Cultivating Awe & Emotional Connection in Daily Life | Dr. Dacher Keltner
Dr. Dacher Keltner, PhD, is a professor of psychology at the University of California, Berkeley, and a leading expert on the science of emotions and human connection. We discuss the science of awe—what evokes it and how to access it. Dr. Keltner explains how awe helps us frame our experience of life and who we are both as individuals and collectively. We also discuss the role of humor in social bonding, dispel common myths about the biology of emotions and review the lesser-known factors that strengthen or inhibit relationships and communities.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Joovv: https://joovv.com/huberman
Helix Sleep: https://helixsleep.com/huberman
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Timestamps
(00:00:00) Dr Dachner Keltner
(00:01:55) Emotions, Awe; Facial Expressions & Culture
(00:08:11) Sponsors: Joovv & Helix Sleep
(00:11:05) Emotion, Motor Movement & Language
(00:15:36) Measuring Emotion; Studying Awe
(00:24:10) Horizons, Small to Vast, Shifting Perspective
(00:29:27) Tool: Awe Walk
(00:33:53) Time Perception, Tool: Space-Time Bridging Meditation; Chimps, Vastness
(00:42:13) Sponsor: AG1
(00:43:37) Consciousness, Collective Experiences & Brain Synchronization
(00:50:04) Music, Concerts & Awe; Sparring, Transcendence
(01:01:28) Joe Strummer
(01:06:04) Inhibitors of Awe, Self-Focus & Narcissism
(01:12:41) Sponsor: Function
(01:13:52) Sports, Collective Effervescence
(01:19:03) Social Media & Online Life, Social Community
(01:29:51) Designing Cities & Places for Awe
(01:34:29) Sponsor: Our Place
(01:35:44) Embarrassment, Teasing; Collective Values
(01:43:05) Male Friendship, Teasing
(01:47:50) Isolation, Loneliness, Reemergence of Community
(01:54:33) Psychedelics, Awe, Treating Trauma; Microdosing
(02:01:18) Looking Forward, Awe Design
(02:08:36) Campfires, Connection, Red Light
(02:13:34) Life Af
Essentials: How to Build Strength, Muscle Size & Endurance | Dr. Andy Galpin
In this Huberman Lab Essentials episode, my guest is Dr. Andy Galpin, PhD, Executive Director of the Human Performance Center at Parker University and an expert in building strength and muscle size (hypertrophy). We cover the core principles and protocols for building strength and muscle, including science-based guidance on reps, sets, frequency and rest intervals. We also discuss how breathing and mental focus can enhance training and how post-workout downregulation can speed recovery.
Read the show notes at hubermanlab.com.
Subscribe to Perform with Dr. Andy Galpin at performpodcast.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Timestamps
(00:00:00) Andy Galpin
(00:00:39) 9 Exercise Adaptations; Progressive Overload
(00:03:53) Progressive Overload, One-Rep Max, Soreness, Tool: Modifiable Variables
(00:08:39) Sponsor: LMNT
(00:10:12) Full-Body Workout, Exercise Selection
(00:12:44) Training Intensity, Repetitions, Sets, Rest Intervals, Supersets
(00:16:24) Sponsor: AG1
(00:17:48) Hypertrophy vs Strength Training Recovery
(00:20:03) Training Volume & Frequency for Hypertrophy
(00:21:56) Hypertrophy Rep Ranges, Frequency & Recovery; Cell Mechanisms
(00:25:28) Sponsor: Eight Sleep
(00:26:46) Tool: 3 x 5 Protocol; Power vs Strength
(00:28:23) Mental Awareness in Training; Mind-Muscle Connection
(00:31:25) Activating Muscle Groups, Awareness, Tool: Eccentric Overload
(00:33:40) Perform Podcast: Season 3
(00:34:04) Tool: Resistance Training Breathing & Post-Training
(00:38:20) Acknowledgments
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices
How Hormones Shape Sexual Orientation & Behavior | Dr. Marc Breedlove
Dr. Marc Breedlove, PhD, is a professor of neuroscience at Michigan State University and an expert on how hormones shape brain development and sexual orientation. We discuss how prenatal testosterone impacts whether someone is romantically attracted to men or women later in life, and what correlates of sexual orientation — such as finger-length ratios — tell us about the role of hormones in brain and psychological development. We also discuss why the number of older brothers a male has biases sexual orientation. Throughout, we explain how nature and nurture interact to shape male-female differences, behavior, and romantic partner choice.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David: https://davidprotein.com/huberman
Rorra: https://rorra.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
(00:00:00) Marc Breedlove
(00:03:24) Hormones & Sexual Orientation
(00:07:37) Prenatal Testosterone, Finger Ratio, Men & Women Differences
(00:14:08) Sponsors: David & Rorra
(00:16:46) Finger Ratios, Prenatal Testosterone, Gay & Straight Men/Women
(00:23:57) Mice & Sex Differences, Androgens
(00:26:54) Brain Differences & Sexual Orientation
(00:33:52) Group vs Individual Differences, Height Analogy; Bisexuality
(00:36:57) Brain Development, Hormones & Behavior; Brain Plasticity
(00:42:52) Sponsor: AG1
(00:44:16) Sexual Behavior, Libido
(00:51:37) Gay Rams, Brain Differences
(00:58:00) Aversion Pathway, Men vs Women, Same-Sex Partner
(01:06:58) Congenital Adrenal Hyperplasia (CAH), Intersex Phenotypes
(01:13:55) Androgen Insensitivity Syndrome (AIS)
(01:18:14) Sponsor: Function
(01:19:25) Gay Men & Older Brothers, Maternal Immunization Hypothesis
(01:32:55) CAH Carriers, Advantage, Stress Tolerance
(01:35:41) Birds & Sexual Differentiation, Gynandromorphs
(01:41:32) Anabolic Steroids, Hypersexuality; Adult Brain Plasticity
(01:45:31) Age & Testosterone Decline; Sexual Orientation & Activities
