Huberman Lab Folgen

In this episode, my guest is Dr. Jamil Zaki, Ph.D., professor of psychology at Stanford University, director of the Stanford Social Neuroscience Laboratory, and the author of the new book Hope for Cynics. We discuss cynicism and its healthier, more adaptive alternative, healthy skepticism, and how embracing healthy skepticism can enhance both our emotional and physical health. We discuss the data on how cynicism affects us as individuals and in relationships, causing lower levels of happiness, poorer physical health, and reduced creativity, trust, and collaboration. He also explains novel data-supported tools that we can use to shift ourselves towards a more informed yet more positive worldview and how to adopt a mindset of “hopeful skepticism” — the ideal stance to navigate life.  Dr. Zaki offers listeners a positive, hopeful view of humanity grounded in cutting-edge research from his laboratory and other top laboratories. He also offers science-supported protocols to navigate relationships in person and online better.  Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com. Pre-Order Andrew's New Book Protocols: An Operating Manual for the Human Body: https://protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman  Maui Nui Venison: https://mauinuivenison.com/huberman  Joovv: https://joovv.com/huberman  Waking Up: https://wakingup.com/huberman  Function: https://functionhealth.com/huberman   Timestamps 00:00:00 Dr. Jamil Zaki 00:02:12 Sponsors: Maui Nui, Joovv & Waking Up 00:06:59 Cynicism 00:12:38 Children, Attachment Styles & Cynicism 00:17:29 Cynicism vs. Skepticism, Complexity 00:23:30 Culture Variability & Trust 00:26:28 Sponsor: AG1 00:27:40 Negative Health Outcomes; Cynicism: Perception & Intelligence 00:35:59 Stereotypes, Threats 00:39:48 Cooperative Environments, Collaboration & Trust 00:44:05 Competition, Conflict, Judgement 00:48:46 Cynics, Awe, “Moral Beauty” 00:55:26 Sponsor: Function 00:57:13 Cynicism, Creativity & Workplace 01:04:19 Assessing Cynicism; Assumptions & Opportunities 01:11:11 Social Media & Cynicism, “Mean World Syndrome” 01:18:35 Negativity Bias, Gossip  01:24:03 Social Media & Cynicism, Polarization, “Hopeful Skepticism”  01:32:59 AI, Bias Correction 01:39:05 Tools: Mindset Skepticism; Reciprocity Mindset; Social Savoring 01:46:05 Tools: Leaps of Faith; Forecasting; Encounter Counting 01:51:33 Tool: Testing & Sharing Core Beliefs 01:58:09 Polarization vs. Perceived Polarization, Politics 02:06:06 Challenging Conversations, Questioning Perceptions  02:14:04 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 episode, I discuss science-supported protocols to optimize your depth and rate of learning of material and skills. I explain the neurobiology of learning and neuroplasticity and how correctly timed, self-directed test-taking can be leveraged to improve learning and prevent forgetting.  I discuss the study habits of the most successful learners, ways to limit distractions, how to set study goals, and how tests can be used as tools to learn, not just as a means for evaluating one’s mastery of learned material. A surprising aspect of tests, specifically self-testing soon after exposure to new material, is that they can significantly improve your ability to learn, apply, and maintain new knowledge. I also discuss tools to improve focus and alertness while studying. By the end of this episode, you will have learned various science-supported actionable tools you can use to better learn, remember, and apply new information. Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman  Eight Sleep: https://eightsleep.com/huberman  BetterHelp: https://betterhelp.com/huberman  Waking Up: https://wakingup.com/huberman  LMNT: https://drinklmnt.com/huberman  Timestamps 00:00:00 Improve Studying & Learning 00:02:11 Sponsors: Eight Sleep, BetterHelp & Waking Up 00:06:45 Offsetting Forgetting 00:08:22 Learning & Neuroplasticity 00:13:06 Periodic Testing 00:16:09 Focus & Alertness, Sleep, Tool: Active Engagement 00:21:37 Tool: Improve Focus, Mindfulness Meditation, Perception Exercise 00:24:38 Sleep & Neuroplasticity, Tool: Non-Sleep Deep Rest (NSDR) 00:28:29 Tools: Study Habits of Successful Students 00:36:21 