The Art of True Happiness | Dr. Arthur Brooks

Dr. Arthur Brooks, PhD, professor at Vanderbilt University and senior fellow at Harvard Business School, is an expert on the science of happiness. He shares the three “macronutrients” of true happiness and tools for you to understand what specifically is in the way of you accessing more happiness and a sense of purpose. Dr. Brooks’ work goes beyond stories and observations by offering potent self-discovery tools for you to identify what truly matters most to you and how to shape your life around those things, and doing so, experience more joy and fulfillment. Show notes: https://go.hubermanlab.com/298-arthur-brooks Pre-order Andrew's book Protocols: https://protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman Our Place: https://fromourplace.com/huberman Helix Sleep: https://helixsleep.com/huberman David: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Arthur Brooks (00:02:40) Public Science Education (00:04:18) Happiness, Unhappiness, Tool: 3 Macronutrients of Happiness (00:07:44) #1: Enjoyment, Pleasure; Animal Impulses vs Moral Aspirations; Exercise (00:17:35) Sponsors: OurPlace & Helix Sleep (00:20:41) Positive Self-Reflection, Public Commitments & Declare Moral Aspiration (00:26:45) Moral Differences, Politics (00:34:02) Tool: Proper Leisure & Values; Enrichment (00:41:47) Deepening Relationships & Shared Suffering (00:48:50) Sponsor: AG1 (00:50:08) #2: Satisfaction, Struggle & Purpose (00:56:32) Struggle & Leisure, High Achievers; Happier with Age, Retirement (01:03:26) #3: Meaning, Regret, Idols (01:10:10) Sponsor: David (01:11:20) Regret, Tool: Identifying Your Idol, Four Idols (01:29:29) Vices & Virtues, Resisting Vices & Pursuing Moral Aspirations (01:35:50) Admiration & Unique Self-Expression; Heroes (01:44:43) Teaching & Sharing Knowledge (01:49:55) Sponsor: LMNT (01:51:15) Idols & Hedonic Treadmill, Addictive Behaviors & Quantification (01:58:26) Life Meaning & Fundamental Experiences, Tool: Break Technology Addiction (02:07:02) Faith, Gradual Exploration, Desire for the Divine (02:12:20) Atheism, Death & Nonexistence; Practice Before Feeling (02:18:18) Practicing Faith, Aging & Deepening Faith; Prayer Practice (02:26:53) Spouse Relationship; Addiction, Workaholism (02:35:06) Meaning of Your Life, Tool: 3 Questions of Meaning (02:43:25) Acknowledgments, Pilgrimages (02:47:23) 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

  There are three macronutrients to the happiest life. The happiest people have enjoyment, satisfaction, and meaning. Those are the three macronutrients. Now, that's important because it means you need to enjoy your life. And you need to know the difference between enjoyment and pleasure, which many people don't. I mean, the pursuit of pleasure is not the secret to happiness. It's the secret to rehab. Satisfaction, which is the joy of an accomplishment or an activity after struggle. And last but not least is meaning, the why of your existence. The happiest people have a bead on those three things, and they pursue those three things really, really actively. Now, inside all three of those things, there's this funny thing called unhappiness. Inside each of the macronutrients of happiness,

• 0:45Speaker 00

  you find discontent and frustration and a lot of suffering. If you spend your life, which many people do today, trying to avoid unhappiness, trying to avoid and eliminate suffering, they will paradoxically miss their own happiness.

• 0:59Andrew D. Huberman?

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

• 1:08Andrew 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. Arthur Brooks. Arthur Brooks is a professor at Vanderbilt University and a senior fellow at the Harvard Business School. Today, we discuss what makes people truly happy and what this thing we call happiness is really all about. What I love about Arthur Brooks, and what you'll realize today, is that he looks to experimental data, philosophy, his and others' experiences to arrive at specific questions that you can ask yourself to determine what matters most to you and what stands in the way of you actually getting those things. In fact, I must say, this episode with Arthur Brooks is one of my favorite ever on the Huberman Lab Podcast. He is brutally honest, he's open,

• 1:52Andrew D. Huberman?

  he's generous with knowledge that can help you, the listener, and he's incredibly humble. Thanks to Arthur, the conversation you're about to hear is one that I'm confident you'll want to think about, act on, and come back to periodically. I can say for myself with certainty that it's the conversation I wish I had heard long ago. Arthur doesn't have all the answers, nor does he claim to. But I do think he has a sort of hard-earned compass and a set of maps that we can all apply to have a much better and indeed, a great life. Before we begin, I'd like to emphasize 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.

• 2:36Andrew D. Huberman?

  And now for my conversation with Dr. Arthur Brooks. Dr. Arthur Brooks, welcome.

• 2:42Speaker 00

  Thank you, Dr. Andrew Huberman.

• 2:44Andrew D. Huberman?

  We only get to call each other Dr. once at the beginning of this podcast. So happy you're here.

• 2:48Speaker 00

  Me too.

• 2:49Andrew D. Huberman?

  Yeah, I consider you a friend. And before we became friends, you were already my teacher. I was learning a ton from you. You have a ton of wisdom. And before you like step into your humble self and push aside, I just really want to highlight that because there are a lot of people influencing, educating, advising, coaching, et cetera. But you represent like really the confluence of ideas and practices and wisdom in ways that I and people can really understand and benefit from. So really looking forward to having you here.

• 3:23Speaker 00

  Thank you likewise. I mean, what you've done over the past now five and a half years with this podcast.

• 3:29Andrew D. Huberman?

  Just about, yeah.

• 3:30Speaker 00

  You changed the whole way that educators can reach a lot of people. What we want is educators, science in the public interest. We want to touch people's lives. We want to lift them up and bring them together using science, using ideas, and how? How? How do you do that? You showed the way. Because what you did was you started this podcast within six months. It was a big deal. And what you showed was a whole generation of people, younger and older than you. I'm older than you. That this is something that people can do, that we can reach people. You made that possible. You made that possible for me. It was an incredible gift.

• 4:02Andrew D. Huberman?

  Well, I'm honored and thank you. I realize today that perhaps the toughest part about this conversation is going to be make sure that I keep you focused on you a little bit. You're so humble, but I appreciate the kind words, and I consider us colleagues and friends. So you're known as the happiness guy. You know a lot about it, what it is and what it isn't. So let's start with first principles there that people can really wrap their head around and apply. What's the difference between unhappiness and happiness? Or is that even the right model?

• 4:35Speaker 00

  Yeah. Most people start with the wrong model of what happiness actually is. So you can't define unhappiness until you can define happiness. And happiness is not what most people think. Most people conceive of happiness as a feeling, as an emotion. And that's quite wrong. In the same way that the smell of your turkey is not the same thing as your Thanksgiving dinner. The smell of the turkey is evidence of your Thanksgiving dinner, and the feelings of happiness are evidence of happiness. And when I first came into the field, I mean, I've been a behavioral scientist for 30 years, but I started specializing in the science of human happiness exclusively. I wrote the first book of mine on this in 2008. But I decided in 2019, after I took a hiatus from academia to go run a big think tank in Washington DC,

• 5:20Speaker 00

  that I was going to specialize for the rest of my career in this thing that most people believe they wanted. I was going to really make it work. And there's, of course, happiness. People want to be happier. And the first thing that I realized is there wasn't a very good definition of happiness, which is so crazy, the thing that everybody wants. They can't quite define it. I can't put words to it, but I know it when I feel it. This is what I would get when I would ask my classes. So what do you think you're studying? Or it's how I feel when I'm with the people that I love or doing the things that I enjoy. And I recognized that this would be completely inadequate in any other area of science. And so I went back to try to find the right metaphor, the right parallel field to define happiness. And I felt that the field of nutrition did it really well

• 6:03Speaker 00

  by taking food and breaking it into macronutrients and micronutrients. So I asked myself, okay, what are the macronutrients of happiness? What are the fundamental elemental building blocks of happiness? And to figure that out, you go and you look at the people who have the highest life satisfaction that's measured in robust and proper ways, good construct validity, good science behind it. And what you find is, doing kind of a factor analysis, is that there are three macronutrients to the happiest life. The happiest people have enjoyment, satisfaction, and meaning. Those are the three macronutrients. Now, that's important because it means you need to enjoy your life. And you need to know the difference between enjoyment and pleasure, which many people don't. I mean, the pursuit of pleasure is not the secret to happiness.

• 6:48Speaker 00

  It's the secret to rehab, right? And so you have to understand, right? For sure. And satisfaction, which is the joy of an accomplishment or an activity after struggle. And last but not least is meaning, the why of your existence. The happiest people have a bead on those three things, and they pursue those three things really, really actively. Now, inside all three of those things, there's this funny thing called unhappiness. Inside each of the macronutrients of happiness, you find discontent and frustration and a lot of suffering. And so the first, or I should say the second misunderstanding about happiness is that it's incompatible with unhappiness. It's not.

• 7:32Speaker 00

  If you spend your life, which many people do today, trying to avoid unhappiness, trying to avoid and eliminate suffering, they will paradoxically miss their own happiness. So that's the first thing to understand.

• 7:44Andrew D. Huberman?

  Could you drill a little bit deeper into enjoyment, satisfaction, and meaning?

• 7:48Speaker 00

  Yeah.

• 7:48Andrew D. Huberman?

  And maybe just put some contour on each of those? And then go back to unhappiness and suffering and how it relates to all three?

• 7:55Speaker 00

  For sure. So enjoyment is very much related to pleasure. But pleasure is fundamentally a limbic phenomenon. I mean, if you touch in experiments, you've done these, you've seen these experiments forever, the ventral striatum or the ventral tegmental area, you can get this stimulation of these parts of the brain that will give you this sense of ebullience, this sense of immediate joy from anything from your girlfriend saying, Andrew, I love you, or a big bump of cocaine. Not that you would, because the brain is so unbelievably thrifty, right? That's not part of happiness. That's a phenomenon from sort of the Pleistocene brain, from something, the middle Pleistocene, what, 250,000 years ago, saying that rewards you.

• 8:40Speaker 00

  Go get more of that is kind of what it comes down to. You don't want to have that as your goal in life. I mean, like the hippies used to say, if it feels good, do it. My dad said that's the end of America. He was kind of right.

• 8:52Andrew D. Huberman?

  I think your dad and my dad either were friends. I don't think we have the same dad, but.

• 8:56Speaker 00

  Separated.

• 8:57Andrew D. Huberman?

  Yeah, my dad and. No disrespect to the hippies, but my dad had very clear thoughts about how the children of people with that mindset were at a disadvantage because of that message specifically.

• 9:11Speaker 00

  What will happen, of course, very quickly is that your pleasures, which are fundamentally animal, I mean, your dog, your beautiful new dog, friendly new dog that I just met, he has a limbic system not that different than yours. And he feels emotions that are not that different than yours, right? I mean, he has amygdala. You know, he has a dorsal anterior cingulate cortex. He has a ventral striatum. I mean, he's got all these different parts, just kind of like we do. But he's not human because he's managed largely by these emotions. And we have this choice. We have this incredible prefrontal cortex, this human cortex that's enormous. Your dog's is wafer thin. Ours is like 30% of the weight of our brain. And what that supercomputer allows us to do

• 9:55Speaker 00

  is to choose between animal impulses and moral aspirations. We get to make that choice. That's a conscious executive choice. When we convert pleasure into enjoyment, it's because it takes on moral aspiration to it. We take our pleasures and we add people in memory, thereby kind of delivering them to an executive experience that we're managing, that we understand, that we're conscious of, that we can remember. And this fundamentally social. It's quintessentially human, as a matter of fact. That's what it's all about. So I, you know, I talk to my students and who are graduate students, who are 28 years old on average, and my kids, who are 28, 26, and 23. You know, what does this mean? And for most people, what it means is

• 10:39Speaker 00

  if there's something that makes you feel good, because we all have our thing, whether it's highly glycemic carbohydrates or any kind of addictive behavior. And in point of fact, it can be dependence provoking, which many things can, when they wire into the dopamine system. You've talked about this ad nauseam so many times. I've heard you talk about this. If you're doing it alone, you're probably doing it wrong. Probably it's probably more about pleasure and less about enjoyment. It's not a perfect rule. I like to walk in the woods by myself and say my prayers, but those things aren't addictive. And so that's how to how to how to think about it. You need to enjoy your life. And that means there are things that give you pleasure at a metaphysical or physical

• 11:21Speaker 00

  level, but they also have people in memory and you're managing them and they're not managing you. So that's kind of the, in a nutshell, how I think about enjoyment. Now, many people are bad at that, especially strivers. Who listens to your podcast? People who are serious about their lives. There's nobody that's like, eh, whatever, who's going to listen to your podcast?

• 11:40Andrew D. Huberman?

  We're not a whatever podcast.

• 11:41Speaker 00

  You're a striver podcast.

• 11:43Andrew D. Huberman?

  We should do a title card sometime, how to whatever.

• 11:45Speaker 00

  Yeah.

• 11:46Andrew D. Huberman?

  And it won't go very well. That'd be our April Fools episode.

• 11:48Speaker 00

  I know. And this is not one of those podcasts. Guys like me on it. And what strivers, one of the things they often struggle with if they're very, very, very competitive, if they're ambitious, if they're successful, is that they want to be special more than they want to be happy. And so they want to put points on the board. And if it's not putting points on the board, they're not going to do it. And these are the people that I have to work with to be, to work on the macro nutrient of enjoyment.

• 12:15Andrew D. Huberman?

  Is there fear that were they to enjoy life more, be happier? I'm probably using these terms incorrectly.

• 12:23Speaker 00

  No, no, no, why not?

• 12:23Andrew D. Huberman?

  That somehow they would lose their drive?

• 12:25Speaker 00

  Yeah.

• 12:25Andrew D. Huberman?

  Because as you were describing enjoyment, satisfaction and meaning, and by the way, I love this description of enjoyment as, you know, we have animal impulses and then, but then there's this other end of the spectrum, which are moral aspirations.

• 12:40Andrew D. Huberman?

  Wouldn't at least some component of a great life be to marry those two things so that your pursuit of of these animal impulses actually raised you up morally? I mean, that's the ultimate. I mean, we have so many examples now in the media of prominent politicians in particular with all the elections going on, where their careers are tanked. I do believe they might have been trying to be good people on average, but they temptation ruined that career anyway.

• 13:10Speaker 00

  Totally, totally.

• 13:10Andrew D. Huberman?

  And so it's clear it exists in them and in many and everyone, right?

• 13:14Speaker 00

  Yeah.

• 13:14Andrew D. Huberman?

  But the fact that that can happen, it almost feels like a misuse of the animal impulse.

• 13:21Speaker 00

  Yeah.

• 13:22Andrew D. Huberman?

  Is there a way to marry animal impulse to moral aspiration in a way that's seamless? Or is it always work?

• 13:29Speaker 00

  No, no, you have just defined enjoyment. Proper enjoyment is one where you are, you're doing what you, what you think is prudent and natural and good to do is something that you want to see yourself doing and at the same time is pleasurable. You know, that's why the best moments over the course of my 35 year marriage are highly pleasurable and extremely enjoyable. And it's the kind of thing where I could get, you know, found out by the press that I'm having another beautiful night with Esther.

• 14:01Speaker 00

  That's good is what it comes down to. And the truth is, we all struggle with these things because we are biological creatures. You know, I'm fundamentally a behavioral scientist, but psychology is biology. And one of the things I've had to retrain in so many of these areas, especially over the past 10 years, is because the biology has become so salient in our field. And one of the things that you find is that the trouble that people actually have is when animal impulse and moral aspiration go in different directions. And one of the great strategies for life is how to point them in the same direction. How to, and sometimes you have to choose. Sometimes you have to choose and people feel like it's, I should, you know, if it feels good, it must be good for me. But that's have this, and so I'm going to do it.

• 14:44Speaker 00

  That's having the same life goals as protozoa or something, you know?

• 14:48Andrew D. Huberman?

  Or if it feels bad, it must be bad for me.

• 14:49Speaker 00

  Yeah.

• 14:50Andrew D. Huberman?

  And there's probably a lot of things that people should, could benefit from doing that are going to feel quote unquote painful in the process.

• 14:57Speaker 00

  Hour in the gym. I'm a gym rat, so are you.

• 14:59Andrew D. Huberman?

  Do you, do you like training? I like training.

• 15:01Speaker 00

  I really do like training, but it's a funny thing because leg day, I still want to throw up. I've been in the gym almost every day for 30 years.

• 15:11Andrew D. Huberman?

  Wow.

• 15:11Speaker 00

  And.

• 15:12Andrew D. Huberman?

  You're in great shape, by the way. I mean, it's obvious to anyone watching, but you're.

• 15:15Speaker 00

  No, but I feel good, yeah.

• 15:16Andrew D. Huberman?

  Is it okay to share you're 62?

• 15:18Speaker 00

  Yeah, 66 years old, yeah.

• 15:19Andrew D. Huberman?

  Great shape.

• 15:20Speaker 00

  Yeah. And, and it's, and you know, I've got genetics that keep me really lean. So it's not like it's any flex that I can stay at, you know, 10% body fat or something like that. That's not, that's just, that's just nature. But the truth is, I, I real, I recognize that I need to keep the machine in good shape because the brain is part of the machine. And as we both know, hard exercise, picking up heavy things and, and, and running around is fundamental to affect management and also to the maintenance of the overall functioning and how the machine works. I don't want to fall prey to, you know, the type three diabetes, which is what we're calling Alzheimer's these days. I don't want metabolic disorders that are, that are avoidable. So I actually, I do that. Now, leg day sucks, man.

• 16:05Speaker 00

  I mean, I've been doing leg day every fourth day for 30 years and I still don't like it. I would still skip leg day. Every day would be chest day because everybody likes chest day. Because it feels better. But the truth is that I do it because I actually know how the muscle protein synthesis works. I know that for hormone balance, leg day is the most important day for these really large muscle groups. And, and, and what am I doing? I'm making the decision to do something that forgoes my, my comfort, my pleasure, even a moment of my happiness for the moral aspiration that I actually have. And, and that leads to this important conclusion from the research in this area, which is that mother nature doesn't care if you're happy. This is, it's, you know, we all think it's like, if I'm not happy, then something's not right.

• 16:50Speaker 00

  No, no. It might very well be not right. You know, there, there are all kinds of suffering that you actually need to grow as a person. You need negative emotions because negative emotions are an alarm system that show that your reptilian brain has, has, has registered signals, sending these signals to your limbic system and, and, and setting off alarms in, you know, from sadness and anger and disgust and fear. That's unpleasant, but that doesn't mean anything's wrong. It means everything's right. How you react to it can be how you want to, and so doing have a better, having a better life, notwithstanding the fact that it doesn't feel good. And that's a life of discipline. That's a life of, of the kind of behavior that you actually want. That's worth moral aspiration.

• 17:35Andrew D. Huberman?

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• 19:03Andrew D. Huberman?

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• 19:48Andrew D. Huberman?

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• 20:42Andrew D. Huberman?

  I've got this statement that you just mentioned ringing in my ears in the best way, which is that you're saying this moral aspiration piece has a lot to do with, or reflects doing what you want to see yourself doing. I really like that because I think for many people, they want to see themselves doing things that others would approve of. And from a young age, we're told what we should do and why. You need to get dressed up for this event, or you need to sit a certain way, eat a certain way, be polite and these things, which are all important parts of our training as humans. But there's something really special that happens when we,

• 21:27Andrew D. Huberman?

  as you point out, when we see ourselves doing something and it feels good and it's a positive self-reflection of the non-egotistical kind. And I don't think we talk enough about this because there's so much out there now about how social media is all about comparisons. So people are showing other people, here's what I'm doing. But there's a different version of that where somebody does something that they're proud of and puts it to the internet and they're seeing themselves do something that they're proud of doing and they get the feedback and, you know, provided that their ego is in check and they don't let the positive comments go to their head or set them up for disappointment when they don't get as many of them the next time. Things that are wired into those reinforcement circuits. I think that's great.

• 22:11Andrew D. Huberman?

  They're seeing themselves exercising. By the way, it could be painting, it could be time with family, it could be being a volunteer in service. And we tend to look at that stuff and say, oh, you know, they're just doing the display. So my question is to really get the ideal match between this animal impulse and moral aspirations piece, that we see ourselves and experience ourselves doing what we want to see ourselves doing and that we not share it. Because I'm open to the idea that the sharing diminishes it somehow.

• 22:41Speaker 00

  It can. Yeah. It can. But fundamentally, I think it's actually quite important that you declare what your moral aspirations are. And part of the reason is because this gives you a commitment bias. So there's a lot of behavioral science about that, a lot of psychology that actually talks about commitments bias. When you say, here's the thing that I'm actually gonna do. I'm gonna finish my PhD.

• 23:01Andrew D. Huberman?

  This is a big part of weddings. I attended a lot of weddings and it's kind of an amazing thing, this wedding ceremony.

• 23:07Speaker 00

  Makes you path-dependent toward your own aspirations.

• 23:10Andrew D. Huberman?

  People stand up and give a bunch of really amazing promises in front of all their friends and then they get a bunch of gifts. And I'm not cynical about this at all. Like from a reward pathway perspective, it's like you're rewarding the promises that they're making in addition to the union that they're in right then. A lot of the reward is like you're giving them things for their life going forward. Sadly, I have a number of friends who've been divorced and they, depending on how long ago the wedding was, they often feel quite sheepish about all the gifts. Like they got all these gifts for the promises they made. Now they've changed their mind. In some cases, broken those promises, but they've changed their mind. It's not till death do us part. It's now until it got inconvenient enough that we're gonna part ways.

