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 Function: https://functionhealth.com/huberman Our Place: https://fromourplace.com/huberman 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 After Death; Acknowledgments (02:17:19) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:00Speaker 00

  Awe is good for reduced inflammation, elevated vagal tone, reduced long COVID symptoms. We have people with long COVID, just a minute of awe a day, reduce long COVID symptoms. It's good news, right? And, and there's so much science on it that I just, now I think medical doctors are starting to think like, I'm going to prescribe nature, I'll prescribe music through awe, right, as a mechanism.

• 0:27Andrew D. Huberman?

  Welcome to the Huberman Lab Podcast, where we discuss science and science-based tools for everyday life.

• 0:36Andrew D. Huberman?

  I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. My guest today is Dr. Dacher Keltner. Dr. Dacher Keltner is a professor of psychology and the co-director of the Greater Good Science Center at the University of California, Berkeley. Dacher is an expert in the science of emotions and their role in social dynamics and bonding. Today, we discuss his fascinating work on the science of emotions, including the role of teasing in social bonding, the role of embarrassment in social bonding, and his fascinating work on awe and the things that lead to awe. As he describes, awe is not elusive. It happens when we shift our perception from a very small scale to a very large scale or back again, such as when we suddenly

• 1:19Andrew D. Huberman?

  reach a new horizon or visual vista. Today, you'll understand what all of that really means, and more importantly, how you can create this incredible thing that we call awe in everyday life. We also talk about the critical aspect of human bonding in groups and the things that both establish and inhibit deep human bonds. So today is a very practical, as well as conceptual, conversation that no doubt will change the way that you think about your life every day and think about opportunities for awe every day. As you'll soon see, Dacher Keltner is a truly special scientist, known for his incredible rigor and creativity in the study of emotions, but also continually offering you, the public, ways to be and feel genuinely better and to get more out of life. It was a true honor and pleasure to host him. Before we begin, I'd like to emphasize

• 2:04Andrew D. Huberman?

  that this podcast is separate from my teaching and research roles at Stanford. It is, however, part of my desire and effort to bring zero cost to consumer information about science and science-related tools to the general public. In keeping with that theme, today's episode does include sponsors. And now for my discussion with Dr. Dacher Keltner. Dr. Dacher Keltner, welcome.

• 2:25Speaker 00

  Good to be with you, Andrew.

• 2:27Andrew D. Huberman?

  Awe.

• 2:28Speaker 00

  Yeah.

• 2:29Andrew D. Huberman?

  We all intuitively know what it is, and yet, we also don't know how to articulate it.

• 2:35Speaker 00

  Yeah.

• 2:35Andrew D. Huberman?

  I want to say the words overwhelm, excited. I get the physical sensation of a lift. I don't think anyone ever said the word awe and then collapsed into a turtle position.

• 2:46Speaker 00

  That's right.

• 2:47Andrew D. Huberman?

  Maybe we could explore that and your thoughts about that. But what got you into awe?

• 2:52Speaker 00

  Yeah, and I love the word lift. That's really interesting. Yeah, I was a young scholar in the science of emotion that really Paul Ekman was a pioneer in. You know, and that field in the, you know, 90s and early 2000s was really focused on negative emotions. You know, and you know the science, right? Anger, fear, fight or flight physiology, amygdala, cortisol, disgust. You know, Paul Roz and John Heit. And thinking about emotions from that lens and it, as a young scientist,

• 3:30Speaker 00

  and given the powerful tools of emotion science of Darwin and Ekman and how to just observe phenomena, it didn't make contact with my life and my own experience. You know, I was raised as a wild child in the late 60s in Laurel Canyon. And, you know, it was like music and social change and protest and, you know, and beauty. And I was raised by a dad who's a visual artist. And my mom taught Romanticism and Virginia Woolf and awe and the mind. And I was like, wow, there's all this stuff that our science, my science, can't speak to. Music and visual patterns and dance and collective movement.

• 4:14Speaker 00

  And, you know, someone like Martin Luther King and why he makes me cry, you know? And I remember feeling this and asking Paul Ekman. I was like, you know, what should I do with my career? And he's like, study awe, you know? And so that got me going.

• 4:31Andrew D. Huberman?

  If we could, maybe we could talk about the faces for a moment. You know, I think every psychology and neuroscience student

• 4:38Speaker 00

  Yeah.

• 4:38Andrew D. Huberman?

  sees these faces of disgust, of pleasure. Darwin talked about this.

• 4:43Speaker 00

  Yeah.

• 4:44Andrew D. Huberman?

  Babies are often presented in parallel with those pictures of adults, where they'll show a baby like, you know, recoiling from something, or, you know, wide-eyed and leaning in. You know, there's always seems to be a motor component to this that maybe isn't as captured in those two-dimensional photographs.

• 4:59Speaker 00

  Yep.

• 5:00Andrew D. Huberman?

  But what's the story about hardwired facial emotions? And what are the revisions to that story that I'm probably not aware of?

• 5:08Speaker 00

  Yeah, thank you for asking that. You know, I've spent 30 years working on that very problem. Paul Ekman came in and, you know, as you've suggested, right? He did this revolutionary work in New Guinea. You know, showed photos of six emotions, static photographs of anger, fear, sadness, disgust, surprise, and a smile. They kind of interpreted the faces like you or I would, naming it, using the right words to describe those faces. And that, you know, and this is how science occasionally works, which is just by accident that became the field. And there are a lot of debates about how reliable those faces are,

• 5:52Speaker 00

  how universal are they in different cultures? Ekman really posited sort of a strong universality. That's been contested by Jim Russell, Lisa Feldman Barrett, and others. But since then, there are controversies around how hardwired they are. Do they occur reliably in a child's development? Yes and no. You know, young children show disgust expressions like social mammals do. They wince at bad smells, just like you or I would. Anger's a little bit trickier to pin down developmentally. But then our lab and several labs around the world, you know, Jess Tracy at UB, British Columbia, Desa Souter.

• 6:35Speaker 00

  And I want to talk about this computational work. It started to expand the vocabulary of faces. And now, there's a lot of data that suggests there are 20 different facial expressions. Laughter, love, compassion, awe, you know, whoa. Embarrassment, shame, pain. You know, and that, in some sense, has broadened the taxonomy of emotions. We used to think of six. Now there are probably 20 distinct states in the mind. And that's where the field is heading, is to really start to think about physiological patterns, brain patterns of these distinct states.

• 7:16Speaker 00

  And I'll tell you, the hardwiring question, I mean, it's hard science to do, right? Just to imagine videotaping people from five different countries, getting their emotional expressions and then making sense of them. It used to take one hour to code the facial muscle movements of one minute, right? So this is slow science. And I would really encourage listeners and viewers to go to alan cowen dot com. And I had a grad student at Berkeley, Alan Cowan, who, you know, he's a computational

• 7:56Speaker 00

  genius, and he looked at our old science and said, "We can use AI to code the face." And he did it with Google engineers. He coded 144, 2 million videos from 144 cultures and 16 facial expressions. 75% overlap across cultures in how we show awe at fireworks, concentration on a test, you know, laugh at friends. So, right now, I would say 50 to 60% is hardwired. It's part of who we are in our evolutionary history. And then the rest is subject to variation in interesting ways.

• 8:38Andrew D. Huberman?

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• 9:20Andrew D. Huberman?

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• 10:03Andrew D. Huberman?

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• 10:47Andrew D. Huberman?

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• 11:32Andrew D. Huberman?

  I'm gonna ask a question that may or may not be possible to answer. Yeah. But if anyone could, it would be you, and it's not a test. Here's what I'm thinking. The relationship between emotions and what we call motor patterns, movement, is obviously very close, right? Disgust, a recoil, we'll explore awe, anger, et cetera. And then there's this other node, which is language, right? So we have like emotions, motor, language. Right. Obviously, those can't be dissociated. Yeah. But can we imagine somebody, let's just like hypothetical person, who can keep their body very still while they're angry

• 12:16Andrew D. Huberman?

  and be very articulate? That includes not moving their hands. We'd probably think perhaps that person's like sociopathic, but that's not the picture I'm trying to paint. And then on the other extreme, can imagine somebody who is very angry and is gesticulating a lot and moving like we can immediately say, yeah, that makes sense. And we could do this for any emotion. Yep. Right? So how should we think about emotion as an experience and how it's expressed along these three axes? Right. Which is motor, language, and then the emotion itself. Yeah. I feel like without conceptualizing that.

• 12:57Andrew D. Huberman?

  I, as a true novice of this, right? This isn't my area of

• 13:00Speaker 00

  Yeah.

• 13:01Andrew D. Huberman?

  of understanding or expertise. I can't really understand what an emotion is. But if I understand how those are linked, maybe that's a portal into that.

• 13:11Speaker 00

  Yeah, no, I mean, it's a profound question, Andrew, and it's central to our field, which is, you know, and I appreciate it coming out of your scientific background of studying other mammals and other species. And there are these motor patterns that you see in emotion around the world. When you soothe a child that's crying, right? You're going to bring it in close and caress and touch and have emotion. When you're, you know, when you're fighting a rival or when you're, you see rotten food, you're going to, that motor pattern will be there. You know, and that's part of our research, that 75% of that is this motor pattern of facial

• 13:52Speaker 00

  musculature and body and skeletal muscles and how we respond to the emotional events of life. And then we have this massively complicated, you know, conceptual system that puts words to experience. And that's mainly what we study in psychological science is just, oh, I'm feeling angry or ashamed or embarrassed or love or compassion. And we know, and your question points to this, like, very often they're disconnected, right? The motor pattern and the language we use and how I would interpret it in another person. On balance, they correlate point two, so they're just weekly. They're kind of these streams of behavior that are just part of who we are, right?

• 14:37Speaker 00

  Our motor patterns and language. And there are a lot of ways to think about it. You could think about cultures that value being calm, like a lot of East Asian cultures. Be calm, don't disrupt things, don't blurt out, don't protest, right? And you'll see this disconnect. You could think about certain people who They just are more authentic and their motor patterns come out in expressions and they will tell you how they feel. So it's a central problem that we grapple with. And then I love your, your third part of this equation of emotion science, which is the feeling, the emotion. Michael Pollan is right, you know, this new book on consciousness, the conscious feeling

• 15:21Speaker 00

  of something. We think we can get it to it with words. I don't think so. You probably wouldn't either, right? Studying the other species you've studied, right? It's some weird mixture of everything that's happening in your body. And ironically, the emotion or the feeling is still one of the uncharted territories of our field is why as these complicated motor patterns take unfold and words are unfolding and images and memories and visual things that you study, how does that all come together? And my feeling of compassion or awe? And we barely know, you know, we just, we don't know.

• 16:02Andrew D. Huberman?

  Every once in a while, I'll try and think about a concept from way outside of standard science, like the chakras or something.

• 16:10Speaker 00

  Yeah.

• 16:10Andrew D. Huberman?

  And it's kind of interesting, right? I mean, even if just if one looks at just purely as a Western scientist, this idea that maybe there is a confluence of nerves and vasculature and stuff that makes you feel kind of like rooted at like, and calm, right? Versus like up in your head. I've been watching this really interesting Instagram channel. It's a woman who does voices for cartoons and she has the most incredible understanding of voice. And she's commenting a lot of the time on people in shows that I don't watch, but they have little excerpts of where like, I guess there's this doctor on the, it's like an ER type show. It's like a revisiting of the, the show ER.

• 16:54Andrew D. Huberman?

  But she talks about how as he's matured from season to season in his role on the show and he's mentoring how, she literally talks about how his larynx and pharynx are, how he's controlling those differently as he matures. And then when he has a breakdown, how the, the voice moves further up into his head and what, what that's about. And so I was thinking about this, I'm like, you know, here's somebody, that's a very unique, you know, window into all of this, but. We sort of know this intuitively. Like when we're excited, like there's this kind of rising from the bottom. And when we're relaxed, everything just kind of sinks down to the diaphragmatic breathing.

• 17:32Speaker 00

  Yeah.

• 17:33Andrew D. Huberman?

  As a scientist who studies emotion, how do you sort of decide what, which lends to look at things through? Because a lot of the stuff I'm talking about might sound a little esoteric, but it's actually the stuff that's easiest to measure.

• 17:46Speaker 00

  Yeah.

• 17:47Andrew D. Huberman?

  Presumably, you can quantitatively measure like breaths per minute when somebody's looking at an awe-inspiring image versus like a trivial image.

• 17:56Speaker 00

  I love your reference to chakras and, you know, the older I get, you know, I've been doing emotion science for 34 years or five years. It's good to think about the other traditions, you know? We wouldn't have thought about the breath, the power of the breath, without the contemplative meditation traditions that you've imparted Ted and Richie Davidson and others. And lo and behold, the breath, deep exhalation activates the vagus nerve, calms us down. That activation of the vagus nerve gives people a sense of warmth in your chest, which kind of sounds like the heart chakra and all the speculation around how your soul is in your heart. Well, there's a neurophysiological correlate of that.

• 18:39Speaker 00

  I love the paintings of Alex Gray, the psychedelic artist. Like, if you want an image of what our neurophysiology is, is it synchronizes in love, you could, it's pretty close or it's interesting, right? So it's good to find inspiration in that. One of the great things about the science of emotion, and I brought these tools into the study of awe, you know, which is, we have learned a lot about how to measure emotion. You know, you can measure it with facial muscles and gaze patterns and coloration of the face and breath patterns and, you know, different measures of vagal tone and immune system activation and activation in the gut and of course, brain activation and the voice, which is one of my favorite modalities.

• 19:24Speaker 00

  I learned this in some sense from Darwin. Darwin's expression of emotion in man and animals is, in my view, and we're just publishing a paper on this, on everything that he said about human emotion. Fifty-three emotions annotated with eight modalities of expressive behavior. I wrote it with Darwin scholar Frank Soloway, who knows everything about Darwin. And I choose how to study an emotion based on what's happening out in our lives, in the phenomena out there, right? So if you're studying awe, you should get people around big trees, or in musical concerts, or in museums, right? If you're, I studied embarrassment early in my career, and modesty,

• 20:09Speaker 00

  and I'm like, I gotta study young men teasing each other, because we embarrass each other intentionally.

• 20:15Andrew D. Huberman?

  Oh my goodness, we have to hear about that work again. It's become very relevant nowadays because of the, I'll just call it what it is, it's not dreaded, it's the dreadful manosphere, which people use very broadly, but I think now it's being allocated to the worst of the worst. But then there is this phenomenon among males where they'll rib each other, and there's a healthy version, males interacting too. So we'll get back to that.

• 20:45Speaker 00

  I base it on, what's the phenomenon of interest, right? That speaks to humanity, and then what are our best measures that we can go after it?

• 20:54Andrew D. Huberman?

  These days, if you want to measure awe, what's your favorite awe stimulus?

• 21:00Speaker 00

  First stop, and thank you for asking about measurement. Like, it's interesting, like, people are like, oh, you can't study awe. You don't know how to measure it, it's ineffable, it's mysterious, it's spiritual. We can measure awe really well, you know? The vocalization, whoa, you know? The facial expression, activation, parts of the brain are deactivated. Vagal tone, the goosebumps is a good part of the awe response. As we started to study awe, we did two things. And one is typical science, which is get your most cool awe videos, show them to people, you know? And I had some missteps in this science.

• 21:45Speaker 00

  I had a woman who was an honor student at Berkeley, who was coming back from Burning Man, and she's like, "I'm gonna show engineers fractal imagery." And the engineers are like, "Who is this woman?"

• 21:57Andrew D. Huberman?

  I mean, there is the, I've never been to Burning Man, but there's the, the post-Burning Man glow that people come back with. That is, for understandable reasons, hard for most people to enter with them. It's like a kid coming back from summer camp.

