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.

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

Mel Robbins explains three painful triggers, jealousy, being called out and playing small, and how to turn each into fuel for action.

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

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.

Mel Robbins draws five life lessons from the Paris Olympics: feel your visualization, compare down, stay enthusiastic, quit wisely and know what you want.

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

Mel Robbins runs a workshop on the Five Whys, with her sister-in-law and daughter showing how the surface want often hides a deeper one.

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

Harvard stress expert Dr. Aditi Nerurkar shares simple habits, from shopping the grocery perimeter to a fake commute, that lower stress fast.

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

Mel Robbins distills expert advice into three basics: breathe through your nose, add 5,000 steps a day, and work with your body clock to sleep.

Michael Bungay Stanier shares the questions and habits that turn conversations into deep, safe, and repairable relationships at work and in love.

Mel Robbins gives four research-backed reasons fall beats January for change, and how to use the last four months of the year for yourself.

Mel Robbins answers listener questions with happiness research: stop chasing 'I'll be happy when,' prioritize fun, warm relationships and presence.

Price Pritchett explains quantum leaps, the five C's of hidden negative thinking, and why changing your approach beats trying harder.

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

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.

George Kamel explains why 40% of $500K earners live paycheck to paycheck and how adding friction to spending builds real wealth and peace.

Mel Robbins shares nine simple, easy-to-remember habits for mindset, sleep, stress, clutter, spending and connection that you can start today.

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

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

Lewis Howes explains five mindset shifts for overthinkers, from trusting yourself to acting as your future self, plus a 30-day challenge.

Science writer Rowan Jacobsen explains why moderate sun may extend life, how burning drives melanoma risk, and what's changing with sunscreens.

Layne Norton and Andrew Huberman on calories, NEAT, diet adherence, protein and leucine, fiber, artificial sweeteners, seed oils and supplements.

Back from a 56-day tour, Mel Robbins shares road stories and two reset questions: what are you proud of, and what are you looking forward to?

Lewis Howes shares five wealth lessons, from rewriting money beliefs and leveraged income to getting in the right rooms and giving generously.

Mel Robbins shares seven expert-backed sentences to say in bed each night to stop negative rumination, rest deeply and wake up more positive.