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Weekly · Sunday Morning

Five longevity claims.
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Rapamycin extends mouse lifespan 9–14%
NAD+ precursors reverse aging in humans
Blue-light glasses improve sleep quality
Walking 10 min after meals blunts glucose
Verdict change — caffeine half-life downgraded

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How to Speak Clearly & With Confidence | Matt Abrahams — Whalespan

Content›Video›How to Speak Clearly & With …

How to Speak Clearly & With Confidence | Matt Abrahams

Andrew Huberman2h 26m · 2025-11-17

Claims Made

294

Claims Supported

262

Support Rate

89%

Support rate

262 of 294 claims supported

262 supported32 partial / not

Claims from this content

99

✓Well SupportedComprehensive blood testing is vital for detecting many aspects of mental and physical health, and Function Health offers this affordably.✓Well SupportedAndrew Huberman's mercury levels decreased after limiting tuna, increasing leafy greens, and supplementing with NAC.✓Well SupportedBody temperature must drop by 1-3 degrees Fahrenheit to fall and stay deeply asleep, and must increase by 1-3 degrees Fahrenheit to wake up refreshed.✓Well SupportedFunction offers over 100 advanced lab tests for comprehensive bodily health assessment.Well Supported

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A. Volkovreader

4h

Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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✓

An Eight Sleep mattress cover can improve sleep by increasing speed of falling asleep, reducing nighttime awakenings, and enhancing feelings of refreshment upon waking.

✓Well SupportedAndrew Huberman uses a JWV whole body panel for red light therapy 3-4 times per week for 10-20 minutes per session, and a JWV handheld light at home and while traveling.

✓Well SupportedEffective therapy provides rapport with a trusted individual, emotional support or directed guidance, and useful insights that can lead to significant life improvements.

✓Well SupportedEight Sleep's Pod 5 features 'Auto Pilot' which adjusts bed temperature, elevates the head if snoring occurs, and optimizes sleep.

✓Well SupportedRed and near-infrared light therapy can improve cellular health, aiding muscle recovery, skin health, pain and inflammation reduction, and sleep enhancement.

✓Well SupportedAGZ is a sleep supplement that provides excellent sleep quality, leading to waking up more refreshed.

✓Well SupportedAn increase in body temperature of 1-3 degrees Fahrenheit is necessary to wake up feeling refreshed and energized.

✓Well SupportedMagnesium threonate, theanine, chamomile extract, glycine, saffron, and valerian root are clinically supported ingredients that can aid in falling asleep.

✓Well SupportedNon-Sleep Deep Rest (NSDR) is an effective protocol for accessing better sleep and managing stress.

✓Well SupportedFunction offers testing for toxins such as BPA and PFAS, and provides insights from expert doctors on how to address elevated levels.

✓Well SupportedAndrew Huberman drinks at least three cans of Matina's zero sugar cold brew yerbamate daily and uses their loose leaf yerbamate every morning.

✓Well SupportedSubscribing to the Huberman Lab newsletter requires an email address and does not involve sharing it with third parties.

✓Well SupportedYoga nidra and NSDR practices involve long exhale breathing, body scans, and aiming to stay awake with the body relaxed, which teaches one how to fall asleep more easily.

✓Well SupportedYerba Mate provides energy without jitters and may offer benefits such as blood sugar regulation, improved digestion, and mild appetite suppression.

✓Well SupportedTherapy can provide support for life challenges and yield insights that improve various aspects of life.

✓Well SupportedAn eye movement technique involving eye swiveling can facilitate falling asleep and maintaining sleep.

✓Well SupportedNSDR and yoga nidra teach the brain to shift from thinking and doing to being and feeling, helping to disengage from excessive thought.

✓Well SupportedAGZ is a nightly drink developed with AG1 that contains a comprehensive blend of sleep-supporting compounds in optimal ratios to improve sleep quality and depth.

◐Partially SupportedEmphasizing the exhale in breathing exercises, such as a double inhale with a long exhale, is an effective way to calm down quickly.

◐Partially SupportedTo communicate effectively with individuals who struggle with communication, lead with questions to draw them out.

◐Partially SupportedStarting an introduction with a passion or interest can improve understanding of non-native speakers and those with accents.