• 23:51Andrew D. Huberman?

  And it's an incredible, still occurring, kind of ancient display of promising publicly, I'm not going to quit.

• 24:02Speaker 00

  Yeah, totally. This is my person through thick and thin, through sickness and in health and all the things that you're actually talking about. You're actually talking, in the wedding promises, you're saying, it's gonna suck sometimes. That's what you're saying. I mean, it's like richer and poorer. And we're gonna stick this thing out despite the fact that we're stating right up front that there's gonna be times of poverty, there's gonna be times of sickness, there's gonna be trouble ahead. And that's basically saying that happiness has unhappiness in it. I'm defining happiness. How am I defining happiness? That I'm gonna get 80, 90 years and as I take my dying breath, I'm gonna be looking, I'm like Don Quixote and this is my Dulcinea.

• 24:44Speaker 00

  And I'm gonna be looking into her eyes as I recite the holy scriptures and take my dying breath. That's basically what you're saying and you're defining that as your bliss. I mean, if it weren't your bliss, you'd be like, why are you doing it? I want it because that's a good life. That's what you're stating. And you're laying out what actually happiness looks for. And you're saying it's gonna be full of unhappiness. That's what you're saying and that's the thing for people to understand. That that's what it comes down to. When you are laying out publicly your moral commitments, when you're actually saying this, what you're saying is you're recognizing that happiness and unhappiness are intertwined and you want the full, you're basically saying, bring it on. It's like courage.

• 25:29Speaker 00

  It's a declaration of your independence from the world and your dependence on each other, which is a beautiful thing. It's what you do when you're publicly baptized as an adult. Anytime that you're taken into a new religion, there's always these commitments about these moral aspirations that you're making, recognizing, yeah, sometimes this is gonna go contrary to my animal impulses, absolutely. And you know, this is, one of the things that I love about sort of the modern internet culture, there's a lot to regret. There's a lot that you and I look at, we're like, oh no. But the other thing I really, really like is this facilitated this wholesale movement of aspiration for excellence. A lot of people, they wanna be excellent.

• 26:10Speaker 00

  You know, it's like, this isn't just, the Hume and podcast is not just entertainment, high-class entertainment. People want an edge. They wanna know, you know, why are they so attracted to the protocols? Protocols toward what? Toward being better. They wanna be more successful. They wanna be better liked. They want things to go better for them. That's a human drive for excellence. And when people can finally make peace with the fact that your animal impulses will not always and frequently not lead you to excellence, then you can finally be free.

• 26:45Andrew D. Huberman?

  Do you think that a lot of the friction out there, politically, socially, is basically about drawing the line between what is animal impulse and what is moral aspiration? I mean, I don't wanna take us too far down.

• 27:01Speaker 00

  No, tell me more. What do you mean?

• 27:02Andrew D. Huberman?

  I mean, some of the animal impulses are obvious, right? And they're all, for the neurobiologists, we would say they're very like limbic hypothalamic, right? But, you know, some people would say, okay, like here's the quote-unquote traditional model of marriage and morality. And some people would say, actually, we wanna kind of bend that a certain way where people could have quote-unquote unconventional relationships or unconventional families. Or, I mean, I think everyone would agree that lying, cheating and stealing is bad. But there's an attempt, I think, to draw a kind of jagged line between moral and immoral, that, you know, certain things that are not of biblical, traditional morality are okay

• 27:47Andrew D. Huberman?

  because as long as they're done consensually and in the name of love. Right? And we're not talking about breaking laws here. Although some people really push this to the extreme.

• 27:56Speaker 00

  I know, but that's marginal, right?

• 27:58Andrew D. Huberman?

  And I'm staying off specific issues, not to be like politically careful here, but just because I feel like a lot of it is like, where are we gonna draw the line between limbic and higher order? In fact, it actually gets inverted where people will say, no, that the more evolved way of thinking is past all that, where you can really get beyond this very, you know, black and white morality and really say, no, there's all sorts of versions of what love, family, marriage, commitment, child rearing could look like.

• 28:31Speaker 00

  Pontius Pilate, what is truth?

• 28:33Andrew D. Huberman?

  Right.

• 28:34Speaker 00

  Right? It's very postmodern.

• 28:35Andrew D. Huberman?

  Yeah, it is very postmodern, but I think that, I mean, I feel like this is that, like people are pulling back and forth on this line. Just like in science, people are trying to say, the scientists and doctors that are all, you know, traditional scientists and physicians, they have the knowledge. And then the general components of the general public are saying, actually, during the pandemic, you lied, you know, like a teenager telling their, and like you need to admit you lied. And then they're like, I didn't lie, you know. And so there's just trying to pull back, we have the torch of truth. No, we have the torch of truth. And of course, there are elements of truth on both sides. But with this, in this case, it's sort of, I think at the extremes, we all understand murder is bad. Lying, cheating, stealing, bad, right? But then what constitutes a moral aspiration?

• 29:20Andrew D. Huberman?

  One camp is actually a moral insult and vice versa.

• 29:24Speaker 00

  So John Height, you've had him on the show, right? Yeah, John Height's great. And John Height and I go way back. We go back to the early part of the 21st century. So, and John Height and I are just the same age and we've had these sort of parallel careers writing about science of human happiness. The guy's a visionary. He's probably the greatest social scientist of our generation. He's that great. I mean, he's unbelievable. He wrote a book about moral foundations. And he talked about the fact that there are two moral foundations that everybody has in common. And that's care and fairness. Care for others and fairness. Now, we define those things differently. I mean, what does care mean? Does care mean giving everybody, you know, taking care of them at a base level? Or does it mean everybody gets an apartment and free groceries?

• 30:09Speaker 00

  I mean, you figure out what that means. And that's a legitimate argument about, you know, what it means. Fairness is really, really different, especially between political poles, where one side is about redistributive fairness and the other side is about meritocratic fairness. You know what fairness actually means. But everybody wants a fair and caring society. And you believe that you should be fair as a parent, you should care for your kids. Then what he shows empirically with his work, which no doubt has a huge neurobiological basis and I'm sure has a huge genetic basis as well because these personality characteristics generally do, are usually between, in the identical twin studies, it's usually 40 to 80% genetic, all the aspects of personality, which is super interesting in and of itself,

• 30:49Speaker 00

  is that there's three elements of morality that are very different between the political poles. They're loyalty, purity and authority. And so loyalty is like, flag burning is bad, right? You know, I come from a very, mostly progressive family, politically progressive family. And if I ask somebody from my family origin, what do you think about flag burning? They'd be like, inadvisable. As opposed to morally evil.

• 31:17Andrew D. Huberman?

  Right, soft answer.

• 31:18Speaker 00

  Yeah, when it comes, right? And the second is loyalty, you know, loyalty to tribe. And what you find is that people who are more on the politically conservative side, they have a different sense of loyalty, loyalty towards sports teams. So you find that when you, in these interesting studies, that you go into a political conservative's office and you'll find like a sports poster. Where in for a political liberals office, you're very, very much less likely to find this is what you find. And then, of course, this, what it, where it really has teeth is toward, you know, national identity, you know, where you're loyal toward national. It's like my country, right or wrong? Which is one of the reasons you find such a strong political preponderance of one side in the military forces and the American military as opposed to the other.

• 32:01Speaker 00

  Not to say that one side's right or wrong, but that's just, you know, how it comes down. John Height would say that's, that's a difference in moral foundations. And the last that you are really touching on here is purity, is moral purity. And the moral purity is about, for example, in sexual matters is very, very profound. You know, and so, you know, there's a, there's a, you know, I've seen a bumper sticker in San Francisco that says, "Your body may be a temple, but mine is an amusement park." Right? It's funny in its way, right? But what that is basically saying is-

• 32:33Andrew D. Huberman?

  It's very, what I would call, because I'm from the Bay Area, sort of old, older San Francisco, like circa seventies to now. Now, there's a, there's a kind of a growing conservative movement somewhat tucked into the tech community, although you find a mix of both.

• 32:49Speaker 00

  You find a mix of both too. But it's kind of a libertine thing where libertarianism and libertinism diverge, which is a really interesting boundary too, is what you find. But that actually describes those differences are, you know, so, so, you know, each side will say the other side is immoral. No, they're differently moral. And you decide, you know, which you think is right. And if you tell me in a structured survey, what you think is right on those particular issues, I have a very high degree of certitude in guessing how you vote, actually. Now, some people are in these weird things. You can be in kind of a, you can be a political conservative, but a cultural liberal, right? Those aren't very many people, but you do find them. They tend to be the political libertarians, as a matter of fact.

• 33:32Andrew D. Huberman?

  It's fascinating because ultimately here, we're talking about drawing boundaries between different brain areas. At least that's what the neurobiologist in me thinks. But, I mean, obviously, politics, laws and behavior matters a lot. It really matters because ultimately, people can say all sorts of things about what they believe, what they want to be, but we are ultimately judged on what we do.

• 33:55Speaker 00

  Right.

• 33:56Andrew D. Huberman?

  And I think we probably judge ourselves on the basis of what we do, or ideally, we would, we would look at that. Let's talk a little bit about-

• 34:04Speaker 00

  We've gone through one macronutrient.

• 34:05Andrew D. Huberman?

  Right, one macronutrient. What exercises do you suggest to students to start to explore their own relationship between animal impulse and moral aspiration?

• 34:18Speaker 00

  Yeah, so one of the things that I talk about is, is how they understand leisure. So leisure is what you do and they're not compensating you for in the time that's actually free, how you understand leisure. So, and, and the greatest writer about this is Joseph Pieper, the mid 20th century German philosopher. His most important book was Leisure, the Basis of Culture. That's his most inflecting, it's actually a long essay. It's very, very beautiful. He says, "I can tell you everything you need to know about a culture by how they actually use leisure."

• 34:51Andrew D. Huberman?

  Interesting.

• 34:52Speaker 00

  He doesn't want to know what you do for money. He wants to know how you use your time when nobody's paying you. That's because he says that's what reflects who you actually are, right?

• 35:02Andrew D. Huberman?

  That's why I never liked the, oh, you can tell by the books on somebody's shelf. Because books on somebody's shelf doesn't mean they actually read those books firstly.

• 35:08Speaker 00

  They own those books.

• 35:09Andrew D. Huberman?

  Right, exactly.

• 35:10Speaker 00

  Many people own my books who haven't read them.

• 35:12Andrew D. Huberman?

  Well, I've spent some time with it. I still need to go pour through it again, but-

• 35:17Speaker 00

  Can't wait to read Protocols, by the way.

• 35:20Andrew D. Huberman?

  Oh, thanks. If nothing else, Protocols will cure insomnia. The thing is almost 600 pages long. Thank you.

• 35:27Andrew D. Huberman?

  Your book's awesome and I, I spent some time with it. I want to spend more time with it, in part because it marries theory with practical steps and prompts, not AI prompts, but the kind of prompts to really give oneself. So this thing about leisure is fascinating.

• 35:41Speaker 00

  Yeah, leisure is really interesting. It's like that, that tells you what you need to know about a culture, but also about a person in a way. And so if you find somebody who's using the leisure time to meet animal appetites, that's one thing. If they're actually using it to, for, for personal betterment, for personal betterment, not career betterment, not for the compensation that actually comes from the worldly rewards. There's four worldly rewards, money, power, pleasure and honor. And if you're doing something such that it doesn't reward you in one of those areas, that actually comes from Aristotle and Aquinas, et cetera, then you're actually doing what he would call proper leisure. You're doing proper leisure toward, you know, moral aspiration, which is ultimately the most rewarding thing. That's ultimately what will take you from the world of pleasure into the world of enjoyment

• 36:26Speaker 00

  and give you greater happiness. That's the theory. And it's, and it's, it's actually been verified a lot in, a lot of these ideas, the best questions that come from the philosophers and then, and then the structural mechanisms come from neuroscience. And then the testing of these ideas comes from the behavioral sciences, right? Do the experiments, et cetera. Then, of course, supplying them to your life is a different kettle of fish. And so what he says is that there's kind of three areas that make proper leisure and ultimate enjoyment. You want me to tell you that?

• 36:55Andrew D. Huberman?

  Please, yeah.

• 36:56Speaker 00

  Number one is deepening relationships on purpose, man. I mean, on purpose. And so leisure is this weekend, I'm envisioning myself not touching my phone while I'm with my wife, right? Deepening my relationship, being fully present for my wife. And, and I'm going to go someplace, not because I want to chill on the beach, but because I want to be on the beach with the love of my life. So deepening relationships on purpose with, you know, a real focus on that. The second is learning something you don't need to learn. And the third is actually developing yourself metaphysically. Is your spiritual, your religious life or your philosophical life? It's to transcend what's going on here. For, for no other reason, the fact that you seek transcendence. Those are the three areas of proper leisure.

• 37:41Speaker 00

  And that's how he would say, "I know that you're going from pleasure to enjoyment. That's how I know by, based on what you're doing, even though you don't have to."

• 37:50Andrew D. Huberman?

  I love this. I'll tell you several of the reasons why I love it. One is people from time to time will say, "What do you do for fun?" It's a very difficult question for me to answer because people-

• 38:02Speaker 00

  Because your work is fun, by the way.

• 38:03Andrew D. Huberman?

  My work is so much fun. Like I'm reading this book about sunlight and how the dermatology world is revising their understanding about sun and skin cancer and, and I'm loving that. I love my, I mean, I could, I could list it off, but I just say those things to just get people to think about what, what they enjoy doing. But the word that, you know, keeps coming up in my mind, because I have a hard time with the fun thing, because, yeah, I do other things that are purely recreational, is this word enrichment. I mean, it sounds kind of, you know, you know, like somebody's trying to be an academic when they say, like, like, what do you do for enrichment? It doesn't, it's not, it's not as natural a question these days as like, what do you do for fun? It's like, what do you do for your own enrichment?

• 38:46Andrew D. Huberman?

  It reshapes the question a little bit because the implication is it's not just about immediate pleasure, which fun kind of falls into the groove of pleasure.

• 38:55Speaker 00

  It's about personal excellence.

• 38:56Andrew D. Huberman?

  Yeah, like you come out of, you come out of it better.

• 38:58Speaker 00

  Right.

• 38:59Andrew D. Huberman?

  Not just for having experienced the, the, whatever it was the activity was, but like there's something carried forward into other things that you do and in a good way. And so the word enrichment, you know, feels good. It's the reason why, even though I was in the sciences as an undergraduate, I, you know, decided to take a course in Greek mythology and like loved it, love, love, loved.

• 39:18Speaker 00

  That was leisure.

• 39:19Andrew D. Huberman?

  And it turns out it was neuroscience too, right? Years later, like we talk about, you know, the myth of the cyclops is all about anger and it has everything to do with the lack of depth perception that when you have one eye versus two eyes. It turns out like the Greeks like really understood stereopsis and depth perception. There, I couldn't help myself. In any case-

• 39:36Speaker 00

  That's interesting.

• 39:37Andrew D. Huberman?

  So like this notion of enrichment and I love that in the example you gave of going to the beach with a friend or with a spouse or someone else you care about, it's not about your own experience of it, you said, because, not just because you want to be there, but because you're actually there, that's a, that's a physical grounds for creating something else. So it's not really about the beach. It's about what you leave the beach with.

• 40:00Speaker 00

  That's right.

• 40:01Andrew D. Huberman?

  And it's not just memories of the beach. You actually both change as a consequence of being there, maybe in small ways, maybe in big ways. But you, you've enriched the relationship. And so the beach becomes incidental.

• 40:13Speaker 00

  When people talk about, why don't you go out drinking? What I want to know is, is it about the drinking or is it the people you're drinking with? That's what it comes down to. Now, I, I strongly recommend that people reconsider that decision. I mean, I've heard you, two drinks a week is the safe level. I've got it, Andrew, I've got it.

• 40:29Andrew D. Huberman?

  More than that's probably not a good idea. Well, most people.

• 40:31Speaker 00

  I'm a zero, you know? I'm a non-drinker because it's the right, it's the right cadence for my life. But, you know, people who do use alcohol responsibly, I'm not, like, I wish I were a person who could use alcohol responsibly. I'm not, right? So, so I don't and I don't use it at all. But, you know, when people say, "I'm going to go out drinking," I mean, I, I don't know if that's pleasure or enjoyment. I don't know if that's animal impulse or moral aspiration. I need more information. I need to know the reason for that. When people are talking about getting a beach house, I'm going to get a beach house. I don't know whether or not that's animal impulse toward, toward social comparison, toward actually a scoreboard effect, so I can actually feel like I mean something. That's all animal impulse.

• 41:15Speaker 00

  All it is, that's just like your troglodyte brain actually saying, "You're not, you're not good enough unless you have a beach house like old Bill over there at the office," right? But on the other hand, if you tell me, it's like, I gotta create bait so that my kids and grandkids are here a lot. Okay, now I'm listening. Now I'm actually paying attention. And so a lot of things that people will say, "I, I need a little bit more information such that I can categorize it in the right way, whether or not we're on the right side, we're on the animal impulse side or the moral aspiration side, whether we're on the pleasure side or the enjoyment side, whether it's actually going to bring happiness."

• 41:46Andrew D. Huberman?

  I'm pausing because I, I have so many questions about this, but I want to make sure we touch on the other macronutrients because otherwise I, I'm gonna, I'm gonna encourage you to give a tutorial on how to really maximize every single choice in not just my life, but listeners' lives.

• 42:05Speaker 00

  Enjoyment protocols.

• 42:06Andrew D. Huberman?

  Yeah.

• 42:06Speaker 00

  We should have leisure protocols.

• 42:07Andrew D. Huberman?

  Absolutely. Absolutely. You know, the, we all know that like one of the major pillars is social connection and relationships, but- The idea that leisure is part of that

• 42:17Speaker 00

  Yeah.

• 42:18Andrew D. Huberman?

  As a substrate for enriching those is obvious once we hear it. But it reframes everything. If exercising with somebody, you know, turns out to be a way you deepen the relationship, which actually has been my experience with a lot of male friends, frankly.

• 42:32Speaker 00

  Yeah, totally.

• 42:32Andrew D. Huberman?

  One of the best ways to get to know somebody, in my experience, is to have an intellectual conversation with them, like really deep dive with them, or to go

• 42:39Speaker 00

  Left.

• 42:39Andrew D. Huberman?

  Do something difficult. Yeah, yeah. Rob, my producer and close, close friend, he's sitting to my left right now. I mean, one of the first things we ever did was I'd go for a run where he kicked my butt.

• 42:49Speaker 00

  And by the way, Vanderbilt graduate.

• 42:51Andrew D. Huberman?

  Yeah.

• 42:51Speaker 00

  Very pleased to see that.

• 42:52Andrew D. Huberman?

  Vanderbilt graduate, yeah. Yeah, and I don't recommend people box, but years ago I boxed and I'd spar on Wednesday nights. Don't recommend it. Yes, I wore headgear. Yes, I probably took some damage. I don't recommend it. But you feel so close to people that you actually tried to hurt and they tried to hurt you, but with rules.

• 43:10Speaker 00

  Yeah.

• 43:11Andrew D. Huberman?

  And it's an amazing, it's very primitive.

• 43:14Speaker 00

  Yeah.

• 43:14Andrew D. Huberman?

  And yet you, there's a bond there that is obviously nonverbal.

• 43:17Speaker 00

  Uh huh.

• 43:18Andrew D. Huberman?

  It's a lifelong bond.

• 43:19Speaker 00

  Yeah.

• 43:19Andrew D. Huberman?

  You see that person the next time, and it's like, especially if they played fair and they hurt you.

• 43:24Speaker 00

  Yeah.

• 43:25Andrew D. Huberman?

  You're like, yeah.

• 43:26Speaker 00

  Yeah.

• 43:27Andrew D. Huberman?

  Like, we know one another.

• 43:28Speaker 00

  Yeah.

• 43:28Andrew D. Huberman?

  I've seen you, you know, there's a respect level. I'm not suggesting people do this, but.

• 43:34Speaker 00

  You added people in memory to a strong experience, thus rendering it enjoyable and being part of happiness.

• 43:39Andrew D. Huberman?

  Yeah.

• 43:39Speaker 00

  And point of fact, it wasn't strictly pleasurable, but that wasn't exactly the point.

• 43:44Andrew D. Huberman?

  No.

• 43:44Speaker 00

  Yeah.

• 43:45Andrew D. Huberman?

  No, the point was to suffer together in some way. There's a great book by a guy named Sam Sheridan called A Fighter's Heart. He's actually a Harvard grad.

• 43:52Speaker 00

  Yeah.

• 43:52Andrew D. Huberman?

  I think he was an art major there. His dad was a Navy SEAL. He's a very interesting guy. And he has this joke that, you know, you know, that sparring is like a, it's like a one night stand or something. You've like done something very intimate with someone you barely know.

• 44:06Speaker 00

  Yeah.

• 44:06Andrew D. Huberman?

  And so it has both a feeling of connection, but it's also the illusion of connection.

• 44:11Speaker 00

  Yeah.

• 44:11Andrew D. Huberman?

  Um, so he hits it better than I did.

• 44:13Speaker 00

  Yeah.

• 44:13Andrew D. Huberman?

  Don't run out and start sparring with your friends.