(01:53:14) Marc's Academ
Essentials: Using Salt to Optimize Mental & Physical Performance
In this Huberman Lab Essentials episode, I explain how salt (sodium) affects mental and physical performance, as well as cellular health. I describe how the brain monitors sodium levels to regulate thirst and fluid balance, and why salt needs can vary depending on activity level, stress, blood pressure, and diet. I also explain how to determine the right sodium intake for your individual needs and discuss why some people may benefit from increasing salt and other electrolytes.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Function: https://functionhealth.com/huberman
LMNT: https://drinklmnt.com/huberman
Timestamps
(00:00:00) Salt
(00:00:37) Brain & Monitoring Salt
(00:02:33) Thirst, Osmotic Thirst & Salt
(00:05:35) Hypovolemic Thirst & Blood Pressure
(00:06:59) Sponsor: Function
(00:08:39) Fluid Balance, Kidney & Urine Regulation
(00:11:53) How Much Salt Do You Need?, Blood Pressure, Dizziness & Postural Syndromes
(00:17:29) Replenish Salt for Performance, Tool: Galpin Equation & Exercise
(00:19:15) Sponsor: LMNT
(00:20:46) Stress & Craving Salt
(00:22:29) Electrolytes: Magnesium & Potassium; Low Carbohydrate Diet
(00:25:19) Salt & Sweet Taste, Sugar Cravings, Processed Foods
(00:29:37) Finding Your Ideal Salt Intake, Tool: Unprocessed Food Diet
(00:31:25) Sponsor: AG1
(00:32:50) Neurons, Salt & Action Potentials; Ingesting Too Much Water
(00:34:51) Recap & Key Takeaways
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices
The Best Vitality & Health Protocols | Dr. Rhonda Patrick
Dr. Rhonda Patrick, PhD, is a biomedical scientist and public science educator. She shares the exercise, nutrition, supplementation and lifestyle practices linked to better health and lower disease risk including specific cardio and resistance training routines, when and why to do intermittent fasting, ways to lower visceral fat, omega-3 sourcing, creatine for brain and muscle and peptides such as BPC-157. It’s broad and thorough coverage of how to build a total health program tailored to your goals and individual biology.
Read the show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Our Place: https://fromourplace.com/huberman
Lingo: https://hellolingo.com/huberman
LMNT: https://drinklmnt.com/huberman
Function: https://functionhealth.com/huberman
Mateina: https://drinkmateina.com/huberman
Timestamps
00:00:00 Rhonda Patrick
(00:02:40) Competition, Jumping Rope, Rope Flow
(00:06:49) Rhonda's Exercise Routine, Cardiovascular & Resistance Training
(00:12:30) Cognitive & Physical Benefits of Exercise, Serotonin & Impulse Control
(00:14:40) Sponsors: Our Place & Lingo
(00:17:03) Phones While Training?
(00:18:45) Rhonda's Strength Training, Low-Reps, Modifications, Mental Resilience
(00:27:00) Daily Protein Intake, Intermittent Fasting, Processed Carbohydrates
(00:33:32) Lipopolysaccharide (LPS); Gut Permeability, Gluten; Cardiovascular Health
(00:42:58) Sponsor: AG1
(00:44:21) Tight Junctions, Gut, Neuroinflammation
(00:47:26) L-glutamine, Immune System, Cancer Risk
(00:54:55) N-acetylcysteine (NAC), Vitamin E; Antioxidant Balance, Reductive Stress
(01:00:08) Starch, Tool: Bedtime Fast & Cardiovascular Health
(01:03:36) Cortisol, Intermittent Fasting Benefits
(01:08:09) Cortisol, Train Fasted?; Hormones, Visceral Fat
(01:13:35) Visceral Fat, Perimenopause/Menopause, Insulin Resistance in Brain & Body
(01:21:13) Sponsor: LMNT
(01:22:33) Cortisol & Sleep
(01:25:42) Intermittent Fasting, Metabolic Switch, K
Essentials: Tools for Setting & Achieving Goals | Dr. Emily Balcetis
In this Huberman Lab Essentials episode, my guest is Dr. Emily Balcetis, PhD, a professor of psychology at New York University who studies how visual perception influences motivation and goal pursuit. She explains how to better visualize and overcome challenges to achieve physical or cognitive goals. We also explore the science of setting goals, measuring progress effectively and research showing how fitness level and energy state can shape how difficult the world appears.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
BetterHelp: https://betterhelp.com/huberman
Timestamps
(00:00:00) Emily Balcetis
(00:00:21) Adjusting Vision to Meet Goals, Exercise, Tool: Narrow Visual Target
(00:07:39) Sponsor: Eight Sleep
(00:08:57) Goal Setting, Do Vision Boards Work?
(00:12:34) Tool: Effectively Plan Goals, Plan for Obstacles
(00:17:58) Sponsor: AG1
(00:19:23) How Fitness Shapes the Way People See the World
(00:24:46) Visual Spotlight, Exercise & Physical Fitness Level
(00:25:45) Stimulants & Motivation
(00:27:06) Sponsor: BetterHelp
(00:28:20) Cognitive Goals, Tools: Overcoming Bad Memories; Deadlines
(00:35:31) Acknowledgements
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices
Science-Based Meditation Tools to Improve Your Brain & Health | Dr. Richard Davidson
Dr. Richard Davidson, PhD, is a professor of psychology and psychiatry at the University of Wisconsin–Madison and a pioneer in the scientific study of meditation. We discuss how meditation changes your brain and body, how just 5 minutes daily can improve focus, stress resilience and your overall health, and we cover different types of meditation. We also address common myths such as the idea that meditation is to "clear your mind." And we discuss common challenges with meditation and how to overcome them. This episode offers both the science and the practical tools to build a consistent meditation practice to improve your mental and physical health and help you flourish.
