The Perfect Summary Podcast

Andrew Huberman explains why when you eat matters as much as what you eat, and how to build a time-restricted eating schedule that works for you.

Circadian scientist Samer Hattar explains how to time light, meals and exercise, his tripartite model, jet lag fixes and why daylight saving time hurts.

Andrew Huberman explains how the brain and immune system talk to each other, with tools from nasal breathing to cyclic hyperventilation and sauna.

UFC performance chief Duncan French explains protocols for testosterone and muscle growth, stress, cold and heat, skill learning and needs-based eating.

Huberman explains why gratitude lists fall short and builds a brief, story-based gratitude practice grounded in neuroscience and immune research.

Evolutionary psychologist David Buss explains mate preferences, deception, infidelity, jealousy, the dark triad and stalking with Andrew Huberman.

Harvard geneticist David Sinclair explains aging as lost epigenetic information and shares his fasting, supplement, exercise and blood-testing protocols.

UCLA's Jack Feldman explains how the brain controls breathing, why we sigh, how breathing shapes emotion and cognition, and simple breathwork to try.

Huberman explains the neuroscience of habits and offers a phase-based daily plan, a 21-day system, and a simple method for breaking bad habits.

Stanford psychologist Alia Crum explains how beliefs about food, exercise, stress, and side effects change what happens in the body.

Andrew Huberman explains why low-stakes play is a powerful portal to neuroplasticity for children and adults, and how to add an hour of play a week.

Huberman explains how light, screen height, posture, ceiling height, sound, and movement can tune your brain for focused or creative work.

Andrew Huberman explains how childhood attachment, the autonomic nervous system, empathy and positive delusion shape desire, love and lasting bonds.

Stanford microbiologist Justin Sonnenburg explains the gut microbiome and why fermented foods, plant fiber and less processed food support it.

Stanford psychiatrist David Spiegel explains the brain science of hypnosis and how self-hypnosis can ease stress, pain, insomnia, phobias and trauma.

Andrew Huberman explains how the brain senses salt, how sodium drives thirst, stress and neuron firing, and how to find the salt intake that fits you.

Exercise scientist Andy Galpin gives clear protocols for strength, hypertrophy and endurance, plus hydration, cold, heat, recovery and supplements.

Dr. Rhonda Patrick explains sulforaphane, omega-3s, vitamin D, magnesium, cold exposure and sauna, with the doses and protocols she uses herself.

Dr. Kyle Gillett explains how lifestyle, supplements and therapies affect testosterone, estrogen, DHT and prolactin in men and women.

Andrew Huberman explains grief as a craving the brain must remap across space, time, and closeness, plus tools for sleep, stress, and healthy grieving.

Andrew Huberman explains how memories form and how timing adrenaline, exercise, mental snapshots and meditation can help you remember more.

Psychiatrist Paul Conti explains what trauma is, why guilt and shame keep it hidden, how to find good therapy, and when medicines and psychedelics help.

Huberman explains how nerves, muscles and the insula limit flexibility, and gives research-backed stretching protocols that work in minutes a week.

Movement teacher Ido Portal and Andrew Huberman explore movement as a whole-life practice: play, failure, squatting, spinal waves, vision, touch and variety.

Andrew Huberman explains OCD's brain circuitry, how it differs from OCPD, and what the evidence says about CBT, SSRIs, and newer treatments.

Physical therapist Jeff Cavaliere explains how to split training, build the mind-muscle connection, stretch, fix pain at its source and eat sustainably.

Taste scientist Charles Zuker explains how the tongue and brain create taste, and how a gut-brain circuit drives our endless craving for sugar.

Andrew Huberman explains bipolar I and II, the brain circuits behind mania, how lithium and ketamine work, and what talk therapy and omega-3s add.

Dr. Erich Jarvis explains how speech evolved from movement circuits, why only vocal learners dance, and what songbirds reveal about language.

NYU psychologist Emily Balcetis explains how narrowing your visual focus, planning for obstacles and tracking data help you reach physical and mental goals.