Authentic Speaking: From Fear to Impactful Connection

Resources

Books

• "Protocols: An Operating Manual for the Human Body" by Andrew Huberman - This is the host's new book, which is a comprehensive guide to various health and performance protocols, based on scientific research.

Videos & Documentaries

• Steve Jobs commencement speech at Stanford - Mentioned as an example of highly effective and memorable communication, despite being a written and read speech.
• Martin Luther King Jr.'s "I Have a Dream" speech - Cited as another example of iconic and impactful communication that has endured over time.
• JFK's moonshot speech - Included as a historically significant speech that resonated due to its context and aspirational message.
• Brené Brown's TED talk on vulnerability - Highlighted as a significant and memorable piece of communication that has had a lasting impact.

People Mentioned

• Matt Abrahams - Guest expert on speaking and communication, and author of several books.
• Andrew Huberman - Host of the podcast, professor of neurobiology and ophthalmology.
• Chris Rock - Comedian whose stage presence and delivery during punchlines were used as an example of effective movement and timing in communication.
• Twyla Tharp - Famous choreographer whose rigorous rehearsal and iteration process for dance routines was used as an analogy for effective communication preparation.
• Adam Tobin - Co-teacher of the "Improvisationally Speaking" class with Matt Abrahams.
• Jerry Weisman - Communication coach who developed the "landing phrases" technique to reduce filler words.
• Mark Zilka - Stanford professor who demonstrated exceptional composure and recovery during a job talk where he spilled water on his laptop.

Organizations & Institutions

• Stanford Graduate School of Business - Affiliation of guest Matt Abrahams.
• Stanford School of Medicine - Affiliation of host Andrew Huberman.
• LEGO - Mentioned for its wordless instruction manuals, which serve as a model for narrative and rhythm in communication.
• Ikea - Contrasted with LEGO manuals as an example of a different approach to conveying information.
• Costco - Used in an analogy to explain "Costco credibility" built through samples and engagement, as opposed to formal credentials.

Tools & Software

• Note card - Recommended for users who need to convey specific words or data points accurately, rather than memorizing them.
• VR tools for presentation practice - Suggested as a method for desensitizing oneself to public speaking by simulating an audience and their responses.

Websites & Online Resources

• drinkagz.com/huberman - Website for AG1's new sleep supplement, AGZ.
• eightsleep.com/huberman - Website for Eight Sleep smart mattress covers.
• betterhelp.com/huberman - Website for BetterHelp online therapy services.
• juve.com/huberman - Website for Juve red light therapy devices.
• functionhealth.com/huberman - Website for Function health testing services.
• protocolsbook.com - Website for Andrew Huberman's book, "Protocols."
• drinkmatina.com - Website for Matina yerba mate drinks.
• Huberman Lab (YouTube channel) - Encouraged for listeners to subscribe to support the podcast.
• Huberman Lab (Spotify/Apple Podcast) - Encouraged for listeners to follow and leave reviews/comments.
• Huberman Lab (social media platforms: Instagram, X, Threads, Facebook, LinkedIn) - Platforms where Andrew Huberman discusses science and tools.
• Neural Network Newsletter - A free monthly newsletter from Huberman Lab with podcast summaries and protocols.

