Create Your Ideal Future Using Science-Based Protocols | Ari Wallach

**Andrew Huberman** (0:00)
Welcome to the Huberman Lab Podcast, where we discuss science and science-based tools for everyday life.
I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. My guest today is Ari Wallach. Ari Wallach is an adjunct associate professor at Columbia University School of International and Public Affairs. He is also the host of a new TV series, A Brief History of the Future. Today's discussion focuses on perhaps one of the most important questions that any and all of us have to ask ourselves at some point, which is, how is it that we are preparing this planet for the future? Not just for our children, if we happen to have children or want children, but for all people. The human brain, as we know, is capable of orienting its thoughts and its memories to the past, to the present or to the future. But few people actually take the time to think about the future that they are creating on this planet and in culture, within our families, et cetera, for the next generation and generations that follow them. Ari Wallach is an expert in this topic, and he has centered his work around what he calls long path labs, which is a focus on long-term thinking and coordinated behavior at the individual, organizational and societal level in order to best ensure the thriving of our species. And while that may sound a bit aspirational, it is both aspirational and grounded in specific actions and logic. So during today's episode, Ari Wallach spells out for us not just the aspirations, not just what we want, but how to actually create that positive future and legacy for ourselves, for our families and for society at large. It's an extremely interesting take on how to live now in a way that is positively building toward the future. So by the end of today's episode, you will have a unique perspective on how your brain works, how you frame time perception and indeed how you frame your entire life. Before you begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford. It is, however, part of my desire and effort to bring zero cost to consumer information about science and science related tools to the general public. In keeping with that theme, I'd like to thank the sponsors of today's podcast. Our first sponsor is David. David makes a protein bar unlike any other. It has 28 grams of protein, only 150 calories and zero grams of sugar. That's right, 28 grams of protein and 75% of its calories come from protein. This is 50% higher than the next closest protein bar. These bars from David also taste incredible. My favorite bar is the cake flavored one. But then again, I also like the chocolate flavored one and I like the berry flavored one. Basically, I like all the flavors. They're all incredibly delicious. Now for me personally, I try to get most of my calories from whole foods. However, when I'm in a rush or I'm away from home or I'm just looking for a quick afternoon snack, I often find that I'm looking for a high quality protein source. And with David, I'm able to get 28 grams of high quality protein with the calories of a snack, which makes it very easy to hit my protein goals of one gram of protein per pound of body weight. And it allows me to do so without taking on an excess of calories. As I mentioned before, they are incredibly delicious. In fact, they're surprisingly delicious. Even the consistency is great. It's more like a cookie consistency, kind of a chewy cookie consistency, which is unlike other bars, which I tend to kind of saturate on. I was never a big fan of bars until I discovered David bars. If you give them a try, you'll know what I mean. So if you'd like to try David, you can go to davidprotein.com/huberman. Again, the link is davidprotein.com/huberman.
Today's episode is also brought to us by Helix Sleep. Helix Sleep makes mattresses and pillows that are customized to your unique sleep needs. I've spoken many times before on this and other podcasts about the fact that getting a great night's sleep is the foundation of mental health, physical health and performance. Now the mattress we sleep on makes an enormous difference in terms of the quality of sleep that we get each night. We need a mattress that is matched to our unique sleep needs, one that is neither too soft nor too hard for you, one that breathes well and that won't be too warm or too cold for you. If you go to the Helix website, you can take a brief two-minute quiz and ask you questions such as, do you sleep on your back, your side or your stomach? Do you tend to run hot or cold during the night? Things of that sort. Maybe you know the answers to those questions, maybe you don't. Either way, Helix will match you to the ideal mattress for you. For me, that turned out to be the dusk mattress, DUSK. I've been sleeping on a dusk mattress for, gosh, no, more than four years. And the sleep that I've been getting is absolutely phenomenal. So if you'd like to try Helix, you can go to helixsleep.com/huberman. Take that two-minute sleep quiz and Helix will match you to a mattress that's customized for your unique sleep needs. Right now, Helix is giving up to 25% off all mattress orders. Again, that's helixsleep.com/huberman to get up to 25% off. Today's episode is also brought to us by Roca. Roca makes eyeglasses and sunglasses that are of the absolute highest quality. I've spent a lifetime working on the biology of the visual system. And I can tell you that your visual system has to contend with an enormous number of different challenges in order for you to be able to see clearly from moment to moment. Roca understands all of that and has designed all of their eyeglasses and sunglasses with the biology of the visual system in mind. Roca eyeglasses and sunglasses were first designed for use in sport, in particular for things like running and cycling. And as a consequence, Roca frames are extremely lightweight, so much so that most of the time you don't even remember that you're wearing them. And they're also designed so that they don't slip off even if you get sweaty. Now even though Roca eyeglasses and sunglasses were initially designed for sport, they now have many different frames and styles, all of which can be used not just for sport, but also for wearing out to dinner, to work, essentially any time and any setting. I wear Roca readers at night or Roca eyeglasses if I'm driving at night. And I wear Roca sunglasses in the middle of the day, anytime it's too bright for me to see clearly. My eyes are somewhat sensitive, so I need that. I particularly like the Hunter 2 frames, which I have as eyeglasses and now as sunglasses too. If you'd like to try Roca, you can go to roca.com/huberman to get 20% off your purchase. Again, that's roca.com/huberman to get 20% off. And now for my discussion with Ari Wallach. Ari Wallach, welcome.