05 Jan 2026

How to Reclaim Your Brain in 2026 - Dr Andrew Huberman (4K)

Chris Williamson

The discussion centers on the multifaceted role of cortisol, challenging the common perception of it as solely a stress hormone. Andrew Huberman elucidates cortisol's crucial function in energy deployment for cognitive and physical activity, emphasizing the importance of a healthy cortisol awakening response and the benefits of morning bright light exposure. He also addresses burnout, distinguishing between wired-but-tired and square-wave cortisol patterns, advocating for aligning wake/sleep times with natural preferences and strategic light exposure. The conversation further explores sleep optimization, the impact of diet (particularly starch intake), and techniques for calming a racing mind, including eye movement exercises and resonance breathing.

Outlines

Part 1: Cortisol, Circadian Rhythms, and Morning Light

Part 2: Sleep Optimization and Burnout Recovery

Part 3: Nutrition, Hydration, and Sleep Mechanics

Part 4: Lymphatic Health and Physical Appearance

Part 5: Focus, Learning, and Habit Formation

Part 6: Faith, Peace, and Addiction

Part 7: Scientific Integrity and Historical Context

Part 8: Media, Health Trends, and Training

Part 9: Content Consumption and Life Philosophy

Continue

Preview

How to Get Rich: Every EpisodeNaval

How to Reclaim Your Brain in 2026 - Dr Andrew Huberman (4K)

Chris Williamson

Part 1: Cortisol, Circadian Rhythms, and Morning Light

00:00Cortisol's Role: Dispelling Myths and Understanding Its Function as an Energy Deployer

Cortisol's Role: Dispelling Myths and Understanding Its Function as an Energy Deployer

00:55The Cortisol Awakening Response: A Healthy Morning Spike and Its Benefits

The Cortisol Awakening Response: A Healthy Morning Spike and Its Benefits

02:34Boosting Morning Cortisol: Bright Light's Impact and the HPA Axis's Role

Boosting Morning Cortisol: Bright Light's Impact and the HPA Axis's Role

05:17The Consequences of Flattened Cortisol Curves and the Importance of Timing Stress

The Consequences of Flattened Cortisol Curves and the Importance of Timing Stress

06:49Evening Workouts and the Domino Effect of Morning Cortisol on Circadian Rhythms

Evening Workouts and the Domino Effect of Morning Cortisol on Circadian Rhythms

07:58Chronically High Cortisol and the Importance of Getting the Cortisol Curve Right

Chronically High Cortisol and the Importance of Getting the Cortisol Curve Right

Part 2: Sleep Optimization and Burnout Recovery

09:18Understanding and Handling Burnout: Two Forms and the Importance of Sleep

Understanding and Handling Burnout: Two Forms and the Importance of Sleep

10:42Light's Impact on Sleep and Glucose Levels: The Importance of Dark Nights

Light's Impact on Sleep and Glucose Levels: The Importance of Dark Nights

12:34Practical Tips for Optimizing Cortisol and Melatonin: Light, Screens, and Protocols

Practical Tips for Optimizing Cortisol and Melatonin: Light, Screens, and Protocols

14:16The Terrifying Effects of Sleep Deprivation and the Importance of Sleep as a Reset

The Terrifying Effects of Sleep Deprivation and the Importance of Sleep as a Reset

15:33The Impact of Sleep Deprivation on Memory and the Importance of Agency in Sleep Improvement

The Impact of Sleep Deprivation on Memory and the Importance of Agency in Sleep Improvement

17:33The Importance of Morning Sunlight and Over-the-Counter Compounds for Sleep

The Importance of Morning Sunlight and Over-the-Counter Compounds for Sleep

18:49Experimenting with Sleep Supplements and the Importance of Agency in Sleep Improvement

Experimenting with Sleep Supplements and the Importance of Agency in Sleep Improvement

Part 3: Nutrition, Hydration, and Sleep Mechanics

20:28The Importance of Hydration and Electrolytes and Strategies for Calming a Racing Mind