• 22:08Speaker 00

  There's great visual imagery. You know, BBC Earth is awesome. And it's, it makes people feel awe. Slow motion guys, I don't know if you know these guys. They film wild things in slow motion, like, you know, dropping a wine glass. And it's this spectacular photography and just, you know, you're like, so it opens you up to-

• 22:29Andrew D. Huberman?

  Cool, we'll put a link to that.

• 22:30Speaker 00

  Yeah.

• 22:30Andrew D. Huberman?

  I love super slow mo.

• 22:32Speaker 00

  Yeah. And that fits our definition, which is like, you don't understand what's happening. It's vast, it's mysterious. But what I'm really proud of, Andrew, is the work we did out in the field, right? So one of our first studies on the Berkeley campus that you frequented and got your master's degree at and headed into neuroscience was, in our paleontology museum, there's a replica of a T-Rex skeleton. When I was five years old and I learned about dinosaurs, it changed my life. It was just in the LA Natural History Museum, like, wow. So we studied people standing near the T-Rex skeleton and they became expansive and collective. We studied people near giant eucalyptus trees.

• 23:16Speaker 00

  We studied people at Yosemite. You know, Yang Bai, a student in my lab, stopped hundreds of travelers from all over the world right when you see Yosemite. And she said, how do you feel about yourself right now? And they're like, I feel small and quiet, but part of something really large, right? Subsequent to that, there are scientists who are studying mosh pits at concerts and, you know, surfers and, you know, rock- I mean, it's, you know, backpackers and, you know, we studied, one of my favorite studies later with Stacy Baer, who's a veteran who ran the, who's an amazing human being, an awe pioneer.

• 23:57Speaker 00

  We studied people rafting down the American River, you know, veterans, just like, whoa. We've studied people in art museums, Carnegie Hall, you know. So it's, you know, one of the joys is when science-

• 24:11Speaker 00

  You know, just in the spirit of your questions, it's like, well, what should I really do here? Right? I could stay in the lab, but it's like, no, you know, we gotta go do stuff, you know, that, that, uh, my dream study was to like, have a participant come in and engage a conversation. The other participant is Shaquille O'Neal, right? And it's like, seven foot two, 350 pounds. You'd be like, whoa, but couldn't do that. So, uh, so there, it's been fun. It's been a wild ride.

• 24:37Andrew D. Huberman?

  And so many thoughts. Uh, first one, um, I'm lucky I didn't rotate through your lab because I, uh, would have never become a neuroscientist, but I'm unlucky.

• 24:45Speaker 00

  We're glad you, you missed that opportunity.

• 24:47Andrew D. Huberman?

  But I'm, but I'm unlucky because it would have been so much fun to, cause I, well, I loved the, the wet lab, as they call it, getting into these experiments would just be incredible. Couple of things, uh, the Shaquille O'Neal thing. I, um, I think we're all moved by these, uh, I guess they used to call them Make-A-Wish Foundation things, where a kid who sadly is dying gets some last wish. It's a tragic circumstance, but then you get to observe these kids and most importantly, they get to experience something that they never could have imagined happening, like, like a Shaquille O'Neal walking in. I feel like that's probably happened or something. And I think what we're witnessing in those moments has to be awe. Like, they can't believe that this human or this event, whatever it

• 25:30Andrew D. Huberman?

  is that they, they wish for is happening there. And so it's sort of layers upon layers. There's like a grief component for those of us watching.

• 25:36Speaker 00

  Well put.

• 25:37Andrew D. Huberman?

  But a huge aspect of the, of just how touching it is, is the fact that like, for those moments, they're not thinking about their mortality and no kid should have to think about their mortality, right? And even as I talk about it, it's like,

• 25:52Speaker 00

  Yeah, it's profound.

• 25:53Andrew D. Huberman?

  Yeah. It's just, it's like, there's an overwhelming in the opposite direction, right? That's a particularly, uh, complicated and, and interesting, uh, case where you've got two things colliding, right? Because I feel like awe is so life-affirming.

• 26:09Speaker 00

  Yeah, it is.

• 26:11Andrew D. Huberman?

  And, uh, anyway, that's just an, an observation, but horizons are something that fascinated me for a long time as a vision scientist, because when we see a horizon, our visual, um, angle widens.

• 26:22Speaker 00

  That's cool.

• 26:23Andrew D. Huberman?

  We become more parasympathetic. There's a whole,

• 26:25Speaker 00

  Is that right?

• 26:26Andrew D. Huberman?

  Coming off the accelerator of the sympathetic nervous system.

• 26:28Speaker 00

  I didn't know that.

• 26:28Andrew D. Huberman?

  So we relax by virtue of coming off the, The focusing component.

• 26:32Speaker 00

  Yeah.

• 26:33Andrew D. Huberman?

  When we focus in through a tunnel, we, it's quite the opposite.

• 26:35Speaker 00

  Nice.

• 26:36Andrew D. Huberman?

  But I feel like there's something unique to this experience of being in a tunnel, thinking about Yosemite, or in a bunch of trees.

• 26:43Speaker 00

  Yeah.

• 26:43Andrew D. Huberman?

  And then the horizon opens up.

• 26:45Speaker 00

  Yeah.

• 26:46Andrew D. Huberman?

  There's this transformation.

• 26:47Speaker 00

  Yeah.

• 26:48Andrew D. Huberman?

  Of visual space. And those moments, at least for me, are the moments. So, I mean, I can hike along a ridgeline for a long time, like, this is amazing. But there's something distinctly.

• 26:58Speaker 00

  Wow, yeah.

• 26:59Andrew D. Huberman?

  Bigger in the experience of going from confinement.

• 27:03Speaker 00

  Yeah.

• 27:03Andrew D. Huberman?

  To openness.

• 27:04Speaker 00

  Yeah.

• 27:05Andrew D. Huberman?

  It could be brought to the lab. But do you think that's what's going on in Yosemite or the Grand Canyon? Do people who work in Yosemite and the Grand Canyon, do they attenuate? They're like, oh, yeah, like another horizon.

• 27:15Speaker 00

  I don't know. You know, I'm working with rangers right now and they, I think, I think the big expansive forms of awe that those places provide is attenuated, but they're still finding it in subtler ways. Yeah, that's really interesting. And, you know, it's interesting, I was, I've been privileged to know Pete Docter at Pixar for 15 years and worked on some of his films, Inside Out and Inside Out Two and.

• 27:42Andrew D. Huberman?

  Yeah, you played a big role in that.

• 27:43Speaker 00

  Yeah. And through the science of emotion. And I was like, you know, in one of our conversations, I was like, tell me about some techniques for producing awe in children's films, animated films. And you described first just what you said, like, you know, the film is narrow, like a certain kind of attention, you know, sort of sympathetic, fearful, checking things. And then it comes, it's suddenly you see the vastness of something. And it's true, it is awe inspiring. When you think about it neuroscientifically, it's a very basic form of awe, is shifting from small to vast in terms of vision and perception. And then it becomes metaphorical, right?

• 28:23Speaker 00

  It's like, God, I'm thinking about, like, I love one of the wonders of life that, that makes us feel awe is big ideas and epiphanies. And very often people be like, God, I've been working so hard at this, you know, I'm working on a paper, something in technology, or some part of my life. And then you suddenly realize it's part of something large, right? One of the musicians that I interviewed, Yumi Kendall, in the book, in the chapter on musical awe, said, you know, she's a cellist for the Philadelphia Symphony, said. You know, I practice for five hours a day. It's hard, man. And it's small and narrow. And where's my finger? And then when I'm on stage and I feel the notes go out into this space, the vastness

• 29:08Speaker 00

  you're talking about, I feel like I'm part of history, right? And I tear up and cry. So I think you're, I think, you've got to send me those papers, Andrew, because I think it's fundamental, which is from small to vast. And in fact, we did this really cool study with Virginia Stern at UC San Francisco, brain health. Old people go out on an awha once a week for eight weeks, 75 years old or older, and all we asked them to do is to go from small to vast in how they looked at things. You know, look at a tree, look at a leaf, go out to the pattern of leaves. It brought them awe and less physical pain over eight weeks. And now we're finding, six years later, better brain health, right? So, small to vast is a big part of it.

• 29:53Andrew D. Huberman?

  I'm struck by the awha, and I know this comes up in your book and elsewhere, and you've done a lot of research on this. For those listening, what would an awha look like? And what are some of the health benefits? You just mentioned a few that have been observed, both in the short and the long term.

• 30:10Speaker 00

  Yeah, thank you. You know, we are a walking species. You know, it is just in our DNA to walk. We meandered from Africa to all the continents. A lot of people, Rebecca Solnit writes about this, like, walking is almost sacred. It's a kind of consciousness, like you're saying, like, whoa, I'm picking up a vaster view of what's around me. And I decided to just create this awha, you know, and I did it for a meditation group or a mindful magazine. You just slow down. A lot of people walk, hundreds of, you know, tens of millions of people have regular walks in the United States.

• 30:54Speaker 00

  It's good for you, you know, so we just add it all, like on your regular walk, once a week in our study, go somewhere you wouldn't ordinarily go, go someplace that may surprise you. I walk around Berkeley a lot and I was like, well, I'm gonna go past the little playground that my daughters played at when they were young and just feel that, you know, Courtney Sees Park.

• 31:18Andrew D. Huberman?

  Yeah, with the rock slide and the tunnel.

• 31:21Speaker 00

  Exactly.

• 31:21Andrew D. Huberman?

  I love that place.

• 31:22Speaker 00

  You're the rose garden.

• 31:23Andrew D. Huberman?

  And there's a secret, should we give this away?

• 31:25Speaker 00

  Yeah.

• 31:26Andrew D. Huberman?

  There's a secret hiking trail through, it's actually through a private property's backyard and they allow you to go through if you are quiet and you pick up your trash and there's an incredible waterfall and place to stand at the top, there's a beam there. You've been there, I'm sure.

• 31:44Speaker 00

  Yeah, I know.

• 31:45Andrew D. Huberman?

  Where you can look out over this, what is kind of like a trench of tree, it's a total transformation of one space to the next.

• 31:51Speaker 00

  It is.

• 31:52Andrew D. Huberman?

  If you look for it properly, I'm sure now it's on the internet, it's in kind of swinging gates, not locked and

• 32:00Speaker 00

  So hard to find.

• 32:01Andrew D. Huberman?

  And there's a little monastery maybe nearby and you might, and you might see me, a couple of years ago you would have seen me and my dog, but you might see me eating a slice of pizza from the cheese board, sitting on that log, I spent a lot of time there.

• 32:13Speaker 00

  I'm getting goosebumps, Henry, that is just pure Berkeley, thank you. So, yeah, so in this study, I'll walk, go on your walk, find a place that's gonna be a little surprising, where it may make you feel a little bit of childlike wonder, and it's interesting, no one's asked me this question, you know, your observation about small to vast, and we just said, slow down, deepen your breathing, sync it up with your walking, which you've studied empirically, the breath.

• 32:43Speaker 00

  And then go from small to vast, you know. Look at clouds, look at the whole pattern of clouds. Just slow it down. Look at trees, look at the light on the trees and look at points of light and then patterns of light. Look at, you know, I love walking past playgrounds. It's one of my favorite sources of awe. Listen to one laugh and then listen to the whole symphony of laughter of kids, right? That's all. And they walk through, they do that for half an hour. And what we find in that study is they become more vast in their consciousness. They're more aware in the photographs that they provided of what's around them. They feel more kindness over the eight weeks.

• 33:25Speaker 00

  They feel more awe over an eight week period. It rises. And then the finding that was, you know, important for people who are elderly is less physical pain. You know, your body starts to ache when you're 75, you know, or earlier. And awe, I think through the inflammation process, you know, and reducing it caused less pain. You know, this dovetails with other health benefits. Awe is good for reduced inflammation, elevated vagal tone, reduced long COVID symptoms. We have people with long COVID, just a minute of awe a day, reduce long COVID symptoms. It's good news, right?

• 34:07Speaker 00

  And there's so much science on it that I just, now I think medical doctors are starting to think like, I'm going to prescribe nature, I'll prescribe music through awe, right? As a mechanism.

• 34:20Andrew D. Huberman?

  I have a lot of thoughts about this going from small to large.

• 34:24Speaker 00

  Yeah, I'd love to hear them.

• 34:25Andrew D. Huberman?

  But before I do.

• 34:28Speaker 00

  I've asked you twice.

• 34:28Andrew D. Huberman?

  I have another question. I have another question. I think for a lot of people, including myself. We assume that awe is this kind of forgetting of ourself.

• 34:39Speaker 00

  Yeah.

• 34:40Andrew D. Huberman?

  Like getting outside of ourselves. But I'm starting to think, based on the way you're describing it, that it's about being tethered to the larger picture.

• 34:49Speaker 00

  Yeah.

• 34:50Andrew D. Huberman?

  That it's not a, yes, it's getting out of our heads, quote unquote, but it's actually very much an embodied experience. It's very, it's almost like full body.

• 35:00Speaker 00

  Yeah.

• 35:00Andrew D. Huberman?

  And so now I'll answer your question. This is usually where people start putting in the comments like, you talk too much, let your guest talk. But trying, folks, he asked me.

• 35:10Speaker 00

  Twice.

• 35:10Andrew D. Huberman?

  So you asked me a question, I'm gonna answer it. Anyone that knows me, you know, if I, okay. So I've thought about this, this relationship between visual aperture and a time perception for a long time. This is my, my deepest obsession. And it gets a little bit into the book I'm writing, but it, but it, it's probably reserved for after there's some experiments. And I, to the fear of my podcast crew, I actually am considering going back into the lab to do this experiment. So we know, what do we know for certain? We know for certain that when your visual aperture is small, like looking through a soda straw view or watch maker type aperture, or you're in a, let's just say, it could be a pleasant or unpleasant text communication that's going back and forth,

• 35:55Andrew D. Huberman?

  that your perception of time is different. You're fine slicing. Those dot, dot, dots coming through.

• 36:00Speaker 00

  Yeah, it's just like this.

• 36:01Andrew D. Huberman?

  It feels like an eternity.

• 36:03Speaker 00

  Yeah.

• 36:04Andrew D. Huberman?

  And it's bidirectional with your, let's just call it level of alertness. It doesn't even have to be stress, but sympathetic nervous system, right? So if I'm in line at the store and I have someplace to be, my visual aperture shrinks and then it feels like the person in front of me is taking forever.

• 36:19Speaker 00

  Yeah, because you're in these little migraines.

• 36:21Andrew D. Huberman?

  When I'm relaxed, it feels like I'm slicing time differently. Okay, when we see a horizon and, and our aperture opens up, as I mentioned, then we relax. But we also are taking Fewer time snapshots. So people might think, oh, fewer, you're in slow motion. Because, no, it's the opposite, right? Slow motion is high frame rate. This thing about video where you can catch slow motion, you need high frame rate. This is why when people experience like a car crash, they'll often say that things felt like they were slowing down. Totally. More snapshots. That's cool. So when I think about this relationship between visual aperture and time, and it also exists in the auditory domain. So if I'm listening to a specific conversation in a party, I'm fine slicing my perception of auditory space.

• 37:06Andrew D. Huberman?

  Our friend Irv Hafter taught me this. When I listen to everything and I take it in as a whole, it's a more relaxed experience. But, okay. Cool. So, a long time ago, I was, because I was experiencing stress, I started reading about meditation types and different things, and I came up with this meditation. But it's not meditation at all. And some of my listeners will be familiar with it. I decided to call it, for lack of a better term, spacetime bridging. The meditation is very simple. You close your eyes and you do three breaths, thinking about your skin inward, so interoception. You open your eyes and you look at your hand, you take three breaths. But you're creating a visual tether between you and your hand. Then you look some distance, maybe eight or 10 feet away, you do the same.

