The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017.
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.
Dr. Mark Hyman and Andrew Huberman discuss functional medicine, emphasizing a systems-based approach to health. They explore nutrition, supplements, and toxins, highlighting the importance of addressing root causes of disease. The conversation also covers cutting-edge health tools, longevity switches, and the impact of food industry practices on American health, advocating for transparency and individual empowerment in health management.
This Huberman Lab Essentials episode explores the science-backed strategies for building muscle size and strength, improving recovery, and maintaining muscle health as we age. It details the crucial role of the nervous system in muscle movement, distinguishes between training for hypertrophy and strength, and outlines effective resistance training protocols. The episode also covers practical methods for assessing recovery and the importance of key nutrients like creatine and electrolytes for muscle development and overall performance.
Psychotherapist Lori Gottlieb joins to discuss building strong relationships by understanding ourselves, the impact of our past, and how to avoid destructive patterns. They explore partner choices, communication skills, the influence of technology, and accessing vitality. Gottlieb shares key signals for becoming a better partner and making choices for happiness.
This episode explores science-backed tools for fat loss, emphasizing the nervous system's role. It covers the importance of adrenaline, triggered by activities like fidgeting and shivering, and the impact of exercise intensity and timing. The discussion also includes the potential benefits of caffeine, GLP-1, and berberine, while stressing the fundamental role of calorie balance and diet adherence.
Dr. Chris Palmer discusses the profound link between metabolic health and mental health, focusing on mitochondrial function. He explores how diet, lifestyle, and specific supplements can improve mental health conditions like ADHD, bipolar disorder, and schizophrenia. The episode also addresses controversial topics such as the potential impact of vaccines on mitochondrial health and the challenges of public health nutrition, offering a comprehensive view of how to leverage metabolic health for overall well-being.
This episode explores the science-backed methods for accelerating motor skill learning, covering open vs closed loop skills, the importance of repetitions and error correction, and the Super Mario effect. It details how to structure learning sessions for optimal plasticity, emphasizing idle time post-learning and techniques like metronoming and visualization. The discussion also touches on the potential benefits of supplements like alpha-GPC and caffeine for enhancing physical performance and skill acquisition.
Dr. Staci Whitman explores the pivotal role of oral health and the oral microbiome in overall well-being, including its connections to brain function, heart health, and fertility. She discusses the drawbacks of common oral care ingredients, controversies around fluoride, and practical steps for improving oral health through diet, breathing, and mindful hygiene practices. The conversation highlights the importance of addressing root causes and adopting personalized approaches for long-term oral and systemic health.
This Huberman Lab Essentials episode delves into the critical role of temperature regulation in enhancing athletic and physical performance. It explains how overheating hinders performance and how cooling techniques, particularly palmar cooling, can extend physical effort. The discussion covers leveraging glabrous skin (palms, face, feet) for efficient heat dissipation and emphasizes avoiding extreme cold post-exercise to prevent blocking adaptation.
In this episode, Stuart McMillan discusses how plyometrics and sprinting can improve mobility, strength, and longevity. He emphasizes the benefits of skipping for joint health, aerobic conditioning, and coordination. Stu also explores the expressive nature of human movement and how it reveals one’s unique abilities. He provides practical tools for improving movement efficiency in all aspects of life, making this episode valuable for athletes and anyone interested in improving their health.
This Huberman Lab Essentials episode delves into optimizing energy levels and immune system function through strategic management of cortisol and epinephrine. It explains the importance of timing cortisol release with morning sunlight and leveraging short-term stressors like ice baths and exercise to enhance resilience. The episode also covers the dangers of chronic stress, offering tools like ashwagandha and circadian eating to regulate these hormones and improve overall health.
Dr. John Kruse and Andrew Huberman discuss ADHD treatments, including stimulant and non-stimulant medications, behavioral strategies, and the importance of sleep, exercise, and nutrition. They explore the genetics, environmental factors, and the impact of social media on ADHD, also delving into the risks and benefits of various treatment approaches for both children and adults.
This episode explores the critical roles of thyroid and growth hormones in regulating metabolism, tissue repair, and overall health. It details how these hormones function within the body, interact with the brain, and influence energy levels. Actionable tools such as diet adjustments (iodine, selenium, L-tyrosine), optimized sleep, meditation, targeted exercise, and sauna protocols are presented to enhance hormone levels and metabolic function, with discussion of prescription options and related risks.
Dr. Richard Schwartz introduces Internal Family Systems (IFS) therapy, explaining how the mind is a collection of parts shaped by life experiences. He guides listeners through an IFS session, exploring how body awareness can break harmful patterns, promote healing, and build healthier relationships. The episode emphasizes self-compassion and understanding internal dynamics.
This Huberman Lab Essentials episode explores the hormonal and neural mechanisms that control hunger, appetite, and satiety. It discusses key hormones like ghrelin, CCK, and insulin, and examines how food processing, emulsifiers, and meal timing affect these systems. Actionable tools are provided to regulate hunger and blood glucose levels through diet, exercise, and lifestyle choices.
Dr. Roger Seheult discusses actionable, science-based tools for enhancing the immune system and preventing infectious illnesses like colds, flus, and COVID, emphasizing light therapy, hydrotherapy, and air quality. The conversation covers the benefits of sunlight and red light for mitochondrial function, the flu shot controversy, and treatments for long COVID and mold toxicity. Dr. Seheult also explores the importance of trust, spirituality, and community in overall health, providing practical advice for improving sleep and avoiding sickness.
