

15 Sep 2026 · 33m · 19 chapters

The Tonight Show opens with President Trump dismissing AI risk warnings, mocking AI leaders, and claiming benefits outweigh harms; the segment also riffs on related news (CDC lettuce parasite outbreak “over,” airline window incident denial, Oprah at the Sphere). The rest of the episode focuses on celebrity interviews: Salma Hayek Pinault promotes Without Blood; Becky G discusses her album Baraja Bendita and Spanglish; Andrew Huberman promotes his book Protocols and gives brain-health guidance.
Salma Hayek Pinault, Oscar-nominated actor; stars in Angelina Jolie-directed Without Blood. Becky G, multi-platinum Latin artist and six-time Latin Grammy nominee; releases Baraja Bendita. Andrew Huberman, Stanford neuroscientist; hosts Huberman Lab; author of Protocols.
Trump says AI concerns are exaggerated and more good than bad; he jokes about AI tests and “negative forces.” Hayek Pinault says Without Blood is about internal conflict after war ends. Huberman claims brain aging can be improved via sleep, morning light, exercise, and lifelong learning.
Hayek Pinault’s “mordida” birthday cake tradition; Huberman’s “agitation” as a learning signal using a focus game (“Hot Hands”); Becky G’s Spanglish examples (troca for “truck,” platano for banana) and her album’s “blessed deck of cards” theme.
Written by AI. May contain mistakes.
Jimmy welcomes the audience and shares excitement about the NFL.
“Welcome, welcome, welcome to The Tonight Show!”
Jimmy discusses Trump's dismissal of AI concerns, sharing jokes and commentary.
“It may not sound like much to other cities, but for New Yorkers, this is like Nixon 5 all over again.”
Jimmy jokes about Trump's recent trip to Ireland for a golf tournament.
“Elon Musk, Sam Altman, and the CEO of Anthropic all said they want to put the brakes on reckless AI development.”
Jimmy shares news about the CDC and a quirky airline statement.
“that the lettuce parasite outbreak is officially over.”
Jimmy announces Oprah's new immersive live show at the Sphere.
“She's a multi-platinum-selling artist whose new album, Baraja Bendita, is streaming now.”
Jimmy introduces Salma Hayek-Pinault and her new movie.
“It was a big party that was a surprise party.”
Salma shares her birthday experience and the tradition of 'La Mordida'.
“That's why you know when it's real, it's real.”
Salma talks about her role in the film 'Without Blood' directed by Angelina Jolie.
“And, oh, I got him in the pool, swimming in the pool.”
Salma explains the deeper themes of the film focusing on human nature and conflict.
“The film is about, you know, normally Angelina does a lot of movies about war because she's been in many war zones.”
Jimmy and Salma play a fun game that tests language skills.
“We're going to play a fun game now, because we're here with Salma Hayek-Pinot, by the way.”
Salma and Jimmy play a fun guessing game with sentences in Spanish.
“You're gonna have to, you have a stack of cards here with sentences written in Spanish.”
Jimmy introduces Becky G, highlighting her career achievements.
“Our next guest is a multi-platinum selling artist and a six-time Latin Grammy nominee.”
Becky G reflects on her rise in music and her new album, Baraja Bendita.
“I'm the biggest fan, and you've actually never physically been here.”
Becky talks about her family's support and her unique Spanglish music style.
“uh, and you want to give them a shout-out tonight.”
Andrew shares insights from his book on maintaining brain health and wellness.
“Andrew Huberman, welcome back to the show.”
Discover tips on how to maintain a healthy brain as you age.
“unlock your brain and your body's full potential.”
Learn about the importance of sleep, sunlight, exercise, and lifelong learning.
“So there are many ways to do that, right?”
Understand how emotional tension can foster neuroplasticity and enhance learning.
“But what we call neuroplasticity, learning is closing the gap between what you can do now and what you want to do.”
Engage in a fun learning activity that illustrates focus and agitation in learning.

Get the gist, explore an idea or ask about something said.
On The Tonight Show Starring Jimmy Fallon, what are the key points of this episode?
Automatic transcript. May contain errors.
0:05From Studio 6B and Rockefeller Seller in the heart of New York City, it's the Tonight Show starring Jimmy Fallon. Tonight, join Jimmy and his guests, Salma Hayek Pinault, Becky G., Andrew Huberman, and featuring the legendary Roots crew. 23, 39, G! And now, here he is, Jimmy Fallon!