Sponsor: AG1 00:37:33 Studying & Aspiration Goals; Challenging Material 00:42:54 Tool: Testing as a Learning Tool 00:48:23 Self-Testing, Repeated Testing 00:55:29 Testing Yourself & Knowledge Gaps 01:01:11 Sponsor: LMNT 01:02:23 New Material & Self-Test Timing 01:07:21 Familiarity vs Mastery 01:10:55 Self-Testing & Offsetting Forgetting 01:15:53 Best Type of Self-Tests; Phone & Post-Learning Distractions 01:22:03 Tool: Gap Effects; Testing as Studying vs. Evaluation 01:25:40 Tool: Emotion & Learning, PTSD, Deliberate Cold Exposure, Caffeine 01:33:28 Tool: Interleaving Information; Unskilled, Mastery & Virtuosity 01:39:10 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, my guest is Dr. Teo Soleymani, M.D., a double-board-certified dermatologist and specialist in skin cancer and reconstructive surgery. We discuss science and clinically supported protocols to improve skin health and give your skin a more youthful appearance and structure, reducing premature aging and skin cancer risk. We discuss the impact of sun exposure on skin appearance and aging and the surprising relationship between sun exposure and skin cancer. We explain how mineral-based (inorganic) sunscreens differ from chemical (organic) sunscreens, whether sunscreen can minimize premature skin aging, reduce cancer risk, and if there are any health risks associated with sunscreen use. We discuss skincare routines to significantly improve skin appearance and how to select skincare products. We discuss how caffeine, nicotine, alcohol, and stress impact the skin and describe how nutrition and anti-inflammatory diets can improve skin health. We also discuss the causes and treatments for common skin conditions, including dandruff, acne, rosacea, eczema, psoriasis, and vitiligo. Our conversation also covers topics such as the use of retinoids, laser treatments, red-light phototherapy, supplements, and how to best monitor for skin cancer. This episode provides numerous actionable protocols, most of which are zero-to-low cost, for improving skin health and appearance, reducing cancer risk, and treating skin problems. Access the full show notes for this episode at hubermanlab.com. Pre-order Andrew's new book, Protocols, at protocolsbook.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman ROKA: https://roka.com/huberman Joovv: https://joovv.com/huberman Helix Sleep: https://helixsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Teo Soleymani 00:01:35 Sponsors: ROKA, Joovv & Helix Sleep 00:05:45 Skin Turnover; Skin Appearance & Stress  00:13:35 Caffeine, Vasoconstriction & Skin Redness 00:16:31 Nicotine, Vaping & Skin Appearance 00:18:37 Alcohol, Skin Health 00:24:33 Hydration, Fluid Intake & Genetics 00:26:19 Tool: Selecting a Moisturizer 00:29:28 Sponsor: AG1 00:30:40 Puffiness Under Eyes & Cause 00:32:14 Tool: Skin Cleansing; Frequency, Showers 00:41:57 Dry & Flaky Scalp, Dandruff 00:46:09 Cost & Skincare Products 00:50:20 Tool: Sun Exposure & Skin Health, Mood 00:56:24 Sponsor: LMNT 00:57:35 Sunscreens vs. Sunblocks; Mineral-Based (Inorganic) vs. Chemical (Organic) Sunscreen 01:02:45 Physical Barriers, Sunscreens, Oral Supplements & Skin Cancer 01:07:27 Skin Cancer, Genetics; Sunscreen, Premature Aging 01:12:11 Premature Aging & Skincare 00:15:56 Choose Mineral or Chemical Sunscreen? 01:20:24 Polypodium Supplement, Sun Exposure, Skin Redness 01:26:02 Tool: Selecting Mineral-Based Sunscreens 01:28:30 Chemical Sunscreens & Blood-Brain Barrier 01:30:13 Nutrition, Gut Microbiome & Skin Health 01:34:28 Tool: Nutrition for Skin Health, Protein, Anti-Inflammatory; Collagen; Omega-3 01:42:58 Retinoids vs. Retinol, Skin Appearance 01:49:45 Laser Resurfacing; Exfoliation, Microdermabrasion 01:56:52 Red Light Therapy & Phototherapy, Face Masks, Light Panels 02:04:10 Psoriasis, Phototherapy 02:10:03 Vitiligo, Immune System & Skin Cancer Risk 02:15:41 Acne, High Glycemic Index Foods, Dairy 02:19:38 Rosacea, Types & Treatments 02:23:00 Eczema, Immune System 02:25:37 Popping Pimples & Acne Scars; Corticosteroids 02:30:15 Tattoos; Tool: Monitoring for Skin Cancer, Moles, Annual Exams 02:36:28 HPV, Cancer & Warts; Vaccine & Cancer Risk 02:43:31 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices