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Episode
Master the Creative Process | Twyla Tharp
~167 min
Episode Brief·YouTube

Master the Creative Process | Twyla Tharp

Andrew Huberman
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TL;DR

The four things you'd lose by not watching

4 items

TL;DR

The four things you'd lose by not watching

4 items
1

Twyla Tharp emphasizes that creativity is not mystical but built through rigorous habits and routines, exemplified by her daily 5 AM, two-hour gym routine, which she views as a non-negotiable reality rather than an enjoyable ritual.

2

The concept of a "spine" is crucial for creative work, representing the central, unifying idea that provides focus and direction, preventing creators from getting lost in myriad possibilities.

3

Tharp advocates for continuous learning and evolution in one's craft, arguing that greater knowledge leads to bigger challenges and opportunities, rather than clinging to early successes or audience expectations.

4

She highlights the importance of physical movement and training, particularly classical ballet, as a foundational element for understanding the body and fostering creativity, and discusses the unique challenges and rewards of a career in dance.

Protocols

Concrete recipes — what, when, how much, and why

8 items

Daily Gym Routine

WhatEngaging in a two-hour gym workout every morning at 5 AM.
WhenEvery morning, 5 AM.
DoseTwo hours.
For whomAnyone seeking to maintain a high level of physical and mental discipline, especially creative professionals or those with demanding careers.
WhyTo maintain the body as an instrument that can be challenged, setting the physical and mental mechanism for the day. It's a non-negotiable reality for sustained performance and creativity.
CaveatsTharp explicitly states she never enjoyed it, viewing it as 'boring and lonesome,' emphasizing that it's about discipline and necessity, not pleasure.

Tharp's daily 5 AM, two-hour gym routine is not a 'ritual' she enjoys, but a 'reality' she adheres to out of necessity. She views her body as an instrument that must be constantly challenged and maintained. This rigorous physical discipline sets the tone for her entire day, establishing a foundation of hard work and readiness. Her internal dialogue on days she doesn't want to go is simple: 'If you don't work when you don't want to work, you're not going to be able to work when you do want to work.' This highlights a core philosophy of consistent effort regardless of immediate desire, which she attributes to her upbringing on a farm and her mother's emphasis on practice and not wasting time.

Personal experience

Tharp has maintained this routine for a very long time, even into her 80s. She states, "It's not a ritual and I never enjoyed it. It's a reality." She also mentions her preference to go to the gym over brushing her teeth.

It's not a ritual and I never enjoyed it. It's a reality. And uh you do it because you need an instrument that you can challenge. Just set the mechanism for the day you're going to have to do it. It's kind of boring and it's kind of losome.

Also said
“If you don't work when you don't want to work, you're not going to be able to work when you do want to work. End of story.”— Explains the underlying philosophy of consistent effort regardless of motivation.
“I was trained as a very young child to practice. Uh whether anything everything had to be practiced. It had to be scheduled to be practiced and time is limited and you don't waste it and you work very hard and you try to maximize that period of time because otherwise you're being wasteful.”— Connects her current discipline to her early upbringing and values.

Developing a Creative 'Spine'

WhatIdentifying and maintaining a central, unifying idea or purpose for any creative project to ensure focus and direction.
WhenFrom the very beginning of a project, and continuously throughout its development.
For whomAnyone engaged in creative work, from writing a scientific paper to choreographing a dance, writing a book, or making a film.
WhyA 'spine' provides focus and concentration, acting as the central axis that coordinates all elements of a work. Without it, creative efforts can become directionless, like 'wandering in the desert' or 'swimming in the ocean.'

The 'spine' is a critical concept for any creator, representing the core idea or central theme that anchors a project. Geometrically, it's the center that connects and coordinates all lateral and vertical elements. In creative terms, it's the fundamental purpose or intention that guides the work, preventing it from becoming fragmented or losing direction. Tharp illustrates this with Agatha Christie novels, where the 'who did the crime' is the spine, and the author's job is to delay that conclusion while maintaining trust with the audience. For the creator, understanding the spine from the outset is paramount, even if the audience doesn't immediately perceive it. It's about knowing 'why are you doing this?' and what your purpose is, which can range from fulfilling a contract to exploring a personal interest.

Spine means focus. Spine means concentration. If you think about it geometrically, spine is the center both laterally and vertically.