0:57That's what I'm talking about. Hi, everybody! Thank you very much. Enjoy yourself. Welcome, everybody. Welcome, welcome, welcome to The Tonight Show! This is it! I made it. Thank you very much. Well, guys, everyone here is excited. The NFL's first week is over, and the Jets and Giants both won.
1:20It may not sound like much to other cities, but for New Yorkers, this is like Nixon 5 all over again. It's a big deal. Let's get to some news. Well, guys, everyone is talking about this today. President Trump dismissed concerns over A.I., posting on Truth Social, quote, Well,
1:44I feel better. Trump was like, I'd like to see chat GPT pick out a zebra on the cognitive test. I mean, I don't think... I don't think so, buddy. We're relying on Trump to beat A.I. I don't even think Trump can beat Wordle. You know what I'm saying? I don't... Trump's handling it, which means he's going to change the name from artificial intelligence to American intelligence. I know what he's doing. I know what he's doing.
2:14Keep in mind, up until a week ago, Trump thought A.I. stood for American Idol. So, I've spoken with Ryan Seacrest, and we're perfectly safe. Meanwhile, Trump also said he's not downplaying the risks, but that it will be more good than bad by a lot. For some reason, Trump's not eager to stop something that lets him make photos of himself as Jesus riding a bald eagle, so... Yep, Trump said that concerns about A.I. have been exaggerated by very negative forces. Then he announced plans to fight those forces with a new military branch called the Very Negative Force Force. But get this, uh... Ha-ha!
2:53Elon Musk, Sam Altman, and the CEO of Anthropic all said they want to put the brakes on reckless AI development. Elon was like, as you can tell by my Tesla's brakes are not my strong suit, but I will try. I saw that over the weekend Trump traveled to Ireland to attend the Irish Open Golf Tournament at his resort. Trump only watched the tournament, but out of habit, he still claimed he won. Oh. Trump said Melania skipped the trip because it was a seven-hour flight. Yeah. Asked where she went for the weekend. Trump said, Australia.
3:28Yeah, Trump really wanted Melania to be there. He even tried bribing her with a check for$5 ,000.
3:36Yeah, he tried.
3:40That's right. Trump went to Ireland for a golf tournament at his private club. Trump really likes Ireland. In fact, he just released his own Irish jig. Oh, yeah, check this out. Oh, I've just got back from Ireland and it was super cool. Everything was green just like me, old reflecting pool. They love the Irish whiskey and their Guinness beer as well. They drink it even more than Pete Hexeth and Kash Patel. I saw their Irish soda bread, how it was freshly baked. But I was too full after chugging 40 shamrock shakes. I found a pot of gold and no, I didn't spoil it. I took it home on Air Force One and built a brand-new toilet.
4:18Oh, what a trip in Ireland. It was phenomenal. And best of all, I never saw Rosie O'Donnell. Slinky! Oh, he loves Ireland.
4:32Now, switching gears, the CDC announced that the lettuce parasite outbreak is officially over.
4:42When asked how they solved it, the CDC said, We didn't. People just kind of forgot. Listen to this. The CEO of Ryanair has denied reports that a passenger was partially sucked out of a plane window, saying he doesn't think any part of his body got out of the window. It's never good when an airline CEO has to use the phrase we don't think any part of his body got out of the window. Finally, Oprah announced that she's hosting an immersive live show at the Sphere in Las Vegas. Oprah at the Sphere. She's going to be like, You get an edible, you get an edible, you get an edible. We all... We have a great show.
5:17Give it up for the Roots! We can rock in my favorite cartoon At the main fence, the hundred moon And you obviously can't drive you the spoon And you can rock out, I can't get you Whoa! Thank you. What a show we have for tonight. She's a talented actor who stars in the new movie Without Blood, which is in theaters Friday. Salma Hayek-Pinot is here tonight. Come on. The greatest. Come on. So fun. She's a multi-platinum-selling artist whose new album, Baraja Bendita, is streaming now. Becky G is joining us! Frank. Becky G. The best. He hosts a very popular health and fitness podcast, Huberman Lab.
6:02His new book, Protocols and Operating Manual for the Human Body, is out tomorrow. Andrew Huberman is here tonight. Got some tips. Tips on living longer, living better. We'll be right back with Salma Hayek-Pino.