The episode show notes are available at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David: https://davidprotein.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Joovv: https://joovv.com/huberman
Waking Up: https://wakingup.com/huberman
Timestamps
(00:00:00) Richard "Richie" Davidson
(00:03:33) States of Mind vs Traits
(00:09:06) Wakeful Brain Activity vs Deep Sleep
(00:11:55) Sponsors: David & Eight Sleep
(00:14:31) Brain Activity Across Sleep, Wakefulness, Meditation & Insight
(00:19:27) Mediation & Sleep Compensation?; Meditation Timing & Liminal States
(00:23:05) Types of Mediation, Shifting from Thinking to Being
(00:28:32) Self-Monitoring, Undistracted Non-Mediation, "Stickiness"
(00:35:30) Tool: Beginning Daily Meditation, "Richie's 5 Meditation"; Health Benefits
(00:39:39) Meditation Practice History, Kindness & Nurturing Goodness
(00:45:07) Sponsor: AG1
(00:46:31) Beginners, Expect Chaos in Mind, Exercise & Lactate Analogy
(00:52:47) Tool: Beginning Mediation, Embrace Anxiety; Meta-Awareness, Flow
(00:57:51) Creativity; Capturing Thoughts, Unconscious Mind
(01:03:03) Meditation for Kids; Flourishing, Tool: Parent & Teacher Meditation
(01:10:12) Sponsor: Joovv
(01:11:34) Beyond Stimulus & Response
(01:14:22) Meditation Need;
Essentials: Benefits of Sauna & Deliberate Heat Exposure
In this Huberman Lab Essentials episode, I discuss the mechanisms through which deliberate heat exposure enhances both physical and mental health.
I outline specific protocols for deliberate heat exposure, including recommended temperature ranges, frequency, timing, duration and sauna alternatives. In addition, I explain how to tailor your heat protocols to support your specific goals, such as increasing growth hormone, reducing cortisol or supporting cognitive health.
Read the show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Timestamps
(00:00:00) Heat Exposure
(00:00:47) Shell vs Core Temperature; Heat Caution & Hyperthermia
(00:02:24) Body & Brain Circuit to Heat Up & Cool Down
(00:05:31) Sponsor: AG1
(00:06:55) Deliberate Heat Exposure & Health Benefits; Tool: Sauna Temperature Range, Duration, Frequency
(00:112:09) Sauna Types, Alternatives to Sauna
(00:13:50) Sauna Mechanism; Reduced Cortisol; Tool: Hot/Cold Contrast
(00:17:38) Sponsor: LMNT
(00:19:10) Heat Shock Protein Activation & Sauna
(00:20:50) DNA Repair, FOXO3 & Sauna, Cognition & Health Benefits
(00:24:21) Sauna & Increase Growth Hormone
(00:30:18) Sponsor: Eight Sleep
(00:31:36) Sauna Timing, Sleep & Growth Hormone, Tools: Fasting; Hydration
(00:34:56) Improve Mood, Endorphins & Sauna; Dynorphins
(00:40:04) Recap Sauna Protocols: Benefits, Frequency, Duration & Timing
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices
Avoiding, Treating & Curing Cancer With the Immune System | Dr. Alex Marson
Dr. Alex Marson, MD, PhD, is a Senior Investigator at the Gladstone Institutes and a professor of medicine at the University of California, San Francisco. We discuss the biology of the immune system and cancer, and everyday choices that can increase or decrease your cancer risk, several of which are surprising but all of which are actionable. We also discuss immunotherapy, including how engineered T-cells can be used to defeat childhood and adult cancers. Dr. Marson explains CRISPR and gene editing to cure diseases, and we address the ethical questions surrounding gene editing in embryos, children and adults. This discussion is for anyone interested in avoiding cancer and/or seeking to understand the science and practical applications of immune- or gene-therapy.
Read the show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
BetterHelp: https://betterhelp.com/huberman
Helix Sleep: https://helixsleep.com/huberman
LMNT: https://drinklmnt.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
(00:00:00) Alex Marson
(00:02:21) Diseases & Current Biological Landscape; AI & Computational Tools
(00:05:56) Immune System, Innate vs Adaptive Immune System
(00:10:55) Thymus, T Cell Selection; B Cells & Antibodies
(00:13:23) Sponsors: BetterHelp & Helix Sleep
(00:16:11) Immune System Health, Sleep, Diet; Genes
(00:20:56) Childhood Exposure & Allergy Prevention; Autoimmune Reactions
(00:25:27) Whole Body Immune Response, Cytokines & Fever; Antibiotics
(00:30:51) Cancer; Mutations & Cell Regulation; Smoking, BRCA Mutations, Sunlight
(00:38:27) BRAC Mutations, Mutagens, Pesticides
(00:42:33) Sponsor: AG1
(00:43:57) X-Rays & Airport Scanners, Carcinogen vs Mutagen, Charred Meat, Food Dye
(00:49:34) Immune-Based Cancer Treatment, Checkpoint Inhibitors, CAR T-Cell Therapy
(00:59:04) CRISPR, Immunotherapies
(01:02:52) Age & Cancer Risk; CAR T-Cells, Targets & Side Effects; Ketogenic Diet
(01:08:27) CRISPR Disc
Essentials: The Biology of Taste Perception & Sugar Craving | Dr. Charles Zuker
In this Huberman Lab Essentials episode, my guest is Dr. Charles Zuker, PhD, a professor of biochemistry, molecular biophysics and neuroscience at Columbia University and an Investigator with the Howard Hughes Medical Institute (HHMI).