Also said
“It's sometimes not obvious to the reader or to the listener or to the observer what the spine is, but my understanding is that the creator has to understand what the spine is going into it.”— Emphasizes the creator's internal understanding of the spine.
“The first thing is what's the idea? The first thing is where where is the where's the story?”— Highlights the initial step in identifying the spine for a narrative.
“What is your purpose in doing it? What's your interest? Why do you want to do this? What's what's in it for you?”— Connects the spine to the creator's intention and motivation.

Consistent Daily Practice for Creative Work

WhatEstablishing a regular, scheduled time for creative work, even if it's a short duration, and adhering to it consistently.
WhenDaily, at a set time (e.g., 6:45 AM).
DoseEven an hour and a half can be significant.
For whomAspiring or professional creators, especially those with limited time due to other commitments.
WhyConsistency builds habit and allows the creator to 'think that you could be a writer' (or other creative). It's the 'brick laying' that enables the work to grow, even if not every session is productive.
CaveatsNot every session will be 'a good time'; the goal is consistent effort, not constant inspiration or immediate success.

Tharp advocates for the power of consistent, scheduled practice in creative endeavors, likening it to 'brick laying.' For someone aspiring to be a writer, for example, the act of showing up at a specific time each day, even for a limited duration like an hour and a half, is crucial. This regular engagement, regardless of inspiration, builds the habit and allows the individual to internalize the identity of a creator. It's about putting 'something on the page' and trusting that this consistent effort will eventually lead to the work finding itself, evolving, and potentially becoming something significant. The expectation is not for immediate breakthroughs or enjoyment in every session, but for the cumulative effect of sustained effort.

but the uh construct of starting sometimes it's simply habit and discipline. Um, and uh you are going to go in and you are going to start at let's say 6:45 every morning and you're going to give yourself you've only got an hour and a half.

Also said
“But the showing up at 6:45 consistently is the is the is the the brick laying that's essential.”— Emphasizes the foundational nature of consistent effort.
“Because it allows you to think that you could be a writer.”— Highlights the psychological benefit of consistent practice in fostering a creative identity.
“You can't expect a good time every day.”— Sets realistic expectations for the daily creative process.

Classical Ballet Training for Dancers

WhatUndergoing rigorous classical ballet training as a foundational element for any dancer, regardless of their ultimate dance form.
For whomAll aspiring dancers.
WhyBallet provides a highly evolved and brilliantly designed regimen for strengthening the body, developing a strong center, and understanding movement in space. It offers a 'gear' that allows dancers to reference precise body control and trajectory.
CaveatsWhile classical training is essential, Tharp acknowledges that its strict uniformity (as seen in some traditional schools) can limit individual choice and expression, which she balances by focusing on an 'interior purpose' rather than just external visual conformity.

Tharp strongly advocates for classical ballet training as an indispensable foundation for any dancer. She compares it to a musician needing to understand the circle of fifths, arguing that ballet offers a centuries-old, highly evolved system for understanding and controlling the human body in motion. The 'bar' work, with its specific exercises like pliés, tendus, rond de jambe, and frappés, is designed to strengthen the body's structure, develop a strong center, and build the power needed for jumps and complex movements. While she doesn't insist on perfect classical alignment for all forms of dance, she emphasizes that having this 'gear' allows a dancer to precisely control movement and understand trajectory. She contrasts the rigorous, sometimes brutal, training in places like the Kirov Ballet, which aims for absolute uniformity, with her own approach that seeks to accommodate individual body types while still achieving a unified 'center' in her choreography.

To be classically trained, absolutely. You want to be a musician and not understand the circle of fifths, the harmonies of construction of all music. No. Ballet is a format for the human body moving in space that has evolved over many centuries and has got a head start on us.

Also said
“I don't care ultimately if you're arabesque, which is one leg behind, one leg under, right? if your arabesque is aligned in a perfectly classical manner unless it's a perfectly classical ballet. But I do care you have that gear and you can reference it in terms of where's the leg going to move from and does it get to that point. Can it stop right on its center or not?”— Clarifies that the value is in the foundational control and reference, not necessarily strict adherence to classical form in all contexts.
“Not amazing. Just very highly evolved in terms of how to control movement in terms of strengthening and developing the body.”— Summarizes the effectiveness and sophistication of ballet technique.

