The Perfect Summary Podcast

Huberman explains the three brain pathways that drive sugar cravings and tools to blunt them, from fiber and lemon juice to omega-3s, glutamine and sleep.

Stanford psychiatrist David Spiegel explains what clinical hypnosis does in the brain and how it helps with pain, stress, sleep, phobias and trauma.

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

Harvard geneticist David Sinclair explains aging as lost epigenetic information and shares his fasting, supplement and measurement habits.

Why low-stakes play is a lifelong portal to neuroplasticity, how it works in the brain, and how adults can use an hour of play a week.

Breathing pioneer Jack Feldman explains how the brain makes each breath, why we sigh, and how breath practice can change fear and mood.

Andrew Huberman's science-based checklist for a better workspace: lighting by time of day, screen height, ceiling height, 40 Hz binaural beats and standing.

Stanford's Dr. Alia Crum shows how beliefs about food, exercise, stress and side effects change hunger hormones, health and performance.

Andrew Huberman explains how dopamine, serotonin and light-driven hormones shape how fast time feels, with ten tools for work and life.

Neuroscientist David Berson tours the nervous system: circadian light cells, color vision, balance, motion sickness, reflexes, plasticity and connectomes.

Andrew Huberman explains why listing blessings falls short and how a brief, story-based gratitude practice shifts brain, heart and immune function.

Andrew Huberman explains how the immune and nervous systems interact, and shares tools from breathing and sleep to sauna and spirulina to fight infection.

Andrew Huberman explains how time-restricted eating works and how to set an eating window that supports fat loss, liver health and muscle.

Circadian scientist Samer Hattar explains how timing light, meals and exercise shapes sleep, mood, appetite and jet lag.

Stanford's Craig Heller explains why the palms, soles and face are the body's radiators, and how cooling them can triple workout volume.

Andrew Huberman explains how dopamine peaks and baselines shape motivation, and how cold water, intermittent rewards and effort itself keep drive high.

Huberman on omega-3s, choline, creatine and other brain nutrients, and how taste, gut signals and belief shape which foods we crave.

Lex Fridman explains how AI learns and shares his dream of machines that remember shared moments, plus reflections on friendship, love and loss.

Huberman walks through his 24-hour day, with science-based tools for waking, light, caffeine, fasting, deep work, exercise, food, hypnosis and sleep.

Matt Walker explains sleep stages and how light, caffeine, alcohol, cannabis, supplements, naps and sex shape the sleep you get.

Andrew Huberman explains how well-timed cortisol and brief adrenaline spikes raise energy and immunity, and how to keep stress from turning chronic.

Andrew Huberman explains how vision works and shares simple protocols, from sunlight to eye exercises, to protect and improve eyesight.

Andrew Huberman explains the four kinds of endurance, how to train each, why quitting is neural, and a simple formula for hydrating during exercise.

Andrew Huberman explains how nerves drive muscle growth and strength, with protocols for sets, loads, recovery tests and supplements.

Andrew Huberman explains how competition, sleep, nasal breathing, light, cold, training order and supplements shape testosterone and estrogen.

Andrew Huberman explains how the stress response works and gives tools for acute, medium-term and chronic stress, from the physiological sigh to social connection.

Andrew Huberman explains how thyroid and growth hormone set metabolism, and how iodine, selenium, sleep, exercise and sauna support healthy levels.

Andrew Huberman explains why pain and injury are different, how the brain shapes pain, and practical steps for healing faster.

Priyanka Chopra Jonas on training confidence, voicing insecurity, bouncing back from failure, and her memoir Unfinished.

A compilation of five School of Greatness guests on manifesting: heart coherence, beliefs about money, owning your emotions, discipline, and fear.