We explore taste perception and how the brain transforms chemical signals from food into distinct taste experiences. We discuss how these taste signals shape both conscious choices and unconscious behavior, as well as how food preferences can change over time. Additionally, we discuss gut–brain signaling and explain why sugar is especially powerful at driving cravings.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
(00:00:00) Charles Zuker
(00:00:20) Senses & Perception
(00:02:29) Taste, 5 Taste Qualities & Dietary Needs
(00:05:49) Taste vs Flavor
(00:07:05) Sponsor: AG1
(00:07:56) Taste Buds; Bitter
(00:09:45) Sweet vs Bitter, Sensory Perception from Tongue to Brain
(00:12:47) Taste Plasticity & Changing Food Preferences
(00:14:13) Taste Modulation; Salt
(00:17:08) Sponsor: LMNT
(00:18:41) Gut-Brain Signaling
(00:23:14) Sugar Appetite & Gut-Brain Axis
(00:27:42) Sponsor: Function
(00:29:21) Artificial Sweeteners, Sugar Cravings
(00:30:37) Taste & Essential Nutrients; Highly Processed Foods; Brain & Food Choices
(00:34:11) Acknowledgements
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices
Unlearn Negative Thoughts & Behaviors Patterns | Dr. Alok Kanojia
Dr. Alok Kanojia, MD, MPH ("Dr. K"), is a Harvard-trained psychiatrist and expert in both Eastern and Western medicine to improve mental health. He explains tools for unlearning maladaptive thoughts and behavior patterns and for making behaviors that better mental and physical well-being more reflexive in work, relationships and daily life. We also discuss ways to resolve trauma, build stress tolerance, increase intrinsic motivation and even change temperament. We also discuss how social media, gaming and online dating shape our identity and perceptions and how to navigate them healthily.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Lingo: https://hellolingo.com/huberman
Joovv: https://joovv.com/huberman
Function: https://functionhealth.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Timestamps
(00:00:00) Alok Kanojia (Dr. K)
(00:03:09) Internet, Computer Games; Academic Pressure
(00:07:11) Millennials & Self-Awareness, Hijacking Mental Health Language
(00:13:24) Sponsors: Lingo & Joovv
(00:16:06) Personality & Individual Road Maps, Misdiagnosis
(00:22:02) Ambiguity, Flirting, Social Skills Decline, Uncertainty Tolerance
(00:26:06) Dating in the Internet Age, Cognitive Bias
(00:30:39) Healthy Distress Tolerance, Tool: How to Feel Your Feelings
(00:39:58) Sponsor: AG1
(00:40:49) Expectations vs Internal Desire Roadmap, Western vs Eastern Theory of Mind, Ego
(00:50:35) Sense Organs, Comparison & Proving Oneself, Internal Drive
(00:59:22) Internet, Ego, "Teflon Buddha", Tool: Dealing with Criticism
(01:10:36) Observing One's Mind, Meditation, Psychedelics
(01:11:59) Sponsor: Function
(01:13:46) Tool: Shunya "Void" Meditation & Resilience
(01:24:02) External Reminders, Environment; Men & Emotional Regulation
(01:30:04) Samskara, Yoga Nidra, Trauma & Learning, Shunya & Personal Compass
(01:39:15) Yoga Nidra, Channeling Divinity, Genius
(01:42:30) Sponsor: Eight Sleep
(01:43:48) Breathwork Practices; Meditation Science,
Essentials: Using Light to Optimize Health
In this Huberman Lab Essentials episode, I explore how different wavelengths of light affect the human body and how light exposure can improve sleep quality, mood and daytime alertness while supporting healthy hormone regulation. I also discuss the therapeutic use of ultraviolet and infrared/red light for a wide variety of benefits, including improved skin health and offsetting age-related vision loss. I explain the biological mechanisms behind these light-based therapies and offer practical tools that listeners can use to improve both their mental and physical well-being.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
ROKA: https://roka.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
(00:00:00) Light
(00:00:47) Physics of Light
(00:01:57) Light & Body, Rods & Cones, Skin, Seasons & Melatonin
(00:05:01) Melatonin Supplements?, Tool: Seasonal Sun Exposure
(00:08:32) Sponsor: ROKA
(00:09:47) Tool: Melatonin Levels & Reduce Night Light
(00:10:31) Light, UVB, Skin Exposure, Testosterone & Estrogen, Fertility
(00:13:54) UVB Light & Improved Pain Tolerance
(00:16:10) Tool: Daily Sunlight Exposure Protocol; Blue Blockers
(00:18:25) Sponsor: AG1
(00:19:16) Seasonal Affective Disorder (SAD), Year-Round Sunlight Exposure
(00:21:24) Enhanced Immune Function & UVB Light, Tool: Winter Light Exposure
(00:23:45) Light, Wound Healing, Hair & Nail Growth
(00:25:11) Tool: Mood, Dopamine & Avoid Nighttime UVB Light
(00:27:46) Sponsor: Function
(00:29:25) Red Light Therapy, Infrared Light, Acne, Wound Healing & Scars; Mitochondria
(00:33:06) Offset Age-Related Eyesight Decline, Red Light
(00:37:22) Tool: Red Light Protocol, Frequency & Timing
(00:40:02) Red Light for Shift Workers
(00:41:42) Recap
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices
Restore Youthfulness & Vitality to the Aging Brain & Body | Dr. Tony Wyss-Coray
Dr. Tony Wyss-Coray, PhD, is a professor of neurology at Stanford School of Medicine and Director of the Phil and Penny Knight Initiative for Brain Resilience who is discovering factors present in young blood and in exercised blood that can improve brain, heart, and other organ health. We discuss how different organs age at different rates and how to accurately measure biological aging. We also discuss the specific proteins found in blood when we are young and that are increased by things such as exercise, sunlight exposure, short-term fasting, specific foods, and social connection that can significantly increase vitality, restore youthful functioning of the brain and body, and potentially increase lifespan.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David: https://davidprotein.com/huberman
LMNT: https://drinklmnt.com/huberman
ROKA: https://roka.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
(00:00:00) Tony Wyss-Coray
(00:03:00) Young vs Old Animals, Age-Related Disease
(00:06:35) Blood Biomarkers, Young vs Old Humans, Alzheimer's Disease
(00:12:50) Sponsors: David & LMNT
(00:15:28) 'Young Blood' Factors, Rejuvenation, Stem Cells
(00:20:15) Blood Banking; Dracula
(00:23:10) Rates of Aging in Organs, Age Gap & Disease Risk; Risk Profiles & Therapies
(00:33:02) NAD Levels & Aging, NMN Supplements
(00:36:44) Vitality vs Longevity; Periods of Accelerated Aging
(00:43:17) Sponsors: AG1 & Roka
(00:45:22) Sunlight; Youthful Blood Factors, Exercise & Brain Function, Fasting
(00:51:25) Exercise, Injury & Inflammation
(00:56:18) Pro-health Factors, Klotho, GDF11, Stem Cell Injection Risk
(01:02:35) Platelet-Rich Plasma (PRP); Exosomes
(01:05:43) Smoking, EMFs, Plastics, Long-Term Accumulation, Fresh Foods, Organic Food
(01:11:28) Sponsor: Function
(01:13:16) Intermittent Fasting, Long-Term Fasting, Snacking
(01:19:07) Sleep; Cerebrospinal Fluid (CSF) Factors & C
Essentials: Optimize Your Exercise Program with Science-Based Tools | Jeff Cavaliere
In this Huberman Lab Essentials episode, my guest is Jeff Cavaliere, MSPT, CSCS, a physical therapist, strength coach and the founder of ATHLEAN-X, an online training platform.