Maintaining Physical Movement for Longevity and Brain Health

WhatContinuously engaging in diverse forms of physical movement throughout life, especially as one ages, to combat physical and neurological atrophy.
For whomEveryone, particularly as they age.
WhyMovement is fundamental to the nervous system; if we stop moving, our nervous system atrophies. The decline in movement with age is linked to a decline in brain function and curiosity. It's crucial to maintain 'fearlessness in regards to boundaries' and continue to seek 'push back' from the body.

Tharp strongly links sustained physical movement to longevity and the preservation of cognitive function and curiosity. She observes that people tend to move less as they age, which she believes directly contributes to neurological atrophy, particularly in the distal parts of the body (fingers and feet) and then moving inward. This atrophy is not just physical but also impacts the brain's capacity for curiosity and engagement. She emphasizes that it's not just about moving 'more,' but also about the 'degree' of movement and maintaining a 'fearlessness' in pushing physical boundaries. While acknowledging that the body's capabilities change with age, the goal is to continue seeking 'push back' and friction, adapting to new limitations rather than retreating from physical challenge. This active engagement helps maintain independence and prevents the demoralizing effects of a declining body.

I think that perhaps one of the reasons why people age at the level of the brain and the level of curiosity is that they start moving less that it works in that direction and I started observing people of different ages and indeed even just the amount of justesticulating that people do it starts to decline over time.

Also said
“There's a species of of ocean animal that when it lands down on a rock, it actually eats its own brain. Oh, except the part that just keeps it alive there to sense when something swims over it and then it can do its thing. In other words, if we stop moving, our nervous system atrophies.”— Provides a vivid, if extreme, biological analogy for the link between movement and brain function.
“It's not just more, it's degree also. I think that with age we recess, we pull backwards, we reach out less even than we can. Partially the sight begins to decline the hearing and the kind of fear sets in. You still have to be able to maintain a fearlessness in regards to boundaries that you c you don't have to pull up shy.”— Expands on the concept beyond mere quantity of movement to include intensity, fearlessness, and pushing boundaries.

Boxing Training

WhatIncorporating boxing training into a fitness regimen.
For whomIndividuals seeking intense physical conditioning, mental fortitude, and a broader range of movement capabilities.
WhyBoxing training offers extreme conditioning, improving rope coordination, stamina, power, and the ability to take a blow without going down. It provides a different kind of physical challenge and mental toughness not typically found in dance.
CaveatsAndrew Huberman advises against sparring for non-professionals due to the risk of head injury, but endorses speed bag work and visual coordination aspects.
Personal experience

Twyla Tharp took up boxing in her early 40s with Teddy Atlas as her trainer, specifically to get into peak shape for a highly athletic dance piece she was choreographing for the Olympics in LA.

I decided uh that the training that was involved in a boxer being in shape uh was more extreme than what I was doing with my dancing regimen. Uh and that the you know the rope coordination, the stamina being involved, the power coming off the punch, the uh grounding of the body so that you had a punch, uh the willingness to take the blow in exchange for the unwillingness to go down. You would not go down. You're not going down.

Weightlifting (Deadlifts, Bench Press)

WhatEngaging in serious weightlifting, including deadlifts and bench press.
For whomIndividuals seeking to build substantial strength and challenge their physical limits.
WhyTo build significant strength, particularly in the core and upper body, and to experience the unique rush of lifting heavy weight. It provides a demanding environment that encourages pushing limits.
Personal experience

Twyla Tharp trained in a weight gym with competitive weightlifters from her 50s to mid-60s. Her personal record for deadlift was 227 pounds, and she could bench press her body weight for three clean repetitions.

I was training with uh in a real weight gym with competitive weightlifters u and was very serious uh from the time I was probably in my 50s until mid60s say um and that you were nobody in that gym if you didn't do your body weight for three on the bench I mean you know what are you in here for right so it had that kind of uh require environment to it.