6:33Our first guest is an Oscar-nominated actor who stars in the new movie Without Blood, which is in theaters Friday. Everyone, please welcome Salma Hayek-Pinot!
6:54They love you. We love you. Welcome back to the show. Salma, how are you? Everything good? I'm good. I'm loving being here again. Happy belated birthday. That's right, a big birthday. Hopefully have a great year. How did you celebrate? What did you do, a big party? It was a big party that was a surprise party. Oh, it's a big surprise. But it wasn't, you know. It wasn't a surprise. It was not that big of a surprise for me, but it was a surprise. A lot of things were surprise, but a lot of friends made the mistake of, oh, I don't know that I can make it. You're like, make it to what? Can I bring my four friends?
7:35And you're like, to what? Yeah. Did you act surprised when you walked into the surprise part? No, Jimmy. No, I don't like to fake it. You don't like to fake it. I don't like to fake it. No. That's why you know when it's real, it's real. That's right. You got to know when it's real. But I was surprised. I was surprised because I didn't know who was going to be there, where it was going to be, and it was amazing. And I saw six decades of people in my life. Oh, my gosh. That's a nice celebration. You actually brought a video of something you did on your birthday. I'm going to show this clip, but can we explain what we're about to see?
8:09Yes, we are about to see the legendary Mordida, which in my country is, it's when it's your birthday and the cake comes, you bite the cake. You bite the cake. With your, ah. Oh. And then if you have like a brother like mine or kids like mine, they stick your head inside of the cake. And it's a tradition. Oh, that's funny. Okay. La mordida. La mordida. And we sing like this. Mordida, mordida, mordida. Okay. There you go. All right, hold on. Take a look at this. You'll see it for yourself. Here's Salma on her birthday.
8:52Mordida, mordida, mordida, mordida. Whoo! That's good luck. That's good luck. I don't know what it is, but it's a tradition. Another friend of ours celebrated his birthday, the great Adam Sandler. The great Adam Sandler. Did you do La Mordida for... Well, I am shooting Grown Ups 3 with him right now. Yes! And we couldn't do... I couldn't do La Mordida because of the makeup and we are shooting, but I did bring the mariachi and the piñata. You did? Yeah. Here's the crew. Here's the cast. Look at it. There's so many talented people on this. There's so many. We miss you there, Jimmy. Oh, my God. I love everybody in this photo.
9:36Maya and Rock and Kevin James. This one you don't know is a new one. No, I don't. There's new one and he's good? He's very good. Really? Is it fun to get back together with the gang? Oh, I love it. I love it. And all our kids that were there with one or two and three years old, now they have state friends. Like, we have state friends. Yeah. And it's like high school reunion, but now the kids are all so old. Yeah, it's good. Not us. We're not. No, you're getting yoga. No, you're getting yogurt. Are you kidding me? That goes without saying. Let's talk about your new movie, Without Blood. This is directed by Angelina Jolie.
10:10You've, yeah. Real deal. Amazing. Yeah, she's so fun. You've acted together before, but she's never. Yes, yes. We did Eternals together. Yeah. And we stayed friends. And then she calls you and says, would you like to do this movie? And immediately you say yes. No, thank you, I said. No, thank you. You said no. No, thank you, because it was very intimidating, that part. Oh, really? Very intimidating. I was terrified. I said, I don't know. I don't think so. Really? Yeah. You didn't think you could handle it, or you don't want? Do you go, woof, tough. I didn't want to suffer like that. I didn't know if I was going to be...
10:45I knew I would be good, but I didn't know if I was going to be good. Every day suffering, you know? Oof, that's a lot of work. That's a lot of suffering. And, uh... That's a lot of suffering, yeah, yeah. Yes, I said, I don't know, man. But you did it and you nailed it. I did it. Yeah, good for you. That's right. I did. I'm so proud. Show up. And it was not as hard as I thought because she's such a good director. She's a good director. And my co-star was so good. It was so well-written. And I really loved my character so much. But you know both sides because you directed before as well. Yes. In fact, you directed Prince, one of our favorite...