We explain the foundations of an effective training program, including how to structure your weekly workouts and recovery to match your goals and schedule. We also discuss effective warm-ups and stretching, strategies to reduce injury risk and practical nutrition principles without strict calorie counting. Jeff's science-based approach offers clear, actionable guidance for anyone looking to improve fitness, physique and overall health.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
BetterHelp: https://betterhelp.com/huberman
Helix: https://helixsleep.com/huberman
David: https://davidprotein.com/huberman
Timestamps
(00:00:00) Jeff Cavaliere
(00:00:20) Beginner Whole Body Training Program, Warm-Ups
(00:02:18) Splits, Time Efficiency, Recovery; Bro Splits
(00:05:07) Sponsor: BetterHelp
(00:06:18) Cardiovascular & Resistance Training, Timing & Frequency; Blending Strategies
(00:09:24) Cramp Test & Resistance Training, "Cavaliere Test", Muscularity
(00:11:55) Recovery, Soreness & Variability; Tool: Grip Strength Test
(00:14:48) Sponsor: Helix Sleep
(00:16:22) Active vs Passive Stretching, Recovery
(00:18:46) Recovery, Heal "Shorter" & Muscle; Dynamic Stretching
(00:20:55) Upright Row, Shoulder, Posture, Tool: High Pull; Strengthening Hips
(00:26:10) Sponsor: AG1
(00:27:01) Tool: Proper Bar Grip, Elbow Pain
(00:31:26) Tool: Training Journal & Goals
(00:32:03) Nutrition; Tool: Plate Method
(00:35:28) Sponsor: David
(00:36:47) Post-Training Meal, Protein; Pre-Workout Supplements
(00:39:04) Acknowledgements
Disclaimer & Disclosures
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The Most Effective Weight Training, Cardio & Nutrition for Women | Dr. Lauren Colenso-Semple
Dr. Lauren Colenso-Semple, PhD, is an expert in the science of strength and muscle building and nutrition. She explains the most effective resistance and cardiovascular training programs for women and if and how those programs should differ from those followed by men. She explains program design options, exercise selection, sets, repetition ranges, rest periods, if you need to train to failure and much more. We discuss the relevance of menstrual cycles, (peri)menopause, birth control, body frame differences, as well as best practices for nutrition, hormone replacement and supplementation. Throughout the episode Dr. Lauren Colenso-Semple dispels common myths about women's fitness and nutrition such as the impact of fasting, cortisol, weight vests and more. This episode provides a masterclass in the best science-supported fitness and nutrition programs for women and for men.
Thank you to our sponsors
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Timestamps
(00:00:00) Lauren Colenso-Semple
(00:02:43) Muscle in Men vs Women; Testosterone; Individual Variation
(00:08:07) Sponsors: Joovv & Eight Sleep
(00:10:45) Testosterone & Women; Resistance Training; Young Girls
(00:17:46) Tool: Beginner Resistance Training for Women; Frequency & Goals
(00:20:58) Tools: Weekly Full-Body Workouts, Work Sets, Rest Intervals; Time Efficiency
(00:28:43) Forced Reps, Drop Sets; Rate of Movement; Partial Reps
(00:33:19) Tool: Repetition Ranges; Technique; Vary Rep Ranges?
(00:39:37) Sponsor: AG1
(00:40:28) High Reps & Injury, Technique & Warm-Ups
(00:44:25) Cardiovascular Exercise, Interference Effect?; Walking, High Intensity
(00:52:43) Menstrual Cycle, Hormones & Training; Overcoming Internal Resistance
(00:56:54) Training & Body Composition; Tool: Slow Progression; Menstrual Cycle
(01:02:45) Sponsor: Rorra
(01:03:59) Hor
Essentials: The Science of Love, Desire & Attachment
In this Huberman Lab Essentials episode, I explore the psychology and biology of desire, love and attachment. I explain how childhood attachment styles can shape adult romantic relationships and how the brain and body systems influence emotional bonds. I also discuss supplements that may support a healthy libido and practical, science-based tools for understanding your relationship patterns and building stronger relationships.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
(00:00:00) Desire, Love & Attachment
(00:00:23) 4 Attachment Styles, Child & Parent
(00:04:11) Attachment & Autonomic Arousal, Seesaw Analogy
(00:07:26) Sponsor: Eight Sleep
(00:08:44) Tool: Self-Awareness of Attachment Style, Autonomic State & Relationship
(00:09:51) Brain & Neural Circuits for Desire, Love & Attachment
(00:11:19) Empathy, Autonomic Matching
(00:13:09) Positive Delusions, Relationship Breakdown & Failure
(00:16:00) Sponsor: Function
(00:17:39) Universality of Love, Autonomic Coordination
(00:21:38) Self-Expansion & Relationships, Shaping Self-Perception
(00:27:54) Sponsor: AG1
(00:28:44) Testosterone, Estrogen, Dopamine & Libido
(00:31:52) Supplements to Increase Libido: Maca Root, Tongkat Ali (Longjack), Tribulus
(00:38:55) Recap
Disclaimer & Disclosures
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How Genes Shape Your Risk Taking & Morals | Dr. Kathryn Paige Harden
Dr. Kathryn Paige Harden, PhD, is a psychologist, behavioral geneticist and professor of psychology at the University of Texas at Austin. We discuss how genes interact with your upbringing to shape your level of risk-taking and morality. We also discuss how genes shape propensity for addiction and impulsivity in males versus females. Finally, we discuss how biology impacts societal views of sinning, punishment and forgiveness.