Keto Diet / Low Carb, No Sugar Eating

WhatFollowing a ketogenic diet or a diet that is very low in carbohydrates and completely free of sugar.
For whomIndividuals seeking strict weight management and body composition control.
WhyTo maintain better control over weight and body composition, feeling 'close to the bone.' Tharp finds it more manageable than diets that include pasta.
CaveatsTharp admits to exaggerating her raw food intake, but emphasizes a preference for simple, unprocessed foods. She also notes she cannot cook, which simplifies her diet.
Personal experience

Tharp is currently following this diet, except when traveling. She states, "No carbs, no sugar. All right? Uh which I find to be the keto diet I find to be more manageable. I can control it better."

In terms of eating, I uh am currently uh not eating except for this trip. Okay? No carbs, no sugar. All right? Uh which I find to be the keto diet I find to be more manageable. I can control it better.

What's new

Personal practice updates, fresh positions, predictions

4 items

Success is harder to follow than failure

30:00

Twyla Tharp states that coming off a success is more challenging than coming off a failure, a perspective that often surprises people.

Why this matters: This is a contrarian view to the common belief that success builds confidence for future endeavors, suggesting that it can instead create a difficult pressure to maintain or surpass.

Background

Tharp had just completed a highly successful 60th-anniversary tour, which put her in a position where she felt she had 'done it all' and needed to find a new direction without abandoning her core identity.

Tharp explains that while many might assume success provides momentum and confidence, it actually presents a unique and often more difficult challenge. After a major success, the question becomes 'Now what?' The pressure to replicate or exceed that achievement can be immense, and finding a new path forward without simply repeating past formulas or abandoning one's core artistic beliefs is a complex task. She contrasts this with failure, where the path forward is often clearer: learn from mistakes and try again. Success, paradoxically, can leave a creator feeling adrift, searching for the next meaningful endeavor.

Personal experience

Tharp recounts her experience after a very successful 60th-anniversary tour, where she felt the weight of this challenge, asking herself, 'Okay, babe, you've done it all. Now what?'

You said that um coming off of a success is much more challenging than come off coming off of a failure. I think that uh will surprise a number of people uh because people myself included probably feel like when you do well you get the confidence that you can do well again.

Also said
“because success is much harder to follow than failure.”— Directly states the core idea.
“So here you said, "Okay, babe, you've done it all. Now what?" And so where do you go? And you don't go around asking other people for the answer to your question. One has to find a way of rerouting without abandoning who you are and what you believe in order to just make change.”— Elaborates on the internal struggle and need for self-direction after success.

Evolution of Artistic Perception and Audience Engagement

21:00

Tharp discusses how the artistic landscape has changed, moving from an era where artists were deeply connected to each other's work and constantly adapting, to a more fragmented present where creators must navigate a 'plethora of information' and media-driven consumption.

Why this matters: She highlights a shift from direct artistic influence and continuous adaptation among peers to a more isolated creative process, influenced by media portrayal and the challenge of discerning truth amidst overwhelming information.

Background

In the 'olden days' (pre-1979), artists were acutely aware of what others were doing and continuously altered their perception and work in response. This was partly due to lower living costs, allowing for more artistic freedom.

Tharp contrasts the artistic environment of the 1960s and 70s with the present. In earlier times, artists were deeply interconnected, constantly observing and reacting to each other's work, leading to a dynamic and continuously evolving creative landscape. This was facilitated by a lower cost of living, which afforded artists the freedom to pursue their craft without immediate financial pressures. Today, however, the sheer volume of information and the way art is consumed through media (rather than direct experience) has changed the game. Tharp now intentionally isolates herself from much of the contemporary art scene, choosing to view culture through a 'media perspective' to understand how consumers receive it. This shift necessitates a different approach to discerning what is 'grounded' and 'productive' amidst the 'swirl of stuff.'

Personal experience

Tharp states, "In the early era went to see absolutely everything. Now I go to see absolutely nothing." She also mentions her personal approach to understanding culture through a 'media perspective' to gauge consumer reception.

In the olden days, that would include the 60s. We did things because we wanted to change the direction the earth rotated. End of story.

Also said
“everybody is plugged in to that same mechanism and if they swerve into your area you shift again you have to continuously be altering perception as an artist that notion does not seem so relevant these days perhaps”— Describes the continuous adaptation and interconnectedness of artists in the past.
“Now I go to see absolutely nothing. Uh and it is partially a matter of time but more importantly it's an awareness that you want to feel isolated in a way because you are and that's the truth.”— Explains her current approach to artistic engagement and the rationale behind it.
“But the uh the challenge for me becomes, okay, in all of this swirl of stuff, what do you believe? Forget who. You can't believe anyone. But what what can you believe? What is really grounded uh in a way that's productive?”— Highlights the difficulty of finding truth and grounding in the current information-saturated environment.