• 44:14Speaker 00

  Well, the military, why it has, it creates such, you know, bonds for life. And my son's, my son is a sniper, scout sniper in the US Marine Corps, and these are friends for life. I mean, these are guys who would literally give their lives for each other, who looked out for each other in very, very dangerous situations, and they were suffering together. Now, the word compassion in Latin means to suffer together. That's what it means. To be compassionate with somebody is to suffer alongside that person. That's what it comes from. And it's, you know, it has this, the passion of Christ and the Christian religion is all about the suffering of Christ. That's what it comes, and to have compassion towards somebody to suffer with that person through that. And when you even induce that suffering, as dumb as it is, beating each other up, you know, doing, getting into the octagon

• 44:57Speaker 00

  and, you know, that is, what you're doing is, this is, this is the experience of compassion, which gets us to our primordial need to move beyond the animal impulse into the moral space that actually makes us quintessentially human, that makes us fundamentally different than all the other beings. It makes us the dominant species. But by the way, it also renders us the most miserable of all these species as well, which is so interesting.

• 45:22Andrew D. Huberman?

  There's some dark and terrible examples of this, and sometimes people will call it trauma bonding, like the sort of Sid and Nancy story, like they like kill them, kill each other at the Chelsea Hotel in like a drug-induced rage, or, but then like if you watch that great movie with Joaquin Phoenix and Reese Witherspoon, right, like Walk the Line, like their relationship between Johnny Cash and June Carter, right, was, June Carter Cash, I think was eventually her married name, was, it was a contentious one. It was like, it was the, it was the feistiness, it was the fighting, like they were forged in this challenge. She was divorced at a time when divorce wasn't, was really frowned upon, and she was religious. And so there was, there was just a lot of contention. And

• 46:05Andrew D. Huberman?

  then, then there's this peace that they achieve in being together. But you always sense that it's like, that there, that there's this recognition that there's fight in them and they've been through it. And that's part of, like, we tend to, we used to kind of hold up relationships like that. Now we like to see everything look perfectly smooth.

• 46:24Speaker 00

  Yeah.

• 46:24Andrew D. Huberman?

  Right? But this gets back to like the marriage vows, and this gets back to relationships of all kinds. It's the suffering.

• 46:30Speaker 00

  The suffering. I suffer with. I'm gonna suffer with my wife until I take my dying breath. And it's like, cause we have a

• 46:36Andrew D. Huberman?

  And she's gonna suffer with you.

• 46:37Speaker 00

  My god, yes.

• 46:38Andrew D. Huberman?

  The with is there, the both of you. Yeah, yeah, yeah, yeah, exactly. To be clear.

• 46:42Speaker 00

  No, for sure. I mean, it's no walk in the park being married to me, that's for sure. I mean, it's a pain, for sure. But she will. I mean, this is like the bond that we've actually taken for life. And, and it's central to the, and we have great enjoyment. It's fantastic. But enjoyment is everything to do with the fact that it's pleasurable, it's interesting, it's fascinating, it's funny, and it's also hard. And it's also, there's a lot of suffering. And there's a lot of, it's daggers drawn. I mean, my wife is Spanish, so you have to understand that there's a high level of complexity and suffering, you know, there.

• 47:13Andrew D. Huberman?

  And words per, word density per moment.

• 47:16Speaker 00

  Yeah, exactly. Right. And we have a 50/50 Spanish and English marriage, which means that we can, you know, we can suffer in, you know, two languages. It's what it comes down to. But the truth is, you know, that's what, that's what people need to expect. You know, that's what people need to expect, that it's like, okay, let's suffer together, baby. Come on, honey, let's just, let's just bring it on. And that's a beautiful thing. That's really what it means.

• 47:38Andrew D. Huberman?

  And people talk so much about peace and ease as the goal.

• 47:42Speaker 00

  Yeah.

• 47:42Andrew D. Huberman?

  I'm not, I'm hearing some of that, but I'm hearing a bunch of other things too here.

• 47:46Speaker 00

  I get it. And particularly true that, that men, they want peace at home. They do want peace at home. And, and, and I see that. By the way, women want peace at home too. But you're not gonna get peace all the time. You don't want peace all the time. You want a full life, fully lived. You wanna be, it's like the, to be fully alive, what does that mean? That means the whole range of your emotions. You're using all the parts of your limbic system. We're wonderfully made, Drew. And it's just like, I, I want the dorsal anterior cingulate cortex to give me this sense of suffering and grief when I'm feeling social exclusion or the sense of loss. You know, I want the insula to be highly active when I have this sense of disgust of whatever it happens to be, or the amygdala

• 48:30Speaker 00

  to be active with fear and anger, et cetera. I want that. I want my brain to work the way it's actually supposed to. I mean, I wanna suffer, and I'm gonna, if I'm actually being fully alive. And, and if I'm taking the chances and I'm doing the things that I actually need to do. Because that is ingrained in the full experience of what human happiness is properly understood.

• 48:50Andrew D. Huberman?

  I'd like to take a quick break and acknowledge our sponsor, AG1. AG1 just launched their newest formulation called AG1 Pro. And right now, you can get an extra 20% off your first subscription. AG1 takes the clinically-backed AG1 formula, which is a blend of vitamins, minerals, probiotics, and adaptogens, and adds three important new ingredients: creatine monohydrate, calcium HMB, and zinc carnosine. It has five grams of creatine monohydrate to support muscle strength and performance, along with brain health, calcium HMB to support muscle recovery and reduce muscle breakdown, and zinc carnosine to support and improve the lining of your gut. Some of these ingredients I personally was already taking, separate from the AG1 formula. So it's great to see all three of them now in the new AG1 Pro.

• 49:35Andrew D. Huberman?

  As you may know, I've been taking AG1 every single day for about 14 years now. That means I discovered it and started taking it daily long before I even knew what a podcast was. I continue to take it and back it here on the podcast because it is an excellent formula. And it's now even better with the AG1 Pro formula. For a limited time, you can get an extra 20% off your first subscription to AG1 Pro by going to drinkag1.com/huberman and using the code BACKTOROUTINE. So that's with the numeral two, back numeral two, routine. Just go to drinkag1.com/huberman. So we have the second chapter in the book that maybe we write together, although you're the real writer, I confess, I, I, I yet to decide I'm a writer.

• 50:17Speaker 00

  You're good at what you do, man.

• 50:18Andrew D. Huberman?

  Oh, thanks. Appreciate it. One will be, one chapter will be on leisure.

• 50:22Speaker 00

  Yeah.

• 50:22Andrew D. Huberman?

  You've told us that how one spends their leisure time is a, is a critical window into self. And, and the other will be to how to suffer more.

• 50:32Speaker 00

  Yeah.

• 50:32Andrew D. Huberman?

  In, in pursuit of moral aspiration, but also how to experience pleasure in pursuit of moral aspiration.

• 50:40Speaker 00

  Absolutely. Absolutely. So we've gotten through enjoyment.

• 50:45Andrew D. Huberman?

  Yeah, let's, let's talk about satisfaction.

• 50:48Speaker 00

  Yeah.

• 50:48Andrew D. Huberman?

  Because, because it sounds similar, but it sounds like deeper, more pervasive, more like, I don't, defined as satisfaction.

• 50:56Speaker 00

  Yeah. So, I mean, again, and the definition, everything is in the definitions. And, and one of the problems with happiness is that everybody can, they define it in different ways and et cetera. So I try to stay out of the linguistic wars.

• 51:08Andrew D. Huberman?

  It's like consciousness.

• 51:10Speaker 00

  Yeah.

• 51:10Andrew D. Huberman?

  No neuroscientist really wants to talk about consciousness anymore because it's like, it's so circular.

• 51:15Speaker 00

  It, for sure.

• 51:16Andrew D. Huberman?

  Yeah.

• 51:17Speaker 00

  Absolutely. It's being awareness, being aware of the fact that you're aware because you're aware, or something. I, what?

• 51:22Andrew D. Huberman?

  Many billions of dollars and euros in particular. That's a joke aimed at one Swiss scientist in particular.

• 51:27Speaker 00

  You've read Michael Pollan's new book.

• 51:29Andrew D. Huberman?

  I haven't read the new one.

• 51:30Speaker 00

  A World of Ways.

• 51:30Andrew D. Huberman?

  But I, I think the world of him.

• 51:32Speaker 00

  He's fantastic. And the new book is actually the book to read for people who are not either, you know, philosophers or neuroscientists, or even psychologists for that matter, on, A World of Ways is what it's called. I really, I, I've, I've never met him, but I love the book. I think it's absolutely fantastic. And at the end of the book, you know a lot more and you still don't understand what consciousness is. You don't understand what it is. It's, it's a lot of things. It's many things. It's sentience, and it's feelings, and it's awareness of others, and it's awareness of yourself. And we don't know where it is in the brain. And, oh my goodness. But the truth is that that's one of the problems in, in the field that I have too, which is that the, the definition of terms and satisfaction

• 52:14Speaker 00

  is one of these things. Satisfaction, as I define it, as many people define it, is the joy that you get from an accomplishment after struggle.

• 52:24Speaker 00

  That satisfaction. So the satisfaction that you got from your PhD was proportionate to the suffering that actually went into getting your PhD, and mine too. Right? And they're like, oh man, I'm not doing that again. But it was so awesome. And you know, I think about.

• 52:36Andrew D. Huberman?

  But it was so awesome.

• 52:38Speaker 00

  Yeah.

• 52:38Andrew D. Huberman?

  Those are the key words.

• 52:39Speaker 00

  I know. And it's like I talked to, you know, my kids, my kids in the military. They're, I mean, being a Marine is no, you're not screwing around. And you know, I saw what my kids went through. And for, you know, the infantry training battalion and the scout sniper indoctrination. And my daughter is, you know, and she's an officer. She actually got her first salute from her brother. He's six, five and she's four, 11. It was awesome. You know, actually, your older brother has to salute you.

• 53:05Andrew D. Huberman?

  So cool.

• 53:06Speaker 00

  Yeah, it's great. But you know, it's, it's, people talk when I say, you know, tell me the story of your success. I mean, the people will make jokes about it. You remember David Koch, one of the Koch brothers, you know, of Koch Industries in Wichita, Kansas? And he was a very, very funny guy. And he used to say, people say, how did you get so rich? And I say, well, it started when I was 12 years old and I found an apple and I was shining it up and I had paid a nickel for it and somebody offered me a dime. And I said, oh, it's a hundred percent profit margin. So I went back and bought two apples and I doubled my money and I started doing this every day and every week, doubling my money and doubling my money. And you can do the math, week after week and year after year. And finally my father died, left me a hundred million dollars.

• 53:45Andrew D. Huberman?

  That's good.

• 53:47Speaker 00

  And the reason that that's funny is because that flicks the parahippocampal gyrus and it makes you feel like that surprise, like in every joke, right? But the reason it's funny is because real satisfaction from your accomplishments comes from the struggle, not from the accolades. That's what it really comes to because you earned it and human beings are made to earn their success. This is the reason that they'll convince themselves that when somebody's giving them absolute utter largess, that they actually earned it in some way. If you want to get, to have your career destroyed as a politician, go to a bunch of senior citizens and tell them, you're getting a lot back, more back from social security than you ever paid in. Your career is over because you basically just, you know, flicked their parahippocampal gyrus in a very unpleasant way.

• 54:32Speaker 00

  You kicked it, right?

• 54:34Andrew D. Huberman?

  So cool.

• 54:35Speaker 00

  And they don't like it. And, and, and so, so the truth of the matter is that, that he was saying that because the, the answer that people are expecting is, I suffered and I had three bankruptcies and you know, I almost lost my marriage and I had to raid my kids' college fund and I was afraid. You know, like Bernie Marcus talks about the Home Depot and they were down to their last dollar. And it was, and it was, it was grim is how he talked about it. And, and so that's really, really important. And that's one of the reasons that satisfaction, which is so important, you know, we got to make progress. Why arrival leads to frustration, but, but progress toward goals is what, is how we're wired. Purpose in life comes from goals, a direction and progress toward purpose and goals.

• 55:20Speaker 00

  That's what purpose, where our purpose in life actually comes from. And, and so the result of it is that we need to, to have this sense that we're, we're sacrificing for something, that we're doing something that, that's bigger than who we are and we're willing to give something up. That's really one of the great secrets. It's one of the reasons also that when people hit their goals, they get so depressed is because there's no more progress. You know, it's why Olympic athletes are so likely to fall into a clinical depression after they win their, their, you know, their gold medal. And why people are so, when they win a billion dollars, they're like, I guess I need another billion. I guess I need, you know, because I don't, I'm not feeling it, man, because we're, we're actually made for this progress, but the progress entails a struggle and we, we judge

• 56:02Speaker 00

  your students, my students, there's no satisfaction that comes if they cheat on exam. But if they work hard and get an A, that's very, very satisfying. And you teach your kids this. Don't eat before dinner. It's not because of nutrition. It's because you want their synaptically plastic little brains to register the fact that, that if they come to dinner hungry, dinner's better.

• 56:23Andrew D. Huberman?

  Definitely.

• 56:24Speaker 00

  And you're, you tell junior, you know, don't eat before dinner because it's unhealthy. But if you were being honest, you'd say, I want you to suffer. That's why you can't have a snack.

• 56:32Andrew D. Huberman?

  A few years ago, I was out a lot on the internet saying, you know, dopamine that comes without effort before it is, is very pernicious.

• 56:40Speaker 00

  Yeah, so true.

• 56:41Andrew D. Huberman?

  And I stand behind that, but some people like took the interpretation too far. It, in part in an attempt to malign me, which is fine. Like, you know, I'm out there.

• 56:49Speaker 00

  Your public figure.

• 56:50Andrew D. Huberman?

  Yeah, sure. That, that comes with the territory. But it, it's sort of implied, I didn't have the language for it, but now I do, thanks to you. It's sort of implied that I don't believe in leisure.

• 57:00Speaker 00

  Right.

• 57:00Andrew D. Huberman?

  I don't want to return us to the first macronutrient in a way that distracts us, but I think this is appropriate now. So of course leisure is great, but I would say leisure is way better when you've been working hard. And, and so if you've been working hard towards something that has its own intrinsic reward, you, the work itself can become intrinsically rewarding or not. You know, there are a lot of things I did in graduate school that I absolutely loved the process. And there were some of them that like, the only word for it is it sucked.

• 57:28Speaker 00

  Right.

• 57:29Andrew D. Huberman?

  It just, it sucked. All nighters, like two days recording experiments and like, just like breathing all that isofluorine in the room. And it was just, it was like, it sucked. But, and it was awesome. But there are forms of leisure, like on those Fridays when we would finish those experiments, I would drive out to this, um, this, this orchard outside of Davis where I did graduate school to Winters. And I would just, this would be four phones. I would just listen to music in my car and I just felt like, I felt like I'd been transported in time.

• 57:59Speaker 00

  That's right.

• 58:00Andrew D. Huberman?

  And I felt connected to all the people who had worked a hard week and then were just listening to music in their car. And then eventually my girlfriend and I would drive out there. Now I could share that experience with her and she was a scientist and worked really, really hard too. Um, arguably even harder than I was, uh, cause the experiment she was doing took, took yet another level of, of persistence that really remarkable. So it's not that, um, saying that effort has to be there before dopamine is like, means you're a one-track like self-optimization junkie.

• 58:30Speaker 00

  Right.

• 58:31Andrew D. Huberman?

  It's just an important pie slice in, in being like a good human being, in my opinion.

• 58:37Speaker 00

  Yeah.

• 58:37Andrew D. Huberman?

  So I like, so I kind of bristle at the idea that a concept like that could be construed as, as, um, anti-pleasure, but in a sense, it's really, like there's something about the human mind where we want, we, here's one piece of this. We hear about one pie slice. And we'll say, oh, so that means like leisure doesn't exist for this person.

• 58:59Speaker 00

  No, no.

• 58:59Andrew D. Huberman?

  But what I love about your work and what you're telling us today is that it's really about the complete pie chart. It's not about any one moment.

• 59:07Speaker 00

  And it's working with, with our, with our brains, working with our biology. We are built to earn our rewards. We are built to earn our success. We have no concept of what anything is worth if we don't earn our success. And, and you know, the, the reason that we want to do that, we think that, you know, that a Snickers bar gives you pleasure. No, no, no, no, no. It's actually the neurochemicals that are giving you pleasure, that are actually making you feel this pleasure. It just happens to, that circuitously through the, the way that the brain works. Getting your PhD didn't give you pleasure per se. There's nothing about the piece of paper. It was actually the knowledge that you had done this thing. And so one of the greatest secrets to excellence and success in people's lives is the sense of earning it.

• 59:47Speaker 00

  And that means making peace with suffering, making peace with, with pain, making peace with struggle is what it comes down to. Now, that doesn't mean, and, and one of the biggest mistakes that strivers often make is that it's all struggle. You mean, you remember this, that the, the not discredited, but complicated, uh, Walter Michel marshmallow experiments at your fine institution? And, and, and what they, you know, the follow-up, you know, the kids who ate the marshmallow within five minutes, they were, they had no impulse control and they went on to actually get worse grades and worse jobs, et cetera. And the 20% of the kids in the marshmallow experiment who were able to not eat the marshmallow and they got the second marshmallow, they did much better in life. And so the whole point was the deferral of gratification is a big signal of how well you're actually going to do.

• 1:00:32Speaker 00

  One of the biggest problems that strivers have, and I'm speaking to all the strivers watching us right now, is that they don't know what their marshmallow even is. And so they're just going to wait their whole lives. And that's not what you've been saying. That's not what you're talking about. To never, never, never, never drive out into, out to Winters, to never actually listen to the music, to never actually wait for the second marshmallow and enjoy that second marshmallow. That's a mistake too. That's actually a huge mistake. But the whole point is we're trying to find the golden mean between earning it and not earning it. That doing enough and struggling enough and then actually taking the reward and then starting again. This actually feeds into a lot of the experiences that people have. A big part of my work is how to age well, about how to get happier as you age.

• 1:01:17Andrew D. Huberman?

  Yeah, do tell.

• 1:01:18Speaker 00

  Yeah. I mean, it's super important and part of the reason is because, man, I'm no spring chicken. And, and, and this is me search, right? For all of us, where I was doing me search instead of research. And so I want to know, how can I be happier at 60 than 50? And now I want to know how I can be happy years down the road at 70 instead of 60. I want to know how to retire. And so when I'm giving people advice, I'm doing public education about these things is because I've been trying to answer these questions for myself. Retirement is a classic case of screwing up the satisfaction part of happiness. It's like, I'm going to work and work and work and work. I'm going to be a miserable SOB and then at 65, I'm going to stop completely and just goof around. That's the recipe for misery all the way through because it was no fun.

• 1:02:00Speaker 00

  It was all suffering without reward and then it's all reward without suffering. That's neurophysiologically unsound, but it's also philosophically unsound. It doesn't actually make sense. So I help people retire constantly, but I also try to help them have the best life as they do, to move through the course of their careers, do what they're actually naturally good at, that is both hard and rewarding, which changes over the course of your career. There's a lot of research on that, but it all gets into how can I maintain satisfaction? The mystery comes. When we actually do get the thing that we actually want, and then we find that it leaves us cold. That seems like a real tyranny, like Mother Nature had a trick up her sleeve, which kinda she did.

• 1:02:44Speaker 00

  I mean, you actually, people, if I can get that watch, that car, that marriage, then I'll be happy forever. I mean, guys will say to women, you know, if you marry me, you'll make me happy forever. That's not right. You know, it doesn't matter what she says when you propose. It doesn't matter what she says on her wedding day. It's what you say to each other over the course of your entire marriage that actually will give you net-net the best possible life. That's why Mick Jagger's saying, "I can't get no satisfaction." He should have saying, "I can't keep no satisfaction." And that, that's a whole different, as we say in Seattle, a whole nother problem, mystery.

• 1:03:22Andrew D. Huberman?

  Is that a Seattleism?

• 1:03:23Speaker 00

  I guess so, I don't know.

• 1:03:25Andrew D. Huberman?

  There's so many articles out there and websites and blogs that are like, the six things that people say on their deathbed. Nobody says, "I wish I worked more." I don't know, my dad, he's in his early eighties and he's still rocking and he loves his work. And he loves his wife and he loves his kids. And he loves his coffee and he loves his meditation and he loves life.

• 1:03:46Speaker 00

  He's a happy guy.

• 1:03:47Andrew D. Huberman?

  And he would say, like, work has been a, he's giving, still working, consuming ideas, giving lectures. He, I think he would say, he was really glad he worked as much as he did, not more than that. But these lists, to me, are not useful, whether it's about work or whether it's about anything, because the lists, to me, are really about the question, "When I look back on my life, I wanna be able to say, blank." Okay, I feel like that analysis peeled back to like, "When I finish my college degree, I wanna be able to say, all right, that can inform some choices going forward, make good friends, got enriched myself intellectually, et cetera, et cetera. Didn't, you know, got healthier as opposed to less healthy."

• 1:04:31Andrew D. Huberman?

  You could do that, but it's not, I feel like it's the wrong question. Like, it's the wrong thing. When I look back on my life, like, how about now? And the decisions you can make today, this week, this month, this year? Because that's how you end up in a place where, and let's face it, most likely those last moments, they could be very peaceful and beautiful, but you don't know. So we imagine this kind of, like, before the curtains close moment that some people get, but I don't think most people get that. I've watched people die. It's not, it's usually not like that. I feel like we tend to integrate our levels of satisfaction, pleasure, lack, pain, et cetera, on a much shorter timescale. So is there a better set of questions and answers that we can come up with for living in the now?

• 1:05:16Andrew D. Huberman?

  So that we are steering right through the more of the time that we have between now and whenever it is that that curtain closes.