◐Partially SupportedMovement during public speaking should be purposeful and used during transitions, not during punchlines.

✕Not SupportedMemorizing speeches is detrimental to cognitive load.

◐Partially SupportedCooling the body can be effective for managing anxiety symptoms.

◐Partially SupportedEngaging in steady-paced running without distractions can serve as a form of meditation and facilitate idea generation.

◐Partially SupportedFocusing on listening to others and formulating a question can reduce anxiety when anticipating speaking in a group setting.

◐Partially SupportedGetting a good night's sleep is better than staying up all night to cram for an event.

✓Well SupportedThe speaker engaged in therapy 1-3 times per week for over 30 years to understand their own thinking and separate internal states from external circumstances.

◐Partially SupportedRocking at a slow frequency may aid sleep by reducing proprioceptive feedback about body position.

◐Partially SupportedThere is no single 'right way' to communicate effectively, and individuals can communicate effectively regardless of neurodiversity or introversion/extroversion.

◐Partially SupportedEditing written content trains the brain to respond to questions and focus information, improving communication.

◐Partially SupportedKey elements of speech preparation include understanding the audience and what is relevant to them regarding the topic.

◐Partially SupportedExploring one's strengths and trying new communication approaches can lead to growth and improved communication skills.

◐Partially SupportedPhysical outlets like pacing or bouncing a knee can help dispel energy and promote relaxation during public speaking.

◐Partially SupportedThe vestibular system has data associated with falling asleep.

◐Partially SupportedMatt Abrahams journals daily about his communication, noting what went well and poorly, and reviews these notes weekly.

◐Partially SupportedExtending the exhale during breathing can calm the body by offloading carbon dioxide and activating the vagus nerve.

◐Partially SupportedEffective communication requires introspection to understand one's beliefs and values before articulating them.

◐Partially SupportedEngaging in NSDR in the morning or before a talk can help bring more ease to public speaking when sleep-deprived.

◐Partially SupportedRequesting a hotel room away from the elevator can help prevent sleep disturbances.

◐Partially SupportedThe 'landing phrases' technique involves reading one's schedule aloud daily and ending each item with a breath to create a pause.

◐Partially SupportedVisualizing a positive outcome can help mitigate fear of public speaking.

◐Partially SupportedCreating an anxiety management plan is beneficial for managing anxiety, and its mere existence can reduce anxiety levels.

◐Partially SupportedThe human brain has a practical limit of around three items for remembering lists before needing external aids.

◐Partially SupportedFor specific words or data points in a speech, it is better to use a note card than rely on memorization.

◐Partially SupportedEngaging in physical activity, particularly martial arts or sports, offers benefits beyond general exercise by teaching self-awareness and connection with others.

◐Partially SupportedManaging anxiety is a significant gift to oneself.

◐Partially SupportedMoving the eyes slowly side-to-side, up-and-down, in circles, and then crossing them slightly while exhaling can help facilitate falling asleep or falling back asleep.

◐Partially SupportedMaking resistance training sessions a form of meditation by focusing on the activity is beneficial for cognitive pursuits.

◐Partially SupportedNSDR instructs a focused body scan and relaxation to disengage from thought, as simply trying not to think is ineffective.

◐Partially SupportedWhile a linear approach is effective for learning, a more varied approach with branching avenues can be more engaging and successful.

◐Partially SupportedIn hotels, unplug the alarm clock and use a phone on airplane mode to avoid being woken by previous guests' alarms.

◐Partially SupportedCovering bright lights in a hotel room and using an eye mask can help improve sleep.

◐Partially SupportedWatching oneself communicate is the most effective teaching method for improving communication skills.

◐Partially SupportedSaying tongue twisters out loud three times fast before speaking can help achieve present-orientation and warm up the voice.

✕Not SupportedUsing pre-made or cut-and-pasted figures in presentations results in a worse outcome than creating them oneself, leading to a 'franken deck' without a cohesive story.

◐Partially SupportedFiller words are not inherently bad and serve functions like saving space and signaling upcoming important information, but they should not be distracting.

◐Partially SupportedThe goal with filler words is not to eliminate them entirely but to reduce their distracting quality, as they are used in professional writing and speech to sound human.