The Morality of the Body and Leadership

1:07:00

Tharp posits that if leaders and policymakers had a daily practice of preserving, protecting, and honoring their physical bodies, their decision-making and the 'schemata' they concoct for society might be fundamentally different and more benevolent.

Why this matters: This is a provocative and philosophical idea linking physical well-being and self-care directly to ethical governance and societal structures, suggesting a 'morality of the body.'

Tharp suggests a profound connection between an individual's relationship with their own body and their capacity for ethical leadership. She speculates that if those in power consistently prioritized the care and honor of their physical selves, they might be less inclined to devise policies or systems that are detrimental to others. The implication is that a deep understanding and respect for one's own physical being could foster a greater sense of empathy, propriety, and a desire for excellence that extends beyond the individual to the collective. This perspective challenges the common separation of mind and body, suggesting that physical neglect might contribute to a disconnect from fundamental human needs and values in decision-making.

I sometimes wonder about and I mean to be neither naive nor romantic here, the morality of the body and if the people who run our governments and who design our social systems had a sense on a daily basis of preserving and protecting and honoring their physical bodies. if their brain would be allowed to concoct some of the schemata that then tell bodies everywhere what they're going to be doing.

Also said
“It's not just health. It's uh it's propriety and excellence who wants to nurture and encourage the body to realize its full potential that it was gifted with when it was born.”— Expands on the idea beyond mere health to include a sense of inherent value and potential in the body.

The Impact of Competitive Dance on Young Performers

1:28:00

Tharp observes that the rise of competitive dance for very young children, while broadening the talent pool, also changes the purpose and performance style of dancers, often leading them to 'sell it' for points and audience manipulation rather than focusing purely on technique or intrinsic motivation.

Why this matters: This offers a critical perspective on the modern dance training landscape, highlighting a potential trade-off between early competitive success and the development of deeper artistic integrity and technical mastery.

Tharp notes a significant shift in how young dancers are trained and motivated due to the proliferation of competitive dance events for children as young as six. While these competitions create a larger talent pool and can harden performers against nerves, they also instill a different kind of purpose. Instead of focusing solely on the intrinsic development of technique and artistic expression, young dancers are incentivized to 'sell it' to judges and audiences for points and external validation. This can lead to a performance style that prioritizes immediate impact and manipulation over the rigorous, internally driven pursuit of craft. Tharp contrasts this with her own training, which emphasized stoicism and internal drive, and expresses concern that this extrinsic reward system might shortchange the development of a deeper, more versatile technique and artistic range in the long run.

Personal experience

Tharp states, "for a long time I wouldn't work with competition trained dancers." She also contrasts her own training ('I'm Buster Katon, right? I take it on the chin, stoic, down, out, or I make the move, right?') with the competitive approach.

Now children very young children eight years old even younger six-year-old kids there competitions for children as dancers uh or as performers um and this engenders a totally different purpose and performance in the kid.

Also said
“But in the meantime, they are doing it for reasons outside of the thing itself for what they can gain from it from their internet hits from their ha their hina the wada as opposed to just doing it for the thing itself and taking what comes from it. It's different.”— Explains the shift from intrinsic to extrinsic motivation in young competitive dancers.
“And a performer who has done it the hard way has more range. Uh, and when they work, you're going to be more interested in them because they're making more choices. And an interesting artist is a choice maker. An interesting performer is always about making choice. That's what will keep you focused on them.”— Connects the 'hard way' of training to greater artistic range and choice-making, which is more engaging for an audience.

Recommendations

Products, supplements, and tools mentioned in the episode

1 item

The Creative Habit

Book

Andrew Huberman highly recommends this book by Twyla Tharp, stating it taught him a lot about building creative expressions through habits and routines.

Andrew Huberman expresses immense admiration for Twyla Tharp's book, 'The Creative Habit.' He highlights its direct, action-oriented approach to creativity, emphasizing that it demystifies the creative process. The book provides practical guidance on how to structure schedules, habits, and routines to maximize creative output, even for individuals with limited time. Huberman notes that it's not about mystical inspiration but about concrete, actionable strategies for bringing creative expressions to life.

