How to Control Your Cortisol & Overcome Burnout

In this episode, I explain cortisol and science-based protocols for properly setting your cortisol rhythm, which can significantly increase your daytime energy, focus, mood, and stress resilience, while also improving your sleep quality.

Most people mistakenly think cortisol is bad, and many assume their levels are too high, when in fact many health and performance challenges simply stem from a disrupted cortisol rhythm. Getting your cortisol rhythm right can be transformative for your health and performance.

I outline behavioral, nutritional, and supplement-based strategies to raise or lower your cortisol levels at the appropriate times of day and night. I also provide specific protocols for overcoming burnout.

If you’re dealing with stress, low energy, hormone or sleep challenges—or simply want to optimize these for the sake of your physical and mental health and performance—this episode offers science-backed protocols to help.

Exercise, VO2 max, and longevity | Mike Joyner, M.D.

Mike Joyner is a physician-researcher and one of the world’s leading experts on human performance and exercise physiology. In this episode, Mike discusses how to combat age-related declines in health and fitness levels by using various modes of exercise to improve lifespan and healthspan. Mike explains the impact of exercise on the autonomic nervous system, blood pressure, heart rate, heart rate variability, heart rate recovery, and max heart rate. He dives deep into VO2 max, including how it’s measured, what is driving it, and how to improve it. Mike provides training insights for the average person, including training volume and exercise intensity as well as simple metrics to track. Furthermore, he gives his take on the theoretical “J-curve” relationship between exercise and longevity, as well as whether possible health dangers may be associated with excessive exercise.

Journal club with Andrew Huberman: the impact of light exposure on mental health and an immunotherapy breakthrough for cancer treatmen

Andrew Huberman, professor of neurobiology at Stanford University and host of the Huberman Lab podcast, returns for another special journal club episode. Andrew introduces an observational study investigating the influence of light exposure on circadian clock regulation and its link to mental health, while Peter covers a phase III clinical trial employing immune checkpoint inhibitors for the treatment of metastatic cancer. They delve into the essential findings of their respective papers, elucidate the reasons for their enthusiasm, and tackle potential limitations and unanswered questions. Additionally, they provide valuable insights into their approaches for comprehending research studies, aiding listeners in independently navigating this process.

Essentials: Master Your Sleep & Be More Alert When Awake

This is the second episode of Huberman Lab Essentials — short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes.

This Essentials episode offers insights into what makes us sleepy, helps us sleep soundly, and feel awake and alert. It covers a wide range of tools for anyone looking to improve their sleep and wakefulness, with the science and reasoning behind each tool explained.

Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

How to Lose Fat & Gain Muscle With Nutrition | Alan Aragon

My guest is Alan Aragon, a renowned nutrition and fitness expert and researcher known for sharing the strongest evidence-based approaches to fat loss, muscle gain and overall health and fitness. We discuss how to optimize your protein intake, including how much to consume per meal and when, and the facts and myths about the “30-gram rule” and the “anabolic window” following exercise. We also discuss controversial topics such as seed oils, artificial sweeteners, animal vs. plant proteins, training fasted for fat loss and collagen supplementation. Alan Aragon clarifies the most important topics in nutrition and offers valuable time-saving yet extra-effective ways to exercise. He is a true expert in providing data-supported actionable exercise and nutrition protocols for anyone seeking to improve their body composition and health.

AMA #55: Exercise: longevity-focused training, goal setting, improving deficiencies, managing emotional stress, and more

n this “Ask Me Anything” (AMA) episode, Peter delves into the crucial topic of exercise, starting with the importance of having a goal in training, including how and why Peter uses the goal of training for the “Centenarian Decathlon” when structuring his training plans. Peter elaborates on how to identify deficient areas within the four pillars of exercise and guides listeners on incorporating periodization training for optimal improvement and training variety. The episode explores diverse case studies, offering insights into tailored workouts for individuals of various training backgrounds, from seasoned enthusiasts to complete beginners. Additionally, Peter tackles the universal issue of emotional stress and its impact on training, as well as how exercise can help manage stress and how to determine when training should be adjusted during a high-stress period.

If you’re not a subscriber and are listening on a podcast player, you’ll only be able to hear a preview of the AMA. If you’re a subscriber, you can now listen to this full episode on your private RSS feed or our website at the AMA #55 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here.