◐Partially SupportedHaving students write down and cross out information on a whiteboard during project discussions facilitates effective knowledge transfer and experimental planning.

◐Partially SupportedBecoming present-oriented through methods like deep breathing, walking, listening to music, or reciting tongue twisters can counteract anxiety caused by future negative outcomes.

◐Partially SupportedThe auditory sense requires more slowing down and attention compared to other senses, which can lead to greater engagement with audio content.

◐Partially SupportedDeclaring the personal importance level of an issue on a scale of 1-8 before a disagreement can prevent escalation.

◐Partially SupportedFor important communication events, maintain usual routines of eating well, sleeping well, and exercising.

✕Not SupportedBeta blockers are not preferred for managing anxiety in communication compared to cognitive behavioral approaches.

✕Not SupportedTaking additional caffeine due to poor sleep can increase agitation during a presentation.

◐Partially SupportedIntroducing oneself by stating a passion or connecting to the environment before stating one's name can improve introductions and help others remember the name.

◐Partially SupportedVirtual reality tools with simulated audiences can help desensitize individuals to public speaking.

◐Partially SupportedPracticing communication skills by vocalizing them out loud is crucial for spoken clarity.

◐Partially SupportedInstructors need to change teaching methods approximately seven times in a two-hour class to keep younger students engaged.

◐Partially SupportedImprovisation improves communication fluidity, in-the-moment processing, and confidence.

◐Partially SupportedSlowing down speech and lowering the voice into the throat and chest can help manage nervousness.

◐Partially SupportedActivities that disrupt habitual judgment can be beneficial for communication.

◐Partially SupportedBreathwork can help manage confidence and anxiety by stilling the body and allowing a natural voice to emerge.

◐Partially SupportedMemorizing speech content can hinder effective communication by consuming cognitive bandwidth.

◐Partially SupportedJudging and evaluating thoughts can hinder external connection and clear communication.

◐Partially SupportedUsing a note card is better than memorizing for conveying specific words or data.

◐Partially SupportedLearning, like the ABCs, involves prosody and inflections, not just a string of letters.

✕Not SupportedBeta blockers may slow down thinking and bodily function and are not recommended for managing anxiety.

◐Partially SupportedAllowing individuals to control critical information during discussions by writing it down empowers them and improves communication.

◐Partially SupportedThe 'landing phrases' breath technique involves an inhale after speaking to reduce filler words.

◐Partially SupportedShallow, rapid breathing when anxious leads to less air being expelled faster, resulting in a higher-pitched voice.

◐Partially SupportedMemorizing content can lead to blanking out during communication; a clear structure or roadmap is preferable.

◐Partially SupportedTaking turns in conversation, as opposed to just speaking, helps practice withholding speech and can prevent 'bad talks'.

◐Partially SupportedEngaging in dialogue during a presentation through methods like asking hypothetical questions, using analogies, or telling stories can create a sense of communication and turn-taking.

◐Partially SupportedPhysical movement like walking or pacing can help dispel excess autonomic arousal.

◐Partially SupportedPracticing communication skills through recording oneself, feedback, and role-playing is essential for high-stakes interpersonal communication.

◐Partially SupportedChoreographer Twyla Tharp develops dance routines through extensive iteration including mental rehearsal, physical trial, and imagining before public performance.

◐Partially SupportedWomen who apologize before sharing opinions may inadvertently set a negative tone for the interaction; it is recommended to start with a confident statement and apologize later if necessary.

◐Partially SupportedSpeaking with someone before a major communication event can help shift the brain to a different state and provide relief.

◐Partially SupportedThe group size that is most anxiety-provoking for public speaking is between 10 and 12 people.

◐Partially SupportedPartnering up or getting into groups of three to introduce each other is better for reducing speaking anxiety than going around a room individually.

◐Partially SupportedHaving a conversation prior to a significant communication event can serve as a warm-up that helps focus and orient the speaker.

◐Partially SupportedExtensive practice is necessary for high-level performance in communication, similar to athletes and comedians.

◐Partially SupportedPracticing a new move in martial arts or boxing against a person or a heavy bag is more realistic and revealing than practicing in the air.

◐Partially SupportedRole-modeling and discussing communication strategies with younger generations and colleagues can help them develop better communication skills.