Read the episode show notes at hubermanlab.com.
Pre-order Protocols: https://go.hubermanlab.com/protocols
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
BetterHelp: https://betterhelp.com/huberman
Lingo: https://hellolingo.com/huberman
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Timestamps
(00:00:00) Kathryn Paige Harden
(00:03:10) Adolescents, Genes & Life Trajectory; Adolescence Ages
(00:06:44) Puberty, Aging & Differences; Epigenome; Cognition
(00:14:05) Sponsors: BetterHelp & Lingo
(00:16:45) Puberty Onset & Family; Communication & Empathy
(00:22:26) 7 Deadly Sins, Substance Use & Conduct Disorders, Genes
(00:27:33) Family History; Genes & Brain Development
(00:33:05) Personality & Temperament, Motivation, Addiction; Trauma
(00:37:59) Knowing Genetic Risk & Outcomes; Understanding Family History
(00:46:06) Sponsor: AG1
(00:46:57) Genetic Information & Decision Making; Personal Identity & Uncovering Family
(00:52:12) Nature vs Nurture, Bad Genes?; Aggression, Childhood & Males
(01:00:17) The Original Sin; Whitman Case & Brain Tumor; Genetic Predisposition
(01:10:31) Free Will; Genes & Moral Judgement; Skillful Care for Kids; Social Cooperation
(01:21:03) Breaking the Cycle; Genetic Recombination & Differences; Identity
(01:25:21) Sponsor: Our Place
(01:27:01) Status, Dominance, Science; Positive Attributes of Negative Traits
(01:36:15) Relational Aggression & Girls; Male-Female Differences & Conflict
(01:40:36) Genes, Boys vs Girls, Impulse Control
(01:
Essentials: The Science & Practice of Movement | Ido Portal
In this Huberman Lab Essentials episode, my guest is Ido Portal, a movement coach and world expert on human movement.
We explore the science and practice of movement, including how the nervous system shapes our actions, the distinction between reflexive and deliberate movement patterns and how emotion and awareness influence our movement. Ido shares how to build a holistic movement practice into everyday life through an exploration-based approach grounded in playfulness and self-inquiry.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/huberman
Timestamps
(00:00:00) Ido Portal
(00:00:20) Movement Practice, Self-Inquiry
(00:02:08) Wordlessness, 3 Core Elements of the Body; Focus & Movement
(00:06:35) Sponsor: LMNT
(00:08:09) Mental & Physical Postures; Virtuosity
(00:12:36) Vision & Eyes; Focus vs Relaxed Vision; Tool: Panoramic View
(00:17:53) Hearing; Different Opinions
(00:20:59) Body Shape; Developing Many Walks
(00:23:53) Sponsor: AG1
(00:24:45) Playful Exploration, Openness
(00:27:25) Peripersonal Space & Movement, Proximity, Reactivity, Discomfort
(00:32:18) Exercise, Traditional Movements; Examination of Movement
(00:37:43) Exploration; Acknowledgements
Disclaimer & Disclosures
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How Dopamine & Serotonin Shape Decisions, Motivation & Learning | Dr. Read Montague
Dr. Read Montague, PhD, is a professor and director of the Center for Human Neuroscience Research at Virginia Tech’s Fralin Biomedical Research Institute and an expert in how dopamine and serotonin shape human learning, motivation and decision-making. We discuss how they impact focused effort in the context of short- and long-term goals of all kinds. Also, how SSRIs and low-effort, high-engagement activities reduce the rewarding properties of dopamine, and how AI algorithms are revolutionizing understanding of the brain.