• 1:05:23Speaker 00

  Yeah, for sure, there's a lot, actually, on this. And it touches on a couple of different things. Now, to begin with, this really gets into the third macronutrient, which is meaning. And what, what are we doing to understand the meaning of our lives? Ultimately, that knowledge is the most important macronutrient, the most philosophical, the most, I mean, it gets closest to the, you know, the problem, the hard problem of consciousness, to use Chalmers, his formulation on this, et cetera, et cetera. But there's a lot that goes into it. To begin with, it's, you know, it's like, these are, David Brooks talks about no relation, friend but no relation. He talks about resume versus eulogy virtues. And, you know, it's true. You know, it's probably better if you don't imagine people at your funeral saying, "He had five million miles on Delta."

• 1:06:08Speaker 00

  I mean, that's probably not.

• 1:06:10Andrew D. Huberman?

  That's some friends who are like, really into their points on their cards. It's a video game, it's an adult-ish.

• 1:06:15Speaker 00

  Yeah, they're trying to count, they're using a scoreboard. And part of the reason is because that's, that's a sense of satisfaction. You know, it's, they're trying to get that. They wanna make progress, progress toward a goal, goals and direction, making progress. We're progress-oriented animals, which is why the scoreboard is so important. The trouble is that when, once you run up the scoreboard after a certain point, I mean, you die and stay dead and you realize that nobody actually cares. And so if all anybody talks about is this, is this this trivial scoreboard, which is frequent flyer miles or money in a bank account, right? Or, or any of these other worldly things, it's a problem. And that really leads to the first criterion for what actually is going to lead to regret and what isn't. And that, that's a deep philosophical thing

• 1:07:00Speaker 00

  that has, has a lot of roots in, in classical philosophy, but, but also a lot of behavioral science behind it as well. So Aristotle, vis-à-vis St. Thomas Aquinas in, in the 13th century, he asserted that we wanna be happy. Okay, all right, fair, this is pretty good. Now, his definition of happiness was beatitudine, which is the luminescence of presence of God, right? The relationship with God. Other people define it in different ways who are not traditionally religious, but I think everybody would agree, yeah, we wanna be happy. He said that to do that, I mean, you, you have a tendency to, to follow your animal impulses. So far, so good, gets back to an early part of the conversation.

• 1:07:44Speaker 00

  And he said, "Your animal impulses tell you one fundamental lie." And that fundamental lie is that the, the following four things, when they beguile you and you get them, that you'll be actually happy and you'll be finally satisfied. You'll finally be there. Those four things are money, resources, power, which is influence of other people, pleasure, which also is comfort or security, right? Or honor, which means, you know, for you and me as academics, it's like, hey, that's Andrew Huberman. He wrote that paper in the Journal of, you know, seven-dimensional, you know, disappearing manifolds. Or, you know, some academic journal nobody's ever heard of, but still, academic prestige. Admiration, whatever it happens to be.

• 1:08:27Speaker 00

  Those are beguiling idols that if you pursue those things as an end per se, there's nothing evil about them. They can be used for great good. But if you use them as an end per se, that's when you'll wind up in trouble. That's the problem that we actually get. So they say, "Nobody says, 'I wish I'd worked more.'" What they should say is, "Nobody says, 'I wish I'd gotten a little bit more famous.'" "I wish I had had, you know, a million more dollars in my 401K that I had no idea what's gonna actually happen to it." That's really what they're saying. And so back up from that, and to, for us to be happier, we need to assess whether or not we are serving these worldly idols. And that's incredibly good behavioral science, because that is an almost perfect taxonomy

• 1:09:12Speaker 00

  of the things that we, that we actually chase. I have a game I play with my students at HBS. They don't know what their idol is. They don't know what it is. And again, I got nothing against money. I think money can be, does wonderful things. Jobs, opportunity, growth, taxes, philanthropy. There's nothing wrong with power, influence other people, wielded in a virtuous way. Pleasure, I mean, pleasure leads to babies, so great. Fame, you can refract your fame. I mean, there are lots and lots of people, I promise you, Andrew, there are lots of people pursuing their PhDs right now because of your fame, which is a beautiful and a good thing for humanity. The problem is it'll hurt you if one of these things is your primary objective,

• 1:09:55Speaker 00

  is your primary goal, and you endow it with, with mythical power. So I play a game with them, "What's my idol?" They don't know. They don't know what their idol is. You wanna play?

• 1:10:05Andrew D. Huberman?

  Yeah.

• 1:10:06Speaker 00

  I'm playing, "What's my idol?"

• 1:10:07Andrew D. Huberman?

  Yeah, I'm a little scared, but let's do it.

• 1:10:09Speaker 00

  Let's do it.

• 1:10:10Andrew D. Huberman?

  I'd like to take a quick break to acknowledge one of our sponsors, David. David makes protein bars unlike any other. Their newest bar, the Bronze Bar, has 20 grams of protein, only 150 calories, and zero grams of sugar. I have to say, these are the best tasting protein bars I've ever had. And I've tried a lot of protein bars over the years. These new David bars have a marshmallow base and they're covered in chocolate coating and they're absolutely incredible. I, of course, eat regular whole foods. I eat meat, chicken, fish, eggs, fruits, vegetables, et cetera. But I also make it a point to eat one or two David bars per day as a snack, which makes it easy to hit my protein goal of one gram of protein per pound of body weight. And that allows me to take in the protein I need without consuming excess calories.

• 1:10:55Andrew D. Huberman?

  I love all the David Bronze Bar flavors, including cookie dough, caramel chocolate, double chocolate, peanut butter chocolate. They all actually taste like candy bars. Again, they're amazing. But again, they have no sugar and they have 20 grams of protein with just 150 calories. If you'd like to try David, you can go to davidprotein.com/huberman. Right now, David is offering a deal where if you buy four cartons, you get the fifth carton for free.

• 1:11:19Speaker 00

  The way to know what your idol is, and again, what Aquinas suggests and what modern social science absolutely verifies, is that, again, nothing wrong with these things, but if you pursue this, this winds up being the source of your later bitterness and regret. The reason is because when you pursue these things, you're doing it at cost. And the cost is almost always love. Love is the secret of happiness. To love and be loved is what we want. And when you pursue something that's not real, that's not alive, then you're, you're sacrificing opportunities to love and be loved, if you pursue it as a goal per se. But when you know what your idol is, you'll still make mistakes. You're still gonna mess up. You're still gonna be miserable a lot. But you'll sometimes avoid the error, which is incredibly powerful.

• 1:12:04Speaker 00

  So the way to play this game is to eliminate, because you always do elimination when you're trying to do these things. It's much more robust, it's actually better. Eliminate the idol that you don't have, one by one by one. It's gonna get harder as we go along. It's gonna start off really, really easy. I can even make predictions about you, about what, what you would eliminate. But eliminate them until you, until you've got the last one and that's the one that's most likely to beguile you and lead you down the wrong road. So money, resources, power, pleasure, fame, or adoration of other people, you're gonna get rid of one. And this doesn't mean you don't have it. It just means you're the population average.

• 1:12:42Andrew D. Huberman?

  Get, get rid of one of those.

• 1:12:43Speaker 00

  Yeah, if you got rid of money, for example, you say, "I don't care about it." That just means you're the most average American economically, which by world standards is unbelievable. Historical standards is fabulously wealthy.

• 1:12:53Andrew D. Huberman?

  So you said it was money?

• 1:12:55Speaker 00

  Uh-huh. Pleasure, and pleasure can also be comfort or security. Right, or and and honor, which is prestige or fame or adoration or whatever it happens to be or respect.

• 1:13:06Andrew D. Huberman?

  And power can be benevolent too.

• 1:13:09Speaker 00

  Totally, these all these all can be great because the most virtuous, happy people have these things.

• 1:13:13Andrew D. Huberman?

  Yeah.

• 1:13:14Speaker 00

  They have a lot of these things.

• 1:13:16Andrew D. Huberman?

  Yeah, I don't I don't care about, I don't care much about the notion of like honor and accolades. In fact, just as a very brief anecdote, it was right about, I'd been tenured for maybe three, four years.

• 1:13:27Speaker 00

  Yeah.

• 1:13:28Andrew D. Huberman?

  And I was struggling financially as a professor, despite what people might think about Stanford. And I was happy to, you know.

• 1:13:34Speaker 00

  I was one of those too.

• 1:13:35Andrew D. Huberman?

  And so I had a conversation with my then chair or was it vice chair? And he said, well, you know, at some point, you know, you'll be chair and then of the department because it's rotating chair. I'm still in this department, by the way, we'll see if I still am at the end of this conversation, what the heck? And he said, you know, it comes with a pay increase. And I was like, really? And I thought about, I'd seen what happened to chairs of departments couldn't focus too much on science. It totally, it's a punishment disguised as an honor.

• 1:14:01Speaker 00

  Yep.

• 1:14:02Andrew D. Huberman?

  It's a punishment to any real scientist, but they may, but they cloak it and they say, no, this is service to the department.

• 1:14:07Speaker 00

  Yeah.

• 1:14:08Andrew D. Huberman?

  And that's true.

• 1:14:09Speaker 00

  Right. And a good chair is valuable.

• 1:14:11Andrew D. Huberman?

  Some people are exceptional at, I have a close friend of mine from childhood, he's a chair. And but the chair needs certain attributes that that are important. And I, and so the response out of my mouth was, how do I make sure I never become chair?

• 1:14:26Andrew D. Huberman?

  Well, so I think now it's very unlikely I'll be chair of the department, I'm not around enough. But like, how do I make absolutely sure that I'm like, not like, like, do anything, anything to not be chair? My virtue of the fact that my dad's a scientist and I grew up seeing a lot of scientists and hearing about a lot of luminaries of science. I heard, I heard this story about Richard Feynman, the great Richard Feynman, where apparently, I don't know if this is true or not, but he was elected into the National Academy of Sciences.

• 1:14:51Speaker 00

  Yeah.

• 1:14:51Andrew D. Huberman?

  And I think at the inaugural dinner, he said like to someone like, well, what happens now? And they go, oh, you elect other people in. And he goes, wait, so this is like a club where like we pin medals on each other? And he goes, I quit.

• 1:15:03Andrew D. Huberman?

  If it's not true, it's awesome. If it's true, it's awesome.

• 1:15:05Speaker 00

  Yeah, it's funny.

• 1:15:05Andrew D. Huberman?

  And and I knew that true or not, what the, what the story illustrates is that like those honors mean nothing. In fact, the most important thing about a Nobel Prize, I believe, is that it allows the winner, in addition to the value of the discovery, but it allows the winner to be a great fundraiser for other people at the university.

• 1:15:26Andrew D. Huberman?

  That's it.

• 1:15:26Speaker 00

  Yeah.

• 1:15:27Andrew D. Huberman?

  And so, and the discovery, obviously. But anyway, so honor doesn't really, like, I'm not interested in medals or things. I got a PhD because I needed one to get to do a postdoc.

• 1:15:37Speaker 00

  But you're kind of super famous as a public intellectual, is that important? Does that motivate you? Because that's, you know, that's a different kettle of fish, isn't it?

• 1:15:43Andrew D. Huberman?

  I will go on record saying that fame increases your opportunities exponentially and limits your freedoms exponentially.

• 1:15:52Speaker 00

  Right.

• 1:15:53Andrew D. Huberman?

  Um, no, it's not important to me. It's, it's, it's a, it's a byproduct of the pursuit of other things.

• 1:16:00Speaker 00

  Are you an introvert or an extrovert?

• 1:16:01Andrew D. Huberman?

  Strongly introverted, despite how much I talk.

• 1:16:04Speaker 00

  Got it.

• 1:16:04Andrew D. Huberman?

  I need a lot of time.

• 1:16:05Speaker 00

  No, I get it.

• 1:16:06Andrew D. Huberman?

  I need a lot, you should see me when I'm alone, I talk even more, no, I'm kidding.

• 1:16:08Speaker 00

  You're probably exhausted after a podcast.

• 1:16:11Andrew D. Huberman?

  Yeah, I love my team and, but I interact with very few people on purpose. No, I am very, I need time to think and I love people, but I'm very, very introverted.

• 1:16:24Speaker 00

  I got it.

• 1:16:24Andrew D. Huberman?

  Yeah.

• 1:16:24Speaker 00

  I got it. Okay, go. So I believe you. And so you'd go to the normal, the most normal, you'd be as famous as your mailman.

• 1:16:30Andrew D. Huberman?

  Oh, that would be awesome.

• 1:16:31Speaker 00

  Okay.

• 1:16:32Andrew D. Huberman?

  I have the best, like, the people that clean up my neighborhood, I live in a pretty grungy neighborhood. My place, I do my best to keep really nice. These people are like my heroes. I'm always bringing the matina and like, they're out there like, they're literally scraping up shit from animals, people like, I love these people and they're so, like, the ones I know, they're so happy, they're so happy. And I'm like, man, maybe someday I just like throw on one of those orange vests and just like disappear into like, you know, I won't name a town, but yeah.

• 1:17:01Speaker 00

  Yeah, don't name the town or pretty soon they'll find you.

• 1:17:04Andrew D. Huberman?

  Yeah, yeah, yeah.

• 1:17:05Speaker 00

  So, okay, good, good, good. Now we got rid of the easy one in a way. Money, power, pleasure. What's next? That means it's going to be a little harder because all these things are, you know, have their rewards.

• 1:17:16Andrew D. Huberman?

  Yeah.

• 1:17:17Speaker 00

  So which one do you get rid of next?

• 1:17:19Andrew D. Huberman?

  Pleasure.

• 1:17:19Speaker 00

  Pleasure. And then, because you're pretty austere, I mean, you're, I mean, your book's called Protocols.

• 1:17:24Andrew D. Huberman?

  Yeah, yeah. I inherited my, my mom's, um, people, I was, this kind of like observer comes on where like, people are going to think I'm like scripting this. Like, my mom has a save the world piece of her that's very real and very alive in me. But the thing we also share, like a desire to, to save, change, positive change. But the thing that comes alive in me that I definitely got from her is like, if an emotion like gets to me, if it comes up, it's big. Like I, like the people I love, I love so big that sometimes I think the top of my head's going to explode. Like, or that I think like my heart's going to explode. And, and it's, and it's not comfortable.

• 1:18:06Speaker 00

  Yeah.

• 1:18:06Andrew D. Huberman?

  It's a, um, it's, I've gotten better at tolerating that.

• 1:18:10Speaker 00

  Yeah.

• 1:18:10Andrew D. Huberman?

  Yeah, it makes me emotional because I, I do think that like grief is proportional to love and, but, so I don't walk out of my podcast studio where I work with my best friends, not all of them, but all of them are my best friends. It's not, but I have best friends elsewhere too. But I walk out and I don't think, oh, I'd like, one of them might die on the road tonight. I just think I'm the luckiest human being on the planet to work with these people doing it. So, but it fills me so much sometimes, it's a lot, it's a lot to tolerate. So pleasure is not something that I like, I don't need more intense experiences. I'm having intense experiences from the moment I wake up until the moment I go to sleep.

• 1:18:46Speaker 00

  Yeah, yeah. And you, and you're, and you're not a drinker, you're not a substance user.

• 1:18:49Andrew D. Huberman?

  I'm not a drinker, I've never been a drug guy.

• 1:18:50Speaker 00

  Yeah. So let me say something nice about your mom, okay? So the fact that you kicked out honor right from the very beginning, you know what honor addicts all have in common? They think that love is earned. That's what they all have in common. They usually have this common childhood where they're really, really good at something. I know you were a good student and you were a good skateboarder and you were good at stuff.

• 1:19:10Andrew D. Huberman?

  I was, wait, wait, to be fair, before the, the internet comes for me. Yeah. I was not a very good skateboarder, which drove me toward academics because I kept getting hurt. I loved this sport and I was a, I was a good student, but I was not, I, I've always had to work hard.

• 1:19:22Speaker 00

  Yeah, it's very easy for, for, for a lot of young people, particularly the young people of, of those who are intellectuals and, and excellent people to learn from their parents, that they get attention and affection when they do something unusual. And the result is that their little brains register the idea that love is earned. And love isn't earned, love is a free gift, freely given, love is a grace. And if you go through life, particularly in the most plastic part of your, of your, you know, your psychological formation, thinking that love is earned, you'll surround yourself with people who will make you, make you earn their love. You'll marry somebody who, who will make you earn her love. And friends who kiss up to you and say, you got to earn my love. And the result is you'll go from person to person to person, you'll be a real honor addict.

• 1:20:05Speaker 00

  And, and what, what people have in common is that they have a big public life, which happened to you, that you'll crave the adoration of strangers. You'll actually crave it because that's the addiction, is trying to earn the love even of strangers. And that's a big problem. So who actually made you whole? Probably your mom, probably your parents, because they loved you unconditionally and they probably still do. That's good parenting.

• 1:20:29Andrew D. Huberman?

  Yeah, that's, yeah, really. They definitely did and they, and they love, love us unconditionally and they definitely do. And, um, yeah, I, I get a zero, zero dopamine hit from people saying, oh, you're so and so, can I get a picture? It doesn't bother me.

• 1:20:44Speaker 00

  Right.

• 1:20:45Andrew D. Huberman?

  What does fill me is when I get an email that somebody's like, I'm going to go study neuroscience. Or I did this thing and it really, you know, I learned from so and so on your podcast and it's, and it's enriched my life. That feels really good.

• 1:20:56Speaker 00

  Yeah.

• 1:20:57Andrew D. Huberman?

  Because then I feel like, okay, great, like, at least I know I'm not wasting my time.

• 1:21:00Speaker 00

  Yeah.

• 1:21:01Andrew D. Huberman?

  You know?

• 1:21:01Speaker 00

  Money and, money and power. And money just means resources, it's the ability to do stuff. It doesn't mean that it makes you more whole as a person, but it, and, and often this can, the answer can come from a sense of identity. So often, money idol will come from people who grew up rich because that's what it means to be a, a normal person. They, or they grew up poor because they know how bad it is when you don't have it. So there's all kinds of circumstances that can provoke this. And, and power is just like, I, I want to be in charge. I really, really want to be in charge, which is not, it's not, it's not a vice, it's not a, you know, but, but it's really what drives you. So which one do you get rid of next?

• 1:21:38Andrew D. Huberman?

  Money.

• 1:21:38Speaker 00

  Money, which is you, you become the most, you become economically just like your postman.

• 1:21:43Andrew D. Huberman?

  Yeah, I'd be fine.

• 1:21:44Speaker 00

  Who probably has it.

• 1:21:45Andrew D. Huberman?

  I'm saying that now from a position of financial security, so it like.

• 1:21:48Speaker 00

  No, no, and look, in the comments, somebody's gonna say, you know.

• 1:21:51Andrew D. Huberman?

  Easy to say.

• 1:21:52Speaker 00

  Huberman and Brooks are, yeah, like completely full of it because they're, you know, right, I got it. But I believe you.

• 1:21:57Andrew D. Huberman?

  Yeah, but to those people.

• 1:21:58Speaker 00

  You have been in both situations.

• 1:22:00Andrew D. Huberman?

  Definitely. So my chairman in San Diego, before I moved my lab to Stanford, he had the, I went to him for a salary increase. So in that department, you could set your own salary as long as it wasn't higher than his. And I had a lot of grants.

• 1:22:13Speaker 00

  Get him a raise.

• 1:22:14Andrew D. Huberman?

  What do you want to earn? What do you want to earn? And I told him, and he said, no, there was no parity in that department. In our, in my department at Stanford, there is, you, you, you can't make more than someone more senior than you. I said parity is important in certain departments, not in others. And I had a lot of grants. I'd like a raise of $20,000 this year, which on the.

• 1:22:33Speaker 00

  That was a ton.

• 1:22:34Andrew D. Huberman?

  It was a fraction of what I was making. And, um, and he said, just remember, he like did the whole like pivot and look thing like that. Like you're not allowed to do anymore, like, like male chairman pivots towards you, like, like sitting with his knees open and he like, you did it. Like you can never get away with this anymore. And he said, just remember, you're gonna make a lot less money than you deserve. He was talking about then. And he's like, and then in the later part of your career, he was talking about himself, you're gonna make a lot more money than you deserve.

• 1:23:00Speaker 00

  Because you're gonna have ten, you're gonna become unproductive.

• 1:23:02Andrew D. Huberman?

  And he was absolutely right. There's Bill Mobley, he's still alive, and, and he's actually a meditator, he's friends with the Dalai Lama, so hi, Bill. He was absolutely right. I didn't know how that was gonna happen or anything. I didn't know it was gonna happen, but it turned out that that's true. So if I were to average my income back across two and a half decades of, yeah, I, I was perfectly happy to live in a lab and save up a little bit of money to be able to go snowboarding once a month in graduate school, like, why pay rent? They have showers in the building. They're called monkey cage washers, you know, like, like, you can't turn the heat on. You know, it's like they have a bathroom with a sink, like, people thought I was crazy, right? But then I didn't have to commute, you know, now, granted, I wasn't married with kids or anything, so I've lived both ways.

• 1:23:44Andrew D. Huberman?

  I wouldn't say I've ever been poor. I want, I want to be honest.

• 1:23:48Speaker 00

  It was austere.

• 1:23:48Andrew D. Huberman?

  Money's not like, it's great.

• 1:23:51Speaker 00

  It's not that fun.

• 1:23:53Andrew D. Huberman?

  I mean.

• 1:23:54Speaker 00

  It's not that much. Can you imagine like having a boat?

• 1:23:57Andrew D. Huberman?

  No, that'd be a pain in the ass. No, no, I had to go on a long boat thing with my grandfather. It was like, it was torturous. I want to go out on the boat for a day. I like seeing boats on the ocean. I like scuba diving. I'm not, no, I, it would be nice, we're talking extremes here, but no, money is not a big motivator. It's nice to have, but I'll tell you, I'm sort of answering what I think will be the next question. The best thing about having money is that I can use it to do things for other people. And that falls to me under this thing that you're calling power, but benevolent power.

