The Perfect Summary Podcast

Physical therapist Jeff Cavaliere on training splits, the mind-muscle connection, grip-strength recovery checks, smart stretching, shoulder health and eating.

Huberman's practical sleep toolkit: morning and evening light, temperature, caffeine timing, supplements, NSDR and fixes for jet lag and shift work.

Andrew Huberman explains bipolar I and II, the story of lithium, how treatments act on brain circuits, and the link between mood and creativity.

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

Psychiatrist Paul Conti explains what trauma really is, why shame keeps it hidden, how to find good therapy, and where drugs and psychedelics fit.

Neuroscientist Wendy Suzuki explains how memories form and how exercise, meditation, sleep and affirmations improve memory, focus and mood.

Andrew Huberman explains the brain loop behind OCD, why compulsions feed obsessions, and how exposure therapy, SSRIs and newer options compare.

Andrew Huberman explains grief as a state of yearning, how the brain maps loved ones in space, time and closeness, and tools for grieving adaptively.

Movement teacher Ido Portal and Andrew Huberman explore movement as a way of living: play, variety, the squat, vision, touch and endless exploration.

Andrew Huberman explains how memories form and why spiking adrenaline right after learning, exercise, mental snapshots and meditation boost recall.

Huberman explains how deliberate cold boosts dopamine and resilience, builds brown fat, aids recovery, and how to cool your palms for better performance.

Andrew Huberman explains the brain circuits and hormones behind aggression, why estrogen not testosterone drives it, and tools to lower aggressive drive.

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

Andrew Huberman explains how the brain senses salt, regulates thirst and fluid, and how to find the sodium intake that best supports your health and performance.

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.

Andrew Huberman explains the brain circuit behind goals and nine tools, from the 85% rule and visual focus to foreshadowing failure.

Andrew Huberman explains the neuroscience of habits and gives two programs to build them, plus a simple method for breaking bad ones.

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.

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

Huberman explains how fear is wired into the brain and how to undo it: extinction plus a new narrative, EMDR, ketamine, MDMA and brief deliberate stress.

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

Stanford psychiatrist Anna Lembke explains the pleasure-pain balance, the 30-day dopamine reset, relapse, truth telling and social media.

Robert Sapolsky explains what testosterone really does, why stress control has limits, estrogen timing, and why he thinks free will doesn't exist.

Huberman explains the biology of major depression and evidence-based tools, from SSRIs and EPA to creatine, exercise, ketamine and psilocybin.

Huberman explains how skin and brain create pain and pleasure, and shares tools from cold exposure and hypnosis to supplements and dopamine timing.

Huberman explains the hunger and reward circuits behind anorexia, bulimia and binge eating, and why habit-based treatment works.