Episode show notes are available at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David: https://davidprotein.com/huberman
Joovv: https://joovv.com/huberman
Function: https://functionhealth.com/huberman
LMNT: https://drinklmnt.com/huberman
Timestamps
(00:00:00) Read Montague
(00:02:54) Dopamine, Motivation & Learning
(00:08:49) Reward Prediction Error, Expectations
(00:12:24) Sponsors: David & Joovv
(00:14:54) Foraging, Dating, Expectations vs Outcomes; AI
(00:23:36) Dopamine, Expectation, Motivation; Forward Drive; Dopamine "Hits"
(00:29:58) Baseline Dopamine & Fluctuations; Parkinson's Disease
(00:34:36) Movement, Urgency; ADHD, Bee's Dance, Explorer vs Focus Mode
(00:42:29) Sponsor: AG1
(00:43:40) Social Media, ADHD; Explorers vs Task-Based, Combat
(00:50:54) Effort, Learning; Social Media & Phones, Resisting Behaviors
(01:01:36) Serotonin & Dopamine, Opponency, SSRIs
(01:11:21) Hunger, Dopamine; Negative Feedback, Learning, Trauma; Torture
(01:18:34) Drugs of Abuse & High Dopamine
(01:19:48) Sponsor: Function
(01:21:35) Trauma & Dopamine Adaptation
(01:27:34) SSRIs, Dopamine, Positive Experiences
(01:29:50) Deep Brain Stimulation; Measuring Dopamine & Serotonin in Humans
(01:36:16) Sleep; Divorce; Science is a Contact Sport
(01:45:14) Long-Term Motivation, Learning How to Fail, Tool: Kids & Sports
(01:54:14) Sponsor: LMNT
(01:55:34) Meditation, Breathing, Learning; Dopamine as a Curre
Essentials: Using Play to Rewire & Improve Your Brain
In this Huberman Lab Essentials episode, I discuss why play is a powerful yet often overlooked tool for shaping the brain across the entire lifespan, not just during childhood. I explain how play engages specific brain circuits and neurochemicals, allowing us to explore different roles and learn in low-stakes environments uniquely suited to learning. I also describe why adults benefit from deliberately reintroducing play and which forms of play are most effective for expanding cognitive flexibility and creative thinking.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Mateina: https://drinkmateina.com/offer
Our Place: https://fromourplace.com/huberman
Timestamps
(00:00:00) Power of Play
(00:00:37) Play, Brain & Exploring Contingencies; Creatives
(00:03:27) Childhood Play & Low-Stakes Scenarios
(00:05:18) Sponsor: Mateina
(00:06:21) Tool: Adults & Playful Mindset
(00:08:53) Play Postures; Eyes
(00:12:00) Group Play, Testing & Breaking Rules
(00:14:32) Role Play
(00:15:43) Sponsor: AG1
(00:16:34) Play Mindset, Low-Stakes Situations, Tool: Adult Play for Brain Health
(00:22:29) Tinkerers & Creatives, Playful Spirit
(00:24:54) Sponsor: Our Place
(00:26:09) Tool: Play to Enhance Neuroplasticity: Dynamic Movement, Chess & Mental Roles
(00:30:15) Personal Play Identity, Adulthood
(00:33:23) Recap
Disclaimer & Disclosures
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Science & Tools of Learning & Memory | Dr. David Eagleman
Dr. David Eagleman, PhD, is a neuroscientist, bestselling author and professor at Stanford University. We discuss how to leverage the science of neuroplasticity to learn new skills and information and how accurate and false memories form and are forgotten. We also discuss time perception and why it speeds up or slows down depending on our age and stress level. We cover dreaming and the meaning of visual and other dream content. And we discuss the neuroscience of cultural and political polarization and how to remedy it. This episode provides science-based knowledge and practical tools you can use to enhance learning and better understand your experience of life in the past, present and future.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Mateina: https://drinkmateina.com/offer
Rorra: https://rorra.com/huberman
Lingo: https://hellolingo.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
(00:00:00) David Eagleman
(00:02:35) Neuroplasticity & Learning; Cortex, Flexibility & Repurposing, Savantism
(00:11:07) Sponsors: Mateina & Rorra
(00:13:27) Specialization vs Diversification, Practice; Internet & Curiosity
(00:22:05) Building a Well-Rounded Brain, Tool: Critical Thinking & Creativity
(00:28:18) Neuroplasticity & Adults, Tools: Novelty & Challenge
(00:32:41) Neuromodulators & Plasticity, Psychedelics; Directed Plasticity
(00:38:50) Sponsor: AG1
(00:39:41) Building a Better Future Self, Tool: Ulysses Contract to Avoid Bad Behaviors
(00:50:13) Brain Chatter, Aphantasia & Practice
(00:56:57) Specialization vs Diverse Experience, Childhood & Brain
(01:00:50) Space & Time Perception, Tool: Space-Time Bridging Meditation
(01:06:17) Are We Good at Estimating Time?; Fear, Time & Memory
(01:11:23) Sponsor: Lingo
(01:12:53) Fearful Situations & Time Perception; Joyful Events & Novelty, Tool: Do Things Differently
(01:18:56) Staying in the Present, Mental Illness & Time Doma
Essentials: Therapy, Treating Trauma & Other Life Challenges | Dr. Paul Conti
In this Huberman Lab Essentials episode, my guest is Dr. Paul Conti, MD, a psychiatrist and expert in treating trauma and psychiatric illness.
We explain what trauma is and how it affects the mind and body, as well as the best treatment approaches to support recovery. We also discuss why guilt and shame often follow traumatic experiences and why processing trauma is essential for healing. Dr. Conti shares practical tools for how to choose and work effectively with a therapist and discusses the therapeutic potential of psychedelics and MDMA in clinician-assisted settings.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AGZ by AG1: https://drinkagz.com/huberman
Function Health: https://functionhealth.com/huberman
LMNT: https://drinklmnt.com/huberman
Timestamps
(00:00:00) Paul Conti
(00:00:21) What is Trauma?, Guilt & Shame
(00:03:20) Evolutionary Context of Trauma, Shame & Guilt
(00:07:18) Sponsor: Function
(00:08:59) Repetition Compulsion, Repeating Trauma
(00:12:48) Processing Trauma in Therapy or On Your Own, Grieving
(00:16:48) Introspection, Tool: Processing Trauma Through Words
(00:18:04) Sponsor: LMNT
(00:19:35) Finding a Therapist, Rapport; Duration of Therapy
(00:21:49) Prescriptions, Depression, Treating Core Issues