• 1:24:25Speaker 00

  But also gives you freedom, and freedom is nice.

• 1:24:28Andrew D. Huberman?

  Freedom is nice and being able to make, I'm not just making this up, to make life easier.

• 1:24:35Speaker 00

  Yeah.

• 1:24:35Andrew D. Huberman?

  By way of money or by way of connections, like we're talking earlier about, I know a lot of people who either have or know people with serious medical issues. And I can connect them to the, like, to the one of three people that might actually be able to help them when no one else can. Like, I've got story after story about, I don't take credit, I just happen to know the best people in these little subdomains. And it doesn't always work out that way.

• 1:24:59Speaker 00

  Yeah.

• 1:24:59Andrew D. Huberman?

  But a lot of times they're like, wow.

• 1:25:02Speaker 00

  Yeah.

• 1:25:02Andrew D. Huberman?

  And so I'm not the physician, I'm just the concierge, but the fact that I have this job allows me to do that.

• 1:25:09Speaker 00

  Right.

• 1:25:10Andrew D. Huberman?

  And the degree allows me to do that. Money doesn't allow me to do that.

• 1:25:13Speaker 00

  Right.

• 1:25:13Andrew D. Huberman?

  It's just, my, my network is insane.

• 1:25:16Speaker 00

  Yeah, no, for sure.

• 1:25:17Andrew D. Huberman?

  And the ability to use it for, to help other people, like, and part of that is having people like you on this podcast, right? Like, Rob and I sometimes talk, like, I was like, I can't believe it, like, we had like Fei Fei Lee on here, she's a colleague of mine at Stanford. You can't get an hour with her at Stanford, but she came here and talked for three hours about AI.

• 1:25:35Speaker 00

  Yeah.

• 1:25:35Andrew D. Huberman?

  Like, and I can share that with the world, that, or share what you're teaching to the world. That we're not just having this conversation on a walk.

• 1:25:42Speaker 00

  Yeah.

• 1:25:43Andrew D. Huberman?

  And we can share it with the world. That, to me, is like, power.

• 1:25:47Speaker 00

  Now, power, which is the ability to, to be in charge, to be the maestro, to which is to say, I'm, I'm going to be in charge. I'm not going to be subject to the authority of another person.

• 1:25:58Andrew D. Huberman?

  Oh.

• 1:25:59Speaker 00

  That is, which is, which, it is tricky, to be sure. Now, you, you're not a vice-filled person. I mean, you're a person who's actually, you, you don't have big problems in these, in this regard. But what Aquinas suggested is that when you've eliminated the others, that what you've found is something that might make you stumble. And that might distract you from the things that really matter, the, the ways that you can actually have love in your life. And what the funny thing about it is, if I said, okay, just tell me your idol from the very beginning, you might not have eliminated it to that particular point.

• 1:26:29Andrew D. Huberman?

  Yeah, because I think that it's really an interesting exercise. Obviously, I'm doing this with you now, but I, I hope people are doing this in parallel. Because that's what it's all about. It's not about me and the examples.

• 1:26:38Speaker 00

  Yeah, no, it's, we, we want people to know their idol.

• 1:26:41Andrew D. Huberman?

  Definitely. Is that, the words carry, they're loaded words.

• 1:26:45Speaker 00

  Yeah.

• 1:26:45Andrew D. Huberman?

  Money, power, honor sounds actually cool, until you really dissect it, and then you realize it's just as, you know, nuanced as the others.

• 1:26:53Speaker 00

  That's the ancient, that's how Aquinas would have understood, honoris.

• 1:26:57Andrew D. Huberman?

  Yeah.

• 1:26:58Speaker 00

  Right, which is not virtuous inherently.

• 1:27:02Andrew D. Huberman?

  Right, so the words are, can be a little misleading. I will say where I've tended to stumble, on the backdrop of all this, before people, you know, it's not about avoiding the comments. Um, in fact, please comment.

• 1:27:12Speaker 00

  Yeah, totally. We love them all.

• 1:27:13Andrew D. Huberman?

  And like and suggest, like and share, I'm just kidding.

• 1:27:16Speaker 00

  Don't forget to subscribe, hit that subscribe button.

• 1:27:18Andrew D. Huberman?

  Is, you know, but a big part of it also is, you know, that, of course, I'm susceptible to, like, the lure of pleasure, the lure of, I mean, like, I'm human, right? We're all wired for it, right? The place where I've stumbled consistently is when over-resourced in a particular place. I, I don't always think about what the full arc of requirement is when trying to, I believe, in a benevolent way, share resources.

• 1:27:48Speaker 00

  Right.

• 1:27:48Andrew D. Huberman?

  So it's much easier to, to like connect somebody to somebody, and then if it's not going well, to be like, well, that's their problem now. As opposed to really continuing to, to like, make, make sure that happens, right? So sometimes, the, the big learning for me has been, whenever over-resourced in any area, whether it's money, energy, generosity, whatever, that I need to be careful, because the misperception is that because there's more than enough of it for me, I can just share whatever's left.

• 1:28:21Speaker 00

  Right.

• 1:28:21Andrew D. Huberman?

  But there's a hidden cost, and it's the cost of making sure that all of that goes smoothly. That's, and that's a cost that's hard to quantify.

• 1:28:31Speaker 00

  Yeah.

• 1:28:31Andrew D. Huberman?

  And the most painful thing in my life nowadays is actually pulling back the places where I, I live, my team knows this. It's like, if I meet someone on the street and they're like, they'll tell me something, and then they want to tell me about, like, they have a question because they have an uncle who has a stroke. And like, I know a really great person for certain kinds of stroke, I'll take their, I'll give them my phone number.

• 1:28:51Speaker 00

  Yeah.

• 1:28:51Andrew D. Huberman?

  I've given up, you know, like, I'll do this whole thing, but then later, it's very hard to find the time to make sure that if they're not getting feedback, that I can do the, the call where I connect the two. And so there's this, the hardest part for me is I can't do it. And I got this from my mom. She sees a homeless person on the street. And when we were kids, we discovered she was putting homeless people up in hotels. Like, and we'd have people living in our garage, and like, she can't help herself. Now she's better about it, um, but it, it comes from a good place.

• 1:29:22Speaker 00

  She wants to fix stuff. She wants to fix stuff.

• 1:29:25Andrew D. Huberman?

  People's suffering is very, very.

• 1:29:27Speaker 00

  And, and by the way, our vices are our virtues. When I'm weak, then I'm strong, said Saint Paul the Apostle, but also when I'm strong, then I'm weak. Our strengths and weaknesses are opposite sides of the same coin. The weakness that you have, the idol that you have, is also the opposite side of the greatest virtue that you possess. So that's one of the reasons that we shouldn't beat ourselves up about this, but we need to know what it actually is, because that's what will actually lead you stray a lot of the time. Now, it's, it's completely different for me. I would kick out power first, control first. The second thing I'd get rid of is pleasure. I'm a protocol guy too. I'm very austere, right? I'm every day in the gym, and, you know, I know, I eat a very strict diet, and, okay.

• 1:30:10Speaker 00

  The third thing I would get rid of is money, resources. It's not, I mean, and, and again, like, let's watch the comments light up, I got it. But what does that leave? That leaves honor. And the truth is, I want people to love me. I want people to love me. I want this. It's so, look, dude, I'm 62 years old and I still want that.

• 1:30:33Andrew D. Huberman?

  It feels good. What do you, do you get that?

• 1:30:35Speaker 00

  Feeling good. It's like, I'm not a human being, I'm a human doing. I'm trying to earn everybody's love. It's so dumb, and I recognize it now. That's power, right there is power, because I know when I'm doing it. And, and, and I'm held accountable for it, because my wife does not have this, absolutely have this. And she'll say, you're doing that stupid thing again. You know, why would you marginalize the people that you actually love for the adoration of strangers, for Pete's sake? Why would you go do that thing that, that, you know, people really want you to do? You want it because you want people to appreciate you, is what it comes down to. And I say, you're right, is the whole point. And the whole point is also that this is what I do for a living, this is what I study, and I'm weak.

• 1:31:15Speaker 00

  And, and I'm frail in this particular, right? And when I resist that idol, when I fight against that idol, then I choose the better path. And I choose the space of moral aspiration. And that space of moral aspiration is to love and be loved. That's what the space of moral aspiration, that's where it actually takes me, to love and be loved, not by the strangers, not the prestige of the crowd, not the, the, the, the honor that comes from rising in the hierarchy. We're a tropical, kin-based species, hierarchically arranged. This, the animal impulse comes from rising in our band of 30 to 50, 100 gatherers, you know, 250,000 years ago. I mean, this is all biologically wired, but when I understand that, then I can actually do.

• 1:31:59Speaker 00

  What they, but they, you know, that Dante in the Inferno, he talks, it's arranged around the seven deadly sins. But he also talks about the seven, the heavenly virtues. You know, and so, so pride, humility, right? Envy, admiration is what it comes to this. That the heavenly virtue of this is, is of the four are what you really want, what you truly deeply want in your soul. To love and be loved means that you're spending your time on your faith, the love of the divine, your family, the people that are biologically or by adoption related to you, your friends, the people that you actually choose,

• 1:32:44Speaker 00

  and serving the whole world through the way that you earn your daily bread, which is to earn your success through your work, faith, family, friends and work. And then only when you know that, that idol, you can pivot to the thing that your soul actually wants, the thing that you're actually hunger for. And that's where real satisfaction comes in. That's where you gain the satisfaction that you always wanted.

• 1:33:03Andrew D. Huberman?

  Can I ask you a question about the adoration piece and applause and that kind of thing?

• 1:33:07Speaker 00

  So embarrassed.

• 1:33:08Andrew D. Huberman?

  No, well, I'm embarrassed, you know, I mean, it's like that it is, it, it's a vulnerable place to like reveal, because the word is, is, is are tough. Like power, like, you know, like Huberman admits that he is driven by, no, it's like, I want to power, I want to help people.

• 1:33:23Speaker 00

  No, you want to, you want to have control over what you can control. I got it. Yeah.

• 1:33:26Andrew D. Huberman?

  Yeah. And, but so when, let's say you, you give a lecture to a group that you respect them as an audience, whoever happens to be there, like you respect your audience, which is so important, you know, like, and

• 1:33:41Speaker 00

  You love their audience.

• 1:33:42Andrew D. Huberman?

  And they, yeah, and, and you get the feedback that you really like, you knocked it out of the park. Yeah. You knocked it out of the park. When you go back to your room at night, are you the sort of person that thinks about that and how great it feels? Or are you thinking about this one thing that you said that you wish you had done differently? Are you the like, the one, the one thing that I wish I hadn't said kind of person? Or are you the, or are you like basking in it?

• 1:34:07Speaker 00

  No, I'm not basking in it. I mean, I'm actually self critical. I'm thinking about what it could be differently because it wears off and it's evanescent. It's like a summer rain, you know, the adoration of strangers feels good in the moment. I mean, in neurochemically, it wears off very quickly, of course, because what you're getting is, you know, when you look at people who are deeply addicted to success, it looks very much in, in, under brain scans to people who are actually getting highly glycemic carbohydrate treats or even a hit of cocaine. You know, you win in some little game and, and, you know, and we're, obviously we were talking about dopamine here, is you actually see it's the same thing, but that doesn't last, that's not supposed to last. That's supposed to wear away and the first thing that somebody wants,

• 1:34:49Speaker 00

  who's an addict, is another hit, whether it's a line of cocaine or another round of applause. So by the time I'm back in the hotel, I'm like, yeah, I can do that different. Yeah, for sure. Actually, what it comes down to. But by the way, we got to know what the solution is to this. And the solution to this is not to say, okay, I'm a horrible human being, but it's actually to pivot to choosing the path of the man that I want to be. You know, I, I, I don't give into the animal impulse to stay under the covers past 4:30. The man that I want to be is down in the gym by 4:45.

• 1:35:23Andrew D. Huberman?

  4:45 AM.

• 1:35:24Speaker 00

  Yeah. Yeah. That's right. Yeah. I mean, the, the man that I want to be, when I'm either thinking about something I did wrong and I'm beating myself up or, you know, wishing there was another round of applause is somebody who's deep in prayer. That's the man that I want to be. Because I do know that, that my metaphysical fitness depends on this and that's a choice that I can actually make.

• 1:35:50Andrew D. Huberman?

  I have a question about who we, I don't want to say idolize, but among humans, can you name people alive or dead that sort of embody or collectively sort of embody who you aspire to be like? Or do you not put humans in that category? Because one thing that I realize in this discussion around power, and I'm not trying to soften anything around that, is I've always had this list of people who's got careers and art and music and stuff I really admire. And in looking over that list, I try and like sometimes see like the through lines.

• 1:36:26Speaker 00

  Right.

• 1:36:27Andrew D. Huberman?

  And I can tell you that almost all of them brought together unique things based on their past, their circumstances, et cetera, to, to like change the game.

• 1:36:36Speaker 00

  Yeah.

• 1:36:36Andrew D. Huberman?

  Like, to me, that's kind of the ultimate.

• 1:36:38Speaker 00

  Yeah, I know.

• 1:36:38Andrew D. Huberman?

  It's like

• 1:36:39Speaker 00

  In our business?

• 1:36:40Andrew D. Huberman?

  Yeah.

• 1:36:40Speaker 00

  People think differently. The paradigm change.

• 1:36:42Andrew D. Huberman?

  Yeah. It's like to change the game.

• 1:36:44Speaker 00

  Yeah.

• 1:36:44Andrew D. Huberman?

  Like, and for me, this is a very important like time, space dilation, where I can look back on the history of science and the couple of neurobiologists who were there at the beginning, like Ramon Kehal, you'd say he changed the game because he kind of like made the game.

• 1:36:58Speaker 00

  Right.

• 1:36:59Andrew D. Huberman?

  He created the game, basically, slicing up brains and understanding function. But like, but a few people came along, even in my career, in the time of my active lab career. And I was like, they really changed the game. And then I asked, so why did, how and why did they change the game? And you realize that every technique is fleeting because it gets replaced almost always, right? And so you start to realize that, oh, like, it was always this unique kind of like artist, scientist, poet intersection. And I realized like, oh, that, that's like, that's the thing. There's people that are like outside the box because they found a unique confluence of things.

• 1:37:37Speaker 00

  Right.

• 1:37:37Andrew D. Huberman?

  Striving for that is way more important to me than quote unquote power.

• 1:37:41Speaker 00

  Yeah. Yeah.

• 1:37:41Andrew D. Huberman?

  It's like, to be able to say like, I did it not my way, not their way, but I did it my way, period.

• 1:37:47Speaker 00

  Right.

• 1:37:48Andrew D. Huberman?

  Like a unique expression that could only have been me, coming out of me. And I don't, and so I'm not in competition with, with some, with some structure with other people. That to me is above the four idols that you described.

• 1:38:03Speaker 00

  No, I get it. I completely do.

• 1:38:04Andrew D. Huberman?

  Because it's like, like, that's like winning.

• 1:38:08Speaker 00

  That's what you admire.

• 1:38:09Andrew D. Huberman?

  That's what I really admire.

• 1:38:11Speaker 00

  An ideal type. That's what it actually means to be successful. That's what it means to be a success. And that's what excellence means to you. That's, that's the personification of excellence is actually that kind of intellectual entrepreneurship.

• 1:38:24Andrew D. Huberman?

  Yeah, it's almost like it moves from the, because you said like to lead. I actually am not concerned with leading. I also didn't want to be a chairman, right? Like, I don't want to run the businesses, my podcast, I let someone else do that. He's way better at it than I could ever be. It's, what I'm interested in is being outside of that, but still ethically completely free.

• 1:38:44Speaker 00

  Yeah.

• 1:38:45Andrew D. Huberman?

  Like, yeah, I can't lead because I can't show anyone how to be me because they're them.

• 1:38:50Speaker 00

  Yeah.

• 1:38:51Andrew D. Huberman?

  I can show them how to, I can get some ideas about how they can be them, but that's like an internal process for them. So that to me is like the ultimate. When I think about, Ramon Kehal is a good example, who, by the way, the greatest neurobiologist of all time, ever, by, by huge, huge margin. Also is like really into weightlifting. He was an artist, like he was an incredible, like he drew images of the brain and inferred from that function from dead tissue. Amazing, amazing human being. Like, he's an N of one.

• 1:39:18Speaker 00

  Yeah.

• 1:39:19Andrew D. Huberman?

  But it was the confluence of his interest in physical exercise and neuroanatomy and art that made him Ramon Kehal. No one else can do that, right? Like, so I don't want to be like him.

• 1:39:31Speaker 00

  No, I get it.

• 1:39:31Andrew D. Huberman?

  Because he did it the best. Like, why would you want to be like him? Boring.

• 1:39:35Speaker 00

  You want to be excellent like him, but as Andrew Huberman.

• 1:39:38Andrew D. Huberman?

  Exactly. To me, the unique expression and like, you know, we're, I think we'll eventually get to notions of like, not notions, was like a little bit about God and faith, because that's actually where you and I connected in person for the first time, was talking at Stanford about science and faith. Very openly. But that to me feels, I could be misinterpreting the message, but I feel like that's what God wants for all of us, whether it's end in the different domains of, of life.

• 1:40:02Speaker 00

  Yeah.

• 1:40:03Andrew D. Huberman?

  And of course, adhering to ethics, like there are rules, there are structures we have to obey within that, but our unique expression, I feel like that's why we're here. That's, I, I tell myself.

• 1:40:14Speaker 00

  No, like, I completely agree with you. And, you know, so people often ask, so who, who's your hero? I don't know. I don't know. My dad, you know.

• 1:40:23Andrew D. Huberman?

  You're like Jesus, you say Jesus.

• 1:40:25Speaker 00

  Yeah, I know. It's like, I mean, it's like, who's your hero? But it's like, no, I mean, Jesus the master, but the hero, it's like the hero. No, it's not like some sort of hero's journey, some Jungian archetype that we're talking about here. I struggle with that as well, but I do see people that I deeply admire precisely for this reason. So somebody I really admire, the guy in my field, the social scientist par excellence is James Q. Wilson.

• 1:40:55Andrew D. Huberman?

  James Q. Wilson?

• 1:40:57Speaker 00

  James Q. Wilson, who won the Congressional Medal of Honor, which is pretty hard to do. He was a social scientist for, you know.

• 1:41:02Andrew D. Huberman?

  Is he still alive?

• 1:41:03Speaker 00

  No, he died in 2012. And he was the greatest political scientist of the 20th century. And somebody I knew, he sat in on my dissertation defense, which went very poorly. I mean, it was rough, man. I had two Nobel Prize winners in economics and James Q. Wilson. I was super nervous and it was, it was, it was not a great dissertation. It got signatures. So that's the scoreboard effect on that, that's all I can say.

• 1:41:28Andrew D. Huberman?

  You passed.

• 1:41:29Speaker 00

  But he said to me after that, you know, he had written monumental books. He had done works, he had written a great book called The Moral Sense. That was the first time that a social scientist had actually used the tools of empirical social science, survey-based data to understand the moral sensibilities, the complex moral sensibilities that they actually possessed and just quantifying it. I read that, I said, I just want to do that, I want to do that. I don't want to be James Q. Wilson, though, I want to be Arthur Brooks, you know, and doing it in my own way. And he said, you know, at my dissertation defense, he said, you know, nice try. You're going to be fine. When you need something, give me a call. And so some years later, I was an assistant professor at Syracuse at the time.

• 1:42:10Speaker 00

  And I was, I wrote my first commercial book, my first trade book, and it was about charitable giving. And it was, it was, it actually changed my life because the president read it for some odd reason and talked about it, and then suddenly I was, my career was changed forever as a result of that. For better and for worse. But when I was working on it, I wrote to James Q. Wilson and I said, would you read this manuscript? And he said, sure. I'll send it to him. And he said, you know, I was going to write a book on this, but you've written, I don't have to. I'll write the foreword.

• 1:42:38Andrew D. Huberman?

  Awesome.

• 1:42:39Speaker 00

  Unbelievable.

• 1:42:40Andrew D. Huberman?

  Yeah.

• 1:42:40Speaker 00

  Unbelievable. Later, he recruited me to be the president of the American Enterprise Institute because he was on the board of that. And he was on the board until he passed away and then I spoke at his funeral. I had the honor of speaking at his funeral at the memorial chapel at Harvard where his funeral was held. And it was just, this guy, he was one of a kind. And I want to be a social scientist too, but not just like him, not even studying the same things that he does. But to have this intense curiosity and using the tools of science completely in the public interest. That's what I want to do. And so that's what inspires me. So my hero, I guess, but it's the admiration that I have because he was fully alive.

• 1:43:25Speaker 00

  He was fully alive in the way that I think that it was his destiny to be and all of us. And everybody watching us, like everybody watching us and listening to us has got their thing. That's what our destiny is, to actually find that thing and be truly excellent and use it to serve. Be as excellent as you can possibly be in being a drywall hanger and, you know, and being a cook at a restaurant and being a college professor, God forbid, being a politician, in the public interest, in the private interest and showing people that this is an expression of your love. You see, in this way, it's godly in this way. You know, in the book of Genesis, it's, you know, God created heaven and earth. That was his gig, that was his job, and it was an expression of his love. This is what you and I can do. This is what you do, this is, by the way.

• 1:44:10Speaker 00

  You're popular because you're good at your job, for sure, but because you want the best for everybody because this podcast is an expression of Andrew Huberman's love. That's why it's successful. And everybody can be successful in their way, can be, you know, have their own Huberman podcast, not in podcasting necessarily, by actually having it be an expression of your love. Love for humanity through the way that you're earning your daily bread. That's the quintessential expression of excellence, in my view. Does that accord with yours?