Other Resources

• Improvisation activities - Recommended for disrupting judgment and evaluation, and for practicing spontaneity in communication.
• Cloud gazing game - A childlike game that encourages suspending judgment and allowing things to flow freely, building confidence in the moment.
• Lego manuals - Used as an example of effective storytelling and rhythm in conveying information without words.
• Yoga Nidra / Non-Sleep Deep Rest (NSDR) - A practice recommended for improving sleep and reducing anxiety by shifting the brain from a state of thinking to being and feeling.
• Beta blockers - Mentioned as a potential, but generally discouraged, method for managing anxiety due to potential side effects like fuzziness.
• Protocols for sleep hygiene - Includes unplugging hotel alarm clocks, covering lights, and using eye masks.
• Protocols for communication warm-up - Includes having pre-communication conversations, listening to music, tongue twisters, and movement.
• "What so what now what" structure - A framework for structuring information in communication.
• "Problem, solution, benefit" structure - A common structure used in advertising and communication.
• "Past, present, future" structure - Another suggested structure for communication.
• "Tell the time, don't build the clock" saying - An analogy for being concise and clear in storytelling.
• "Parachuting in" to a story - A technique for starting a story directly at the most engaging point.
• "Landing phrases" technique - A method to reduce filler words by ensuring exhalation at the end of sentences.
• "Quiet but not shy" phenotype - A concept discussed to describe individuals who are not necessarily extroverted but are comfortable being present and speaking when they have something valuable to contribute.
• Martial arts training - Highlighted for its benefits in building presence, confidence, responsiveness, and understanding of communication through movement and anticipation.
• Katas (forms) and sparring in martial arts - Used as examples of practicing scripted and spontaneous communication.
• Resistance training and running - Mentioned as forms of physical activity that can serve as meditation and enhance cognitive pursuits.
• Anxiety management plan - A tool recommended for individuals experiencing pre-talk anxiety, involving managing symptoms and sources of anxiety.
• Double inhale, long exhale breathing - A physiological technique to calm down and reduce heart rate.
• Cooling the body (e.g., holding something cold) - A strategy to manage physical symptoms of anxiety like sweating and blushing.
• Using a phone as a conversation starter - Suggesting sharing something interesting from a phone screen to initiate interaction.
• Working customer service jobs as a child - Recommended for developing communication skills and learning to serve others' needs.
• Being a camp counselor - Highlighted as an experience that teaches confidence and communication in a leadership role.
• Role-modeling and discussing communication strategies - Encouraged for helping younger generations and colleagues improve their communication skills.
• "Gen Z stare" - A term mentioned in the context of potential developmental disadvantages due to missed social interaction opportunities during lockdowns.
• "Quiet but not shy" phenotype - A concept discussed to describe individuals who are not necessarily extroverted but are comfortable being present and speaking when they have something valuable to contribute.
• Managing presence across different domains (social media, in-person) - A skill observed in younger generations that older individuals can learn from.
• "Wind up" conversation starter (British term) - A playful or slightly provocative way to initiate a conversation.
• "Bumming a smoke" - An outdated example of how breaks and shared activities used to facilitate conversation.
• Working at a bakery or toy store - Examples of jobs that provided opportunities for customer interaction and communication.
• Asking for a raise - Advice includes considering context, focusing on value from the boss's perspective, and practicing the conversation.
• Communicating across cultures and accents - Emphasizes focusing on getting the message across through repetition and examples, rather than sounding like a native speaker.
• Dealing with interruptions - Strategies include setting expectations upfront, using paraphrasing to regain the floor, and acknowledging the interrupter's point.
• Preparing for a speech - Key elements include understanding the audience, defining a clear goal (information, emotion, action), applying a structure, and practicing delivery.
• Visualizing positive outcomes - Encouraged over envisioning worst-case scenarios to reduce anxiety.
• Winning an argument without losing someone - Advice includes deep listening and understanding each person's prioritization of the issue.
• Reducing filler words - Focus on landing phrases rather than eliminating fillers entirely, and practicing by reading schedules out loud.
• Telling a story without it becoming a sermon - Advised to be concise, get to the main point quickly ("bottom line up front"), and make the story engaging and relevant.
• Talking about an object not brought to "show and tell" - An exercise to reveal authenticity and passion by discussing why an object was not chosen.
• Communicating with people who are not good communicators - Encourage leading with questions, drawing them out, and giving them space to talk more.
• Memorizing speeches - Advised against due to cognitive load and the comparison between intended and actual speech.
• Familiarity with the start of a speech - Recommended to reduce nervousness at the beginning.
• Cooling oneself down - A physical technique to manage anxiety symptoms like sweating and blushing.
• Becoming present-oriented - Strategies include deep breathing, walking, having conversations, listening to music, counting backward, and saying tongue twisters.