I knew I wanted to host Twilight on this podcast after listening to her book, The Creative Habit, where she spells out how to build a schedule, habits, and routines that make your best creative expressions come to life. What I love about it is it's direct and it's actionoriented. There's nothing mystical about it.

Find The
Disclosed sponsorships5speaker disclosed

Titanium Always Pan Pro

Product Sponsored · disclosed

Andrew Huberman uses this non-stick pan from Our Place, which is made with pure titanium and is free of harmful 'forever chemicals' (PFAS).

DisclosureOur Place is a sponsor of the podcast.

Andrew Huberman is a strong advocate for Our Place's Titanium Always Pan Pro, primarily due to its health and performance benefits. He emphasizes that the pan is made with pure titanium, making it completely free of PFAS (per- and polyfluoroalkyl substances), often referred to as 'forever chemicals,' which are commonly found in 80% of non-stick pans and have been linked to significant health issues like hormone disruption and fertility problems. Huberman uses this pan almost daily for cooking eggs, noting its excellent non-stick properties that don't degrade over time, and also for searing meats. He appreciates its ease of cleaning and dishwasher-safe design, making it a practical and healthy choice for daily cooking.

vs alternatives

Contrasted with 80% of non-stick pans that contain PFAS/forever chemicals.

Personal experience

Andrew Huberman cooks eggs in it almost every morning and also uses it for burgers and steaks.

I particularly love their Titanium Always Pan Pro. It's the first non-stick pan made with zero chemicals and zero coating. Instead, it uses pure titanium. This means it has no harmful forever chemicals and does not degrade or lose its non-stick effect over time.

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Pod 5 Smart Mattress Cover

Product Sponsored · disclosed

Andrew Huberman uses this smart mattress cover from Eight Sleep for temperature regulation and sleep tracking.

DisclosureEight Sleep is a sponsor of the podcast.

Andrew Huberman has been using Eight Sleep mattress covers for nearly five years, crediting them with significantly improving his sleep quality. He explains that optimal sleep requires a body temperature drop of 1-3 degrees to fall and stay asleep, and a similar temperature increase to wake up refreshed. The Pod 5 automatically adjusts the bed's temperature throughout the night to meet individual needs. Its advanced AI engine, 'autopilot,' learns sleep patterns and makes real-time adjustments, even elevating the head to mitigate snoring, to optimize sleep across different stages. This personalized temperature control is key to achieving deep, restorative sleep.

Personal experience

Andrew Huberman has been sleeping on an Eight Sleep mattress cover for nearly 5 years and is currently using the Pod 5 model.

I've been sleeping on an eightle mattress cover for nearly 5 years now and it has completely transformed and improved the quality of my sleep. The latest eightle model is the Pod 5. This is what I'm now sleeping on and I absolutely love it.

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AG1 (Athletic Greens)

Supplement Sponsored · disclosed

Andrew Huberman takes AG1 daily as a comprehensive foundational nutritional supplement.

DisclosureAG1 is a sponsor of the podcast.

Andrew Huberman has been taking AG1 for over a decade, starting in 2012, due to its high quality and comprehensive nutritional profile. He considers it the most complete foundational supplement on the market, providing not just vitamins and minerals, but also probiotics, prebiotics, and adaptogens. This blend helps fill dietary gaps and supports overall well-being, especially for those with demanding lifestyles. The probiotics and prebiotics are particularly beneficial for maintaining a healthy gut microbiome, which in turn impacts immune function, metabolic health, and hormone balance. Huberman notes that consistent use of AG1 supports his digestion, strengthens his immune system, and optimizes his mood and mental focus. He also mentions the availability of new flavors (berry, citrus, tropical) which he enjoys.

Personal experience

Andrew Huberman has been taking AG1 daily since 2012 and finds it helps his digestion, immune system, mood, and mental focus. He enjoys the new berry flavor.

The reason I started taking AG1 way back in 2012, and the reason why I still continue to take it every single day, is because AG1 is, to my knowledge, the highest quality and most comprehensive of the foundational nutritional supplements on the market.

