Unlearn Negative Thoughts & Behaviors Patterns | Dr. Alok Kanojia (Healthy Gamer)

Andrew Huberman

Mar 2, 2026

Episode description

Dr. Alok Kanojia, MD, MPH ("Dr. K"), is a Harvard-trained psychiatrist and expert in both Eastern and Western medicine to improve mental health. He explains tools for unlearning maladaptive thoughts and behavior patterns and for making behaviors that better mental and physical well-being more reflexive in work, relationships and daily life. We also discuss ways to resolve trauma, build stress tolerance, increase intrinsic motivation and even change temperament. We also discuss how social media, gaming and online dating shape our identity and perceptions and how to navigate them healthily.

Show notes: https://go.hubermanlab.com/GQzMkKb

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Dr. K
Website: https://www.healthygamer.gg
Book: https://amzn.to/4cSqejZ
Podcast: https://open.spotify.com/show/6VaJwyS2KXxiXqR77jqzmP
YouTube: https://www.youtube.com/channel/UClHVl2N3jPEbkNJVx-ItQIQ
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Twitch: https://www.twitch.tv/healthygamer_gg
LinkedIn: https://www.linkedin.com/in/alok-kanojia-md-mph-82860016

Timestamps
00:00:00 Alok Kanojia (Dr. K)
00:03:09 Internet, Computer Games; Academic Pressure
00:07:11 Millennials & Self-Awareness, Hijacking Mental Health Language
00:13:24 Sponsors: Lingo & Joovv
00:16:06 Personality & Individual Road Maps, Misdiagnosis
00:22:02 Ambiguity, Flirting, Social Skills Decline, Uncertainty Tolerance
00:26:06 Dating in the Internet Age, Cognitive Bias
00:30:39 Healthy Distress Tolerance, Tool: How to Feel Your Feelings
00:39:58 Sponsor: AG1
00:40:49 Expectations vs Internal Desire Roadmap, Western vs Eastern Theory of Mind, Ego
00:50:35 Sense Organs, Comparison & Proving Oneself, Internal Drive
00:59:22 Internet, Ego, "Teflon Buddha", Tool: Dealing with Criticism
01:10:36 Observing One's Mind, Meditation, Psychedelics
01:11:59 Sponsor: Function
01:13:46 Tool: Shunya "Void" Meditation & Resilience
01:24:02 External Reminders, Environment; Men & Emotional Regulation
01:30:04 Samskara, Yoga Nidra, Trauma & Learning, Shunya & Personal Compass
01:39:15 Yoga Nidra, Channeling Divinity, Genius
01:42:30 Sponsor: Eight Sleep
01:43:48 Breathwork Practices; Meditation Science, Self-Esteem & Belief Change
01:53:40 Liminal States, Meditation Types & Benefits; Western & Eastern Balance
02:01:50 Understanding Ego & Perception; AI & Narcissism, Psychosis
02:14:07 Tool: Healthy Social Media Use, When To Not Use, Normal Standards
02:18:38 Social Media & Looks Obsession, Purpose, Charisma
02:24:18 Young Men Falling Behind?, Male Support, Suicide; Men in Relationships
02:30:36 "Stuck" Young Men, Failure to Launch, Tool: Motivation & Understanding Oneself
02:39:03 Pornography, Erectile Dysfunction, Emotions, Addiction; Relationships
02:44:21 Men & Love, Looksmaxxing, Rejection, Partner Characteristics, Tool: Walk Before Dates
02:55:12 Exploring Practices, Meditation, Breathwork
03:01:39 Spirituality, Personal Exploration; Acknowledgements
03:06:12 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, ⁠Protocols Book⁠, Social Media, Neural Network Newsletter

#HubermanLab #Health #HealthyGamer

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Mindsip insights from this episode:

Acknowledge embarrassment as a vital social skill

Feeling and showing embarrassment is a crucial empathic signal that you recognize a boundary violation, not a weakness to be suppressed by relentless confidence.

#emotion

#relationships

Practice advanced cardiac coherence breathing for enhanced energy flow

An advanced yogic breathing technique with a ratio of 16-second inhale, 64-second hold, and 32-second exhale can induce a subjective feeling of 'prana' or 'chi'.

#breathing

#energy

Prioritize relationship longevity over muscularity drive

A strong drive for muscularity is scientifically shown to be inversely correlated with the length of a relationship.

#muscle

#relationships

Reprogram subconscious with sankalpa for lasting change

A 'Sankalpa' is a resolve implanted into the subconscious during a deep state like Yoga Nidra to change your fundamental tendencies, which is more effective than using willpower.

#meditation

#subconscious

Take a technology-free walk to reset dopamine before a date

To increase your neurochemical capacity to fall in love, take a one-hour, technology-free walk before a date to help reset your dopamine system.

#dopamine

#relationships

Connect with self through shunya meditation

Shunya meditation, which focuses on the space between breaths or areas of no sensation, is a practice to connect with the self beyond the mind and ego.

#meditation

#spirituality

Peel away ego layers to discover true self

Your ego is anything you use to define yourself after saying 'I am,' and the roadmap to your true self involves peeling away these comparative layers.