• "The voice of your own voice" - Encouraged to find and use one's natural tone.
• Spontaneous communication - Acknowledged as the majority of communication, requiring comfort with uncertainty.
• Vestibular system and sleep - Discussed as a factor in falling asleep, with exercises like slow eye movements and rocking.
• Engaging in dialogue during presentations - Suggesting methods like asking questions, using analogies, and telling stories to create a sense of conversation.
• Physical, mental, and linguistic engagement - Ways to make communication more dynamic.
• Using a dog or child as a social bridge - Mentioned as a way to ease social interactions.
• Observing the environment to start a conversation - A technique for breaking the ice.
• "The Gen Z stare" - A term mentioned in the context of potential developmental disadvantages due to missed social interaction opportunities during lockdowns.
• "Quiet but not shy" phenotype - A concept discussed to describe individuals who are not necessarily extroverted but are comfortable being present and speaking when they have something valuable to contribute.
• Managing presence across different domains (social media, in-person) - A skill observed in younger generations that older individuals can learn from.
• "Wind up" conversation starter (British term) - A playful or slightly provocative way to initiate a conversation.
• "Bumming a smoke" - An outdated example of how breaks and shared activities used to facilitate conversation.
• Working at a bakery or toy store - Examples of jobs that provided opportunities for customer interaction and communication.
• Working customer service jobs as a child - Recommended for developing communication skills and learning to serve others' needs.
• Being a camp counselor - Highlighted as an experience that teaches confidence and communication in a leadership role.
• Role-modeling and discussing communication strategies - Encouraged for helping younger generations and colleagues improve their communication skills.
• "The voice of your own voice" - Encouraged to find and use one's natural tone.
• Spontaneous communication - Acknowledged as the majority of communication, requiring comfort with uncertainty.
• Vestibular system and sleep - Discussed as a factor in falling asleep, with exercises like slow eye movements and rocking.
• Engaging in dialogue during presentations - Suggesting methods like asking questions, using analogies, and telling stories to create a sense of conversation.
• Physical, mental, and linguistic engagement - Ways to make communication more dynamic.
• Using a dog or child as a social bridge - Mentioned as a way to ease social interactions.
• Observing the environment to start a conversation - A technique for breaking the ice.
• "The Gen Z stare" - A term mentioned in the context of potential developmental disadvantages due to missed social interaction opportunities during lockdowns.
• "Quiet but not shy" phenotype - A concept discussed to describe individuals who are not necessarily extroverted but are comfortable being present and speaking when they have something valuable to contribute.
• Managing presence across different domains (social media, in-person) - A skill observed in younger generations that older individuals can learn from.
• "Wind up" conversation starter (British term) - A playful or slightly provocative way to initiate a conversation.
• "Bumming a smoke" - An outdated example of how breaks and shared activities used to facilitate conversation.
• Working at a bakery or toy store - Examples of jobs that provided opportunities for customer interaction and communication.
• Working customer service jobs as a child - Recommended for developing communication skills and learning to serve others' needs.
• Being a camp counselor - Highlighted as an experience that teaches confidence and communication in a leadership role.
• Role-modeling and discussing communication strategies - Encouraged for helping younger generations and colleagues improve their communication skills.
• "The voice of your own voice" - Encouraged to find and use one's natural tone.
• Spontaneous communication - Acknowledged as the majority of communication, requiring comfort with uncertainty.
• Vestibular system and sleep - Discussed as a factor in falling asleep, with exercises like slow eye movements and rocking.
• Engaging in dialogue during presentations - Suggesting methods like asking questions, using analogies, and telling stories to create a sense of conversation.
• Physical, mental, and linguistic engagement - Ways to make communication more dynamic.
• Using a dog or child as a social bridge - Mentioned as a way to ease social interactions.
• Observing the environment to start a conversation - A technique for breaking the ice.
• "The Gen Z stare" - A term mentioned in the context of potential developmental disadvantages due to missed social interaction opportunities during lockdowns.
• "Quiet but not shy" phenotype - A concept discussed to describe individuals who are not necessarily extroverted but are comfortable being present and speaking when they have something valuable to contribute.
• Managing presence across different domains (social media, in-person) - A skill observed in younger generations that older individuals can learn from.
• "Wind up" conversation starter (British term) - A playful or slightly provocative way to initiate a conversation.
• "Bumming a smoke" - An outdated example of how breaks and shared activities used to facilitate conversation.
• Working at a bakery or toy store - Examples of jobs that provided opportunities for customer interaction and communication.
• Working customer service jobs as a child - Recommended for developing communication skills and learning to serve others' needs.
• Being a camp counselor - Highlighted as an experience that teaches confidence and communication in a leadership role.
• Role-modeling and discussing communication strategies - Encouraged for helping younger generations and colleagues improve their communication skills.