11:20I directed Prince. In a music video. Yes. How was directing Prince? Normally... Yes. It would be Prince... No one tells... Pretending to hire a director to direct. No one directs Prince. I did. Really? I did. Wow, that is, that's rare. He was, he was very, yeah. He did listen to me. Sometimes he would put up a fight. Yeah. But I would take him on. And, oh, I got him in the pool, swimming in the pool. No way. We toned down the makeup, which was a whole thing. He's so fun. And then we had such a good time. I love him. And then at the end, when we finished shooting and he did everything, I said, he said, okay, now, can you please make me some scrambled eggs?
12:08He liked me cooking. He wanted you to make us some scrambled eggs? He would sit in the kitchen, we would talk, laugh, and I would cook. And you make him scrambled eggs? He loved scrambled eggs. He was very picky with the food. I didn't know any of this. I love that. Thank you for telling me that story. Let's talk about Without Blood. How do we set up what the film's about? The film is about, you know, normally Angelina does a lot of movies about war because she's been in many war zones. And this one is actually about when the war is over. Okay. And it's really about the internal war of people.
12:44It's a lot more intimate, this one. And you realize it's supposed to be a non-descriptive... It's based on a book. Yes. And it's an imaginary, uh, country, an imaginary time, and you realize that it's because human nature is human nature, and it's about how you come with somebody... and right now with the polarity around the world... Yeah. ...and really try to listen, and really try to make them, you know, understand who you are. And really try to understand the others. Now the highest we go, everybody! Without blood, it's a dinner Friday. We're with Salma after the break. Sit around. I think you have to do it.
13:24You guys know that.
13:36Welcome back. We're going to play a fun game now, because we're here with Salma Hayek-Pinot, by the way. Salma, you were born and raised in Mexico, so you are very fluent in Spanish. Yes. And I am not. In fact, I barely know English. And I thought it could be fun to play a game that we call seductive, insulting, or nonsense. Okay. Now here's how it works. You're gonna have to, you have a stack of cards here with sentences written in Spanish. And those sentences can either be seductive, insulting, or nonsense. My job is to try to guess which one it is. Your job is to try to trick me into guessing wrong.
14:16Okay? I have to tell you something, I'm dyslexic. So I don't know what I'm gonna say. Wow, okay. I'll try to say what it says here. Okay, all right, good. And I'm very slow reader, so please, don't judge me. Start with the first card on the top. The first, this one, okay.
14:35I guess you can show it, I can't read, I don't...
14:43Guys,
14:47you're saying something. you're saying that you're saying it like you're in you're you're saying insulting no that was sexy no everything you do is sexy yes but that was like no no no no that was that's not sexy No. No, I'm gonna say... I'm gonna say... The bolsa. The bolsa. Poco is, uh, uh, uh, uh, uh, uh, little. I think what you're saying to me is... I think what you're saying to me is-is nonsense. No. What is it? I told you. It was seductive, and you didn't believe me. You were seductive. It works for my husband. I don't know what happens here, but anyway. You're like a bag of lettuce. Inciting, delicious, and just a little dangerous.
15:50Oh. That's seductive? You're like bag of lettuce? I know. What's going on? Who wrote these, ma 'am? What writer thought that was seductive? All right, let's try another one. Like bag lettuce. Oh, my God. Okay.
16:15Oh, God, yeah, yeah. Perro caliente. Oh. Ooh! Yes, yes. Yes, yes, yes. Oh, yes, yes, yes. Yes. Yes. Yes, I do. I do. I do. I do. That is seductive. You're asking me to marry it.
16:39And? And? I'm going to say seductive. It's nonsense. I am thanking you. What you're saying is a hot dog a day keeps the flamingos from playing freeze tag. To me, that's seductive. Okay. Okay. You're like bagged lettuce right now. Oh, yeah.
17:14You're reading it very, very cute. You're being very friendly here. Uh-huh. Oh. Pero estás demasiado rucco para entender. I can't tell you there's Mexicans in this. Yeah. I'm going to say... I felt you were a little flirty there, and I'm going to go again with seductive. Insulting. Insulting?
17:43What you said is I'd call you chopped, but you're too unk to understand. I did not say the word unk. That is, uh, there's no word for unk. Okay, all right. Oh, unfortunately, that's our last one. No, no, it means that's our last one. We have time for one more. Oh, okay. Yeah. Of seductive, insulting, or nonsense. All right, this one's worth 10 ,000 points. If I get this, we win.