Find AG1

LMNT (Element Electrolytes)

Supplement Sponsored · disclosed

Andrew Huberman uses Element electrolyte drink to ensure proper hydration and electrolyte balance.

DisclosureElement is a sponsor of the podcast.

Andrew Huberman emphasizes the critical role of proper hydration and electrolyte balance for optimal brain and body function. He explains that even mild dehydration can impair cognitive and physical performance. Element provides essential electrolytes—sodium, magnesium, and potassium—in the correct ratios, without added sugar. These electrolytes are vital for the proper functioning of all body cells, especially neurons. Huberman incorporates Element into his daily routine by drinking 16-32 ounces of water with an Element packet upon waking, particularly because his days start quickly with work or exercise. He also consumes it during physical activity, especially in hot conditions, to replenish lost fluids and electrolytes. He enjoys all the available flavors, including watermelon, raspberry, citrus, and lemonade.

Personal experience

Andrew Huberman drinks Element dissolved in water every morning upon waking and during physical exercise.

Element is an electrolyte drink that has everything you need and nothing you don't. That means the electrolytes, sodium, magnesium, and potassium, all in the correct ratios, but no sugar. Proper hydration is critical for brain and body function.

Find LMNT

Matina Yerba Mate

Product Sponsored · disclosed

Andrew Huberman recommends Matina as his preferred zero-sugar Yerba Mate drink, now available at Whole Foods.

DisclosureAndrew Huberman helped create Matina and is a part-owner in the business.

Andrew Huberman enthusiastically recommends Matina Yerba Mate, which he helped create and is a part-owner of. He highlights Yerba Mate as his preferred caffeine source, offering smooth energy without jitters and potential benefits like blood sugar regulation, improved digestion, and mild appetite suppression. He specifically praises Matina as his favorite among all Yerba Mate brands, noting its zero-sugar cold brew formulation. Huberman consumes at least three cans daily and is proud of its availability at Whole Foods stores nationwide, as well as online.

Personal experience

Andrew Huberman helped create Matina, is a part-owner, and drinks at least three cans daily.

Matina, the Yerba Mate drink I helped create, is now available at Whole Food Stores nationwide. Longtime listeners of this podcast know that Yerba Mate is my preferred caffeine source. It provides smooth energy without giving you the jitters, and it has a lot of other potential benefits, including helping to regulate your blood sugar, improving digestion, mild appetite suppression, and much more.

Find Matina

Notable quotes

Lines worth pulling out — contrarian, specific, or perfectly phrased

5 items
If you don't work when you don't want to work, you're not going to be able to work when you do want to work. End of story.
A concise and powerful statement on discipline and consistency, emphasizing that sustained effort is not always driven by desire but by necessity for future capability.
I've never been of the persuasion that my understanding was the greatest when I knew nothing as when I knew more.
Challenges the romanticized notion that early, naive creative work is inherently superior, advocating instead for the value of accumulated knowledge and experience in deepening creative challenge and opportunity.
You can't expect a good time every day.
A pragmatic and realistic perspective on the nature of consistent creative or disciplined work, acknowledging that not every session will be enjoyable or inspiring.
The body is very smart. And one of my problems has always been what knows what first. Okay. Does the body already get it brain? and we're trying to educate you or is it brain telling body what to do in the case of the classical technique I think it's actually the body that feels that it could get a little higher if only its rotation were a little more open so it urges that that I don't think brain is going well you know what if you actually could open that leg out you go higher and you're going brain I don't know about that what does that You don't know what it means. The body knows what that means.
A profound philosophical take on the intelligence of the body versus the brain, suggesting that fundamental physical understanding and potential often originate from the body's innate wisdom.
You develop your own morality. You don't have somebody telling you what is good and what is bad. It sounds like, if I may, that you develop your own internal standard. That's very high. It's very high. It's unattainable and you're going to hate yourself a lot of the time.
A raw and honest description of the internal experience of pursuing excellence, revealing the self-imposed, often unattainable, standards that drive high achievers and the emotional toll that can accompany it.

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Topics covered

creative processdisciplinehabitsroutinesspine conceptfocusconcentrationaudience engagementartistic intentionevolution of artistsbeethovenphilip glassavant-gardetasteclassical trainingballetmovement as languageneuroscience of movementmotor neuronsfrequency map
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