The Importance of Hydration and Electrolytes and Strategies for Calming a Racing Mind

22:16The Impact of Low-Carb Diets on Sleep and the Importance of Carbohydrate Intake

The Impact of Low-Carb Diets on Sleep and the Importance of Carbohydrate Intake

24:53Cortisol's Role in Energy Deployment and the Impact of Low-Carb Diets on Cortisol Levels

Cortisol's Role in Energy Deployment and the Impact of Low-Carb Diets on Cortisol Levels

27:31Additional Tips for Improving Sleep: Nutrition, Exercise, and Body Position Awareness

Additional Tips for Improving Sleep: Nutrition, Exercise, and Body Position Awareness

28:34Eye Movements and the Vestibular System: A Technique for Falling Asleep

Eye Movements and the Vestibular System: A Technique for Falling Asleep

30:50Mind Walks and Resonance Breathing: Additional Strategies for Falling Asleep

Mind Walks and Resonance Breathing: Additional Strategies for Falling Asleep

32:24The Ohm Device and the Science Behind Eye Movements and Sleepiness

The Ohm Device and the Science Behind Eye Movements and Sleepiness

Part 4: Lymphatic Health and Physical Appearance

34:57Glymphatic Clearance and the Benefits of Sleeping with Head Elevated

Glymphatic Clearance and the Benefits of Sleeping with Head Elevated

36:37Lymphatic Massage and Non-Surgical Facial Augmentation

Lymphatic Massage and Non-Surgical Facial Augmentation

39:23The Glymphatic System and the Importance of Body Position During Sleep

The Glymphatic System and the Importance of Body Position During Sleep

41:27Sleeping Positions and Devices to Encourage Side Sleeping

Sleeping Positions and Devices to Encourage Side Sleeping

43:00Nasal Breathing and the Importance of Head Position for Lymphatic Clearance

Nasal Breathing and the Importance of Head Position for Lymphatic Clearance

44:50The Visible Effects of Sleep Deprivation on the Face and Eyes

The Visible Effects of Sleep Deprivation on the Face and Eyes

46:30Looks Maxing Through Sleep and the Importance of Nasal Breathing

Looks Maxing Through Sleep and the Importance of Nasal Breathing

48:24The Mewing Technique and the Importance of Bedside Manner in Revolutionary Medicine

The Mewing Technique and the Importance of Bedside Manner in Revolutionary Medicine

Part 5: Focus, Learning, and Habit Formation

51:42The Neuroscience of Habit Setting and the Importance of Boring Breaks

The Neuroscience of Habit Setting and the Importance of Boring Breaks

53:30Reflection and Self-Testing: Key Components of Learning and Memory Reinforcement

Reflection and Self-Testing: Key Components of Learning and Memory Reinforcement

55:58Sensory Integration and the Neuroscience of Thoughts: Limiting Sensory Inputs

Sensory Integration and the Neuroscience of Thoughts: Limiting Sensory Inputs

1:01:20The Dangers of Novelty and the Importance of Clearing the Slate Before Focusing

The Dangers of Novelty and the Importance of Clearing the Slate Before Focusing

1:04:44The Importance of Focus and the Competitive Advantage of Avoiding Distractions

The Importance of Focus and the Competitive Advantage of Avoiding Distractions

1:06:26Overcoming Bad Habits: Top-Down Control and the Role of Spirituality

Overcoming Bad Habits: Top-Down Control and the Role of Spirituality

1:08:36The Seven Deadly Sins and the Importance of Transmuting Uncomfortable Feelings

The Seven Deadly Sins and the Importance of Transmuting Uncomfortable Feelings

1:10:40Breaking Bad Habits: Top-Down Control and the Role of the Prefrontal Cortex

Breaking Bad Habits: Top-Down Control and the Role of the Prefrontal Cortex

Part 6: Faith, Peace, and Addiction