(00:24:28) Psychedelics & Overcoming Trauma, Psychedelic-Assisted Therapy
(00:28:18) Sponsor: AGZ by AG1
(00:29:48) MDMA, Overcoming Fear
(00:31:43) Talking about Trauma, Language
(00:33:36) Taking Care of Oneself, Tool: Self-Care Basics
(00:36:56) Acknowledgements
Disclaimer & Disclosures
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Build Muscle & Strength & Forge Your Life Path | Dorian Yates
Dorian Yates is a former professional bodybuilder, six-time Mr. Olympia winner and a pioneer of high-intensity, low-volume training for building muscle size and strength. He explains how anyone can vastly improve their fitness, mindset and appearance by training with weights just two or three days per week for less than an hour. We also discuss how to determine your natural strengths and passions and select which life path is right for you. Dorian also shares his journey and transformation from wayward youth to world champion athlete, his exploration of psychedelics, views on cannabis and on longevity and health optimization more generally. The knowledge and wisdom Dorian shares is valuable to men and women of all ages.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David Protein: https://davidprotein.com/huberman
Joovv: https://joovv.com/huberman
Our Place: https://fromourplace.com/huberman
LMNT: https://drinklmnt.com/huberman
Function Health: https://functionhealth.com/huberman
Timestamps
(00:00:00) Dorian Yates
(00:03:17) High-Intensity Training, Bodybuilding, Blood & Guts
(00:09:15) Muscular Failure, Stimulate & Recover; Anabolics
(00:12:04) Sponsors: David & Joovv
(00:14:33) Muscle Pump, Stimulus; Recovery Weeks
(00:17:32) Beginners & Learning Correct Mechanics; Diabetes
(00:22:13) Research vs Real World, Tool: High-Intensity, Low-Volume Training, HIIT Sprints
(00:28:53) Bodybuilding Journey, Reading, Training Logs, Aspiration, Parents
(00:39:21) Sponsors: AG1 & Our Place
(00:42:46) TRT, Steroids, Genetics, Early Bodybuilding Career; Tool: Steroid Risks
(00:53:57) Father & Son Relationship; Training Evolution
(00:58:31) Workout Intensity & Motivation, Self-Mastery, Transforming Anger
(01:05:34) Death; Opportunity Analysis; Bodybuilders, Steroids & Diuretics
(01:12:18) Human Possibility, Fitness & Health Progression, Nutrition
(01:16:05) Sponsor: LMNT
(01:17:26) Mike Mentzer
Essentials: Tools to Boost Attention & Memory | Dr. Wendy Suzuki
In this Huberman Lab Essentials episode, my guest is Dr. Wendy Suzuki, PhD, a professor of neural science and psychology at New York University.
We discuss simple, daily habits to improve focus, memory and overall cognitive performance. Dr. Suzuki explains how exercise directly enhances brain function—both the immediate benefits of a single workout and long-term support for cognitive health. We also discuss how meditation, verbal affirmations, sleep and other behavioral practices positively influence mood and stress regulation.
Episode show notes: https://go.hubermanlab.com/7gTmlIR
Join the Huberman Lab Neural Network Newsletter: https://www.hubermanlab.com/newsletter
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
BetterHelp: https://betterhelp.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Timestamps
(00:00:00) Wendy Suzuki
(00:00:21) What Makes Moments Memorable?
(00:02:24) Memory & Hippocampus, Imagination
(00:05:35) Sponsor: BetterHelp
(00:06:37) One-Trial Learning, Fear
(00:08:10) Exercise Effects on Focus, Attention & Memory
(00:12:31) Brain-Derived Neurotrophic Factor (BDNF) & Exercise
(00:15:10) Sponsor: AG1
(00:16:55) Tools: Cardiovascular Exercise; 10-Minute Walk & Mood
(00:18:43) How Exercise Increases BDNF
(00:20:47) Adults, Neuron Growth, Hippocampus
(00:22:51) Exercise Effects on Memory, Tool: Morning Exercise
(00:26:08) Exercise & Long-term Effects on Cognition, Older Adults
(00:27:56) Minimum Exercise For Cognitive Benefits (Adults, 30s-50s)
(00:32:03) Sponsor: Eight Sleep
(00:33:22) Increase Exercise For Greater Cognitive Benefits
(00:35:30) Affirmations, Exercise, Mood, IntenSati
(00:37:37) Meditation & Benefits, Tool: Brief Meditation
(00:39:32) Tools to Improve Attention
Disclaimer & Disclosures
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How to Overcome Addiction to Substances or Behaviors | Dr. Keith Humphreys
Dr. Keith Humphreys is a professor of psychiatry and behavioral sciences at Stanford School of Medicine and a leading expert on treating addictions, drug laws and policy. We discuss all the major addictive substances and behaviors, including alcohol, opioids, gambling, stimulants, nicotine, cannabis and more, focusing on how genetics and certain use patterns shape addiction susceptibility. We discuss the best evidence-based tools for recovery, from 12-step programs to emerging treatments such as psychedelics and ibogaine. Anyone interested in making better choices for their health and/or seeking to avoid or overcome addictions ought to benefit from this episode.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David: https://davidprotein.com/huberman
BetterHelp: https://betterhelp.com/huberman
Helix Sleep: https://helixsleep.com/huberman
LMNT: https://drinklmnt.com/huberman
Timestamps
(00:00:00) Keith Humphreys
(00:03:22) Addiction; Genetic Risk
(00:09:14) Alcohol Use Disorder & Alcoholism; Genetic Predisposition & Addiction Risk
(00:18:03) Sponsors: David & BetterHelp
(00:20:37) Women & Alcohol Use; Young Adults; Cannabis Use
(00:23:36) Health Benefit to Alcohol?, Red Wine, Cancer Risk; Social Pressure
(00:31:47) Alcohol in Social Gatherings, Social Anxiety, Vulnerability, Work & Dates
(00:37:41) Old vs New Cannabis & THC Levels; Smoked vs Edible Forms
(00:44:38) Cannabis & Psychosis Risk; Cardiac Health; Youth Cannabis Use & Transition to Adulthood
(00:52:29) Sponsor: AG1
(00:54:13) Industries of Addiction, Regulation; Gambling, Slot Machines, Novelty; Casinos
(01:05:28) Decriminalization vs Legalization; Cannabis, Gateway Drug?
(01:08:50) Psylocibin or LSD, Addiction Treatment; Microdosing, Clinical Trial Challenges
(01:18:58) Sponsor: Helix Sleep
(01:20:32) Brain Plasticity & Age; Ketamine, Depression, Transcranial Magnetic Stimulation (TMS)
(01:28:10) SSRIs, Mass Shootings, Sui