In this Huberman Lab Essentials episode, I explain how to optimize hormones—particularly testosterone, estrogen, and related sex steroids—to enhance fertility and overall well-being. I discuss the sources of testosterone and estrogen and how their levels fluctuate with age in both males and females. I also cover how behaviors such as exercise, cold and heat exposure, light exposure, illness, and breathing patterns affect hormones. Additionally, I examine specific supplements and replacement ther...
My guest is Dr. Michael Platt, Ph.D., a professor of neuroscience and psychology at the University of Pennsylvania. We discuss how factors such as hormonal or social status influence what we value, how we make decisions, and even our perceptions across a range of areas, from who and what we find attractive to our political affiliations. We also discuss how humans evaluate and shift power in relationships and form hierarchies in groups. Dr. Platt also shares new science-based tools for improving ...
In this Huberman Lab Essentials episode, I explain the crucial role hormones play in shaping the sexual development of both the brain and body. I discuss how biological masculinization and feminization depend on factors such as genetics, hormone ratios, and receptor availability. I also explore how hormones like testosterone, estrogen, and other steroid hormones influence sexual characteristics and brain development. Additionally, I examine the impact of environmental factors—such as herbicides ...
In this episode, my guest is Pavel Tsatsouline, a world-renowned strength and conditioning coach, former military special forces training instructor, author, and founder of StrongFirst—an online school focused on “low-tech, high-concept” training to build strength for men and women of all fitness levels. We discuss the most effective and efficient ways to build strength, endurance, and flexibility. We cover bodyweight-only, free-weight, and machine-based protocols and describe training splits an...
In this Huberman Lab Essentials episode, I discuss the biology of emotions and moods, focusing on how development and neurochemicals shape our feelings and relationships. I describe how early infant bonds and puberty shape adult patterns of emotional connection. I explain that understanding emotions requires recognizing both internal states and external cues, along with strategies to enhance your emotional awareness. Additionally, I discuss the key elements of healthy emotional bonds and provide...
In this episode, my guest is Dr. Ellen Langer, Ph.D., professor of psychology at Harvard University and the world’s leading researcher on the mind-body connection and the power our thinking has on our physical health. She explains how specific ways of framing and asking questions about the world shape our physical health and rate of aging. Dr. Langer also explains how our perception of time and control significantly impact our rate of physical healing, hormones, immune system, and longevity. She...
In this Huberman Lab Essentials episode, I explain the biological mechanism behind motivation and drive, as well as discuss practical tools for overcoming procrastination. I discuss the key role dopamine plays in driving cravings and motivating action. I explain how dopamine regulates the balance between pleasure and pain, and what happens when this system becomes dysregulated, leading to addiction. I discuss the role of molecules like serotonin, which help enhance the enjoyment of the present, ...
In this episode, my guest is Josh Waitzkin, former child chess prodigy and the subject of the movie and true story Searching for Bobby Fischer. Josh is also a world champion martial arts competitor and the author of the book The Art of Learning. We discuss Josh’s childhood as a chess prodigy and how he learned to train and compete at the highest levels by facing his fears and overcoming points of weakness. He explains the principles that unify disparate physical and mental pursuits and how under...
In this Huberman Lab Essentials episode, I explain how the different nutrients and foods we eat impact our emotions and overall mood. I discuss how the mind-body connection shapes our food choices and cravings, highlighting the roles of key neurotransmitters like dopamine and serotonin in driving eating behaviors. I explain the biological mechanisms behind cravings for specific foods, such as sugar, and how psychological factors like belief effects can influence our perception of hunger. I also ...
In this episode, my guest is Dr. Brian Keating, Ph.D., a cosmologist and professor of physics at the University of California, San Diego. We discuss the origins of the universe and how humans have used light and optics to understand where and how life on Earth emerged. We explore how early humans charted the stars, sun, moon, and other celestial events to measure time and track seasons, as well as how stargazing continues to connect us to a shared ancient experience. Additionally, we examine the...
In this Huberman Lab Essentials episode, I explain strategies for managing stress, both in the short and long term, to enhance overall well-being. I explain how the mind and body respond to stress and how acute stress has immune-boosting benefits. I discuss science-supported tools and supplements to better manage stress in real time and protocols for raising one's stress threshold to build resilience to life’s inevitable challenges. I also describe practices to reduce chronic stress and maintain...
In this episode, my guest is Dr. Becky Kennedy, Ph.D., a clinical psychologist, renowned expert on parent-child relationships and founder of Good Inside, an educational platform for parents and parents-to-be. We discuss how to learn, embody, and teach better emotional processing, leading to healthier relationships in parenting, work, romantic partnerships and friendships. Dr. Kennedy shares practical strategies for managing guilt, building frustration tolerance, and nurturing emotional intellige...
In this Huberman Lab Essentials episode, I explain how to manage pain and accelerate injury recovery by leveraging protocols to modulate pain perception. I discuss how pain interpretation is a complex experience, shaped by both internal factors like emotions and genetics, as well as external factors, such as context. I explain how practical strategies like acupuncture, breathing techniques, exercise and temperature modulation can influence the body’s pain response and accelerate recovery. I also...
In this episode, I discuss how different forms of exercise impact brain health and performance in both the short and long term. I explain how many of the positive effects of exercise on brain function occur through the action of specific neurochemicals that increase alertness. I also cover how to best time exercise and which specific types of exercise to include in your weekly routine to maximize benefits for your brain. Additionally, I explain how certain types of exercise trigger the release o...
In this Huberman Lab Essentials episode, I explain how to boost creativity and enhance learning by aligning with the body’s natural rhythms and strategically using protocols to optimize states of alertness or calm. I outline tools to improve focus and learning, including when to use specific techniques based on the time of day and how to adjust focus and tasks according to energy levels. I also discuss the two essential components of creativity and explain how to structure productive, creative w...