• 37:51Andrew D. Huberman?

  Then you find a horizon, and then you think about the sort of pale blue dot phenomenon, like you're just on a planet, floating in space, and like every single one of these things is a form of meditation, or a meme, or whatever. And then you get right back to yourself. And so, the idea here is that it helped me a lot, because I noticed that meditations where I was completely focused inward made me more focused inward. Going for a run, I could get outside my head, but it, and I started to play with the idea that maybe it's not about having a small aperture or a big aperture, per se. But it's the, like every great thing in biology or psychology, it's the process. It's not an event. It's the process of going from one aperture to the next. That's cool. And that's kind of what life is about. Yeah, absolutely.

• 38:33Andrew D. Huberman?

  Like, when this too shall pass is really about taking a broader time. Snapshot, like eventually this thing-

• 38:39Speaker 00

  Which is visual as well.

• 38:40Andrew D. Huberman?

  Which is visual. And so, there's a long answer to your question, but-

• 38:43Speaker 00

  It's really interesting.

• 38:45Andrew D. Huberman?

  This is why it's so important for me to see a horizon if I can in the morning. But it's also very important to go indoors and just like focus on what I'm working on.

• 38:53Speaker 00

  Yeah.

• 38:53Andrew D. Huberman?

  Like, there is no place or event in a day or in life that's actually the right way to live. Like, you can go to Big Sur, and if you're lucky enough to go to Esselin, like, you're like, "This is it." But it's only it because you came from your office, in my opinion.

• 39:08Speaker 00

  Yeah.

• 39:09Andrew D. Huberman?

  And then you go back again.

• 39:10Speaker 00

  Yeah.

• 39:10Andrew D. Huberman?

  You've figured this out. Like, you- the title of this paper, which you're the senior author, is "A Balanced Mind: Awe Fosters Equanimity Via Temporal Distancing."

• 39:22Speaker 00

  Yeah, no-

• 39:22Andrew D. Huberman?

  So it's about time, not about space.

• 39:25Speaker 00

  It is. That's fascinating.

• 39:26Andrew D. Huberman?

  So that's how I think about this. Now, maybe you can tell us about this paper, because I'm getting embarrassed that I've been going way too long.

• 39:32Speaker 00

  This is why we're in conversation, Andrew, which is, you know, you've studied the visual system, and we need more of that knowledge in the science of awe. And I will just make one parenthetical note, which is, I was interviewing Matthias Tonopowski, who was at Berkeley, ran, and then went to the Philadelphia Symphony. I was a music director there, and he said, I was like, and he was, he studies the great, and he's a conductor of symphonies. And I was like, "What's to see?" Music's hard to understand scientifically. It is complicated. I was like, "What's it, why awe and music? Why do we cry? Why do we get goosebumps? Why do we-" I mean, profound. And he's like, "Time. It's all about what it does to our

• 40:13Speaker 00

  sense of time." And so I think there's a hypothesis there to explore. What awe does to the self, and I'm putting together a couple of your comments, is, and Jane Goodall got it most right. And it's, you know, it's so great to study things with science, and then you see someone you really revere-

• 40:35Speaker 00

  Say something and she was, she felt that chimpanzees feel awe. I do too, believe that. So it's a controversial issue. Chimps show, and Franz de Waal alerted me to this, who recently passed away and I just want to pay reverence to him or homage to him. The great primatologist. So he said, you got to look at Jane Goodall and writing about chimps and the waterfall display they show when they are around vast nature. They sit quietly, like around rivers, like that waterfall in Berkeley. They, they look at things, they get goosebumps, they touch things like we would out in nature.

• 41:16Speaker 00

  They rock and they, Jane Goodall said, why wouldn't they feel awe? Or the beginnings of spirituality, which is really being amazed at things outside of the self. So with awe, we, we have a sense of self, interception and the like, and then we connect to vast things out there. And that's what our research documented as kind of a central mechanism of awe or transformation is like, when you're at Yosemite or when you are standing next to that T-Rex skeleton or when you've, you know, when you've thought about the passage of time that happens with life, right? And there are new meditations around that.

• 41:59Speaker 00

  You're like, wow, I am part of something vast. I'm part of evolution. I'm part of nature. I'm part of an ecosystem. And it changes your whole mind, right? It changes the neurophysiology of the mind. Default mode network starts to quiet down, activates vagal tone, and you do feel like you're tethered, as you said, to like music or culture or a political movement or the team you love, right? And it's transcendent. And if you look at where we are today, we need more of that. You know, we need to, to get our young people to be connecting to big things.

• 42:41Andrew D. Huberman?

  As many of you know, I've been taking AG1 for nearly 15 years now. I discovered it way back in 2012, long before I ever had a podcast, and I've been taking it every day since. The reason I started taking it, and the reason I still take it, is because AG1 is, to my knowledge, the highest quality and most comprehensive of the foundational nutritional supplements on the market. It combines vitamins, minerals, prebiotics, probiotics, and adaptogens into a single scoop that's easy to drink, and it tastes great. It's designed to support things like gut health, immune health, and overall energy. And it does so by helping to fill any gaps you might have in your daily nutrition. Now, of course, everyone should strive to eat nutritious whole foods. I certainly do that every day. But I'm often asked, if you could take just one supplement,

• 43:25Andrew D. Huberman?

  what would that supplement be? And my answer is always AG1, because it has just been oh-so critical to supporting all aspects of my physical health, mental health, and performance. I know this from my own experience with AG1, and I continually hear this from other people who use AG1 daily. If you would like to try AG1, you can go to drinkag1.com/huberman to get a special offer. For a limited time, AG1 is giving away six free travel packs of AG1 and a bottle of vitamin D3K2 with your subscription. Again, that's drinkag1, with the numeral 1, dot com/huberman to get six free travel packs and a bottle of vitamin D3K2 with your subscription. I didn't expect that we would land here, at least not so early in the conversation. But there, you know,

• 44:10Andrew D. Huberman?

  we've had Christoph Koch on this podcast talking about consciousness, you know, incredible neuroscientist and really thinker. I've watched his career evolve over the years, and he's continued to evolve his concepts of how to think about consciousness. And, you know, we'll hear nowadays about, oh, like, maybe consciousness is outside the brain. And I think, if nothing else, our brains are important components in it. Maybe not. I don't know. I don't want to do the experiment on myself to find out. Like, if I was to cerebrate it or something, which basically means having your cortex removed. Folks, sorry for the nerd speak. But the idea is connecting through time, like, in our own lives, is a very unique form of awe. So, like, if I hear a song...

• 44:55Andrew D. Huberman?

  And it reminds me when I was like 15 and then all of a sudden, all the, the, the, I call it like the magic library come, that's how the brain works, right? It's like, it's like a Harry Potter, like you take out a book, you see a subject and then all of a sudden the library, the books around it change. And so I'm thinking about the time we did this and the time we did that. And everyone has these notions, but it's very much linked to them. That's one form of linking up through time. Well put. And then there's this other one where you feel something with someone else. You know, you're connected in that moment, but there's this idea, forgive me for getting squishy on here, but there's this idea that maybe your past, present and future is connected to their past and present and future. Yeah.

• 45:38Andrew D. Huberman?

  If you let yourself go there, no drugs required.

• 45:43Andrew D. Huberman?

  If you let yourself go there, you're like, oh, we're part of this together. And that we're sort of moving more now as, as a, as a conscious fleet than as individuals. Yeah. I think that's a very real experience, even for people that are like very resistant to kind of like even the language of, of collective consciousness and things like that. And I think concerts are where we generally feel that. Yep. Because we're, it requires a sort of shared perceptual experience or emotional experience. Yep. And so when you say getting young people connected that way. Yeah. It's very different than like node to node. It's, it's sort of like, it's an openness that comes, first you have to connect to your, your past, present and future. And then you're kind of open to it. I feel like then that, that window opens.

• 46:26Andrew D. Huberman?

  And then if there's one person there or a thousand people standing there, like it's on. Yeah. But if not, and you're just in your, like your experience, you're the person at the party wondering whether or not you have something between your teeth, which is the lamest way to be at a party, but we've all been there, right? Anyway, I'm getting a little outside the box here, but what are your thoughts? What are your thoughts about individual awe experiences like on the awe walk versus a couple on an awe walk versus connecting to a whole mess of people, some of whom you've never met?

• 47:01Speaker 00

  I mean, you've highlighted, you know, this temporal, this dynamic that you're pointing to with respect to awe and the experience of awe, and we're so limited in how we measure experience. And I think you're right. I think that, you know, your first sense of like, one of the most awesome qualities of awe is connecting in your mind through the layers of consciousness and experience that shifts out of the micro to this expansive narrative about your mind, right? And so I grew up around the UCLA campus because my mom got her PhD there at UCLA, at UCLA in the late 60s. And there were eucalyptus trees and then I went to Northern California where there were not as many eucalyptus trees.

• 47:45Speaker 00

  And the first day I was at UC Santa Barbara as an undergrad, I smelled the eucalyptus and it was awe. It was just like, ah, all of these experiences through the olfactory process. Yeah, I was awestruck by that smell, right? And that's through the connecting through time. I am very persuaded by the new literature on brain synchronization that we are, and I talk about this a bit in awe, and there's just new science coming out. We're always syncing up with other people, you know? When a nine-month-old listens to music, they are syncing up to the sounds and rhythms of their culture's music, and they're synced up physiologically with whomever is in their midst. When we go to a concert or we watch a sporting event, you know, if you're, if you like sports,

• 48:30Speaker 00

  your heart rate is syncing up, your brains are synchronizing. It's, and that in some sense is the materialistic account of collective consciousness. We're all sharing brain patterns and awareness. And I think that it's, it's part of some of our deepest forms of awe, you know? And music, now the current science of music is like, it is very hard to get people to think collectively in the same way. You know, when you teach a classroom, it's impossible, but music does it within milliseconds, right? When you talk to people who've been to Taylor Swift shows, who are Swifties.

• 49:12Speaker 00

  It's serious, right?

• 49:14Andrew D. Huberman?

  They are instantly bonded.

• 49:17Speaker 00

  Yeah.

• 49:17Andrew D. Huberman?

  That's the...

• 49:18Speaker 00

  United in like a moral cause almost, or an identity cause. So that's profound. It's very hard work to do. And when Jonathan Haidt and I wrote about awe early in our careers, you know, we were like, we need these emotions to make us be part of collectives. Because we are a very collective species. It was one of our signature strengths is to fold into groups and to cooperate and share. It's hard work. It's vulnerable to exploitation. And awe is one of the fastest pathways. It's through what you're talking about, through physical dancing together, chanting together,

• 50:00Speaker 00

  sporting events together, what Emile Durkheim called collective effervescence, right? Music, just syncing up with each other, feeling like we're part of this vast group, sharing a sense of humanity, a sense that we all suffer in the same way, or exult in the same way. And it's profound, you know? I don't think we'll ever get this with science, but I love, you know, yeah, I've had all these conversations about awe and musical awe. I'm like, when's a time, and I could ask you this question, when being at a concert has changed your life?

• 50:38Andrew D. Huberman?

  Oh, I mean, there's some of the most important, not just memorable, but important experiences of my entire life.

• 50:44Speaker 00

  So tell me about one or two.

• 50:45Andrew D. Huberman?

  My sister listened to the Grateful Dead and Cat Stevens and all that kind of stuff. And from the first time I heard, people will immediately think Bullet Belt and Mohawks, but I was a punk rock kid. I mean, I'll never forget, like, my friend, who's now well-known in the skateboard community, Jim Thebow.

• 51:04Speaker 00

  I know Jim.

• 51:05Andrew D. Huberman?

  You know Jim?

• 51:05Speaker 00

  Yeah.

• 51:05Andrew D. Huberman?

  He's a close friend of mine.

• 51:06Speaker 00

  I take songs with Jim.

• 51:07Andrew D. Huberman?

  Do you?

• 51:08Speaker 00

  Yeah.

• 51:08Andrew D. Huberman?

  I texted with him this morning.

• 51:09Speaker 00

  Say hi.

• 51:10Andrew D. Huberman?

  We text each other every morning. The great Jim Thebow. He basically runs skateboard. He's the dean of skateboarding, the quiet dean.

• 51:15Speaker 00

  And good friends with Tommy Guerrero.

• 51:16Andrew D. Huberman?

  Good friends with Tommy Guerrero. Jim gave me my first cup of black coffee. He was the person who inspired me to start journaling when I was 14. I was put on out of sympathy onto thunder trucks. And at the time, he was around the factory, which at that time was over in... Third Street, where all the Hunters Point, on Yosemite. But anyway, Jim gave me a tape, because back then it was tapes. A band called Crimp Shrine, which is from Berkeley. And they were on Lookout Records, which eventually were first releases of Green Day. I wasn't so much, forgive me, I liked those guys, I know some of them, but I was su-

• 51:58Andrew D. Huberman?

  I heard that tape, it was like, this is amazing. Like, this is amazing. Like, I've never heard anything quite like it. Yeah. It was super raw, it was, and then, I, I was like, I need more of this. It was like, it was like a drug. I was like, I need more of this, whatever this is. Yeah. And so he gave me a Stiff Little Fingers tape. And that was just it. And then it was Stiff Little Fingers, Operation Ivy, Rancid. I mean, I could easily, like, do a whole, literally a thesis, on that whole kind of era and genre of punk rock. I'm a huge Joe Strummer fan. Yeah. Uh, Mescaleros and, uh- Yeah. Biggest Rancid fan there ever was. I'm blessed to be good friends with Tim Armstrong these days, but I only met him later in life.

• 52:40Andrew D. Huberman?

  And that still freaks me out, because we're close friends. But whenever I see him, it's still, I'm like, that's Tim Armstrong, because there's the four- Talk about time travel, that's the fourteen, fifteen-year-old version of me. Those guys are a bit older, and they were like gods in the Bay Area, for our scene, you know? And then when they made it, you know, and they're just still so good. Yeah. The show that changed everything for me was, this would be somewhere between ninety-three and ninety-four, a little club, it was either called The Stage House or The Stage Coach in Santa Barbara, that was near the railroad tracks downtown. And it was, um, Rancid playing with Sick of It All, which was a east coast hardcore band, which, you know, and, and my now good friend Toby Moore's was there.

• 53:23Andrew D. Huberman?

  And I remember going there and being kinda scared. I, I mean, I'm kinda like, move my way around. Uh, it was just, like, those guys were older, it was, it had a kind of violent feel. Yeah. They were from Albany and West Oakland and- Yeah. Some, some, some, there was an edge there, and I remember thinking, this is exciting. I feel very much a part of this. I love the music.

• 53:46Speaker 00

  Yeah.

• 53:46Andrew D. Huberman?

  I know every lyric and I'm a little bit frightened and I love it. And I think it was just, you know, the, I just got the adrenaline back. And there's a little bit of, you don't know what is gonna happen. And it feels a little dangerous, but it's mostly benevolent. And it's an irreplaceable feeling. And, and I think about it sometime, I think about a lot of the time.

• 54:10Speaker 00

  Yeah. And you know, thank you. And I, you know, when I was writing this book on awe, some forms of awe, you know, there are eight wonders that give us awe, you know, some are, you kind of understand them. Nature is pretty straightforward, spirituality, meditation, you know? And music, and your description of it exactly, exactly captures how rich it is and complicated, which is, there is something about that sound. And the acoustic patterns that come through your eardrums and head into your auditory cortex. And you give it meaning and suddenly you're remembering things and bonding with people and the insta friends, like you said, for life.