• "The voice of your own voice" - Encouraged to find and use one's natural tone.
• Spontaneous communication - Acknowledged as the majority of communication, requiring comfort with uncertainty.
• Vestibular system and sleep - Discussed as a factor in falling asleep, with exercises like slow eye movements and rocking.
• Engaging in dialogue during presentations - Suggesting methods like asking questions, using analogies, and telling stories to create a sense of conversation.
• Physical, mental, and linguistic engagement - Ways to make communication more dynamic.
• Using a dog or child as a social bridge - Mentioned as a way to ease social interactions.
• Observing the environment to start a conversation - A technique for breaking the ice.
• "The Gen Z stare" - A term mentioned in the context of potential developmental disadvantages due to missed social interaction opportunities during lockdowns.
• "Quiet but not shy" phenotype - A concept discussed to describe individuals who are not necessarily extroverted but are comfortable being present and speaking when they have something valuable to contribute.
• Managing presence across different domains (social media, in-person) - A skill observed in younger generations that older individuals can learn from.
• "Wind up" conversation starter (British term) - A playful or slightly provocative way to initiate a conversation.
• "Bumming a smoke" - An outdated example of how breaks and shared activities used to facilitate conversation.
• Working at a bakery or toy store - Examples of jobs that provided opportunities for customer interaction and communication.
• Working customer service jobs as a child - Recommended for developing communication skills and learning to serve others' needs.
• Being a camp counselor - Highlighted as an experience that teaches confidence and communication in a leadership role.
• Role-modeling and discussing communication strategies - Encouraged for helping younger generations and colleagues improve their communication skills.
• "The voice of your own voice" - Encouraged to find and use one's natural tone.
• Spontaneous communication - Acknowledged as the majority of communication, requiring comfort with uncertainty.
• Vestibular system and sleep - Discussed as a factor in falling asleep, with exercises like slow eye movements and rocking.
• Engaging in dialogue during presentations - Suggesting methods like asking questions, using analogies, and telling stories to create a sense of conversation.
• Physical, mental, and linguistic engagement - Ways to make communication more dynamic.
• Using a dog or child as a social bridge - Mentioned as a way to ease social interactions.
• Observing the environment to start a conversation - A technique for breaking the ice.
• "The Gen Z stare" - A term mentioned in the context of potential developmental disadvantages due to missed social interaction opportunities during lockdowns.
• "Quiet but not shy" phenotype - A concept discussed to describe individuals who are not necessarily extroverted but are comfortable being present and speaking when they have something valuable to contribute.
• Managing presence across different domains (social media, in-person) - A skill observed in younger generations that older individuals can learn from.
• "Wind up" conversation starter (British term) - A playful or slightly provocative way to initiate a conversation.
• "Bumming a smoke" - An outdated example of how breaks and shared activities used to facilitate conversation.
• Working at a bakery or toy store - Examples of jobs that provided opportunities for customer interaction and communication.
• Working customer service jobs as a child - Recommended for developing communication skills and learning to serve others' needs.
• Being a camp counselor - Highlighted as an experience that teaches confidence and communication in a leadership role.
• Role-modeling and discussing communication strategies - Encouraged for helping younger generations and colleagues improve their communication skills.
• "The voice of your own voice" - Encouraged to find and use one's natural tone.
• Spontaneous communication - Acknowledged as the majority of communication, requiring comfort with uncertainty.
• Vestibular system and sleep - Discussed as a factor in falling asleep, with exercises like slow eye movements and rocking.
• Engaging in dialogue during presentations - Suggesting methods like asking questions, using analogies, and telling stories to create a sense of conversation.
• Physical, mental, and linguistic engagement - Ways to make communication more dynamic.
• Using a dog or child as a social bridge - Mentioned as a way to ease social interactions.
• Observing the environment to start a conversation - A technique for breaking the ice.
• "The Gen Z stare" - A term mentioned in the context of potential developmental disadvantages due to missed social interaction opportunities during lockdowns.
• "Quiet but not shy" phenotype - A concept discussed to describe individuals who are not necessarily extroverted but are comfortable being present and speaking when they have something valuable to contribute.
• Managing presence across different domains (social media, in-person) - A skill observed in younger generations that older individuals can learn from.
• "Wind up" conversation starter (British term) - A playful or slightly provocative way to initiate a conversation.
• "Bumming a smoke" - An outdated example of how breaks and shared activities used to facilitate conversation.
• Working at a bakery or toy store - Examples of jobs that provided opportunities for customer interaction and communication.
• Working customer service jobs as a child - Recommended for developing communication skills and learning to serve others' needs.
• Being a camp counselor - Highlighted as an experience that teaches confidence and communication in a leadership role.