Physical & cognitive performance

YouTube

Understanding and controlling aggression: the neuroscience and practical tools

Andrew Huberman May 14, 2026

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Physical & cognitive performance 9

Resilience & grit 6

• It's estrogen, not testosterone, that directly triggers aggression in the brain.
• Sunlight, sauna, and ashwagandha measurably reduce cortisol-driven aggression.
• Aggression is a neural circuit process — it can be interrupted before it completes.

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Physical & cognitive performance

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How athletic coaching transformed a young man with cerebral palsy

Tim Ferriss May 14, 2026

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Physical & cognitive performance 9

Resilience & grit 8

Case studies 6

• Progressive strength training rewired a CP patient's brain and body.
• Society comforts disabled people — coaching them unlocks what medicine cannot.
• From 3-pound bar to pressing bodyweight: a 5-year transformation blueprint.

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Physical & cognitive performance

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How adrenaline and science-based tools improve memory formation

Andrew Huberman April 16, 2026

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Physical & cognitive performance 8

Deep work & focus 5

• Spike adrenaline after learning, not before, to cut repetitions
• Exercise releases bone hormones that keep hippocampal memory circuits healthy
• 13 minutes of daily meditation improves memory — but only after eight weeks

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Physical & cognitive performance

YouTube

The science of awe: how wonder reshapes health, identity, and community

Andrew Huberman April 6, 2026

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Physical & cognitive performance 9

Relationships & family 7

Mental health & wellbeing 6

• Awe reduces inflammation, pain, and long COVID symptoms — one minute daily helps.
• Self-focus is awe's primary enemy; social media is structurally designed against it.
• Collective experiences — music, sport, campfires — synchronise brains within milliseconds.

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Physical & cognitive performance

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High-intensity exercise drives lasting brain protection via lactate

Tim Ferriss April 3, 2026

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Physical & cognitive performance 9

• Six months of HIIT can protect your brain for five years
• Lactate — not VO2 max — triggers the cognitive benefits
• Slow high-rep lifting replicates the lactate response anywhere

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Physical & cognitive performance

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How salt regulates brain function, thirst, and physical performance

Andrew Huberman March 26, 2026

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Physical & cognitive performance 9

• Every neuron action potential depends on sodium to fire
• Optimal salt intake varies by blood pressure and activity level
• Salty-sweet food combinations suppress satiety, driving overconsumption

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Physical & cognitive performance

YouTube

Dr. Rhonda Patrick's complete health and vitality protocols

Andrew Huberman March 23, 2026

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Physical & cognitive performance 9

Productivity & habits 5

• Nine minutes of daily unstructured movement cuts all-cause mortality by 40%
• Visceral fat — not scale weight — is the silent driver of disease and early death
• Omega-3 and creatine outrank almost every other supplement for brain and longevity

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Physical & cognitive performance

YouTube

How visual focus and goal planning improve performance

Andrew Huberman March 19, 2026

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Physical & cognitive performance 9

Goal setting 8

Resilience & grit 6

• Narrowing visual focus makes effort feel 17% less painful
• Vision boards lower motivation by tricking the brain into premature satisfaction
• Pre-planning obstacles is what separates those who quit from those who don't

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Physical & cognitive performance

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Tim Ferriss and Kevin Rose: supplements, breathing, balance, and brain health

Tim Ferriss March 18, 2026

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Physical & cognitive performance 8

• Breathing twice daily may replicate implanted vagus nerve stimulators' anti-inflammatory effects
• Methylene blue and infrared photobiomodulation show promise for Alzheimer's prevention
• Blood flow restriction training builds muscle with a fraction of the normal weight

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Physical & cognitive performance

YouTube

How meditation rewires your brain and builds stress resilience

Andrew Huberman March 16, 2026

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Physical & cognitive performance 9

Deep work & focus 6

• Five minutes daily for 30 days measurably reduces anxiety, depression, and inflammation.
• Early meditation anxiety is the stimulus for adaptation, not a reason to quit.
• Teacher well-being practice raised students' standardised test scores — flourishing is contagious.

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Physical & cognitive performance

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How sauna and deliberate heat exposure improve health and longevity

Andrew Huberman March 12, 2026

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Physical & cognitive performance 9

• Sauna 4–7×/week cuts cardiovascular mortality risk by 50%
• Heat triggers FOX03, a DNA repair gene linked to reaching 100
• One intense sauna session per week can produce 16× more growth hormone

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Physical & cognitive performance

YouTube

How light wavelengths shape hormones, immunity, mood, and vision

Andrew Huberman February 26, 2026

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Physical & cognitive performance 8

Physical health & longevity 5

• 20–30 min of skin sunlight 2–3x weekly raises testosterone and estrogen
• Red light at 670 nm reverses age-related vision decline in adults over 40
• Light after 10 pm cuts dopamine output and actively triggers depression

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Physical & cognitive performance

YouTube

Quieting the ruminative mind and escaping the self-help trap

Tim Ferriss February 24, 2026

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Physical & cognitive performance 8

Relationships & family 6

Resilience & grit 5

• One day of TMS plus an old antibiotic eliminated severe OCD rumination
• Self-help becomes a trap when you polish the self instead of living
• You can't say no until you have big enough yeses worth defending

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Physical & cognitive performance

YouTube

Young blood, organ clocks, and the biology of brain rejuvenation

Andrew Huberman February 23, 2026

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Physical & cognitive performance 8

Physical health & longevity 6

• Young blood proteins reactivate aged brain stem cells and restore memory
• Your organs age at different rates — measuring the gap predicts disease
• Sprint exercise releases liver factors that specifically benefit the brain

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Physical & cognitive performance

YouTube

How ketosis, fasting, and mood profiling drive peak mental performance

Tim Ferriss February 11, 2026

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Physical & cognitive performance 9

Deep work & focus 7

Productivity & habits 5

• Ketosis outperforms SSRIs for mood stabilization, no peaks or troughs
• Your innate affect profile determines which mood levers actually work
• Fasted zone two cardio cuts negative affect without dampening positive emotion

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