• 54:54Speaker 00

  You know, brothers and sisters almost that, and you're like, this is what life's about. And Susan Langer, a philosopher, really got it right. She's like, music is this tonal language of emotion and identity. And awe in music, very fitting with our conversation, is when those sounds come into you, move you and connect you to something that is what you care about in life, you know? I remember, I grew up, I was very lucky to grow up in Laurel Canyon in the late 60s. And there was more music there than I, almost anywhere in human history, you know? From, you know, the mamas and papas and Frank Zappa and-

• 55:37Andrew D. Huberman?

  Jim Morrison was out here.

• 55:38Speaker 00

  Jim Morrison was living there and the Doors and the, you know, Bob Dylan was passing through and the Bird, it was a joke, you know? It was everywhere.

• 55:46Andrew D. Huberman?

  That's wild, just to think about how much incredible music was being created.

• 55:50Speaker 00

  Oh, man, you know, the Beach Boys were, you know, at-

• 55:54Andrew D. Huberman?

  I mean, weren't Fleetwood Mac back in Topanga?

• 55:57Speaker 00

  Yeah. I mean, it was like, and I was eight and nine and just to, you know, to grow up on Bob Dylan. And when I saw about the recent film with Timothy Chalamet, I start crying. You know, I was just like, this is life, you know? Yeah, and so that's why we study awe, you know? It, it, and, and, you know, music is one of our great technologies. There's now research showing it's good for chronic pain. I think it's a frontier in healthcare and, you know, just giving people contemplative, meditative approaches to music and, and awe is part of the answer. And you and I shared yet another thing, Andrew.

• 56:37Speaker 00

  You know, when I grew up in the foothills of this area as a teenager, Ted Nugent and, you know, it was poor, you know, area, Ted Nugent, ACDC, and that's all fine. And when I first heard the Sex Pistols in, I was lucky to be in England when Nevermind the Bollocks came out. And I was in a working class, fighting town. And I heard that, I was like, that's it. And then that led me to Iggy Pop, who's one of my moral heroes, so, you know.

• 57:09Andrew D. Huberman?

  Amazing, who's really into qigong, apparently. I heard him like years ago on the radio and, and someone was asking like, how does he stay in such good shape? And he's just tons of qigong breathing.

• 57:19Speaker 00

  Yeah.

• 57:20Andrew D. Huberman?

  Wild, wild, wild. You know, it's interesting because a lot of music has lyrics and a lot doesn't. But there's something that feels kind of divorced from language about the experience that we're talking about, even though there's lyrics tied in there. And what brings that to mind is there's a really good book, one that I like anyway, called A Fighter's Heart by a guy named Sam Sheridan. His wife actually wrote that movie Monster with Charlize Theron. I think is the actress that played her. And, and I don't know Sam, but, but there's this description of all these different martial arts forms and he explores them all and there's this great line in there, because I've done a little bit of boxing and sparred a bit. I don't recommend, as a neuroscientist, how can I recommend it?

• 58:04Speaker 00

  Yeah, what were you doing?

• 58:05Andrew D. Huberman?

  You get hit. Oh, I was, and I was actually in my 30s, but anyway, I was working some stuff out. But do not recommend the sport, yeah, the training, yeah, but you don't want to get hit in the head. Not good for your brain whatsoever. But he talks about how fighting with someone, sparring or fighting with someone is, he said it's like a It's one of the most bonding experiences that you'll ever have.

• 58:29Speaker 00

  Yeah.

• 58:29Andrew D. Huberman?

  Because you're in this primitive, non-language state.

• 58:33Speaker 00

  Yeah.

• 58:33Andrew D. Huberman?

  I mean, he actually likens it to a one-night-stand. He says something like, "Oh, you know, you're sharing bodily fluids with somebody that you barely know, but you feel connected."

• 58:41Speaker 00

  Yeah.

• 58:41Andrew D. Huberman?

  So, I don't know if that's the best. It's certainly not the most politically correct way to put it. But I understand what he's talking about.

• 58:47Speaker 00

  Definitely.

• 58:48Andrew D. Huberman?

  You're in this moment of you're both vulnerable.

• 58:51Speaker 00

  Yeah.

• 58:52Andrew D. Huberman?

  In the case of the fighting, you're both vulnerable. You're trying to hurt each other. You're also obeying some rules.

• 59:00Speaker 00

  Yeah.

• 59:00Andrew D. Huberman?

  Right? It's not anything goes. And he talks about how it transcends language.

• 59:05Speaker 00

  Yeah.

• 59:06Andrew D. Huberman?

  And that creates a forever bond. And it's true.

• 59:09Speaker 00

  Yeah.

• 59:10Andrew D. Huberman?

  Right? Didn't do a ton of Spahn, but you have a respect.

• 59:12Speaker 00

  Yep.

• 59:13Andrew D. Huberman?

  You went through something hard together.

• 59:15Speaker 00

  Yeah.

• 59:15Andrew D. Huberman?

  Even if it's only three, three-minute rounds. Like, that's it. It's real. But it's separate from language. And earlier, we were talking about the experience of emotion as this kind of triad of the feeling, the motor component to it, and language. But I do think that maybe the language piece can go.

• 59:37Speaker 00

  I'm with you in some sense. Darwin wrote about the motor components, got a lot of it right. William James was about the body, you know, and the physiology. And, you know, language is what we rely on as social scientists, but I think it's, as William James said, when he tried to describe his experience of transcendence, when he took laughing gas and it led him down the path to understand spirituality, he's like, "Words are tattered fragments. They barely touch the real thing." Yeah, and I just want to dwell for a moment, you know, part of awe. And I learned this, like, talking to veterans, you know? And I did work with Stacey Behr, and we did this Sierra Club research, getting veterans out on the rivers.

• 1:00:20Speaker 00

  And he's one of my heroes in the book, of getting tens of thousands of veterans to find their awe in nature, you know? And these are guys who've lost limbs and they're rock climbing, you know? And it's just like, like, there's a lot of awe when you're right at the edge of life and there's violence and there's a lot of horror, carnage, et cetera, but there's awe. And I love your idea, and I think any teacher of the martial arts would say that's the point, is that we can transcend death or violence by...

• 1:00:54Speaker 00

  Martial arts by performing them and and and putting them into a contemplative form for the body. One of my favorite movies, if not my favorite movie is Raging Bull, man, and Martin Scorsese, like Jake LaMotta and Sugar Ray have these epic battles and they look at each other, you know, and one of the great scenes and they're just like, we're united. This is we're way beyond the fight, you know. I think you're right. I think it's part of this transcendent moment that of people crashing into each

• 1:01:33Speaker 00

  other. Mosh pits. They are one of my favorite objects of study and awe and mosh pits have a law, a set of laws to them.

• 1:01:43Andrew D. Huberman?

  Yeah, people have studied like the sort of the physics of it.

• 1:01:46Speaker 00

  Yeah, no, it's like, and you think you're crashing and you are, you're bruising yourself, you know, but there's something transcendent there about what we find.

• 1:01:55Andrew D. Huberman?

  I could be wrong, but I think Raging Bull, I think that the soundtrack was Clash inspired.

• 1:02:00Speaker 00

  Was it really?

• 1:02:01Andrew D. Huberman?

  There's something about it in the documentary, which I highly recommend, called The Future Is Unwritten, which is the Joe Strummer thing where some, there's some link up between the Clash. I think Scorsese says, you know, the Clash inspired the soundtrack to Raging Bull or something like that.

• 1:02:14Speaker 00

  Really?

• 1:02:15Andrew D. Huberman?

  Anyway, he's a big Clash fan, so, um, or, yeah.

• 1:02:17Speaker 00

  All right, Andrew, I get to ask you one more question.

• 1:02:19Andrew D. Huberman?

  Yeah, yeah.

• 1:02:20Speaker 00

  So why is Joe Strummer a person of moral beauty to you? One of the sources of awe is we're amazed by people's courage and strength and kindness and justice. So why Joe Strummer?

• 1:02:31Andrew D. Huberman?

  Oof, man. All right, I'm gonna try and keep this brief. Um, I mean, just to give you a sense of how, what an impact he's had on me. I mean, I've always worn these button down black shirts even before I was public facing. Um, cause I saw him do a show, um, uh, Mescalero show. I wasn't there, but he, I, by the way, Joe Strummer and the Mescaleros, I actually think is better than The Clash. Clash was a short run. It was only five years. Yeah. Only five years, pretty much. And then they're done. So it was one of one of The Clash and then, and then he came back with the Mescaleros and just incredible. I mean, they're masterpieces. Yeah. Produced in part by my friend, Tim Armstrong. He went to Hellcat Records. He went to a

• 1:03:13Andrew D. Huberman?

  small label. Um, he also sang songs with Johnny Cash for, where, with Rick Rubin. I actually know the story of that because I'm friends with Rick and I insisted on him telling me the story. So sometime I can tell you that. But, I mean, masterpieces late in life. And there was a show that, that Strummer played where he was wearing his black button down, soaking in sweat, like soaked in sweat. And he just wouldn't take the thing off. Like he might've rolled up like one cuff. Yeah. And I was like, that's punk as fuck. I was like, that guy is so rad. And he was in, and he died at 50. We're the, I'm 50 now. Died at 50. I go see the mural of him right off, um, it's right off Tompkins Square Park, uh, in Alphabet City. Every time I'm in New York. Nice. Just go like see it. The Aviator says, future is unwritten. You can go there, pay

• 1:03:56Andrew D. Huberman?

  your respects. I've talked to Rick about this a lot. Like what was it about him? Yeah. Cause they were close friends. I never met Strummer. But I think there's three reasons. One is, um, he had that Bob Dylan like ability to write lyrics that you're not, especially with Mescaleros, where you're not really sure what the song's about. But it makes sense. Not just because it's beautiful, but you feel like he's tapping into something more fundamental than what the lyrics are actually saying. Beyond language. Yeah. The theme of our talk. A great song, um, for instance, would be like On The Road To Rock And Roll. Like it, that could be about being on tour or something, but it transcends something obvious. Nice. The other thing is, is the way he, he, uh, used his breath was, um,

• 1:04:43Andrew D. Huberman?

  Like, there is a, his intonation is like unparalleled.

• 1:04:47Speaker 00

  Yeah.

• 1:04:47Andrew D. Huberman?

  And then Rick was the one who really helped me understand. Cause during the summer, I go hang out with Rick whenever I can. And winter too. And we watched documentaries, including Clash documentaries. And I asked him, I was like, what was it? Like, why does he have this thing? Cause he said these incredible things, you know? He would say things like, you know, you gotta bring humanity back into the center. And those are really beautiful quotes, but like a lot of people give beautiful quotes. And Rick, in very Rick Rubin style, said, everything he said, he brought his whole life experience into those statements. And I was like, just the statements, like the quotes?

• 1:05:27Speaker 00

  Yeah.

• 1:05:27Andrew D. Huberman?

  You know, like the, you know, we gotta bring the humanity back into the, and he goes, no, everything he said. It was like, you got the sense that he was bringing all of himself to it, even if he was being kinda quiet.

• 1:05:38Speaker 00

  That's cool.

• 1:05:39Andrew D. Huberman?

  And I go, okay, so this is clearly on a plane of understanding that I can't put language to, right? What does that even mean? That's like, half the things Rick says, it's like a riddle mixed up in a poem, you know, put out there, you know?

• 1:05:52Speaker 00

  As a principle.

• 1:05:53Andrew D. Huberman?

  As a principle. And you're just like, what the hell does that mean? But, but it feels true. And I think that, you know, and Rick's superpower is that Rick knows what a true feeling feels like.

• 1:06:06Speaker 00

  Yeah.

• 1:06:06Andrew D. Huberman?

  And he knows what a false feeling feels like. And he's only interested in truths, period.

• 1:06:13Speaker 00

  And that's the challenge of the science that I'm part of, is exactly that. It's like, there are all these layers of meaning and representation and, you know, and we try to figure out true moments of awe with all of our measures. And, and it is this, like, it's all coming together as a, a package that tells us it's happened.

• 1:06:32Andrew D. Huberman?

  So we can think about things that promote awe. The awe walk, going small to large aperture, maybe back again.

• 1:06:38Speaker 00

  Yeah.

• 1:06:38Andrew D. Huberman?

  Like, I guess we shouldn't assume that it's unidirectional. You know, coming back into our home after something big is, there's nothing like that, right? The dog, the kids.

• 1:06:48Speaker 00

  Yeah.

• 1:06:49Andrew D. Huberman?

  The spouse, the whatever, you know, like those little, the plants, you know, that, you know, so it runs both ways. It's no fun, but we should probably talk about some of the inhibitors of awe. Because as I step back from what we're talking about today, and I think, okay, language? It can be part of it, but it can also, in molecular biology or genetics, we call it a dominant negative. It's like a gene that basically suppresses a set of functions.

• 1:07:16Speaker 00

  A ton of stuff.

• 1:07:16Andrew D. Huberman?

  There's a joke around molecular labs and neuroscience labs that you'd be like, that person's a dominant negative.

• 1:07:21Speaker 00

  I now have a new phrase I can use.

• 1:07:24Andrew D. Huberman?

  Yeah, you don't want to be called a dominant negative. I call people that in my head a lot online. I go, oh man, that person's dominant negative. They're not contributing to the greater good. They're just like... So there's, you know, language can be that, or be neutral, be positive, but can definitely be that. And then, there's something about being over-identified with self. You know, so, on the recommendation of Tim Armstrong, someone you wouldn't associate with the Grateful Dead, he was like, "You gotta listen to the Grateful Dead." And I was like, "What? What? This Tim, the Tim Armstrong, Transplants, Rancid, Operation Ivy, telling me I should listen to the Grateful Dead? He's a big, he's a huge music fan of all sorts of things."

• 1:08:05Speaker 00

  Yeah.

• 1:08:06Andrew D. Huberman?

  I said, "Why?" And he said, "They're punk rockers." And I said, "What are you talking about?" And he said, "Yeah, they, they played a different show every night. That's how they're..." I'm not gonna keep doing his, I can do a pretty decent Tim for those, but, apparently they're, the people that followed them, that was a big part of it. It was all, all new, right?

• 1:08:33Speaker 00

  Every show was unique.

• 1:08:34Andrew D. Huberman?

  Started getting really into listening to the Grateful Dead in the last couple of years, and then I started listening to documentaries, biographies of them. And there's this amazing moment in one of them, I can't remember which, where somebody says, "What killed it? What killed the collective of music? Like, that feeling?" And the answer someone gave was cocaine. And then the question was, "Why cocaine?" And someone said, "'Cause cocaine's all about me. It's the me-drug."

• 1:09:08Andrew D. Huberman?

  So I was like, whoa, I'm a neuroscientist, so I can tack that to, you're talking about dopamine

• 1:09:12Speaker 00

  Right.

• 1:09:13Andrew D. Huberman?

  and adrenaline. And it's when dopamine and adrenaline are elevated, that's a very, I mean, amphetamines,

• 1:09:21Speaker 00

  Right.

• 1:09:21Andrew D. Huberman?

  especially.

• 1:09:22Speaker 00

  Yeah.

• 1:09:22Andrew D. Huberman?

  It's, it becomes a me thing.

• 1:09:24Speaker 00

  Yeah, that's fascinating.

• 1:09:25Andrew D. Huberman?

  Every idea that's

• 1:09:26Speaker 00

  Yeah.

• 1:09:26Andrew D. Huberman?

  mine is the thing that needs to happen.

• 1:09:29Speaker 00

  Right.

• 1:09:29Andrew D. Huberman?

  It's the important thing. If not out there, it needs to happen, like, that's the only thing that matters. Very different than cannabis, very different psychedelics, very different than just the sober experience, where it's kind of a downer, but then the non-intoxicated experience of just being with the music, no substances. So I'd love your thoughts on how certain chemical states and, but more broadly, how meanness, self-interested states are a dominant negative for awe.