18:17in ellos. Tus ojos... Yes, soho. Son como un Ikea. Ikea. Eclea. Me podría perder en ellos. Tus ojos son un Ikea. Me podría perder en ellos. Forbidden. It's forbidden. It's forbidden. We could never. We could never. I'm going to say, Salma Hayek-Pinot, you are being...
18:48insulting. It actually is seductive? Oh, my God! Why did I not guess that? Well, tell them what it means. This is seductive. Your eyes are like an Ikea. I could get lost in them. Oh, my God. My thanks to Salma Hayek-Pino. We'll be right back with Becky G. I didn't know you did so well. Come on, Becky G!
19:29Our next guest is a multi-platinum selling artist and a six-time Latin Grammy nominee. Her new album, Baraja Bendita, is streaming now. Please welcome Becky G!
19:49Come on, that's how you do it. That's an entrance right there. Becky G, welcome to The Tonight Show. Wow, sorry, I'm just, wow. We're here. Yes, you're actually here. I'm the biggest fan, and you've actually never physically been here. No, so... But you have been on the show. I've been on the show. I did a COVID performance with my girl, Nati Natasha. That's right. Thank you so much for doing that. Thank you for having me. We needed you. We needed entertainment at that time, and you came through for us. Thank you for doing it. But I love seeing you in person. Same here. Becky G. Was it always Becky G?
20:24Was that...? Well, there was a time, believe it or not, where I was Lil' Becky G. Oh. And then I didn't feel so Lil' anymore. No. I was just Becky G. Wow. Yeah. But do you remember, like, that's... You go, that name is gonna be my name. And I was like, you know, the Gomez and... I'm Latina. I'm very proud of my roots. So I wanted to keep the G and represent my last name. And I debuted it when I was, I think, about 10 years old at my first ever... Do you know Universal CityWalk? Yes, I love it. Yeah. I've performed on that stage. You really? My whole family was there. They were the only ones in the audience.
21:01Got to start somewhere. And I was like, I'm... I'm Becky G and I'm 10 years old! Wow! So you were 10 years old when you realized you weren't Lil' Becky G? Yeah. It was just, I dropped a little. But you still kind of were a little. I still am. You still are a little. Yeah, you actually are. But you kind of got your start on YouTube, kind of, right? Yes, it's true. Doing covers. I was doing covers on YouTube. Justin Bieber had gotten discovered that way. And so I was like, if he didn't, why can't I do it? Yeah. Are you a Belieber? Oh, forever and always. Yeah. Yeah. Me too. I love that guy. He's so talented.
21:35I mean, I believe in me and I believe in you. And I believe in the world. I believe in everybody. I believe in the world. I believe in Becky G. Just crushing the world and crushing everything. I'm so happy for you. Well-deserved. Here you are here at Coachella Weekend 2 with Carol G. Yes. Latino power! We love Carol G as well. Do people think you're related because you're both your last names are G? Yes, that's definitely happened. She's from Colombia. Medallito. I'm from Inglewood. I'm a Cali girl. Yeah. LA represent. Yeah. But yeah, we're actually on tour together right now. How fun is that?
22:15Yeah, it's amazing. That was a cool moment. You gotta do it. It's the two Gs together. The two Gs together. The real Gs baby. Yeah, that's right. And you were with another G recently. Which, wait. There's many Gs, and I'm blessed to be surrounded by a lot of Gs. No, this is Selena G. Selena Gomez. Yes! Another Gomez! We love Selena Gomez. And another Chicana. Yes, she is. Mexican-American, proud to be. Uh, the song, uh, uh, Te Olvido? Yeah. Your Spanish accent is amazing. Really? Yeah. You said Baraja Bendita like it was nothing. Gracias. Si, de nada. So, tell me. Así como nada. Uh, let's talk about Baraja Bendita.
22:55How did you come up with the name for this? So, the double B. Yeah. Fun fact, I'm Rebecca with two Bs. Yeah. And people really close to me call me B. And I've been doing this for quite some time now. I started as Lil Becky G when I was nine years old. Yeah. And I really felt like there was a cool moment for this album to unite the best collaboration yet, which would be Becky G and Rebecca working together. Wow. And so that's what the double B represents. And also Baraja Bendita is the blessed deck of cards. And this is my fifth studio album. It's completing a very important cycle in my life. I signed my first record label, record contract with a record label at 14, and this is my last album on that.
