaptations 00:35:30 Sponsor: Function 00:37:26 Brain & Body Adaptations, Heart 00:40:40 Hydration, Tool: Galpin Equation 00:42:21 Supplements, Stimulants, Magnesium Malate 00:43:11 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices