The Perfect Summary Podcast

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

NYU professor Adam Alter shares a research-based roadmap for getting unstuck: find your friction, set a signal goal and take the smallest next step.

On his album release day, Jelly Roll talks with Joe Rogan about storytelling, sobriety, losing 100 pounds, imposter syndrome and why you can't cheat the game.

Ye talks design, Parler, fashion deals gone wrong and his family, as Lex Fridman repeatedly challenges his remarks about Jewish people.

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

Neuroscientist Tali Sharot explains why good things stop thrilling us and how breaks, novelty and anticipation make life sparkle again.

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

Mel Robbins explains four science-backed ways to use music: nostalgic songs for mood, hype songs to prime focus, binaural beats and solfeggio sounds.

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.

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.

Bethesda's Todd Howard on simulated worlds, reactive NPCs, Starfield's planets, Elder Scrolls 6, Fallout, mods and loving what you make.

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.

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

MrBeast shares how he engineers viral videos, hires and 'clones' his team, scales Feastables, and why the people around you decide your future.

Josh Brolin and Joe Rogan talk wild living, writing his memoir, money and ego, Hunter S. Thompson, comedy, fighters, and No Country for Old Men.

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.

Neuroscientist Emily McDonald explains how identity, belief, and nervous system state shape what we perceive, choose, and ultimately manifest.

Everyday Astronaut Tim Dodd explains SpaceX's rockets, engine cycles, Starship's belly flop, Soviet engine history and why he's joining dearMoon.

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.

Stanford neurosurgeon James Doty explains manifestation as neuroscience, not magic, and how heart mode and service help intentions take root.

Columbia's Dr. Lisa Miller explains the brain circuits behind spiritual awareness and why a spiritual core protects teens from depression and addiction.

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