• 1:09:58Speaker 00

  That was the best entrance into that question I've ever encountered. You know, it's amazing, Andrew. You know, I grew up for three years, formative years in Laurel Canyon, sixty-eight to seventy, and then we moved to the foothills of the Sierras in Northern California, and it was peak Laurel Canyon, Joni Mitchell and the Byrds and the Beach Boys and, you know, it

• 1:10:19Andrew D. Huberman?

  Jealous.

• 1:10:20Speaker 00

  Yeah.

• 1:10:20Andrew D. Huberman?

  Envious in a positive way.

• 1:10:22Speaker 00

  When my brother passed away, and he was my brother of awe, you know, fourteen months younger, and I was in this reflective period, I started reading a lot about Laurel Canyon, and they made the same point, which is, kind of things shifted after we, you know, in the early seventies, and the historian said it's cocaine, that it moved from, you know, marijuana and mushrooms and psychedelics a bit, but really, you know, people playing music, you know, Joni Mitchell or Graham Nash or whomever it is, and then suddenly cocaine comes, and the whole spirit changed. Yeah, I think the great enemy of awe is meanness, is what Ralph Waldo Emerson, who was one

• 1:11:06Speaker 00

  of our great writers of awe. You know, he has this moment out in nature, cold day in Massachusetts, sees this forest and he, you know, he's like standing on the bare ground, my head bathed by, by there and uplifted into infinite space. There's that uplift that you described earlier of awe. All mean egotism vanishes. And that's awe, you know, awe quiets the self. And when you look at where we are, you know, gene twangy, you know, longitudinal data, we're more self-focused. You know, we're taking, a quarter of the pictures that we take are of the self. It's preposterous. It's pretty crazy.

• 1:11:49Speaker 00

  It's, half of the photos we take are of the self, or the self with another person or another thing. It's perverse, you know. The world has become more narcissistic. We're led by narcissists. It's been, you know, it's just taken as a default, and it's not a default. It's a, it's a corruption of our minds. Because the mind, as you described earlier, is very good at looking at other people, at making eye contact, at seeing their beauty, at hearing their words, at looking at collectives, discerning patterns of nature or collectives. And all of that works against awe, right? That, you know, if I am focused on myself, I'll feel

• 1:12:33Speaker 00

  less awe. If I am worried about my striving in society, or my bottom line in my bank account, you know, or thinking about money, it countervails awe. So, yeah, I, I think, you know, that's why awe is important for our times. We are in this, for various reasons, this period of too much self-focus. It's costing young people. It makes them anxious, you know. And they gotta, they gotta, they gotta go dance. They gotta hear some music. They gotta share stuff and go backpacking or whatever it is, you know, and just to get out of the self.

• 1:13:08Andrew D. Huberman?

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• 1:13:52Andrew D. Huberman?

  In a follow-up test, I could confirm that this strategy worked. My blood lipids are now back where I want them, in range. Comprehensive lab testing of the sort that Function offers is so important for health, and while I've been doing it for years, it's always been overly complicated and expensive. But now, with Function, it's extremely easy and affordable. To learn more, visit functionhealth.com/huberman and use the code HUBERMAN for a $50 credit towards your membership. The example you gave of sports earlier, I think, is an important one, only because I think some people, not me, but some people will, "I don't really want to go camping or backpacking." I do. I spend as much time in Yosemite as I can. The dancing concert, you know, maybe that's not for them.

• 1:14:36Andrew D. Huberman?

  I do think, I'm not a big professional sports fan. I like a few things, but it is kind of interesting to put this lens on, like, when I see a game. One of our members of our podcast team that's not here today is, like, just obsessively excited about professional football and Seattle Seahawks. So this was a good year for him. And I have to believe that when he goes to see his favorite team play in the Super Bowl and win the Super Bowl, that it's not just about his relationship to the team.

• 1:15:06Speaker 00

  It's transcendent.

• 1:15:07Andrew D. Huberman?

  It's about being a kid and everyone else there in a... Seahawks jersey is like they have, they must feel a connection.

• 1:15:16Speaker 00

  Totally.

• 1:15:16Andrew D. Huberman?

  Because they presumably, the super fans know that the other super fans know the history.

• 1:15:20Speaker 00

  Yeah.

• 1:15:21Andrew D. Huberman?

  They know how important this is.

• 1:15:22Speaker 00

  Yeah.

• 1:15:22Andrew D. Huberman?

  They know all the trials and tribulations of the team and on and on. And so it's, um, gosh, it's so different. I'm just realizing like it's the, it's the furthest thing from like doing a PhD in the sciences. Folks, doing a PhD in the sciences is a lot of fun. It's a hell of a lot of work and there's nothing else quite like it. It's irreplaceable.

• 1:15:42Speaker 00

  It is.

• 1:15:42Andrew D. Huberman?

  I wouldn't redo it for any other way, but it is a very like you're, it's a very solitary thing.

• 1:15:48Speaker 00

  It is.

• 1:15:48Andrew D. Huberman?

  Like you don't even cross, you cross the finish line, your advisors there, your family comes, but it's, it's like, it is a tunnel like this big. Going to the Superbowl to watch your favorite team play is you're going through that, the tunnel with, you know, millions of people.

• 1:16:03Speaker 00

  One of the joys of awe science, you know, we gathered stories of awe from 26 countries and it's one of my favorite parts of this research. And this is like India and Brazil and Poland and Chile and Mexico and Japan and Korea, South Korea and Russia, and we everybody. We brought them in, got these stories. And you know, like what is vast and mysterious? What gives you goosebumps? What's amazing or awesome to you? And when you get stories from Brazil or Argentina, they're going to write about, they're going to tell you about football, you know? And, you know, when you get stories from parts of the United States, they're going to talk about, you know, American football and baseball.

• 1:16:45Speaker 00

  You get stories from Boston, it's, there's going to be a Red Sox story. And we have not studied sports in my emotion science because most emotion scientists are not good athletes. They're picked last in grammar school. They're grouchy about sports and yet it's super emotional. And I will tell you a story that has science and personal wisdom. As I, I gathered these stories, like God, you know, part of collective effervescence, just like Taylor Swift or being in a punk mosh pit is also sports. And, and just like, uh, it is awesome to follow a sports team and be there live. And there's this great obscure sociology paper that said,

• 1:17:29Speaker 00

  Being a fan of the Pittsburgh Steelers is like being in a religion. Because you have your rituals, they have these towels they sing around. You think of yourself as the Steeler Nation. They talk about godlike experiences on the field. They have these spiritual moments where in freezing days, they'll take off their clothes and cheer and cry together. And I was teaching this recently, and there were two Steeler fans in the audience. And they're like, that's exactly it. But I'll tell you more. Like, everywhere you go, if you're a fan, a Steeler fan, there are Steeler bars that you can go to. And when the Steelers play, they're gonna be Steelers fans.

• 1:18:12Speaker 00

  And if you're a kid and the Steelers lose, somebody who's old will tell you, I remember when we lost in 1983, and we'll recover, we'll, you know, we'll have this expansion of time. It was so rich to me, you know? It was like, we love sports, you know? Sports, the Olympics are old, they're 3,000 years old. The ball court games in the Maya, you know, in the Mayan traditions are, were amazing ways to gather community and become collective, right? So, you know, it was really eye opening for me just to sense the awesomeness of sports. And one of my great joys of writing the book was to talk with Steve Kerr, who was coaching the Warriors at the time. He's a righteous guy, you know?

• 1:18:57Speaker 00

  He is a person of truth and just getting a sense of like, how awesome it is to, I mean, for him to coach a game, and the Warriors were in this amazing period, and look up into the stands and 10,000 people are dancing. Because of your coaching, you know? I was like, that's pretty good.

• 1:19:17Andrew D. Huberman?

  Yeah, he's really tapped in, isn't he? He's a meditator and wildlife experience and.

• 1:19:23Speaker 00

  And trauma early, you know?

• 1:19:25Andrew D. Huberman?

  His dad.

• 1:19:26Speaker 00

  Losing his dad.

• 1:19:26Andrew D. Huberman?

  Yeah.

• 1:19:27Speaker 00

  And, and that orienting him to what really matters.

• 1:19:31Andrew D. Huberman?

  I'm thinking about the things that inhibit awe, but I'm also thinking about. Solutions. Yeah. You know, it sprang to mind that, you know, it's funny. Sometimes I get tacked to like ice baths for some, look folks, that was a whim, right? I mean, that was a whim. I mean, sure, I've done some cold plunges. I gotta do them, that sound good. Yeah, it's fun. I mean, you know, it's psychologically painful and you feel better afterwards. And it'll make you, it'll make anyone mentally stronger because cold is a universal stressor. But you know, it gets kind of a bad rap because mostly because people don't like doing it. Everyone loves the sauna. It's kind of funny. Everyone's cool with sauna and the Finns love the sauna and it's a social thing for them. And one thing that I think has been overlooked, and it just sprang to mind now, so I overlooked it as well.

• 1:20:16Andrew D. Huberman?

  It's that, you know, there's this thing that's wonderful about experiences that we can have with other people, but that we can also do on our own. And when we do them on our own, we know other people are doing it on their own too. And so it's kind of a, it's a different version of what we've been talking about. And you know, the quote unquote, health and wellness community, they take some heat. Like people, oh, it's all about supplements, all about cold plunges. You know, and I've got like a, like a particular finger I hold up when I hear that. But it's not about that. There's this deeper layer that's much more important that's formed over the last, I would say, five to 10 years. Cause it used to be meditation, breath work. Esalen, great, love Esalen. Yeah. Amazing, incredible place. Historic.

• 1:20:58Andrew D. Huberman?

  Historic and many important things actually happened there that people don't even realize in terms of shifting world politics and world peace. Yeah. They brought the Russians in there. For, for example, to end the Cold War. Yeah. I mean. And Gorbachev. Yeah, incredible, right? But you know, so it used to be these isolated pockets, but now, you know, people get together to sauna. People get together to do breath work. People get together to cold plunge. And of course, for thousands of years, humans have been doing this. This is not a new thing. And people look at that and they go, this is wacky or it's about the marketing of this. Actually, I, I think that there's a connection that's formed among people who want to take good care of their health. They want to have some control over their state. Because otherwise, the world will take control of it for you.

• 1:21:42Speaker 00

  Yep.

• 1:21:42Andrew D. Huberman?

  And meditating is a very solitary experience for most people. So there's something pretty nice about going to a banya. I love banyas, Russian banyas. And then also doing the sauna on your own or cold plunge on your own. And I think that what it builds is a community that is linked on social media. So from now on, when I see people doing things that I go, oh, cool. Like, I like a bit of that. I don't maybe do it every day or I do that every day too. Get to see my morning sunlight. The notion that there's a community being built. That was the original intention of social media.

• 1:22:11Speaker 00

  Yeah.

• 1:22:12Andrew D. Huberman?

  And so I think social media can have this dominant negative effect on awe and day to day experience. So a question is, are there ways? Surely there are, but how could we build more of a sense of like this communal feeling? Leveraging what people are already doing. They're already on their phones and scrolling. Hopefully, they're also doing things to benefit their health to make them feel less isolated. Because as Jonathan Haidt and others have pointed out quite correctly, it can really fracture us into the me, the ego version where it's... But it's kind of the perfect venue to connect people also. So I don't expect you to come up with any answers right on the fly, but I feel like it's not going anywhere.

• 1:22:56Andrew D. Huberman?

  So how could we build or glean a more sense of a community through things that we're doing, actually doing in our daily lives? Is, I think, a question that's worth exploring.

• 1:23:08Speaker 00

  It's profoundly important. You know, the preceding question is like, what are the enemies of awe? What gets in the way or the barriers? And you just nailed a couple, you know, online life. And I think Jonathan Haidt is right that it's not only anxiety producing, but we don't think about the opportunity costs of like... It deprives me of awe, you know, and in our study of 2,600 people around the world, what makes them feel awe, no one ever said, being on Meta or Facebook or, you know, or, you know, or Instagram. There are a couple of reasons, worries I have about online life and I'm kind of working

• 1:23:51Speaker 00

  on this now, you know, and one is, is the content itself, which is, you know, it's been algorithmically designed. I was at Facebook when some of those algorithms I was advising there were set in place of like making people hate each other and not demonstrate all of our, all the wonderful things about human beings, which are ample. And then online life disrupts sharing and the technologies of today have disrupted sharing. So we don't share music like we used to share. We used to listen to music together. That's down. Going to movies is down 40%, right? That used to be a very important collective cultural experience.

• 1:24:34Speaker 00

  Did you see the latest Scorsese or Pixar or whatever? Now it's streaming, right? So I really worry about that. And I think the next challenge in, in the technological world and the new, the social media and the platforms is, is like you said, how do you enable the sharing of experience? You are absolutely right. A lot of what we do for our bodies in the wellness space has a massively important community basis to it. Where suddenly you're not, you know, meditating and breathing, but you're also sharing your mind and your experience.

• 1:25:15Speaker 00

  You're not, you know, listening to music, you're sharing an understanding of the music together and its cultural history. One of my favorite examples is farmers markets. They were nonexistent in the 90s, right? And they used to be very common in American culture and now there are 9,000 farmers markets growing. And yeah, people go to buy kale and get the honey and, you know, the fresh bread or whatever, but they're also going because it's community, it's profound community. And we derive a lot of benefits from that, profound benefits, 10 years of life expectancy, community.

• 1:25:50Andrew D. Huberman?

  10 years?

• 1:25:51Speaker 00

  10 years.

• 1:25:52Andrew D. Huberman?

  Oh, my goodness, there's so much obsession these days around what sport allows you to live the longest. Turns out, it's like pole vaulting, which most people aren't going to do, sprinting, gymnastics, the stuff that involves a lot of jumping and landing.

• 1:26:03Speaker 00

  Is that right?

• 1:26:03Andrew D. Huberman?

  And

• 1:26:03Speaker 00

  Really?

• 1:26:04Andrew D. Huberman?

  And fast twitch activity, yeah. I mean, there are a bunch of other features there about like who's biased to go into those sports and whatnot, but yeah, I mean, I think it's in keeping with this idea that like getting your heart rate way, way up and moving quickly as you as quickly as you safely can, like once a week at something.

• 1:26:18Speaker 00

  Yeah.

• 1:26:18Andrew D. Huberman?

  Cool. Is probably a good idea, but the greatest benefit seen there is something like five to eight years. So you're talking about a 10 year benefit.

• 1:26:26Speaker 00

  And that's a meta-analysis of 350,000 participants. So that's that you can go to the bank with that, like social community, very good for the body. I think it's the greatest challenge of our, our social media and our, our platforms. And I've advised at Facebook, 2010 to 2015, Google, Pinterest, a little bit of Apple, and I keep telling them like, you know, this is the singular challenge and it's so, it's hard. It's, you know, technologies are asynchronous, you know, hey, I'll send you a text and 18 hours later, I hear from you, you're not making eye contact, the visual connection is degraded.

• 1:27:07Speaker 00

  You know, Steve Pinker observed rightly so, like when I'm on Zoom, I have to look at the down to see the camera or whatever, or I look at the screen. So my eye contact is going down. I'm not making eye contact like we are. It's just the technology works against it. And I think it's the hard problem of the social media platforms is. Can they do what you're aspirationally asking for, which is like, get us to feel connected? You know, Mark Zuckerberg, the original statement about Facebook was open and connected. And I think they failed. And I think we gotta, we, it's, it's the challenge of our times.

• 1:27:48Andrew D. Huberman?

  I know Mark a bit, and I, I know, you know, I trust he wants that.

• 1:27:54Speaker 00

  I know.

• 1:27:55Andrew D. Huberman?

  I really do. I know some people will, will push back on that statement, but I actually know that he wants that. And I know some of the folks in the leadership at Instagram, they want that.

• 1:28:07Speaker 00

  I know.