• 1:44:41Andrew D. Huberman?

  Very much so. And, you know, it occurs to me like, you know, and maybe I'm a little bit bothered by this word, power.

• 1:44:50Speaker 00

  Yeah.

• 1:44:50Andrew D. Huberman?

  And I'm striving, and I'm striving for it to not be misconstrued. But if, no, no, no, I just, I mean, but, but I'm embracing it today.

• 1:44:58Speaker 00

  Yeah.

• 1:44:58Andrew D. Huberman?

  But what, to me, the ultimate win, I realized a few moments ago, is like what I'm really trying to do in this podcast thing is, I love learning. And when I find something that I think can be of use to people.

• 1:45:13Speaker 00

  Yeah.

• 1:45:14Andrew D. Huberman?

  I teach it because what's most satisfying to me is if people change their behavior and it leads them to a better place, mentally, physically, or both, right? And then they also understand why it did that.

• 1:45:28Speaker 00

  Right.

• 1:45:28Andrew D. Huberman?

  And then they pass it along. Like, and, and there's no need for attribution in that.

• 1:45:34Speaker 00

  No.

• 1:45:34Andrew D. Huberman?

  Right? There's no need for attribution. And I hope that, like, I have a few friends who are actors, a few friends who are musicians, and I have to imagine that they love acting and playing music. And those sorts of people provide incredible enrichment to my life. I love music, I love film and as a consumer. But I've heard them say things like, yeah, you know, like you can transport somebody, you can inspire them. And I think ultimately that's what it's about is like, I think that we do, at our best, I think we all want to find the thing that we love to do, put it out there. And I think we have this sense that it, that it could possibly ripple through time.

• 1:46:07Speaker 00

  Yeah.

• 1:46:08Andrew D. Huberman?

  Without attribution. To me, that's like the ultimate power, right?

• 1:46:13Speaker 00

  Totally. I want to create happiness teachers. I want people to go be teachers because that's leverage. I want a better world. I want to lift people up with these ideas. I can't do it by myself.

• 1:46:24Andrew D. Huberman?

  Well, the only reason we have, like, the microphones and the cameras are here, right? Is to ripple it out further.

• 1:46:28Speaker 00

  Totally.

• 1:46:29Andrew D. Huberman?

  These are literally, you know, they literally amplify things, right? So, but yeah, the best way to amplify, amplify through space is the internet.

• 1:46:36Speaker 00

  Right.

• 1:46:36Andrew D. Huberman?

  The best way to amplify through time might be the internet. But the way to really reinforce that whole thing is to teach people things, I believe, in a way that they understand the process underneath so that, a little bit of it.

• 1:46:50Speaker 00

  Right.

• 1:46:50Andrew D. Huberman?

  So that they can, and they pass both things along.

• 1:46:53Speaker 00

  Right.

• 1:46:54Andrew D. Huberman?

  This is why I think like, because nowadays, like, I could go on any website and just go, what are the 10 top things that people on their deathbed say are keys to happiness? And I can get a list.

• 1:47:04Speaker 00

  Yeah.

• 1:47:05Andrew D. Huberman?

  But people choose to listen to the, the mechanics of it.

• 1:47:08Speaker 00

  Yeah.

• 1:47:08Andrew D. Huberman?

  Because there's something about the human brain, I'm certain, that when we understand a bit about the mechanics that gives rise to that thing, that's our buy-in.

• 1:47:16Speaker 00

  Yeah.

• 1:47:16Andrew D. Huberman?

  That's the, that's the cost of admission.

• 1:47:18Speaker 00

  That's right.

• 1:47:18Andrew D. Huberman?

  And then it becomes worth something. That's the effort that comes before the reward.

• 1:47:22Speaker 00

  Yeah, well, you know what they say in medical schools? They say at the Stanford Medical School, to become a surgeon, you need to watch one, do one, teach one. Watch one, do one, teach one. And, you know, the truth is that the process of learning, and, you know, there's a ton of research on how people learn, and the way that people learn best is that they have to learn how something works, then they have to actually practice it, then they actually have to teach it. So my dad was a math professor. He was a brilliant biostatistician. I one time watched him as a math professor giving an advanced calculus lecture and 90 minutes. No notes. It was like watching Yasha Heifetz. And I was old enough that I had admiration for him. I was in my twenties, it was before he died. He died young, but I was still in my twenties and he was still going. And I said, Dad, it was like, that was a virtuoso performance. How'd you do it? He said, I've done it hundreds of times.

• 1:48:07Speaker 00

  And, and he said, the process is simple. You learn actually what's happening, you look at the proof, you admire the science. And then you actually do a ton of problems. And then finally you explain it over and over and over and over again. And the same thing is true for golf, and the same thing is true for speaking Spanish, and the same thing is true for, for understanding how to live a better life. You need to know the science. The reason that I'm so fascinated with the science and I want to talk about it in my podcast every week is like, it's so cool. When you understand the science, then you're more likely to change your habits and then you're more likely to spread it and share it with other people. In which case you will be a virtuoso in it and you'll actually keep the cycle unbroken. That's magic. That's like, it's a, it's a complete miracle that that's actually how we do it.

• 1:48:51Speaker 00

  And, and we have this moment, this miraculous moment where you and I can actually talk about serious science. We're not, I mean, this is not a doctoral seminar at Stanford or Harvard, to be sure. But we're, we're talking about the real thing and people will watch this, they're like, yeah, that's like, you know, they're, they're learning some things and they're going to go to, someone's going to go to PubMed and we're going to have show notes and, and the whole thing. And, and then we talk about, here's how you use it. Okay, so when you go to the beach, make sure that you're going to a beach with friends. And here's your, and your book is called Protocols for a Reason with several hundred pages of footnotes, right? Now go share it. You know how many times people have told me, hey, you know what about coffee? You should wait for 90 minutes because, you know, the caffeine molecule.

• 1:49:31Speaker 00

  The caffeine molecule blocks the A2 adenosine receptors and, and you won't get to crash at 2:00 in the afternoon. I'm like. Yeah, I know where you got that. I know where you got that. You got that from Andrew. And without attribution, because they don't know they got it from you. But the whole point is, the world's better. The world is better. That's how we can bless the world with what we actually do. And that's so great.

• 1:49:55Andrew D. Huberman?

  I'd like to take a quick break and acknowledge one of our sponsors, Element. Element is an electrolyte drink that has everything you need and nothing you don't. That means the electrolytes, sodium, magnesium, and potassium, all in the correct ratios, but no sugar. Proper hydration is critical for brain and body function. Even a slight degree of dehydration can diminish your cognitive and physical performance. It's also important that you get adequate electrolytes. The electrolytes, sodium, magnesium, and potassium are vital for the functioning of all cells in your body, especially your neurons or your nerve cells. Drinking Element makes it very easy to ensure that you're getting adequate hydration and adequate electrolytes. My days tend to start really fast, meaning I have to jump right into work or right into

• 1:50:37Andrew D. Huberman?

  exercise. So to make sure that I'm hydrated and I have sufficient electrolytes, when I first wake up in the morning, I drink 16 to 32 ounces of water with an Element packet dissolved in it. I also drink Element dissolved in water during any kind of physical exercise that I'm doing, especially on hot days when I'm sweating a lot and losing water and electrolytes. Element has a bunch of great tasting flavors. In fact, I love them all. I love the watermelon, the raspberry, the citrus, and I really love the lemonade flavor. So if you'd like to try Element, you can go to drinkelement.com/huberman to claim a free Element sample pack with any purchase. Again, that's drinkelement.com/huberman to claim a free sample pack. So we got through enjoyment, satisfaction, and meaning.

• 1:51:19Speaker 00

  We got through enjoyment, satisfaction, not meaning.

• 1:51:21Andrew D. Huberman?

  Well, we have not gotten all the way through.

• 1:51:22Speaker 00

  Yeah.

• 1:51:22Andrew D. Huberman?

  But we, so tell us more about meaning. So we got the idols.

• 1:51:26Speaker 00

  Yeah, yeah.

• 1:51:26Andrew D. Huberman?

  So those are the things to be aware of and.

• 1:51:28Speaker 00

  That will block your satisfaction, that they promise satisfaction, they don't deliver. They won't deliver the satisfaction that you seek, but your brain tells you that they will. That will put you on what we in my community call the hedonic treadmill. Hedonic simply means feelings, or in your vernacular, is activity of the limbic system. And the treadmill means that the limbic system resets, because emotions are not there to give you a nice day. They give you a set of signals about threats and opportunities so you can react, and they reset immediately. You always think they're going to last forever, so you have an incentive to either avoid or approach things.

• 1:52:05Andrew D. Huberman?

  This is the, you don't see it much anymore, but there used to be a bumper sticker out there that said that the person who dies with the most toys wins.

• 1:52:14Speaker 00

  Yeah, right.

• 1:52:15Andrew D. Huberman?

  It's that one, which reminds me about quantification. Can I share this with you?

• 1:52:18Speaker 00

  Yeah, yeah, please do.

• 1:52:19Andrew D. Huberman?

  It's not, it's not my original idea, but Anilemki, Dr. Anilemki at Stanford.

• 1:52:24Speaker 00

  I've had her on my podcast, and yeah, she's fantastic.

• 1:52:26Andrew D. Huberman?

  Yeah, she's amazing. She told me that there's something interesting, one particularly interesting lens on any behavior is whether the person tends to quantify that behavior very carefully and kind of covet the thing. She said addicts will like constantly check back and see how many like pills they have, how many bags they have, how many people who are obsessed, perhaps even addicted to making money, will constantly check.

• 1:52:55Speaker 00

  Check your portfolio every single day.

• 1:52:56Andrew D. Huberman?

  And it's, and it's cloaked as feeling, as the need to feel safe, but it has nothing to do with that. It's the limbic system is very, very good at charting profits and losses in whatever context, like making lists, quantification. So we have to be very, this is not a call to not track your sleep or something, or your HRV.

• 1:53:17Speaker 00

  But by the way, it can be a problem.

• 1:53:20Andrew D. Huberman?

  It can be a habit. I check it once a week.

• 1:53:21Speaker 00

  Fitness trackers.

• 1:53:22Andrew D. Huberman?

  I check my sleep once a week against a subjective quick line in my notebook.

• 1:53:26Speaker 00

  Or your steps, or your HRV, or.

• 1:53:27Andrew D. Huberman?

  Yeah.

• 1:53:28Speaker 00

  Yeah.

• 1:53:28Andrew D. Huberman?

  So anyway, it's something that I, we don't hear often enough, even in the neurobiology crowd, that the limbic system loves to quantify. And if we get to the extreme of quantification in a given area, we, of life, of behavior, of obsession, it very likely, not always, but very likely reflects that that healthy behavior has become either an obsession or a full-blown addiction, which I find really interesting.

• 1:53:56Speaker 00

  That's so interesting. So what are we, what are we actually, what is the limbic system actually trying to do with that kind of control that's expressed through quantification?

• 1:54:02Andrew D. Huberman?

  Never experience the drop. It's like a way of, it's not getting more of, but it's in the illusion that you're getting more of. It's, it's, it's, right, you're, you're working against losses by telling yourself you have this.

• 1:54:14Speaker 00

  It's based on loss aversion.

• 1:54:15Andrew D. Huberman?

  It's loss aversion. Thank you. Yes. It's based on loss aversion. And I said, it's funny, she's, I said, what do you mean? She said, oh yeah, like people who are like addicted to like certain kinds of barbiturates or painkillers or whatever, will like line them up and like look at them and count them. There's a very pathologic instance of this, which is very tragic too, because they often die sadly. But one of the hallmark traits of like true anorexia is that the, these reward circuits become such that the aversion of food becomes rewarding, which is, you know, deadly in its ultimate form. And people with true anorexia can look at an article of food and they have a calculator that can tell you within a very

• 1:54:57Andrew D. Huberman?

  small margin, how many calories, how much fat, how much protein, that they know, they can, they're like visual computers when it comes to food.

• 1:55:04Speaker 00

  Right.

• 1:55:05Andrew D. Huberman?

  And food aversion, avoiding that stuff becomes their, it's like a, the addiction, the pleasure pathways get all inverted and they off, it's the most deadly of the psychiatric disorders. That's an extreme pathological case. But she said heroin addicts, who you would think can't get their life together, can tell you exactly how much heroin they have, and how much they think they're going to get, how much things, they're often very good at math, you know, they understand, you know. And so quantification is kind of a hallmark feature of the, of these rewards, these reinforcement circuitries. I thought perhaps that's an interesting point, that I don't think we discuss enough. So when I think about whether something is a, an addiction, a compulsion, unhealthy or healthy

• 1:55:46Andrew D. Huberman?

  pursuit, like how tightly am I quantifying every little bit of it? And thinking about what I've done, like, you know?

• 1:55:53Speaker 00

  Yeah. How many articles are on my Vida? You know, whatever, because we quantify our success and whether we look at, you know, you're not trying to pat yourself on the back, you're trying to make sure that you're not falling behind.

• 1:56:01Andrew D. Huberman?

  Right. Or followers on, you know, I do think the social media platforms have, have intentionally brought this in.

• 1:56:09Speaker 00

  Yes.

• 1:56:09Andrew D. Huberman?

  It's not like the number of likes can be reinforcing somewhat.

• 1:56:13Speaker 00

  Number of followers.

• 1:56:13Andrew D. Huberman?

  But the number of followers, people are monitoring their increases and decreases, and they kind of covet them.

• 1:56:19Speaker 00

  Yes, absolutely. And the rate of change of your followers, for example.

• 1:56:22Andrew D. Huberman?

  And the media will say like so and so lost, that's the number of followers or whatever, like it's like a thing. So I think there's something there around quantification.

• 1:56:28Speaker 00

  Wait till your book comes out. Wait till you experience the New York Times bestseller list for the first time. Oh, it's incredible. It's incredible. You know Ryan Holiday, right? You ever had him on your show?

• 1:56:36Andrew D. Huberman?

  Yeah, I have not had him on the show, but I'm.

• 1:56:38Speaker 00

  He's great. He's great. And, and you know, he, one time he said to me, it's like, I was sure that I was finally going to feel like completely alive. If I, someday, he said, I'm going to, I'm going to visualize that I'm going to have a number one New York Times bestseller. And he said, and finally it happened. And one week later, I got knocked off the list by Trump's kid.

• 1:56:59Andrew D. Huberman?

  Baron? Oh, no.

• 1:57:01Speaker 00

  No, I don't know. I mean, one of his sons. But you know, it's like, I don't know. And, and, and his whole point is that it's so absurd, because it's completely arbitrary.

• 1:57:09Andrew D. Huberman?

  Right.

• 1:57:10Speaker 00

  The metric is arbitrary. But what you're trying to do is you're trying to quantify your sense of self. Am I enough yet? Am I good enough yet? Am I enough yet? And so on the one hand, you're actually talking about the addiction. But one of the things that I see again and again and again and again, is that people are trying to prove to themselves that they actually are enough. And, and they don't feel like they are. And the way that they earn it is actually by looking at the scoreboard. This is what a lot of wealthy people do. It's what a lot of academics do. It's like, how many, what's this, what's this H-index? You know, like, how high is H-index? And oh yeah, so and so is such a big shot. H-index is like 36? Joke. And nobody even knows what that means. My 1% of the people watching us, but you and I know what that means.

• 1:57:52Andrew D. Huberman?

  Yeah. Because it's about impact, right? Ultimately, people, or they tell themselves it's that. But putting a numerical score on something, I mean, the brain has circuits that are pretty much hardwired for counting.

• 1:58:02Speaker 00

  Yeah.

• 1:58:03Andrew D. Huberman?

  I mean, my dog isn't as smart as my assistant's dog. He has a herding dog. They can count. They know how many people in there.

• 1:58:10Speaker 00

  Border collie or something?

• 1:58:11Andrew D. Huberman?

  He has a little miniature.

• 1:58:13Speaker 00

  They look at you like, you look at him, he's like, stop judging me.

• 1:58:16Andrew D. Huberman?

  His dog is tracking how many in the group are here and how many are missing. That's what makes them really good at their job. And that's where they get rewarded by making sure they're all in the.

• 1:58:25Speaker 00

  Yeah. And here's the interesting part about this, Andrew. That function, that quantification function, that, that the essentializing function of how much, that's what we're really good at using the left hemisphere of our brains. That's that whole theory of hemispheric lateralization that McGill Chris brought back. When I was a kid, there was right-brain, left-brain people, right-brain people are artsy, and left-brain people are analytical. That's not right. But the how-to and what side requires hardcore quantification, and that's fundamentally a left-brain function. The right side, that's complicated. Those are complicated problems, solvable but complicated problems if you've got the data. The right side of the brain deals fundamentally more with complex questions, which don't have quantifiable answers. All

• 1:59:07Speaker 00

  they have is understanding. All they have is intuition. That's the why side of your brain, not the how-to and what side. And that's where meaning resides, which is the last macronutrient of this. The right side of our brain, the, the, the love side, the meaning side, the God side, the, the complex side, all the problems that are most important to you, but you'll never solve. I mean, my car is left hemisphere. My marriage is right hemisphere. I will never solve my marriage. Never. I mean, before we stepped in here, my wife texted me, good luck. I love you. She does. I'm going to call her later. She might be pissed off at me. I don't know. I don't know. I've been married 35 years, Andrew. I don't know. I mean, she's Spanish, so it's really complex. But you get my point,

• 1:59:52Speaker 00

  right?

• 1:59:53Andrew D. Huberman?

  I do.

• 1:59:53Speaker 00

  And, and, but, but this is the thing. And this is the, this is the problem that we face. You need an integrative brain. You get two hemispheres for a reason, and a corpus callosum to connect between the two hemispheres. You get that because you've got the, I'm going to go to work, I'm going to earn money. How-to and what? Why? Because I love my family. Because I want to create value. Because I want to do something important in the world. Right hemisphere, left hemisphere, right hemisphere. And when that's cut off, and when you're stuck in the left hemisphere, for example, looking at your phone 205 times a day and taking, you know, an endless algorithm of useless information that's fed to you, then meaning will be absent, because you can only assess it on the complex side. And

• 2:00:37Speaker 00

  that's the biggest problem we face. You want to know the biggest crisis we face in happiness? It's meaning. And that's why.

• 2:00:43Andrew D. Huberman?

  So how can somebody take steps to enrich the amount and the type of, the array of meaning in their life?

• 2:00:54Speaker 00

  You and I have done both a lot of work in the world of addiction, personally and professionally. And addiction is unbelievably interesting. It's endlessly fascinating how the human brain is captured. And one of the things that you find is when people finally are not in the grip of addiction, there's three things that have to happen. Number one is they get pissed. That's what all addicts do. They get pissed and they rebel. And they're like, no, no more. You ever seen, you know, you've seen people in 12-step programs and they're like, they might laugh about the crazy things that happened to them, but they finally, there's like, no, no more. I'm not going to put up with this anymore. You've got to get pissed and rebel.

• 2:01:35Speaker 00

  The second thing that they do is that actually they understand something about the mechanism of becoming de-addicted. That's different in different ways. You're addicted to gambling, you're addicted to pornography. If you're addicted to alcohol, you're addicted to drugs. There's different mechanisms for becoming de-addicted. And of course, that's, that's very complicated and very, very hard. And it requires science and, you know, and clinical practice, et cetera, et cetera. But the last part is actually the most difficult, which is living in a new way. Living with you, you know? It's like, it's one of the things that alcoholics always do. They always do this, is they move. They always move. And they're like, dude, if I move, it's like all these losers are around me and I'm not going to see any of those people. And I'm not going to be living upstairs from a liquor store.

• 2:02:20Speaker 00

  And for God's sake, moving is going to do the trick. I'm going to change my circumstances. And of course, it never works because the first thing that jumps out of your suitcase is you with your alcoholic brain. That's the problem. And so you have to learn to live with you is the hard thing that actually comes from this. We are deeply, deeply, deeply addicted. We're deeply technologically addicted. We're hooked into this thing. We all know this. You've talked about it ad infinitum. So have I. John Height, who's been on your show, has talked about the affliction that we actually have. That's what we have to do. My work is fundamentally about how to rage against a machine to get pissed off enough. And even more than that, it's fundamentally about how to live with you, how to live differently.

• 2:03:02Speaker 00

  Because when you live with you, then you're in the right hemisphere of your brain. And you have to have right hemispheric experiences, which by the way, my great grandfather Leroy Brooks, he was in the right hemisphere all day long. He spent all day looking at a mule's butt. And he never came home and said to my great grandmother, honey, I had a panic attack behind a mule today. No. And he also never said, you know, my life is so boring. And part of the reason was because his brain wasn't broken. His brain was working the way it was actually supposed to. But that's not ordinary today. And so what we need to do, number one, is we need to break the cycle and then we need to live in an old fashioned way. That's what it comes down to. That's how we find the meaning in our lives.

• 2:03:45Speaker 00

  And, and breaking the cycle, by the way, I mean, we all know the research. You've had it on your show. I've taken huge amounts of knowledge from you on this. You can break the cycle of technological addiction in your life simply by doing first hour of the day, last hour of the day and mealtimes. Simply doing that. There's tons of research that shows that the neurocognitive programming that happens in your first hour awake, the relationship programming and the sleep architecture that you're wiring in the last hour of your day. And then, and then, and then the, the neuro peptides that you'll actually elicit by eating with other people without devices. Your brain, your, your relationship to technology will change. But you've got to break the cycle. And there's tons of resources out there. How do you live in a different way? Well, how do people illuminate the right hemisphere of their brains?

