The Perfect Summary Podcast

Stress scientist Elissa Epel explains how to turn threat into challenge, protect your cells from chronic stress, and drop the rope on what you can't change.

Andrew Huberman explains how stress works, why short bursts help immunity, and real-time, medium and long-term tools to control it.

Andrew Huberman explains how to time cortisol and use short bursts of adrenaline to raise energy, strengthen immunity and learn faster.

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

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

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

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

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.

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

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.

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

Stanford psychiatrist Nolan Williams explains how TMS, ketamine, psilocybin, MDMA and ibogaine may reset the brain circuits behind depression and PTSD.

Jocko Willink and Andrew Huberman on creating energy through action, leading through wins and losses, grief, suicide, and learning to detach.

Dr. Sara Gottfried and Andrew Huberman cover female hormones across life: testing, microbiome, constipation, cortisol, PCOS, the pill and perimenopause.

IFS founder Dr. Richard Schwartz explains protectors, exiles and Self, guides Andrew Huberman through a live session, then leads listeners through one.

UCSF immunologist Max Krummel explains the immune system as a sensing network, and how aging, sleep, the thymus, memories and vaccines shape it.

Caltech's Ralph Adolphs on what emotions are, why faces mislead us, and trainable regulation tools like ice baths and mental stillness.

Psychologist Ethan Kross explains the inner voice, why chatter hurts, and tools like distanced self-talk, mental time travel, nature and WOOP.

Lawyer, therapist and mediator Bill Eddy explains how to recognize high-conflict people, avoid getting entangled, and calmly set limits or exit.

Dermatologist Dr. Teo Soleymani on simple skincare, sun and sunscreen science, retinoids, lasers, acne, psoriasis and skin cancer checks.

Huberman on sun exposure and safer sunscreens, skin cancer checks, evidence-based anti-aging tools, and managing acne, rosacea and psoriasis.

Cannabis researcher Dr. Matthew Hill explains THC, CBD, the munchies, potency, edibles, psychosis and schizophrenia, and cannabis's real risks and uses.

In a live Sydney Q&A, Andrew Huberman covers stress mindsets, time perception, a jet lag protocol, psychedelics, sauna and sleep, and finding your passion.

Matt Walker's sleep protocols: regularity, darkness, cool rooms, caffeine and alcohol limits, insomnia fixes, and emerging sleep-boosting technology.

Former Tier One Navy SEAL Coleman Ruiz shares his path from wrestling to combat, losing 40 friends, PTSD, depression and learning to ask for help.

Psychologist David Yeager explains what growth mindset really is, how to reframe stress, and why purpose and mentoring drive performance.

Stanford pain chief Sean Mackey explains how the brain builds pain and which tools help: medications, heat and cold, psychology, pacing, supplements and more.

Andrew Huberman explains James Pennebaker's four-session expressive writing protocol and how it improves anxiety, sleep, immunity and pain.