• 1:28:07Andrew D. Huberman?

  Like, these people actually have very healthy

• 1:28:10Speaker 00

  Yeah.

• 1:28:10Andrew D. Huberman?

  personal lives.

• 1:28:11Speaker 00

  Yeah.

• 1:28:11Andrew D. Huberman?

  They understand the value of connection, both at the level of the family, friendships, but also at large. They want that.

• 1:28:18Speaker 00

  Yeah.

• 1:28:19Andrew D. Huberman?

  I think that maybe, I'm being optimistic here, but maybe AI will offer an opportunity for that, as opposed to divorcing us from gathering and seeing facial expressions and hearing of voices together, or observing other things. You know, I, the, I do think that right now, the way that most social media experiences land is the exact opposite of awe. I will say that because, and I can say that with a fair degree of certainty, because I spend a good amount of time on social media, teaching, learning, and looking for entertainment, trying not to get, you know, rage baited or numbing out. Those are the two things I look out for, rage baiting and numbing out.

• 1:28:59Speaker 00

  Well put.

• 1:29:00Andrew D. Huberman?

  There's a version of social media that's happening right now, where we're going further and further into our silos.

• 1:29:06Speaker 00

  Yeah.

• 1:29:06Andrew D. Huberman?

  But I don't think it has to be that.

• 1:29:08Speaker 00

  Not at all.

• 1:29:08Andrew D. Huberman?

  I, I don't. I think it could be really leveraged to connect people.

• 1:29:12Speaker 00

  You know, when I started advising at Facebook, 2010 to 20, it was like Arab Spring, and democracy was spreading, and, and in many ways, we've had this great democratization of things, of people sharing music, you know, instantaneously, I can hear music from any part of the world, which, you know, that's profound, and visual art, and, and knowledge, and podcasts, and we've got to be nuanced about this, but we do need, you know, to think intentionally about design, you know, and that, you know, I really worry about the privileging of hate, I forgot what you called it, but... That has been privileged, and that's not human nature.

• 1:29:54Speaker 00

  We are not all trolls and, you know, tracking people and, you know, and that is a degradation of who we are. And I think science would guide us in many ways to avoid that. So I think it's, we're in this big reflection period about how to redesign. And I hope, I hope they listen to the social science. It has a lot of good things to say.

• 1:30:19Andrew D. Huberman?

  I've had this thought that the way social media is now.

• 1:30:23Speaker 00

  Yeah.

• 1:30:24Andrew D. Huberman?

  It's the direct opposite of awe for the following reason.

• 1:30:26Speaker 00

  Yeah.

• 1:30:28Andrew D. Huberman?

  Awe-inspiring experiences, you never forget them. You never forget them. I mean, we could spend 15 hours talking about first concert, second concerts, first love, first kiss, you know, first get it, break up, you know, which is its own form of awe, like shit, like if this can, there's this flip side to this love thing, right? You know, I mean, there's all that. I sometimes do the test of myself. I go, okay, I spent, I don't know how much time on social media yesterday, but do I remember anything specific? I don't think I do. I don't think I remember anything specific. But there was tons of sensory input, a fair amount of time, I remember a damn thing. And so that's scary.

• 1:31:12Speaker 00

  It is scary.

• 1:31:13Andrew D. Huberman?

  Because the only thing that resembles that.

• 1:31:16Speaker 00

  Yeah.

• 1:31:17Andrew D. Huberman?

  Is drugs of abuse. And I'm very fortunate that I don't have a drug thing. I never, I never felt drawn to them in a way that I felt like I couldn't escape from them, or same with alcohol. Easy, easy, easy clip for me to not drink, I will say. I real, but my friends who have had real challenges with alcohol and substances, they'll tell you like, it's this super compelling thing, but then you don't have anything to say about it or for it. It's just a spacetime disintegration and not the spacetime disintegration of psychedelics, which may have some benefits. We'll talk, we'll talk about that. So to me, that's the

• 1:31:58Andrew D. Huberman?

  problem with social media. There's nothing memorable about yesterday's social media. And I do think that the people who build it want it to be impactful on the day to day scale, but also of course they'd want to be memorable.

• 1:32:12Speaker 00

  Yeah.

• 1:32:13Andrew D. Huberman?

  Some kid should be talking about like Laurel, like you're talking about Laurel Canyon.

• 1:32:17Speaker 00

  Yeah, I know.

• 1:32:18Andrew D. Huberman?

  But I don't know if they're gonna feel that way.

• 1:32:20Speaker 00

  Well, you know, one of the things I'm really interested in right now, Andrew, is awe design, right? And, you know, I'm working with Gail Architecture in Copenhagen, like, how do you design cities for more awe? It's not hard and it's good for people, right? A little bit of music, a little bit of green space, a little bit of art, get people looking at each other and talking and buzzing, right? Easy to do. And I think you've just laid out, you know, and someone could write a manifesto, like, maybe my life on the smartphone is the antithesis of awe. It's small, awe is vast. It's sped up, awe slows things down. It has a fragmentation to it, awe integrates, right? It's about micro things, awe is about

• 1:33:03Speaker 00

  systems. Like, when you feel awe towards music, it's like, I get it all here right now. Its content is, is not inspiring very often. And it all could be.

• 1:33:13Andrew D. Huberman?

  Sometimes it is. I, I think that

• 1:33:15Speaker 00

  Yeah, I agree.

• 1:33:15Andrew D. Huberman?

  That the spacetime aperture that we talked about before.

• 1:33:18Speaker 00

  Yeah.

• 1:33:18Andrew D. Huberman?

  I think the problem with social media is actually its power to bring the whole spacetime into an aperture this big. I actually think that it has to do, crazy hypothesis, happy to be wrong, I actually think the whole problem with it has to do with the fact that it brings long time scales, past, present and future, different aperture, different frame rates into one real world visual aperture.

• 1:33:47Speaker 00

  Right, right.

• 1:33:48Andrew D. Huberman?

  Because when, I haven't been to the Sphere in Las Vegas.

• 1:33:50Speaker 00

  Right.

• 1:33:51Andrew D. Huberman?

  But friends of mine who are musicians, who love live music, who are producers, who love live music, tell me, it is incredible.

• 1:33:58Speaker 00

  Yeah, yeah.

• 1:33:59Andrew D. Huberman?

  And it's, you know, in some cases, the live band is there.

• 1:34:02Speaker 00

  Yeah.

• 1:34:03Andrew D. Huberman?

  And in other cases, they're not. And so there's no reason why that technology should be Awesome. Again, here we go. No better word for awe than awesome. So just gonna stick with it or roll with it. There's no reason why digital can't be awe inspiring.

• 1:34:21Speaker 00

  Yeah, it should. And we have to, you know, we just have to take a step back in these conversations, right? There's, you know, there's new work out about AI helping medical doctors. And it's, you know, and the writer of this book coming out of UC San Francisco is like, it's like having the best brain trust about medicine right with you all the time. Who wouldn't want that, you know? And I think, let's remember that. And yeah, I think that's the challenge is to have these AI and the devices that it is manifest on get us to what's awesome. And we'll see, you know, I hope so.

• 1:34:57Andrew D. Huberman?

  I'd like to take a quick break and acknowledge our sponsor, Our Place. Surprisingly, toxic compounds such as PFASs or forever chemicals are still found in 80% of nonstick pans, as well as utensils, appliances, and countless other kitchen products. As I've discussed before on this podcast, these PFASs or forever chemicals like Teflon have been linked to major health issues such as hormone disruption, gut microbiome disruption, fertility issues, and many other health problems. So it's very important to avoid them. This is why I'm a huge fan of Our Place. Our Place products are made with the highest quality materials and are all PFAS and toxin free. I particularly love their Titanium Always Pan Pro. It's the first nonstick pan made with zero chemicals and zero coating. Instead, it uses pure titanium.

• 1:35:42Andrew D. Huberman?

  That means it has no harmful forever chemicals, and it does not degrade or lose its nonstick effect over time. I cook my eggs in my Titanium Always Pan Pro almost every morning. The design allows for the eggs to cook perfectly without sticking to the pan. Right now, Our Place is having their biggest sale of the season. You can save up to 40% site wide now through April 12. Just head to fromourplace.com/huberman. Again, that's fromourplace.com/huberman to save up to 40%. Can we talk about embarrassment?

• 1:36:12Speaker 00

  Yeah.

• 1:36:13Andrew D. Huberman?

  And

• 1:36:14Speaker 00

  My favorite, my other favorite emotion right at the end of my career.

• 1:36:17Andrew D. Huberman?

  It was guys, right? Guys specifically teasing one another. I definitely experienced that. And I definitely participated in it in a benevolent way. But the teasing that happens in groups of good male friends can be pretty brutal.

• 1:36:34Speaker 00

  Oh, yeah.

• 1:36:35Andrew D. Huberman?

  But there's a pleasure in it.

• 1:36:37Speaker 00

  Most of the time. Yeah. Yeah. So what's that about? I know. Well, you know, it all begins really in like when I started scientifically to depart from the Ekman canon, if you will, of those six emotions we talked about earlier. And I was doing a project in his lab and we were startling people and studying the startle response, a seven muscle movement motor pattern built into the nervous system. And I noticed people got embarrassed after they were startled unexpectedly, you know, you blast them with a noise out of the blue in the lab and they'd be like, whoa, I think I spit and, you know, peed my pants or whatever. They show this response and I took it to

• 1:37:18Speaker 00

  Ekman and it's the blush and people avert their gaze and they look away and they hide their face, you know. And he's like, that's a motor pattern of emotion. You should go study it. And I did. And, and then I started to notice, and there's a really rich literature on that, that, and Darwin wrote about this, that a person's embarrassment is a sign of their commitment to the collective, right? Like, man, you know, called you by the wrong name, or, you know, I farted in the yoga class, or whatever it is, and I'm embarrassed. Like, I'm sorry, man. You know, I apologize. That really matters. And when you see people get embarrassed, you like them more and you trust them more and you give resources to them and you think they're a good group member. And then I was like, man, you know, like,

• 1:38:03Speaker 00

  I've played a lot of pickup basketball in my life, thousands of games. And you're banging into, and there's just a lot of teasing and taunting and, you know, people I admire, you know, great athletes tease and taunt, you know, it's just part of what we do and we're banging into each other. And I started to put it together, like, you know, the right kind of teasing within a collective, you're kind of provoking people to see if they care about the group, right? And then the wrong kind of teasing, which we document in our labs, like, that's bullying and harassment and we can pinpoint, like, that's inappropriate. You know, you're trying to, you're not keeping people in the group, you're excluding them

• 1:38:44Speaker 00

  or humiliating them. So we did this study, it was one of my first studies, we brought four fraternity, we brought groups of fraternity, four fraternity guys in each interaction.

• 1:38:56Speaker 00

  From this fraternity house at the University of Wisconsin. And we gave them each nicknames, or we gave them each initials. And we had them make up nicknames based on the initials. So two, two letters of a nick were A D. And I'm not sure I can say what the nicknames were like, but you know, another drunk. And it gets pretty profane. And so we let them tease each other. And they start teasing each other. And they are really like, this is young men coming out of a fraternity house teasing each other. There are funny stories. People got embarrassed.

• 1:39:41Speaker 00

  The, the stories and the teasing was kind of about like, I'm gonna accuse you of something that you shouldn't do in this group, right? Like pass out drunk naked, you know, in the streets of Wisconsin. Don't do that, right? And then they get embarrassed and they say, I'm not gonna do that. And what we found is the more that they got embarrassed, the better they liked each other. Cause it's, it's turning to this motor pattern of like, wow, I'm showing you that I care about what you're accusing me of and I'll get embarrassed. You see that in me, we become closer. The, the guys who are better teasers and that were more playful and funny and made

• 1:40:25Speaker 00

  people aware of the norms that mattered to the group, but not really humiliate people. Those guys are more popular in the group and that's been replicated, right? Just storytelling and, and ribbing each other. And, and, and it was part of healthy group functioning is just embarrassing each other. You think about roasts, you know, it's the end of your career. You're gonna get that someone's gonna talk about your career, you're gonna get hammered.

• 1:40:53Speaker 00

  And it's wonderful.

• 1:40:53Andrew D. Huberman?

  I fear that day.

• 1:40:54Speaker 00

  Yeah, yeah. And that's part of this phenomenon of like, we, we, we, we make fun of the people we love the most. Siblings are, you know, big families, a lot of siblings tease each other like mad, you know, and they joke and they josh and they wrestle and they give each other noogies and they have nicknames for each other. Again, to like, make sure everybody's aware of what matters and how not to violate those rules. So it was, it was fun research. It was, meant a lot to me.

• 1:41:25Andrew D. Huberman?

  I bet. I mean, I grew up in a big, big packs of boys. I mean, in my street, growing up.

• 1:41:30Speaker 00

  Yeah.

• 1:41:30Andrew D. Huberman?

  Skateboarding thing. And then science, it was a little bit different. Actually, when I came up, there was more of that. It changed over time for, I think for good reasons.

• 1:41:40Speaker 00

  Yeah.

• 1:41:40Andrew D. Huberman?

  But, um, and then of course, there's my podcast team. And people keep telling me the reason I get teased a lot is because they, because they like me.

• 1:41:47Speaker 00

  Exactly.

• 1:41:47Andrew D. Huberman?

  Um, I saw an, uh, an interesting, well, two things. A former guest on this podcast, who's a psychiatrist, who's also very versed in eastern philosophy, Dr. K, as they call him, said that embarrassment is important because it also signals that you're not a creep.

• 1:42:05Speaker 00

  Yeah.

• 1:42:06Andrew D. Huberman?

  Especially, he was referring to heterosexual relationships where, you know, a guy says something trying to be, uh, you know, trying to flirt basically, or pick up on someone. And then the woman says something back and he like gets embarrassed. He realized like he said the wrong thing. If he doesn't show embarrassment, he's creepy. If he does, it verifies that he has a certain degree of empathy and self-reflection. Now, so that was his point, but it feels relevant here. So.

• 1:42:31Speaker 00

  And he's right. I mean, you know, Darwin, early on, wrote about the blush being a sign of your healthy character, your moral virtue almost. And in non-human species, the facial reddening is associated with physical robustness. And then in humans, we think of it as moral robustness. Like, yeah, I care about stuff. We did work early on, Bob Knight at Berkeley, orbital frontal patients. The orbital frontal cortex is in part where your ethical consideration takes place. And if you have damage to that region of the brain through brain trauma, you fall off a motorcycle or. You know, fall off a ladder, you don't show embarrassment where you should and they

• 1:43:13Speaker 00

  feel creepy, if you will, or just like, like, hey, they're not playing by the rules. So it's, it's a very subtle thing. Irving Goffman wrote a lot about it, the great sociologist, like, our embarrassment is telling people, like, I know what the rules are and I care about them. I'm committed to them.

• 1:43:30Andrew D. Huberman?

  So. Your psychiatrist friend is right. Along the lines of teasing. Yeah. Someone I'm proud to call a friend, who's also public facing, Jaco Willink, who's also, it turns out, one of our, we're friends for a bunch of reasons, but one of them is that he grew up really into east coast hardcore music. Not, not a genre I, I gravitated towards, but there's some marginal overlap. Yeah. With the types of music, I mean, too, we've gone to shows together and he put something up, you know, every once in a while on social media, somebody posts something that really lands, Naval or somewhere, Jaco, and he's, Jaco's a man of few words, so I'm gonna put more words to it than, than he was able to.

• 1:44:12Andrew D. Huberman?

  But the quote was something like, you know, if you want to understand, and he's a former Navy SEAL, SEAL Team Operator, most people know that, but if you want to understand males in groups and healthy masculine friendship, guys are gonna tease each other relentlessly in front of each other, but they'll never tease behind somebody's back and they'll back the other person who they were just teasing in person. Yeah. Against the rest, you know, they'll buffer them against any kind of criticism. So that's a very interesting kind of contrast there, that I think is true. Yeah. Like, you know, it's not like you tease your friend behind his back. Yeah.