• 2:04:29Speaker 00

  They, they, they ask ungooglable questions, right? Like, why am I alive? For what would I give my life? You know, the deep philosophical questions. And that's what philosophy and spirituality and religion bring to you, is the deep questions that are fundamentally ungooglable. And that's one of the reasons that the hemispheric lateralization literature shows that when you're, when you're in these spaces, that your right hemisphere is fundamentally illuminated. You can train a gorilla to answer all kinds of questions, but not ask interesting fundamental questions. That's humanity. That's godlike is to ask questions. It's to fall in love is a right hemispheric experience. It's deep, deep mystery. It's like, that's the reason it's so scary.

• 2:05:14Speaker 00

  I don't know. I can't solve this problem. Somebody answer this question for me. No, man, you've got to live it. You've got to live it for the end of your days. That's why finding your calling, why you and I were, we have so much meaning through our work until we're living our calling. This is what we're meant to do. That's why a calling is what you're meant to do. It has the word meaning in it. That's why worshiping God, living in the luminescent divine. That's why trying to become a sanyasi, as the Indians would say, is so critically important. That's why beauty, moral beauty, artistic beauty, natural beauty, these are right hemispheric experiences. And that's why suffering is so important. Because suffering helps you understand the meaning of your life per se.

• 2:05:57Speaker 00

  Suffering is where everybody's like, when did you know who you really, really were? How did you know what you were made of? They'll tell you something bad. Oh, that week at the beach in Ibiza. No. When my mom died, I loved her. When somebody left me at the altar, when I got fired, when I lost my business, God forbid, when I lost a child, people look back on this and say, that was the moment. That was when I knew. Why? Because that's when we were truly integrated. That's when we became integrated human beings. That's what it means to be fully alive, to find meaning. And ultimately, that is the path to happiness.

• 2:06:34Andrew D. Huberman?

  And let that sink in for people. That's the real wisdom. And I, I'm going to stop you because I know you're super humble and you're going to pass it off on to someone else or something else. But you really have a gift and it, it comes through.

• 2:06:49Speaker 00

  Thank you, Andrew. There means a lot coming from you.

• 2:06:50Andrew D. Huberman?

  Yeah, you really do. Because it like, a lot of different ways people can say important things, but sometimes things just land and they just need to sit for a sec. So I have some questions that were prompted in your book, but I want to make sure that we return to this notion of faith. It's not something we talk a lot about on this podcast. I've talked about it as a guest on other podcasts, but.

• 2:07:11Speaker 00

  But you and I had a conversation about that. And I think probably by the time that this episode airs, that conversation at Stanford will also be public. And I recommend people watch it because that was really moving for me to have that conversation with you.

• 2:07:25Andrew D. Huberman?

  Yeah, same.

• 2:07:26Speaker 00

  To talk about your journey and, you know, the, the, I mean, it's really easy to get into the, the physical fitness of life, but the metaphysical fitness of life is a different, different experience.

• 2:07:39Andrew D. Huberman?

  The real like eye opener, the first one for me was, oh, like striving for perfection, it might be perfection in quotes, might be the goal, but like no one attains that. No human attains that. So be careful to not ask humans for answers that are not possible to come from human beings. And that's where that eventually moved to a, a real, a real faith, a belief in God, a prayer practice that is, at least for me, it's, it's the most consistent feature of my life for the last now almost three years. And it's been interesting to be in a relationship where we like on to church together and, and to pray together or to just pray with somebody, right?

• 2:08:22Andrew D. Huberman?

  And when we parted ways at Stanford after the Veritas meeting, it was so interesting because we say goodbye, we do the usual like hug, like see you soon, brother, look me up. And you said, I'll pray for you. And you said, and if you don't mind, pray for me too. And I've been doing that. And it's, it's, now, some people might hear this and be like, oh, boy, here we go. A couple of scientists talking about. But if one just like entertains the possibility that maybe humans don't have all the answers.

• 2:08:48Speaker 00

  Yeah.

• 2:08:49Andrew D. Huberman?

  That's like a great vista to like skeptically look out. That's kind of how I think they felt a lot like a couple of years ago. It's kind of like, yeah. And then, you know, over time I've migrated very far forward. But I think that the whole thing of being, like faith, I realize isn't this thing that one necessarily, especially like me, if you didn't grow up with a lot of it in your family, you know, just like running forward, like, and like, like new best friend.

• 2:09:15Speaker 00

  I know.

• 2:09:16Andrew D. Huberman?

  It takes some, it, it doesn't have to happen that way. But I think people see.

• 2:09:20Speaker 00

  And if it does, it can be very brittle, by the way.

• 2:09:22Andrew D. Huberman?

  And people see baptisms and they assume, okay, like into the water and you just like embrace, right?

• 2:09:27Speaker 00

  Born again.

• 2:09:27Andrew D. Huberman?

  Right.

• 2:09:28Speaker 00

  Born again.

• 2:09:28Andrew D. Huberman?

  Right. It's just like, like, like thick black line that you step over type thing. And, and one thing that I've learned from observing you and from conversations with you is that like, it's allowed to be gradual.

• 2:09:41Speaker 00

  Yeah.

• 2:09:42Andrew D. Huberman?

  You, it's okay to be skeptical, to move forward, to move back, to, to explore, to, to wonder, like, because that's all the stuff of being, of having a human brain.

• 2:09:53Speaker 00

  Yeah.

• 2:09:53Andrew D. Huberman?

  And God probably wants that for us.

• 2:09:56Speaker 00

  Yeah.

• 2:09:57Andrew D. Huberman?

  And so I've, I've been very, very moved by your teachings on Veritas that day. Because for those that haven't seen it yet and weren't there, it was very clear that there was like a seasoned pro in there. Arthur grew up with a lot of structured religion and prayer practice in his, in his home and I did not, and coming to this rather late. So I was like the newbie and it was so much, it was so liberating for me to be on a stage where in a room full of people where I was certain I was in the bottom 1% of knowledgeable about the topic and that was what I could talk about and not knowing, right?

• 2:10:28Speaker 00

  It was so beautiful, the humility that you actually brought to that, to say, I don't know. I don't know, man. I'm just fumbling around here. I'm just doing my best. I, what I have written on my heart is that there is something here and I want more. And this is somebody who's.

• 2:10:41Andrew D. Huberman?

  That's it.

• 2:10:42Speaker 00

  By the way, this is, according to the, you know, the great sages, this is not proof of God, but it's evidence of something. Evidence of the existence of water is thirst. Evidence of the existence of sex is sexual desire. We want, and there are no anthropologically any evidence of societies that are systematically secular. On the contrary, all human societies that we've been able to ascertain have a sense of the divine, have a sense of the things that we actually cannot see. And we have an innate desire for it. Not every single person watching us and not everybody in the exact same way. This is something that's characteristic of humanity. Otherwise, it would be absolutely evolved out of us. And by the way, that's evidence.

• 2:11:25Speaker 00

  That the divine exists, is that we want the divine.

• 2:11:28Andrew D. Huberman?

  It's like the desire. It's like the thirst.

• 2:11:30Speaker 00

  It's evidence of, an appetite is evidence of the existence of its object. That's a classic philosophical argument. It's, and, and again, that's not, that's not evidence that God exists, that's not proof that God exists. Cause you can't prove it, that faith is, is, is belief in a non, in something that is fundamentally based on a non-testable hypothesis. Which is super hard for you and me, because testable hypotheses, that's where the action is. That's how we got hired at these fancy universities, is testing testable hypotheses. And yet, the essence of living on the edge of the adventure of life as a scientist is to be in the realm of non-testable hypotheses of things that you deeply know in your heart exist.

• 2:12:14Speaker 00

  That's hardcore. That's what I want. That's the, that's the bite out of life that I wanna take.

• 2:12:19Andrew D. Huberman?

  But in keeping with this analogy earlier about anorexia, and I'm not trying to insult anyone here. I'm also speaking about, you know, many, many people who I deeply respect, who will say, "I don't have that craving. I don't, they don't have that, that wish. They don't have that thirst."

• 2:12:36Speaker 00

  Right.

• 2:12:36Andrew D. Huberman?

  And I can imagine there are probably two responses to that. One is that something has been deftly slid in front of them to give them the illusion that they're getting that thing, but it's not that thing, right? That they've made other aspects of life their, I don't wanna say their God, but it's sort of filled in that, that hunger or thirst.

• 2:12:55Speaker 00

  The terror of death, Ernest Becker stuff, and yeah.

• 2:12:57Andrew D. Huberman?

  Yeah, or at the other extreme, it could be a sort of spiritual anorexia, right? Like the circuits have, like, let's give them some credit. Maybe the circuits have actually modified to the point where the reward is in not wanting to satisfy the craving. Cause the brain will do this too. This is what's so weird about these reinforced, I prefer the word reinforcement to reward. Because it involves, it's, it's more accurate. Because it's about closing a loop with desire and behavior, reset desire, behavior.

• 2:13:29Speaker 00

  Yeah, that's the wanting, learning, liking cycle. It's based on reinforcement.

• 2:13:32Andrew D. Huberman?

  Right, so the reinforced, like dopamine and reinforcement always works. Dopamine and reward, it's complicated. Like you can stimulate dopamine through pain. And no, and part of it is the offset of pain. It's rewarding.

• 2:13:44Speaker 00

  This is one of the reasons that heroin addicts like the feel of the pinch of the needle going into the vein. Right? That, that part, that is, the pain is part of the reward per se. Because it's actually reinforcing the behavioral pattern. Exactly your point.

• 2:13:58Andrew D. Huberman?

  If there was such a thing as a mild spiritual anorexia, where people are actually getting pleasure from the fact that they are not interested in any of that.

• 2:14:08Speaker 00

  Right.

• 2:14:09Andrew D. Huberman?

  And they got enough, and they feel good not knowing.

• 2:14:11Speaker 00

  Right.

• 2:14:12Andrew D. Huberman?

  You hear this.

• 2:14:12Speaker 00

  Sure.

• 2:14:13Andrew D. Huberman?

  And I wanna give, in fairness, I wanna acknowledge those people exist.

• 2:14:17Speaker 00

  Right.

• 2:14:17Andrew D. Huberman?

  And they're like, good with the fact that they don't have a relationship, like a higher power relationship of belief in God. They don't have faith. They don't seem to have this thirst. And the lack of it almost sounds in some cases like it's rewarding to them.

• 2:14:32Speaker 00

  There's a pride that actually comes from being nun, not an N U N, N O N E. It's a designation. It's an identity, actually. It's who I am as a person. I don't actually need that. And, and by the way, there are all very compelling explanations that are not consistent or necessarily consistent with the idea that there's an all-knowing, all-loving God. I mean, Stephen Cave at Cambridge has written, has a really beautiful book called Immortality. Have you actually seen it? Have you read it? And, and he's a philosopher. And he talks about the fact that the human brain is able, is able to cap, to capture the concept of physical death. You know you're gonna die, and you're, you're completely comfortable in that knowledge. You don't mind not like it, you might not want it now, but you know you're gonna die. But your brain is incapable of, of understanding non-existence.

• 2:15:18Speaker 00

  So you know you're gonna die, but you can't understand non-existence. Because that goes beyond our cognitive capacities. And so you've gotta resolve it. One way to deal with it is to not deal with it, to never think about it. Stay drunk and high, or stay busy and be a complete workaholic. Stay busy. Another way to deal with it is to create a resolution that says, "I'm gonna die, but I'm, I'm gonna continue to exist." And so I can understand that. And that would be a social explanation for the concept of religion. Some neurobiologists, you know, back in the day, in the 1990s and early 2000s, were doing work on the God module in the brain. And they were using these, those, you know, remember those magnetic helmets that they were doing on this thing? And what they would do is they would just stimulate the same part of the brain that's, that's touched with people who have, you know, grand mal seizures.

• 2:16:03Speaker 00

  And so a lot of people who have epileptic seizures, events, that they'll have, it'll be a mystical experience. And you know, if you're, for example, a Catholic nun, and you have an apparition of the Blessed Virgin Mary, the protocol from the bishop is to check you for epilepsy first. Because it might just be the, you had undiagnosed epilepsy, and you had a seizure, and it made you have a mystical experience, right? Okay, I get it, you know, and then these are ways to actually say that, you know, Andrew and Arthur are going off the reservation here, they're not being good scientists. There are plenty good philosophical and neuroscientific explanations for the experience of God per se. For me, that is uncompelling. And part of the reason that that's uncompelling for me is that I've been walking through, across the earth

• 2:16:46Speaker 00

  for the last 62 years, and I can't get it out of my mind. I'm not worried about not, the problem of non-existence. It's not that it's been resolved, but this is not a preoccupation of mine. And, and quite frankly, there are lots and lots and lots of times that I don't feel a single, you know, a single molecule of emotional faith. On the contrary, but I have a strong sense of the existence of the Creator, a strong, strong sense of the divine. Do I understand Him? No. I have a very imperfect physics. For full disclosure, I'm a Catholic and I go to mass every day. Why do I do that? I do that because, not because I feel it, not even because I believe, but because I'm serving this intuition through practice.

• 2:17:31Speaker 00

  And by the way, for everybody who's watching us who's like, "I don't know, maybe, but I don't feel it." So what? So what? You know, if I, if anybody who's married, they know that if you went according to your feelings, you will not stay married a month. You absolutely won't. You don't even go according to your belief in the, in the institution of marriage. You go, you stay married because you practice marriage. And the same thing is true with your relationship with anybody, including with God. Start with practice. Occasionally you'll believe, and very occasionally you'll feel it. That's the way the whole relationship actually works. Andrew, that's the protocol.

• 2:18:07Andrew D. Huberman?

  I was happy to hear that the bishop has protocols.

• 2:18:10Speaker 00

  They do. But the protocol for individual faith is not feeling, belief, practice. It's practice, belief, feeling.

• 2:18:18Andrew D. Huberman?

  Without any attempt to take away from the, the depth and, and impact of what you just described, I sat across this very table from Pavel Satzulyn, who's one of like the most revered strength trainers in the world, right? And, and he said like, and he, he said, my, as you, occasionally he'd say my name, Andrew, and then he'd like, tell me something, and you know, and he, and he said, "You don't weight lift, you don't work out." He's like, "You practice strength training."

• 2:18:47Speaker 00

  Yeah.

• 2:18:48Andrew D. Huberman?

  And it, and I was like, "I don't know, I sort of get it. Okay, yeah, we can call it one thing or another." He's like, "No, no, every time you do it, you're practicing to get better at it."

• 2:18:56Speaker 00

  Yeah.

• 2:18:57Andrew D. Huberman?

  And that changes the whole motivational structure, is what he essentially was saying. And that changes your expectation of what you're gonna get out of it.

• 2:19:04Speaker 00

  Right.

• 2:19:05Andrew D. Huberman?

  It's, yes, you expect to get stronger, but it's this, this notion that you're always the student of yourself. You're always the student of this process, and you never really expect to like conquer it. Because there's always more weight you could add.

• 2:19:18Speaker 00

  Yeah.

• 2:19:19Andrew D. Huberman?

  Now, this is a very mechanical, physical analogy to what you're describing. But there's an important, I think, elegance in what he said and what you said. And the similarity there, I think, is synergistic, which is, when something is a practice, we are not focused on the outcome as much as we are the process.

• 2:19:37Speaker 00

  Yeah.

• 2:19:38Andrew D. Huberman?

  That's, you know, fairly straightforward. But then there's this, almost like higher order thing that comes from that. Because it predicts with near certainty that you'll continue doing it. Whereas if you're trying to obtain the, like grab the ring, get the prize, get the ribbon, lift the weight, that has a ceiling to it. And so what you're really talking about in the, the real form of the word is ascension. Like through practice, there's like ascension, like otherwise, like there's only, there's the top podium.

• 2:20:05Speaker 00

  Right.

• 2:20:05Andrew D. Huberman?

  There's, in science, there's a Nobel Prize, you know, like there are these awards, like, you know, but, like those are things, again, that are human, like we set those levels. But the laws of physics have an upper limit.

• 2:20:17Speaker 00

  Right.

• 2:20:18Andrew D. Huberman?

  But what you're talking about doesn't have an upper limit.

• 2:20:20Speaker 00

  That's right.

• 2:20:21Andrew D. Huberman?

  Like we can't say, "This person experienced God more than anybody else." And that's the goal.

• 2:20:26Speaker 00

  Yeah.

• 2:20:26Andrew D. Huberman?

  Like there's, there, there is no ceiling to this, this relationship.

• 2:20:30Speaker 00

  The way that the, that, in Vedic wisdom, the way that this is understood, they have a very, very elegant way of, of understanding this. And by the way, the idea of practice, no joke, you, you practice your marriage. You practice in, in your job, you practice friendship, and you practice your religion. For precisely the same reason that you practice lifting weights, as opposed to just lifting weights. You practice it because practice, you get better. The progress principle, we've already talked about that. But the way the Indians talk about that over the course of a life is this. And it's based on this empirical regularity. This is a weird thing. People tend to get more religious as they get older. And, you know, James Fowler, the sociologist, wrote about this. He says, "People, you know, they wander away, and they're in their twenties."

• 2:21:12Speaker 00

  And I'm like, "Yeah, come on, man. I mean, an all-knowing, all-loving God." Well, explain kids getting sick and dying. And so they're like, "No, explain suffering, right? Explain suffering." And you and I have talked about this before, you know, we were at Stanford. We talked about the problem with pain and the problem of suffering. But when they're in their 40s, what, what Fowler notices is people get more religious for the following reason. When you're in 40s, that's when you're like, "Yeah, you know what? Nothing makes sense." Actually, nothing makes sense.

• 2:21:39Andrew D. Huberman?

  You've done enough that you can say that.

• 2:21:41Speaker 00

  Yeah, you can actually, I'm not going to resolve everything. You want a closed form solution to life, all the way through your twenties and thirties. You think that there's a kind of a calculus to it. And you realize that these are computational methods to everything that you're doing, which means you know, there's no closed form solution. You gotta get a simulation going here to use. I'm an old operations research analyst, so yeah, there's no closed form solution to anything you really care about, which is, you know, the result of it is everything's messy. And you're much more comfortable with the cognitive dissonance of the problem of pain. And the result of it is that you actually look for something that has these transcendent properties, notwithstanding the contradictions that you actually see around you. The way that the Indians talk about that interest is as follows.

• 2:22:26Speaker 00

  Life is in four quarters. This is called the theory of the ashramas, which is a Sanskrit word, you know, for quarters of life. And the ideal life is 100 years long and each one of these is 25 years, but your results may vary, right? The first quarter is brahmacharya, which means the student phase, learn, learn, learn, learn. The second is grihashta, which is the householder phase, earn, build, earn, build, family, business.

• 2:22:48Andrew D. Huberman?

  That's up to 50.

• 2:22:49Speaker 00

  That's up to 50. But at 50, you have a second adolescence that leads you into vana prasta, which is a word in Sanskrit that means, it's from two words, vana and prasta, meaning retiring into the forest, retirement in forest. And it's a metaphor. You're back into the forest, right? And what you're doing is you're actually gradually moving away from, not from doing your job, you know, not from your relationships, but from the scoreboard, from the honors of the world. And what are you doing? You're getting into an elite training for the last quarter, which is sanyasa, which that is the, to sit in the luminescence of the divine, of the godhead, of Brahman in Hinduism is the whole idea. But that requires super elite training.

• 2:23:33Speaker 00

  You're not going to get to 75 and experience time because time, for people who are very religious or very spiritual, time is completely different than the success addict. It's like time's running out. Ah, gotta do more, more, more, more, like hedonic treadmill. For people who are very, very spiritual, time becomes less forward moving and more sort of lateral. It kind of spreads out like the delta of a river where it slows down and you can't tell where the ocean begins and the river finishes. That's your life. That's what it means to sit in the luminescence of God. And when death comes, it's simply, it's a process. It's gradual. It's not binary at all, notwithstanding the fact that we can actually say where the electricity of the brain stops.

• 2:24:16Speaker 00

  It is a deeply, deeply spiritual and comfortable thing. But that requires the elite training of vana prasta, not after 50 necessarily, because most people listening to us, if they're enlightened, it might be they're 29 or they're 36. But the elite training of, and the elite training is actually not, you know, memorizing the whole Bible, is asking the deep questions. Who am I? Who is God? Who created this? What is love? Am I loved? Can I love? These are the deep metaphysical questions that actually lead us to the ultimate source of that love and the imperfect physics that is organized religion.

• 2:24:55Andrew D. Huberman?

  How are you, as a 62 year old, exploring this third phase? You described you go to mass every day. Is that sometimes online or always in person?

• 2:25:05Speaker 00

  Always in person. So, and the great thing is, you know, the Catholic Church is like Starbucks. It's like, it's a very uniform, available product with high quality. And so, you know, I go with my wife at 6:30 in the morning every, when I'm home. And I'm home usually four days a week. I'm on the road 48 weeks a year, but usually about three days a week that I'm out, sometimes four days a week. And, you know, I've got an app, click, next mass. It's great because it's literally the same product every place in the world, 450,000 times a day. It's, I'm very lucky in this way. It's like finding a gym.

• 2:25:39Andrew D. Huberman?

  So you're up at 4:30 in the morning? And you're in the gym, working out?

• 2:25:43Speaker 00

  For an hour.

• 2:25:44Andrew D. Huberman?

  Six, seven days a week?

• 2:25:45Speaker 00

  Seven days a week.

• 2:25:46Andrew D. Huberman?

  Seven days a week.