23:39So I felt like it was the perfect time to really own the fact that, you know that saying, you can't control the cards you were dealt, but you can control how you play them. Oh, yeah? I feel like I've played a hell of a hand. Yeah, I believe that you have. Yeah. I love that. I totally agree. Thank you so much. Congratulations on the album. People are going crazy for this. You're getting great reviews. Uh, it's a big deal. I know that you're very, uh, close with your family, uh, and you want to give them a shout-out tonight. I do. So my family has a... Hi, hola, tabulitos. I bet they're watching, um, because there's a family group chat.
24:15My mom blasts in all the time. She's like, watch Becky, it's just gonna be all the time. Yeah, exactly. That's what moms do. Um, they do. They support so much. They were so excited about the album release. Do they have a favorite song on the album? Oh, um, that's a great question. I would say, okay, so my mom is a really big fan of rapper Becky. Glitch is a favorite, but I'd say the whole album. Your rapping is great, by the way. Thank you so much. You also rap in English as well and Spanish. Yeah, English, Spanish. Spanglish is my language. I always talk about it. Spanglish. Yeah. You speak Spanish.
24:44You can speak Spanglish pretty well. I don't know if I can do it. Do you want some examples of Spanglish? Yes, give me one. Yeah, okay. So there's a few made-up words. Troca. Do you want to guess what troca means? Uh, uh, uh, uh, uh, uh, beverage. No. A beverage. Troca. Troca. Troca. Trouble. A truck. Chuck. Troca. Oh, troca. What's the real Spanish word for truck? Camioneta. Yeah. Yeah. He's like, yeah, I know that. Or, um... I like troca. Or my grandma, even. My grandma's learned some Spanglish throughout the years. Um, banana. It's banana. Okay. The real word for it is platano. Oh, yeah, platano.
25:19So Spanglish is, like, a real thing, and this whole album is Spanglish. And it's the 200%. You know, I'm 100 % proud to be born and raised in Inglewood, but also 100 % proud of my Mexicana roots. Yeah, good for you. I love that. Thank you. But there's a song that's not on here. There's a song? There's a song that's not on here. It's like an unofficial released bonus track, if you will. And what is that song? It's a lullaby I wrote for my godson. Come on. Yeah, and it's called Hola, Mi Amor. And I posted about it. I talked about it. And it's this lullaby that I wrote for him. And it's gone more viral I worked my ass off on this thing.
26:02And it's the lullaby that's kicking off. And it's the lullaby that's killing it. That song is platinum in my household. The Internet always wins. I love it. It always wins. I love that. It's giving versatility. It's giving pop star by day. And very proud Nina by night. Yeah. Becky G, everybody. Baraja Bendita is streaming now. We'll be right back with more tonight. Your outstanding ovation for your right there. Come on. That's... We don't make people give us any of it.
26:43Our next guest is a Stanford neuroscientist and the host of the very popular health and fitness podcast Huberman Lab. His new book, Protocols, an operating manual for the human body, comes out tomorrow wherever books are sold. Please welcome Andrew Huberman.
27:07Andrew Huberman, welcome back to the show. Thank you for being here.
27:10Andrew Huberman: Are you excited? I am. I'm very excited to have this in the world, finally. How long did it take you to write this? This is your first book. It is my first book. Eight years and four complete rewrites. Wow. Complete rewrites. Yeah, I wanted it to be as up-to-date as possible. I mean, the book is really about what I know for certain. that people can do to improve their mental health, physical health, and performance. And the knowledge kept coming. And so I had to update things. And I had some creative, more savvy friends than I that said, listen, take the time so that you're proud of it. I have to say I am proud of it.
27:41Andrew Huberman: I realize it's a little intimidating. It's a big book. I cannot. This is going to be the next year of my life. I'm very excited about this. But it covers everything. By the way, this is what? Sleep, exercise, stress control, nutrition, light, focus, motivation, and learning, and personal growth. Those are the protocols to unlock your brain and your body's full potential. Those are the seven areas. You know, I love the podcast. I listen to you a lot, but I was going to ask you, what is the biggest question that everyone comes up to you and asks you? How can I keep my brain young and healthy as I age?
28:15Wow.