• 1:44:56Andrew D. Huberman?

  It's the teasing to his face that actually builds the bond. Yeah. There's another piece of that, which is that you know that that person would back you if you're out of the room. And, you know, a couple of friends, all my friends come to mind, but a couple of people who, who really think about and talk about this loyalty component Jaco was talking about there, Lex Friedman, you know, it's a, it's a critical component to, I'm sure female friendship too, although I only know my own experience, so, to male friendship, which is that they can say anything to your face, even be harsh criticism, but you know that if you're out of the room, they're not gonna cut you down. Yeah. They're gonna reserve that for when you're standing in front of them, thankfully.

• 1:45:33Speaker 00

  We documented that in the fraternity study that. You know, when you tease somebody and you're like, hey, man, do you see this guy's dance moves? Or you see this guy shoot free throw, whatever it is, you're just making light of human foible and all the funny things that we do. And there's just this really subtle repair work where they're saying like, I'm teasing you, but I know you got it, you know, and I'll support you. And I agree, I think that, you know, part of what teasing does is it says like, what do we as a collective really care about? And let's surface those norms in a lighthearted way. And we know together. And if you make mistakes, you should be apologetic about it.

• 1:46:16Speaker 00

  But part of it also is just this sort of I got your back repair work that they did. And it's profound. It, you know, it's interesting. I was kind of this shy kid. I was very small growing up and kind of the teasing, often crossed lines in high school, just, you know, bullying and so forth. And then I started to play basketball and, you know, and I realized like, a lot of it's just, just men making sure they know the rules of the game, you know, and showing also in those moments of the joys of laughing together, like, I support you, I'm with you, right?

• 1:46:59Speaker 00

  What a sophisticated thing to do compared to the alternatives.

• 1:47:03Andrew D. Huberman?

  I have a sister, so I was always struck by the brothers in my neighborhood. There are two in particular, like, I would hear screaming outside, go outside. This older brother, his name was Peter, holding Michael's face in the sprinklers. His brother's just crying and crying, screaming. I mean relentless older brother torture. Some people hear this and probably be like, oh, call the cops, you know, I don't know what the reaction is nowadays. I'll try not to be generationally biased, I don't know. Yeah, he was abusing his younger brother. And, but if anyone...

• 1:47:38Andrew D. Huberman?

  Said or tried to do anything to either one of them, they would immediately pair up and fight anyone. It was interesting, right? For a guy who had an older sister, this is a very different experience, right? I mean, she had her own form of older sister kind of hazing to her younger brother. But there really does seem to be something critical about kind of defining the relationship with people one-on-one, in groups, versus when there's an outside threat. And not that we want outside threat, but as long as we're talking about the sort of the, I don't want to say disintegration, that's too pessimistic, the sort of gradual erosion of this collective feeling. Is there less just kind of grouping up together and doing things?

• 1:48:22Speaker 00

  Yeah, you know, I, 10 years ago, 15 years ago, 10 years ago, first there was the science of loneliness and isolation, John Cassioppo, and then those who followed, like, whoa, we are fragmenting, and we will spend much, too much time alone, isolated. And then COVID hit, lockdown, et cetera. And our surgeon general, former surgeon general Vivek Murthy got it right, like, it's an epidemic of loneliness. And I, as a social psychologist, you know, interested in these social emotions, I'm

• 1:49:01Speaker 00

  like, you know, you just look at the basic raw facts, like, picnics are down by half. We don't go to movies like we used to. We don't, we don't listen to music together. We don't, 30, the estimate is that 30% of meals in the United States, people eat them by themselves. You know, I eat a lot of my meals by myself. We go on walks by ourselves. We don't go to church. Church is way down. So the, kind of the broad sociological trends are alarming on that fragmentation. But I think the young generation is putting it back together in really interesting ways. You know, we know from survey data.

• 1:49:45Speaker 00

  The 25 year olds, 30 year olds are really interested in game nights. You know, those are coming back. They're interested in living together, cooperative living. They're cooking more with each other. Value wise, they care more about community than my generation. I was the great explosion of individualism and they're kind of like, you know, if I, if I choose a job, I want to make sure I'm working with other people I like. I didn't, I didn't think about that. I don't know, you know. So I think it's coming back and, and I love the signs of, you know, festivals are reappearing now. The farmer's market that I've talked about, the, you know, the dance groups that are now returning, contact dance.

• 1:50:30Speaker 00

  I mean, these yoga studios, one out of eight Americans does yoga. You know, I do yoga two to three times.

• 1:50:38Andrew D. Huberman?

  That's so wild.

• 1:50:39Speaker 00

  It's amazing.

• 1:50:40Andrew D. Huberman?

  15 years ago, no one would have predicted that. Also 15 years ago, no one would have predicted that, that the single, we're being told that one of the single most important health interventions that women and men should do is like lift weights. The only people who lifted weights when I was growing up were like bodybuilders and preseason football players.

• 1:50:56Speaker 00

  Yeah. Is that true? Lifting weights is.

• 1:50:58Andrew D. Huberman?

  I mean, you never want to actually live this way. But if you, if you could only pick one form of exercise.

• 1:51:03Speaker 00

  Yeah.

• 1:51:04Andrew D. Huberman?

  To do once a week, that's what you would do. I mean, just in terms of bone health, if it's done properly, you probably get some cardiovascular benefit too. But just in terms of brain health, I mean, obviously you want to do both. But resistance training is clearly has a longevity benefit. But for the longest time, I mean, you just didn't see women in gyms. Very few, excuse me, very few. And if you did, they were sort of, they, you know, women are pushing them heavy for them or in some cases heavier than the guys are lifting. But regardless, that's, that's a huge shift.

• 1:51:33Speaker 00

  Yeah.

• 1:51:33Andrew D. Huberman?

  So many more people are in gyms. And I wonder whether or not it contributes to some sort of feeling of.

• 1:51:38Speaker 00

  It does.

• 1:51:39Andrew D. Huberman?

  I mean, you're training hard around other people.

• 1:51:41Speaker 00

  Yeah.

• 1:51:42Andrew D. Huberman?

  So that's cool.

• 1:51:43Speaker 00

  I think. Vivek Murthy, in particular, who I deeply admire and have worked with a bit, you know, he got our health world, think about it, Surgeon General of the United States, the first one to come out of public health traditions, did work in India, right? And he's like, there's this social side that you've covered in your show, like, to health, to physical health, to the telomerase of your cells, your DNA, and the vagus nerve and so forth, oxytocin, cortisol, it's social. There are social dimensions to our nervous system. And I think that's coming, Andrew, like, we're starting to see, why do I go to a farmer's market? Because I feel a sense of community. And why do I love yoga?

• 1:52:28Speaker 00

  Because I'm doing these postures all synchronized with people I don't know, and I feel a sense of awe and transcendence. Why do I lift weights, right? There's the banter and the discussion and the history and the sense of, you know, of what this all means culturally. I think that's coming. I think the gyms are appealing to it in some sense, right? A little bit more community activity, and I think it's good news, you know? I love the Japanese onsen. You go for the water, you know, and the springs and the heat and so forth, but they, in their wisdom, have built entire community experiences around it, where you wash yourself and you

• 1:53:13Speaker 00

  bathe together and you eat together and you, there are sayings up on the walls and you spend a little time with your kids there, right? So I hope we learn, because I think it's important.

• 1:53:25Andrew D. Huberman?

  Yeah, I'm thinking a lot now about how we can bridge between these incredible technologies. I am a fan, but also the non-negotiable technology of our nervous system and our biology and our psychology, right? Lately, because I have Aquaria, I'm really into this thing called aquascaping, which is this Japanese form of like plants and freshwater fish, and just obsessed with it. And when the ecosystem is doing well, I'm like, oh, like, I feel, it's a form of, it's brought me some awe at times when like the things are going well in there, like, wow, it's just beautiful. And I think there are Things that I would never do to my fish. I would never isolate them from one another.

• 1:54:09Andrew D. Huberman?

  But I give them enough places to hide from one another because there's a lot of dominance hierarchy stuff being worked out between these discus. Yeah. I make sure they're on a light cycle. I make sure they're fed but not overfed or underfed. Right? And I wouldn't do most of the things that we do to ourselves to my fish. You know, I wouldn't isolate them and give them like little videos of other fish to look at. Like, I know that wouldn't work. I know that they would die. I know that, you know. And so I think we can learn a lot from more, simpler organisms and the sort of basic units of care and community. Yep. They're very similar. Yeah. It gets played out differently, but they're very similar.

• 1:54:52Andrew D. Huberman?

  Because obviously, we evolved similar nervous systems, let alone similar needs. I would like to talk about psychedelics, if you're willing. Yeah. I think there are two, at least two views of psychedelics. Yeah. With the caveat that this is not a call for people to just start taking them, that, you know, these are powerful compounds that people with psychosis or bipolar conditions in their family really, really need to be careful. Yeah. And on and on. Absolutely. Just be careful. I don't say that to protect myself. I say that to protect whoever's listening and watching, really. These are, no, no, no small bump. It's a whole thing. So, some people will say, okay, they just send you inward. And that's the opposite of what we're talking about.

• 1:55:37Andrew D. Huberman?

  Like, getting all the awe inside, like, okay, that's, I mean, that's pretty extreme. Other people will say that their experiences with psychedelics allow them to come out of that experience and really have a felt connection to people, to plants, to animals, to life, that is profoundly positive for their feelings of connection. Yeah. And seeing awe, perhaps, even in lots of things. So, how should we think about psychedelics? And we should probably constrain the question a little bit. Like, I'm not talking about MDMA, which is not psychedelic. It's an empathogen. Ketamine is not psychedelic. It's a dissociative anesthetic. I'm starting to do this now because people start to lump.

• 1:56:20Andrew D. Huberman?

  And it's actually causing issues for the potential legalization. Yeah. So, we need to be, splitters, not lumpers here. So, I'm talking about LSD, psilocybin, maybe DMT, ayahuasca, the classic psychedelics.

• 1:56:34Andrew D. Huberman?

  Yeah, what are your thoughts on these?

• 1:56:36Speaker 00

  I'm good friends with Michael Pollan and was, you know, kind of walking the Berkeley Hills as he was producing that book and, you know, watched as we started a Center for Psychedelics at Berkeley and, you know, it's a revolution. I mean, psychedelic use is up, you know, 40% since his book. I mean, it's incredible to watch. And I have a few thoughts, you know. One is, you know, make sure to honor the indigenous traditions out of which they come. Those are spirit medicines in their community that are part of deep ethical traditions, you know, and to honor that with, you know, sharing of resources and knowledge and the right

• 1:57:19Speaker 00

  kind of acknowledgement. That's really important. I think in some sense, and, you know, David Yaden at Johns Hopkins and others, and some of the early role in Griffith's work spoke to this, that they are about awe fundamentally. You know, they open up your mind and you see all life forms and time is different and your sense of self vanishes. Robin Carhart-Harris, you know, and you're just connected to vast things, ecosystems and sense of humanity. And I think in some sense, when done in the right way, that's good news. You know, Molly

• 1:58:00Speaker 00

  Crockett and her team at Princeton, like, you go to a festival and you have psychedelics, a year later you're kinder through awe, right? So I think that's important. I think it's great news what it does for the hard problems of the mind, you know, death anxiety, addiction, trauma, maybe veterans who are suffering twice the rates of PTSD.

• 1:58:27Speaker 00

  They're drawn to this, you know, and the VA is working on this. So and the data look pretty good. OCD, right? Hard problems at the mind, panic, right, that I've in part dealt with. That is good news. I worry about microdosing, you know, I think people are taking these things like coffee and it's not coffee, you know?

• 1:58:54Andrew D. Huberman?

  No, it's not coffee. I drink coffee and I might, and I know a thing or two about psychedelics by experience and it's definitely not.

• 1:59:03Speaker 00

  And the data speak, speak to this and we've, we've suddenly unleashed the use of it. Tens of millions of people are using it, not in the way that Michael Pollan describes of like putting it into a cultural container of inquiry and knowledge and guidance and someone who knows what they're doing around you.

• 1:59:23Andrew D. Huberman?

  Pure safety even.

• 1:59:24Speaker 00

  Safety, yeah. So we're seeing that. And I, you know, they changed my life. I got to them early, you know, in my late teens, 17, 18, 19. I was a very anxious, obsessive kid and I think they opened up my mind in this perspective way we've been talking about. I don't really do them now, you know, they gave me a lot. That's why they're here. You know, it's funny, you know, Andrew, like when I was doing them, we were reading Castaneda, who's been debunked, you know, and we were reading the traditions and thinking about them spiritually and the doors of perception and all this good stuff, right? We were, they

• 2:00:04Speaker 00

  were embedded in a, a culture of trying to find mysticism or whatever it is. And I hope people are doing that, you know, if they're going to be doing on them, make it a form of inquiry. It's a complicated story, like everything. Like technology.

• 2:00:19Andrew D. Huberman?

  Well, they're a form of plant technology, right? Which, uh, quick vignette on that, we had someone here, Chris McCurdy, who runs a lab out in Florida. He studies kratom and other compounds from plants. The pharma companies, they bioprospect. They send people looking for plants that then they can find isolates and everything from aspirin to. Kratom to anesthetics like cocaine, I'm not suggesting people use it as an anesthetic. They come from plants, but they're isolated and then synthesized and enriched. And that's where the opiate, the extreme opiate, the extreme stimulant. Right. You know, that's where it comes from, but they all come from plant. Many of them come from plant alkaloids, which is interesting in its own right. But I share your feelings about microdosing. Yeah.

• 2:01:02Andrew D. Huberman?

  The data, Robin Carter Harris tells me, and he's the real expert, of course. The data say there's no evidence of benefit from microdosing, at least on major depression as compared to like two rounds of psilocybin with a guide, therapy before, during and after. Right. And on and on, so. I hope people hear that. Yeah, I hope they hear that. I had the opposite experience as you. I actually regret having done psychedelics when I was younger. They were terrifying. I didn't have a good experience. I stopped, didn't go anywhere near them. And then later in a therapeutic setting, had a few experiences with them, not many, but that were immensely beneficial for me. So kind of the opposite direction there.

• 2:01:44Andrew D. Huberman?

  But what we're talking about now, about kind of, okay, you know, there's this problem with certain technologies, there's the cultural, the culture wars, there's the political wars, there's the actual war that's also going on right now. A lot of ways this resembles like the seventies, eighties. There's not that, I mean, I remember a time when you had yuppies and you had hippies and you had punk rockers. I mean, you watch a John Hughes film and it was like, the idea was, it was like, oh, we're actually similar, right? You know, the extent to which those films like showed people, hey, like people were actually similar along certain dimensions as opposed to so different. But, you know, I, I wonder, because I think about the not so recent and recent history of things, everything from breath work, cold plunges, psychedelics, awe. Yeah.

• 2:02:29Andrew D. Huberman?

  Music, the collective consciousness. I mean. Yeah. It's gonna look different now, the same way that it, it looked different back then. Right? Like I'm, I'm trying to get outside my Gen X self these days and think like, so what would it look like? Like I'm the old guy now. So what would it look like if these technologies, I just mentioned a few, but all of them, including social media, what would it look like if those were all used to the greatest benefit? Like what would that look like? Can we be the open minded parents of the eighties? You know? Yeah. Can we be the? Yeah, like, because I feel like I can scream all day about what I think about the

• 2:03:11Andrew D. Huberman?

  science of this and that to younger people, but the only thing I actually have control over is like me. How do we, um, the, let's say forty to one hundred year olds, let's really lean it on the forty to seventy year olds.