• 2:25:47Speaker 00

  Seven days a week. But it's a four day cycle. I'm obviously not doing the same thing, right? I have unbelievable stress injuries. Push, pull legs, yoga, push, pull legs, zone two and yoga.

• 2:25:57Andrew D. Huberman?

  Super impressive diligence. And then you're in mass? And then you move about your day?

• 2:26:02Speaker 00

  Yeah.

• 2:26:02Andrew D. Huberman?

  Do you have a prayer practice at the end of your day?

• 2:26:04Speaker 00

  I do. I pray the rosary over the course of the day. Generally speaking, I pray the divine office with my wife, which is an ancient monastic set of prayers that monks have been saying since Saint Benedict in the sixth century. And that's, that punctuates the day. My wife and I, we do it on FaceTime or on the phone, no matter where I am, almost any place in the world, as a matter of fact, before the end of the day. Sometimes if I'm in India, which I try to go every year, while I'm going to sleep, she's saying the divine office for nighttime prayers at lunchtime. But we do that and we do that together because that's a deep, deep right brain melding. One flesh for a married couple should be the union of the right hemispheres, where

• 2:26:45Speaker 00

  you have a deep intuitive understanding of life itself that you can't quite explain, but you both understand. That's the satisfaction of a marriage.

• 2:26:53Andrew D. Huberman?

  So this right brain connection, you know, Dr. Alan Shore, right? He's been a guest on this podcast and I loved his book. And I mean, he really emphasized the importance of this right brain connection between especially mother and child, but also father and child.

• 2:27:10Speaker 00

  Right. Husband and wife, close friends.

• 2:27:13Andrew D. Huberman?

  Yeah, that, you know, that the joining, you know, synchronizing the rise in like elation and then, and also the troughs, right? And then the calm peace of no need for excitement, like that as really the core, he was mostly talking about the psychology and neurobiology of what real connection is about. And so beautiful to hear you talk about that in the context of a romantic relationship.

• 2:27:40Speaker 00

  And that's, you know, the nice thing about that, and we talk about faith, family, friends and work, for example, the apex of family and friendship is the spousal relationship. That's the apex because that's somebody that you've adopted as your kin. And it's the neurobiology of falling in love is so interesting, right? Starting with attraction and sex hormones, but then, but when the catecholamines get involved for, you know, intense desire and anticipation of reward and the ebullience that comes from the, you know, the norepinephrine release that actually comes and wondering, does that text from her? It's one word, who cares, right? And then the serotonin drop, the deep serotonin drop that actually happens when you start to ruminate on the other person, the sweet misery that comes from the rumination on

• 2:28:24Speaker 00

  the other person, which is, you know, pretty much indistinguishable neurobiologically from clinical depression, right? It's like there's no serotonin in the synapse. And then last but not least is the, is these neuro peptides like oxytocin, vasopressin, but especially, you know, that, that bond you together and companionate love, which is what you actually want. You've adopted that person. That's your person. That's your kin. That's your best friend. That's your lover. That's the person who actually shares the right hemisphere of the deep meaning of your life. And you know, one of the beautiful things about romantic love is it helps me understand how the philosophy and the theology and the neuroscience and the psychology, it's all one thing, man. It's all one thing. It all comes together in this beautiful way.

• 2:29:07Speaker 00

  That's why it's such a powerful thing that you and I want in our lives, you and I need in our lives.

• 2:29:14Andrew D. Huberman?

  Anyone can really start to clearly understand how, while there are wonderful technologies and things available in the world, that so much of what we're offered and fed and paying for with our time, especially our time, are ways to short circuit the building of these things. Whether it's with a romantic partner or a vocation or with our friends or.

• 2:29:37Speaker 00

  Workaholism, alcoholism, pornography, all these things.

• 2:29:40Andrew D. Huberman?

  I was saying pornography is sort of like, it like, it literally short circuits the circuit that is supposed to be this magnificent, immensely complicated, like cocktail of things that you would call like a really truly amazing relationship. And it's just tapping into one thing. I am sort of living in the land of analogies today, but not unlike when I had a guy on this podcast, Chris McCurdy, who studies plant-based medicines, but not psychedelics. And he was talking about how, you know, the problem in this country is that we learn to isolate and synthesize the most potent of the plant molecules and they become very addictive. So whether they're painkillers or they're cocaine or they're kratom. But that in the whole plant form, these things actually had balance.

• 2:30:25Andrew D. Huberman?

  And so there's a really, I think, an appropriate perhaps analogy there that like, when we try and get one slice of this in high potency and not have to risk anything to get it, you lose the whole thing.

• 2:30:39Speaker 00

  When you shear something off from the whole experience, that's when it actually becomes addictive. That's when it becomes pathological. Naturally speaking, a lot of these processes, a lot of the things that we actually experience are supposed to be there. Look, I mean, we're so good at taking, at solving a little problem and creating a major crisis, you know? Like, ah, man, that's like, I got a headache. I need something stronger. I need something stronger. I need something stronger. 100,000 people died of, you know, opiate overdoses or something last year. This is what actually happens. And then there are other things that we do as well. And by the way, you know, lest we look like we're, you know, holier than thou, workaholism is a classic case of this as well. It's just that that particular addiction sheared off from the natural, you know, humane

• 2:31:22Speaker 00

  and even divine process of creating value on this earth. When we become workaholics, the result is that people congratulate us for it. You know, can you imagine somebody who said, Andrew, you are unbelievably good at drinking vodka? You put away two 750 milliliter bottles of that last night and you were completely blacked out, but I was amazed at how adroit you are. You're talented. You're a great drinker.

• 2:31:48Andrew D. Huberman?

  This was the college I went to, you know, and I wasn't a good drinker there, but people would try and impress each other with how much they could drink.

• 2:31:55Speaker 00

  By the time you're our age, however, if you're doing that, people are, you think that you're, you know, a pathetic drunk. But if you're our age, my age, and if I'm 62 years old, completely neglecting my family and doing only stuff to run up the scoreboard on money and power and fame or whatever, people are going to be like, dude, you're good at your job. You're awesome. You know, it's like, I, yeah, you know, how many speeches I gave last year, you know, many frequent flyer miles I got? People are going to be like, that's really, really impressive. But the whole point is that sheared off from the natural human experience, it's an addictive behavior. It's dangerous, it's pathological, it's bad for us and it leads to misery.

• 2:32:31Andrew D. Huberman?

  Yeah, I think what saved me was hearing the phrase, I don't know where I heard it was, "Everyone loves a young drunk."

• 2:32:37Speaker 00

  Yeah.

• 2:32:38Andrew D. Huberman?

  And I was like, "Oh yeah, like this, this rolled forward does not look good."

• 2:32:41Speaker 00

  How old were you when you stopped?

• 2:32:42Andrew D. Huberman?

  In college, I mean, and I-

• 2:32:44Speaker 00

  You stopped really early.

• 2:32:45Andrew D. Huberman?

  No, I drank, but I, I noticed early on, mostly because I was doing a lot of catch-up with my academics and then got into physical fitness, and I drank basically until my early 40s, but less and less and less and less.

• 2:32:56Speaker 00

  Oh, you did, okay.

• 2:32:57Andrew D. Huberman?

  Yeah, and then finally it was just like, "No more, I'm done, I'm done."

• 2:33:00Speaker 00

  I drank more and more and more and more of this stuff.

• 2:33:02Andrew D. Huberman?

  Yeah, but I probably, it was very socially unacceptable and isolating to not drink. People were like, academics would be like, "You're boring," but I'd kick their butt the next day at the meeting when they're all kind of like worked, and then I'd see them, and I, I'm not one of these people like things like, "Oh, aesthetics and muscle and leanness are all it," but I'd see people get tenure, and I was like, "You look like shit." "You look like you aged 25 years and your kids are miserable," and all I hear are complaints about this, and I'm like, "You're not taking care of yourself, so I don't want to be like that." So I figured, "I'm not the smartest, but I can work hard."

• 2:33:35Speaker 00

  Right.

• 2:33:36Andrew D. Huberman?

  And if I get more years, then eventually I can catch up or get ahead. But it wasn't really competitive for me, I also just didn't like how it felt, I lucked out. But in any case, with the workaholism, as you're describing it, that is a very dangerous one.

• 2:33:51Speaker 00

  Yeah, that's usually a secondary affliction based on success addiction, the addiction to success, which comes down to that reward, that reinforcement, that you get that little reward, the reinforcement of your goodness, the understanding of yourself, and so success addiction leads to workaholism. Success addiction, once again, is down, is really downstream from, you know, earning love, from the belief that I can, I can be enough if I do enough. The human doing phenomenon, is that actually what we see? The beautiful thing about this is that, you know, I, you know, I talk about the behavioral science principles, we've touched on the philosophy, we've talked about the theology, you've talked so much about the mechanisms on this show and in your writing and in your scholarship about the neurobiology behind it, and we're all wonderfully made.

• 2:34:33Speaker 00

  This all ties up in the same area, there's no, it's not like one thing leads in one direction and something else leads in another, on the contrary, you can get, there are many paths to these truths. The real pity is when we're not looking for the truth. The real pity is when we're distracting ourselves from what it actually means to be the people that we want to be, which leads us, you know, to the very beginning of this conversation. What if you were the person that you wanted to be? You know, that's, and the fact that we can actually do so by looking at the space of moral aspiration, I think that's a miracle. I think it's an incredible miracle.

• 2:35:05Andrew D. Huberman?

  Before we wrap, I have two things. First, a question, and then, and then a consideration. So I suppose both are questions, because the consideration is for you. The first question is, for somebody listening to this conversation today, I mean, earlier we were talking about, I'm exploring one's choices about and relationship to leisure, and you, you touched on a number of other important points that, you know, people can return to, because we've, we timestamp these, of course, but if there's a question or a small set of questions that anyone at any age can ask themselves, that can help them redirect, or just better orient in space and time and choice-making, what are those?

• 2:35:49Andrew D. Huberman?

  I mean, or do those, do those sorts of questions exist?

• 2:35:52Speaker 00

  Is there self-assessment that actually does that?

• 2:35:54Andrew D. Huberman?

  No, well, just, you know, like if we were gonna, if we were, you know, shared this time on an airplane, I'm like, "Hey, thanks," and we didn't have cell phones, "Anything else I should think about before we part ways? Like, you got any suggestions?"

• 2:36:04Speaker 00

  Yeah.

• 2:36:05Andrew D. Huberman?

  You know, or, or a book recommend, whatever. So much of what you said today is fodder for more questions.

• 2:36:10Speaker 00

  Yeah.

• 2:36:11Andrew D. Huberman?

  Which is, which is, means you've done, which is-

• 2:36:13Speaker 00

  Our work is so awesome.

• 2:36:14Andrew D. Huberman?

  Yeah.

• 2:36:15Speaker 00

  It's like, our work is like a self-licking ice cream cone.

• 2:36:17Andrew D. Huberman?

  Nah, nah, well, oh man, I haven't heard that analogy in a long time, and that's how we used to describe some grants that we were about to deny. So let's not do that. So asking about how one spends leisure, understanding this relationship between pleasure and moral aspiration, and, and seeking to, to fuse those, because that clearly is a powerfully great thing to do, who wouldn't want to do more of that? Are there any other sort of probe questions that we might ask ourselves, like, once a day or once a week?

• 2:36:45Speaker 00

  Yeah.

• 2:36:46Andrew D. Huberman?

  You know, while we're leaving the gym or mass or whatever?

• 2:36:48Speaker 00

  Yeah, yeah, what is, yeah, no, and, and there are certain things that, you know, inventories that I actually try to take, you know, to make sure that my, my, my hygiene is appropriate, right? Holding yourself to high account is unbelievably important, holding yourself to much higher account than anybody else would hold you. That's one of the reasons that the happiest people are the people who have a strong sense of propriety that they practice when no one sees them. You know, that's the essence of being honest with yourself. You know, it's one thing that, you and I know so many famous people, and, and typically they have a public persona and a private persona, just because you have to separate those particular things, but the happiest of famous people, which is hard, because fame is the only one of the worldly rewards you can only ever be happy in spite of, never because of, right?

• 2:37:33Andrew D. Huberman?

  That's the better answer to what I was asked earlier, but like, yes, opens opportunities, limits freedoms, but you nailed it.

• 2:37:41Speaker 00

  Those people, the people who are happy in spite of being famous are the same people when you're alone at dinner with them as they are in front of 10,000 people in an arena. They are, and I know people like that, I know people like, Oprah Winfrey is like that. Oprah Winfrey is the same person at the dinner table as she is in a screaming arena full of people, and she's a well-integrated person and she's happy, in spite of the fact that she's one of probably five most famous people in the world. You know, it's extraordinary, I mean, I had this, co-authored a book with her, which was incredible learning experience about my own field by observing her life, right? But there aren't very many people like that. So the way to do that is to subject yourself to, you know, the, the queries that you would use on somebody else. You know, what are the, what are the probing questions?

• 2:38:23Speaker 00

  And, you know, and protocols that we have, it's usually based on, you know, asking people a, a set of questions. You know, I could walk through, "What's my idol? Am I serving my idols?" There are a bunch of things like that. But fundamentally, for example, we all can fall into suffering about, you know, sort of the sense of emptiness, the ennui that comes from, you know, the modern world, we all feel depressed from time to time. There is a, a set of questions, why questions, that interrogates whether or not we actually are in touch with the most important macronutrient of our own happiness, which is the meaning of our lives. Here are the three questions, the three big whys that I ask myself continuously, that

• 2:39:03Speaker 00

  I, I, I probe, and I have to answer honestly, because being honest with myself is the essence of getting into the moral space. Number one, why do I think things actually happen the way that they do? And am I acting accordance, accordance with that? And, and for, for a religious person like me, if I say, "I think things happen the way they do because of the will of God, but I'm not acting that way," that's going to be a source of misery. Am I acting like I believe that the will of God exists and is true? Or am I acting like everything has to do with me, which means I'm freaking out about everything, I'm, I'm, I'm super stressed out about, you know, what's gonna happen tomorrow

• 2:39:43Speaker 00

  that's completely out of my control, I'm anxious all the time, I'm worrying continuously? Worry is evidence of a lack of faith. And so therefore, if I say, "I'm committing to my faith," it immediately extinguishes worry, right? You shouldn't feel guilty about it, you should act according to the person that you are. Number one, that's the coherence question for philosophers, why do things happen the way they do? Am I acting that way? Second, why am I doing what I'm doing? That's the purpose question. You know, that's the purpose in life, that's, purpose and meaning are not the same thing. Purpose is a subcategory of meaning. Why am I doing the things that I am actually doing? And then the next question beyond that is, is that in accord with my beliefs?

• 2:40:28Speaker 00

  Am I doing the things that I'm doing in accord with my beliefs? But why am I doing them? And, and by the way, for you and me, it might be because I'm chasing my idol, because I want more control, because I want more adoration of strangers, because I want more money, because I want to feel good. Is that in accord with my beliefs? And then the last part is, why does my life matter? And that's really to whom? Am I acting according to the people to whom my life actually matters? Am I acting that way? Am I, am I marginalizing, and by the way, Andrew, I've screwed this up so many times. When I was a CEO running this big nonprofit organization, which was so important, right? I was, at one point at the very end of it, I was interviewing a bunch of very famous

• 2:41:11Speaker 00

  and rich financial professionals for a book that I was starting to write, that came out after I left and, and when I was already back in academia, called From Strength to Strength. It was a book about getting happier as you get older. And this woman is like a billionaire, I mean, unbelievable, named firm, famous, and she's telling me about her achievements, I'm like, "Congratulations, that's great." She says, "I'm so unhappy." I said, "Well, talk to me, sister." What gives? She said, "My husband and I were married, but were roommates. You know, I have adult kids with a cordial relationship. I think my employees are, they do what I say, but I think they're afraid of me. I don't think my decision making is crisp anymore. I don't love it, but I don't know what else to do." She said, "I go to the doctor and the doctor says, 'You need to stop drinking and get into

• 2:41:56Speaker 00

  the gym,' but I keep drinking and I don't go to the gym." She said, "When I grew up, I went to church when I was a little girl and I loved that. I always wanted that and I don't go to church and I don't know why." And she says, "Professor, what am I supposed to do?" And I said, "You don't need a Harvard professor. You just wrote your own prescription. Take a souvenir in your company and step back. Go away with your husband and get to know him. Go move closer to your kids. Get into AA, go to the gym, go back to church. Look, it's right there." She says, "I know, I know, I know." I said, "So why not? Why didn't you do that? Why didn't you?" And she was silent for a long time. And finally, she said, "Because I've always chosen to be special rather than happy." And that was like a knife to my heart.

• 2:42:40Speaker 00

  Because at that point in my life, me too. You know how many Little League games I didn't go to? Look, Little League games are boring. Let's be honest. But it's my kids. You know how many birthdays that I missed? Because I was trying to be special and successful and adored by people who don't care about me? And that specialness is, that's an animal impulse. That is hardwired into us. The moral aspiration is to choose happiness over that particular specialness. And that's the significance question. Why does my life matter? And to whom? And am I acting in accord and responsibly with my answer to that question? That's the interrogation.

• 2:43:25Andrew D. Huberman?

  You do not disappoint, Professor Arthur Brooks. It's awesome. Those are great, great questions that I will be asking over and over and that everyone should consider asking and trying to answer over and over for themselves. So I'm really moved.

• 2:43:44Speaker 00

  Thank you. Me too.

• 2:43:45Andrew D. Huberman?

  You know, I've been doing this podcasting thing a while now and every once in a while, someone sits down here and takes us someplace else. I knew you were that guy because we had shared a conversation before, but you've given me so much to think about. I'm going to be listening to this and taking notes for my own reasons.

• 2:44:01Speaker 00

  No, thank you. Thank you. What an honor it is. You've blessed me again and again and again and again with the scientific knowledge that you bring to it, but the soul you actually bring to the science. That's the magic formula that you actually bring to all your work.

• 2:44:14Andrew D. Huberman?

  Well, thank you. I have a couple of people in my life who are about, I've always had a couple of people in my life who are about 10 years older. I really look up to you. I look up to you. I really do. I admire you. And it's a short list, but it's a potent one. And I won't tell you who else is on camera, who else is on there, but like it's an all-star team. I aspire to be more like you. And I say that with like, with all the respect that you're a human and you have your struggles. But I think it's important for anyone at a given developmental stage to look at people who've migrated the path more or less that they're on and but are ahead of them and get some useful information. So I appreciate that. So whether you like it or not, you're a mentor to me.

• 2:44:59Speaker 00

  Thank you, Arthur. Thank you. That means the world to me. And we're all on the path. We're all on the path. We're all, we all have our, life is, you know, every religious tradition has pilgrimages. Almost every religious tradition. If you go across India, you see mendicants that are actually walking toward a holy city. In the Christian faith, we have, we have three big pilgrimages to Jerusalem, to Rome, and to Santiago de Compostela, which is the Camino de Santiago. And these pilgrimages are metaphorical for what we're actually trying to do with our lives, which is why they're such deeply mystical and spiritual experiences. I recommend that everybody go on a 500 mile walk across northern Spain from the French border to Santiago de Compostela.

• 2:45:37Andrew D. Huberman?

  You didn't do it on your knees, did you?

• 2:45:39Speaker 00

  I did not do it on my knees, but I've done it just the last eight days, two times, because my wife won't do more than eight days and I love my wife. But, but the point is you have, what you realize is that that's a metaphor for your life. We're walking through this life. We're all learning. Andrew's on a pilgrimage. Arthur is on a pilgrimage. Every single person watching us is on a pilgrimage. And that means progress, but that actually means the excellence that actually comes from making progress in little ways every single day and being open to metaphysical truths. So it moves me a lot that I could be, you know, some little stone church on the side of the road on your pilgrimage.

• 2:46:15Andrew D. Huberman?

  Well, you absolutely are. And in sharing this with other people, you are to them too. So I did say I had one more question slash consideration. So I'm so inspired and struck by what you shared that I think it would be worth considering, perhaps. And don't feel obligated to answer here. Maybe we just leave it a cliffhanger and then, and not answer on here, or if you want, you can. People would really benefit from hearing from you more in the context of structured sets of questions. I know you do this on your podcast and we touched on some of that today. You have your books and so forth, but it'd be fun to explore the possibility of doing like a self-exploration series or with you at some point.

• 2:46:58Andrew D. Huberman?

  And we could figure out the venue if it's on here or it's elsewhere, but if you'd be willing to consider like ways we could explore things more fully, also selfishly, so I can learn more from you.

• 2:47:09Speaker 00

  Likewise. My answer is yes.

• 2:47:11Andrew D. Huberman?

  Awesome.

• 2:47:12Speaker 00

  Let's do it, man.

• 2:47:12Andrew D. Huberman?

  All right.

• 2:47:12Speaker 00

  Let's do it. Let's like, let's get a band together.

• 2:47:14Andrew D. Huberman?

  Fantastic. I love it. God bless you.

• 2:47:17Speaker 00

  God bless you too, Andrew. Thank you for all the things that you're bringing to me and for all the people who are watching. I'm honored to be part of this.

• 2:47:23Andrew D. Huberman?

  Thank you for joining me for today's discussion with Dr. Arthur Brooks. To learn more about his work and to find links to his many excellent books, please see the show note caption. 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 podcast, 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. I do read all the comments.

• 2:48:07Andrew D. Huberman?

  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 not already following me on social media, I am Huberman Lab on all social media platforms.

• 2:48:51Andrew D. Huberman?

  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 available completely zero cost. You simply go to hubermanlab.com, go to the menu tab in the top right corner, scroll

• 2:49:36Andrew D. Huberman?

  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. Arthur Brooks. And last, but certainly not least, thank you for your interest in science.