28:16Andrew Huberman: That's the big one. We'll be right back, everybody. No, I'm just kidding. I'm going to have any perfect air. Yeah. Okay. So there are many ways to do that, right? And I talk about them in the book, but if I were going to hit on some of the biggest ones, right? Because we're sort of drinking from a fire hose nowadays of health information. I got to do this. I got to do that. This book and all of that, none of it is about trying to do 50 things. So here are the things to do. Sleep is the thing that resets your body and mind and keeps your brain healthy because in sleep, there's a washout of a lot of the metabolic debris and other sorts of things that accumulate during the day.
28:46Andrew Huberman: The other thing is that morning sunlight, that morning bright light and dark last hour of the day also helps keep your brain younger because you're going to get better sleep. And in that sleep, that washout occurs. But here's what we know also for certain exercise, cardiovascular exercise, resistance trainings, a weight training, yoga, all those things we know greatly improve brain health in part because they help people sleep better in part because they help more oxygenation of the brain. But then there's another thing, which is lifelong learning. Now people say, does the crossword puzzle make me, you know, keep my brain?
29:22Andrew Huberman: Here's the thing. If it's easy for you, no. If it's hard for you, if there's a little bit of tension, a little bit of friction in your learning process, if it's, you know, cognitive information, you know, like learning a language or music or an emotional skill, like trying to not speak during an argument or something, whether it's that or whether it's a physical skill, you're trying to become a better golfer, tennis server, whatever. Whatever. Here's the critical thing that I wish they'd taught us when we were kids. The agitation that you feel from trying to do something, genuine attempts to do something, and the errors you make in trying to do that thing, not throw away errors, but I'm really trying to throw the dart at the bullseye.
29:59Andrew Huberman: I'm really trying to serve the tennis ball. That agitation reflects a bunch of what we call neuromodulators being released in the brain and body. We don't like that feeling. That feeling is what's telling your nervous system, your brain, to change. That's the signal that it should change. If you can do something, why would your brain change? And so we've all learned to associate that agitation with, I'm not good at this, I can't do it. But what we call neuroplasticity, learning is closing the gap between what you can do now and what you want to do. And the agitation we've learned is this thing to back away from, but that agitation is like the gates of learning opening.
30:32Andrew Huberman: So when you experience that agitation, go through it. And if you're wondering how focused, how much agitation, this is the way I describe it. Can we play a game? Sure. Okay. I'm not going to sing, you're guessing. I mean, I'm out talented tonight, but hopefully this will be helpful. Remember that game, Hot Hands, that kids play? Yes. Okay, so I'm going to put my hands on the bottom. Okay. And at some point, I'm going to turn them over, and you're going to try and move your hands away. All right, ready? Yeah. Okay. Your level of focus right now, that's the level of focus to bring to your learning.
31:00Andrew Huberman: When you're the hands on top. So if you're wondering, because people always say, like, what level of agitation? Do I want to be really stressed? No. But you need to be focused, and you need to be excited. You need to have that anticipation. So you're learning to serve... Do you want people to go up and scare you all day? No, no, no. Was that scary? No, no, no, it's not scary, but I didn't know if you were going to do it. No, well, I chose not to, because if I hit your hands, then it's kind of a jerk move. If I miss, then it makes me look bad. No, you got to go for it, man. You got to go for it.
31:24Oh, dang, you did that. Come on, I don't believe that. Come on, man! That's not fair! That's not fair. You're a great guest. Thank you so much. Congrats on this book. It's fantastic. I can't wait to read this. Andrew Huberman, everybody. Protocols comes out tomorrow. More Tonight Show after the break. Come on back. Killed it. One and only in a flesh And if you see ever the only And fresh, the death, big, homie My face is Tomahai, Pino, Fethi G, Andrew Huberman, and the Roots right there from Philadelphia, Pennsylvania. Good night, everybody!
32:11Newt and Cow. Get into it. Sir, Andrews of New York City, just to let you know I was about to watch tonight. Thoughts so hard, my girl, baby. Sir, whoo, whoo, whoo, whoo, whoo, whoo. New York City. Get into it.
32:46Thanks for listening to The Tonight Show starring Jimmy Fallon. Don't forget to subscribe to get the latest episodes weekday mornings wherever you get your podcasts. Watch The Tonight Show starring Jimmy Fallon weeknights on NBC and streaming on Peacock.
Jimmy addresses the latest news, like Trump dismissing concerns over AI, before speaking with Salma Hayek Pinault, Becky G and Andrew Huberman