• 2:03:30Speaker 00

  Okay.

• 2:03:30Andrew D. Huberman?

  How do we create the environment so that younger people can flourish with these technologies as opposed to being like the parents of the seventies and eighties that are like, oh, they got long hair and like, what is this like punk rock thing? Like, I don't want to be that person. That sucks. I also don't want to be the, and I see this a lot, unfortunately, people who are part of those movements. And then they're just like toeing the party line because they're like wholeheartedly adhering to one political group without thinking about whether or not there's any, any hint of rational argument on the other side, right? The whole point is not to be against, the whole idea is to

• 2:04:11Andrew D. Huberman?

  be for what you believe is right. And so I don't know how to do this. You're older than I am by a bit. You're clearly wiser than I am, seriously, and you have more life experience. So what do we do? Like, really, like, what, what in the hell can we do? Because I don't like this. You guys are all on your phones. Like, that doesn't feel good to me. Because they were telling us when we were younger, like, this is ridiculous. Like, the older guys are like, you know, small wheels on skateboard. They were right about the small wheels things. Turns out we, the wheels got too small. But the, uh, Jim will understand that joke. But what do we do?

• 2:04:47Speaker 00

  I think we're in this moment, you know, with everything going on, you know, with AI and being online and polarization and climate crisis and, uh, you know, the things that we worry about, the rise of white supremacy, politics, et cetera. Everybody's asking this question of like, what, how do we kind of move forward? And, and, you know, in light of many of the things that we've talked about in this conversation, I'm most focused on,

• 2:05:20Speaker 00

  What Robert Putnam started to write about and other people started to write about, like the, just the breakdown of collective life and shared life. And I think that's the, you know, a defining issue of our times as well as our relationship to the natural world. And I find awe, as do other people, really refreshing. It provides a roadmap, which is, you know, and I'll give you a very concrete example. I'm, I'm working with Gale Architecture on a Cities of Awe initiative, and they do amazing work, hundreds of cities around the world. Seventy percent of human population is in cities. Most of our carbon emissions come out of cities.

• 2:06:04Speaker 00

  And this is, this is a place we can redesign and, and make it better, right? And awe is a wonderful lens. So you can ask, and you could ask the same of like, what do you give to a teenager who's suffering suicidal ideation? Or what do you give to a veteran who is coming back and feeling alienated from the world? You give them awe, right? And what does that mean? It's like, well, you give them a little nature and that's, you rewild part of a city, right? You give them some public art. We love art, you know, we love visual art. You give them the opportunity to recognize the moral beauty, you know, you found it in Joe Strummer, just get them to interact with other people from face to face.

• 2:06:47Speaker 00

  You give them a little collective stuff, right? You, hey, we're gonna have the yoga class in the town square or the Mexican zoklo. Everybody walks together at a certain hour of the day and they suddenly feel peaceful, right? You give them ideas about big ideas in, in life. You give them a little bit of opportunity for meditation and reflection. That's easy to do. And when I, you know, was writing this book and just teaching social science for 30 years, it's like, man, you know, we used to do this really well and it used to be temples and church, you know, that's where it all was brought together. And now we don't go there. Fifty-five percent of Americans go to church.

• 2:07:32Speaker 00

  It used to be 90 or temple. I don't, I never did, you know, and I, and I, in some sense... Miss it. You know, I see my, one of my best friends, very religious, he few of them, and they, they have so much. And we're recreating that right now, right? And we've got to do it in a coherent way. If it's the place where people are lifting weights, there should be music there. There should be visual stuff. There should be some art, nature. There should be some wisdom and some moral beauty, right? That's, I love ironworks where I go climb because you go there and it's like, people

• 2:08:12Speaker 00

  are climbing, but there's, you, you get to see the, there's the art exhibit each month of a local artist. There's some music going on. You get to listen to music. So this isn't that hard to do, Andrew. And I think the awe science gives us a roadmap to think about what we share.

• 2:08:30Andrew D. Huberman?

  I love that. I was not into CrossFit, but an ex-girlfriend of mine, when I met her, was like really into CrossFit and they would do barbecues and they'd clean the gym. They would dress up in costumes and stuff. And I remember, this is when I moved to San Diego to start my lab down there before I moved to Stanford. And I remember thinking, like, this is kind of crazy. Like, I went to the gym growing up, I always, since I was in my teens. And I'm like, really? You guys like social? And they had this awesome social community. And CrossFit has somewhat fallen out of favor now. I think the pandemic brought us into our isolation. You may be pleased to hear, I, I just thought of this. I can't remember, I can't believe that I didn't remember this earlier. One of the

• 2:09:11Andrew D. Huberman?

  things that Joe Strummer was famous for after the clash, because, you know, he went into the kind of void of like, he wasn't doing anything. He, he wandered for a long time. He went down to Spain. Oh, he grew out a beard, moved to Spain and didn't tell anyone who he was. And they, they kind of realized who he was eventually. He was really searching, you know, his life had, he lost his brother to suicide, I believe. He ran the

• 2:09:37Andrew D. Huberman?

  The Paris Marathon, this is kind of famous, I think while smoking a cigarette. People always say, and I don't think he did any training. One thing that he was very well known for until his death was he would do campfires.

• 2:09:50Speaker 00

  Yeah.

• 2:09:50Andrew D. Huberman?

  In Manhattan, he would take people down to the river. And, and he had some famous friends like Jim Jarmusch and, and, you know, and, uh, well-known people in, in that world. Uh, but he would invite whoever, and there were kids. You gotta see this documentary, it's so good, we'll put a link to it. If people want to see it, it's so good. Um, there were kids, there were adults, um, and they'd stay out till like two or three in the morning, playing music, singing, drumming, uh, people would get up and talk. And so he was constantly doing these campfires his entire life.

• 2:10:22Speaker 00

  Yeah.

• 2:10:23Andrew D. Huberman?

  Knowing close friends of his, it's like, this is actually what he did. And he wasn't getting, they were, they were able to film a few of these, but that was not the point. And he would bring out a radio, cause he thought like, maybe you could like, make it like a radio show of the thing and, but it was not to record and distribute. It was just, so I don't know, I got this crazy idea in the back of my mind that maybe like, I'm gonna start doing campfires.

• 2:10:43Speaker 00

  I have to weigh in on some science.

• 2:10:45Andrew D. Huberman?

  Okay, oh, am I gonna destroy the environment?

• 2:10:47Speaker 00

  No, not at all.

• 2:10:47Andrew D. Huberman?

  Okay, I was afraid you were gonna tell me that.

• 2:10:49Speaker 00

  In fact, I think this is a deep idea, there's this new science of campfires and they're several hundred thousand years old. And also, you know, when you study people in small-scale societies, they, they gather at night around campfires and they tell certain kinds of stories, you know, stories of how they're all connected and helping each other and watching out for what is dangerous in the dark and, you know, a lot of stuff happens that's fundamental to our humanity around campfires. Um, so I think you're on to something really important, you know, that, that we need to return. Uh, when I go to the climbing gym, we all take saunas. You know, I do probably four saunas a week.

• 2:11:29Andrew D. Huberman?

  Nice.

• 2:11:30Speaker 00

  And you get your sweat and your heart rate goes up and so good for your, your body. But then it's like, everybody sort of offhandedly notes like, I love the conversations that happen in the sauna. You know, and it's true. And so, yeah, we've got to, there are all these ways to get back to what we should be doing right now. To bring us together and campfires would be a good start. I'll come to your first one.

• 2:11:55Andrew D. Huberman?

  Awesome. Campfire, also great red light therapy, no joke, long wavelength light only coming out of that fire. And everyone's obsessed with like red light therapy. You can get from the sun and you don't want to get too much UV. But yeah, you get tons of long wavelength light exposure, which is great for, which is known to be great for mitochondria. I mean, don't get me, I don't want to get going on this. It's too much of attention. We've had guests on here from University College London. I mean, the long wavelength light actually goes all the way through your body, even in light clothing. And is absorbed by the water in your mitochondria, which actually improves mitochondrial function in every single, every single cell that has mitochondria. So.

• 2:12:31Speaker 00

  And where do we get this light from?

• 2:12:32Andrew D. Huberman?

  Typically it's from, from sunlight when it's low solar angle. So when it's low in the sky because of ray lay scattering, you're, you're getting rid of the UV. That's why you can see the orange and red and it's not painful to look at the sun when it's low in the sky. When it's overhead and the UV index is high, you're, it's, you know, full spectrum and you have to be careful that you're also, you got some color to you, but like you, something tells me your lineage was kind of like fair skinned, right?

• 2:12:53Speaker 00

  Oh, yeah.

• 2:12:53Andrew D. Huberman?

  Okay. So, um, but everyone, it needs to be cautious about that. But that long wavelength light, you know, people will buy red light units and things. And those can be beneficial. They use them clinically now, but good data on that. But campfires do it.

• 2:13:05Speaker 00

  Yeah.

• 2:13:06Andrew D. Huberman?

  And, um.

• 2:13:07Speaker 00

  And people love campfires.

• 2:13:08Andrew D. Huberman?

  And there is this thing, if you were out in front of a campfire at night, even if you stay up very late, you wake up feeling pretty darn good.

• 2:13:14Speaker 00

  Yeah.

• 2:13:15Andrew D. Huberman?

  You know, um, so I'm calling it right now. My team's going to hate me for this, but, uh, you know, a campfire coming to your town.

• 2:13:23Speaker 00

  Yeah.

• 2:13:23Andrew D. Huberman?

  I've always dreamed of doing this, like taking a year and just getting a boss and just going from town to town and having science, health discussions, but mostly just listening to people. And doing campfires and, um, we probably would film it just because it.

• 2:13:36Speaker 00

  You should do it.

• 2:13:37Andrew D. Huberman?

  I gotta create content.

• 2:13:38Speaker 00

  My dream was to take that bus and to go to all the basketball courts of the country.

• 2:13:42Andrew D. Huberman?

  That's your thing.

• 2:13:43Speaker 00

  Yeah. Pick up basketball is the same thing. It's like people gathering, banging into each other.

• 2:13:48Andrew D. Huberman?

  Would you do it? You could probably figure out an experiment that goes with it.

• 2:13:51Speaker 00

  Well, my knees are the...

• 2:13:53Andrew D. Huberman?

  Stanford just developed this way to regenerate cartilage in humans.

• 2:13:57Speaker 00

  Yeah, okay, well, then I'll look into it. Yeah, I think it'd be, I love the idea.

• 2:14:01Andrew D. Huberman?

  Do you believe in life after death? I don't ask every guest that, by the way. You're the only person I've ever asked it. Do you believe that something happens after?

• 2:14:08Speaker 00

  I do, I do.

• 2:14:12Speaker 00

  Yeah, you know, and I write about this in "Aum," when my brother Rolf passed away. Colon cancer, 55 or so. You know, I watched the whole transition and, you know, his battle against it and his acceptance and then his leaving. And I had this profound experience that night, you know, a transcendent experience. And I'm like you, you know, Andrew. It's like neurons and statistics and cells and we can figure it all out and characterize everything. And it's like, I saw space in a different way. I saw something alive in him. And then afterward, I had, a lot of people have this kind of grief experience of he was

• 2:14:56Speaker 00

  around, his voice, his hand was on my back. And I just thought for several years and still to this day of, you know, quantum reality and things beyond our three-dimensional, four-dimensional view of time and space and, you know, those basic laws. And that there is, you know, consciousness, maybe patterns of, you know, electromagnetic waves around our minds and bodies that are syncing up with other people that transcend the Newtonian world of the brain. And I believe that.

• 2:15:40Speaker 00

  And I don't know how to study it. I sense it in life. I think a lot of other people do too. And so that keeps me open to it. And now I've moved from, you know, being a skeptical but open, you know, agnostic to like, yeah, there's something there that's beyond what we know. So I believe it.

• 2:16:03Andrew D. Huberman?

  Very cool.

• 2:16:05Andrew D. Huberman?

  I hope you're right. I believe it too, but I just hope you're right. I sense you're right. Dacher, thank you so much for making the trip down here to talk with us today and share what you've been up to for all these years. You've had and continue to have a magnificent career. It's really hard to do really good science, and it's even harder to do really good science with a purpose. And you're doing that, and you continue to. And you just have a way about you that everyone now has been able to experience firsthand that you really

• 2:16:42Andrew D. Huberman?

  care. That's clear. You put a ton of thought into the work that you're doing. You've raised 25 professors, which is no small feat, I'll tell you. That's a monumental feat, which means that the work will continue. And you're still going. And I'm grateful for your book and that you're continuing to do this. And I hope you take that trip to, maybe if you can't do it around the entire country, you know, hit some pickup basketball games. Because I think there's something to be learned there for sure. I sense it. And thanks for inspiring me. And I know you've inspired a ton of other people. So we'll put links to everything

• 2:17:23Andrew D. Huberman?

  that you discussed into your book. But you've definitely inspired us to think more deeply about basically what it is to be human and where to take all this technology that we have and this opportunity that we have and really do real good with it. So I'm very grateful to you. Thank you.

• 2:17:40Speaker 00

  Well, thank you, Andrew. It's been an incredible conversation. Let's do more.

• 2:17:44Andrew D. Huberman?

  Definitely do it again.

• 2:17:45Speaker 00

  Yeah, thank you.

• 2:17:46Andrew D. Huberman?

  Thank you for joining me for today's discussion with Dr. Dacher Keltner. To learn more about his work and to find links to his books, including his book on awe, please see the links in the show note captions. If you're learning from and or enjoying this podcast, please subscribe to our YouTube channel. That's a terrific zero cost way to support us. In addition, please follow the podcast by clicking the follow button on both Spotify and Apple. And on both Spotify and Apple, you can leave us up to a five star review. And you can now leave us comments at both Spotify and Apple. Please also check out the sponsors mentioned at the beginning and throughout today's episode. That's the best way to support this podcast. If you have questions for me or comments about the podcasts, or guests or topics that you'd like me to consider for the Huberman Lab podcast, please put those in the comments section on YouTube.

• 2:18:29Andrew D. Huberman?

  I do read all the comments. For those of you that haven't heard, I have a new book coming out. It's my very first book. It's entitled Protocols: An Operating Manual for the Human Body. This is a book that I've been working on for more than five years, and that's based on more than 30 years of research and experience. And it covers protocols for everything from sleep to exercise to stress control, protocols related to focus and motivation. And of course, I provide the scientific substantiation for the protocols that are included. The book is now available by pre-sale at protocolsbook.com. There you can find links to various vendors. You can pick the one that you like best. Again, the book is called Protocols: An Operating Manual for the Human Body. And if you're

• 2:19:11Andrew D. Huberman?

  not already following me on social media, I am Huberman Lab on all social media platforms. So that's Instagram, X, Threads, Facebook, and LinkedIn. And on all those platforms, I discuss science and science-related tools, some of which overlaps with the content of the Huberman Lab podcast, but much of which is distinct from the information on the Huberman Lab podcast. Again, it's Huberman Lab on all social media platforms. And if you haven't already subscribed to our neural network newsletter, the neural network newsletter is a zero-cost monthly newsletter that includes podcast summaries, as well as what we call protocols, in the form of one- to three-page PDFs that cover everything from how to optimize your sleep, how to optimize dopamine, deliberate cold exposure. We have a foundational fitness protocol that covers cardiovascular training and resistance training. All of that is

• 2:19:55Andrew D. Huberman?

  available completely zero cost. You simply go to hubermanlab.com, go to the menu tab in the top right corner, scroll down to newsletter, and enter your email. And I should emphasize that we do not share your email with anybody. Thank you once again for joining me for today's discussion with Dr. Dacher Keltner. And last, but certainly not least, thank you for your interest in science.

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