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.
My guest is Michael Easter, a professor at the University of Nevada, Las Vegas and best-selling author. We discuss how particular daily life choices undermine our level of joy, our sense of purpose, our physical and our mental health and the daily, weekly, monthly and yearly steps we can all take to vastly increase our level of motivation, gratitude and overall life satisfaction. We discuss how effortful foraging for information, undistracted reflection and physical exercise are ways to ‘invest’...
Dr. Matt Walker joins to discuss the science of perfecting sleep. They cover the structure and importance of REM and non-REM sleep stages, how substances like caffeine, alcohol, cannabis, and melatonin affect sleep quality and timing, the benefits and drawbacks of naps, and practical, unconventional tips for improving sleep health.
Dr. Jay Bhattacharya discusses his vision as NIH Director, focusing on revitalizing science by prioritizing young investigators, funding bold ideas, and addressing the replication crisis by rewarding truth and pro-social behavior. He reflects on the COVID-19 pandemic response, critiquing lockdowns, mandates, and public health messaging while emphasizing the need for honesty to restore public trust. The conversation also delves into drug pricing, the complex relationship between taxpayers, universities, and pharma, and announces a new NIH initiative to investigate the etiology of autism with an open, unbiased approach.
This episode explores interoception, the brain's ability to sense and interpret signals from the body's internal landscape. Discover how the brain and body communicate bidirectionally via the vagus nerve and other systems, using both mechanical (e.g., pressure, stretch) and chemical (e.g., nutrients, toxins) information. Learn practical, science-backed tools to enhance this connection, including breathwork for regulating alertness and calm, strategies for supporting gut health and reducing cravings, techniques for managing nausea and fever responses, and awareness practices to improve emotional regulation and overall well-being.
Dr. Mary-Frances O'Connor discusses the science of grief and loss, explaining how it's a natural process deeply connected to attachment. She covers the brain's response, including the role of dopamine and yearning, and differentiates grief from grieving. The episode also explores the medical risks associated with bereavement, the impact of cultural practices, and practical tools like progressive muscle relaxation for navigating the physical and emotional waves of grief. It emphasizes finding ways to integrate loss and restore meaningful life, including insights on grieving suicide and the role of belief systems.
Dr. Lex Fridman joins to explore the nuances of artificial intelligence, distinguishing between machine learning, deep learning, supervised, and self-supervised techniques. They discuss real-world applications like Tesla Autopilot and the complex dynamics of human-robot interaction. The conversation delves into the potential for robots as companions, the emotional depth of such relationships, power dynamics, and even the concept of robot rights. Finally, they reflect on the deep bonds with animal companions and the experience of loss.
Dr. Melissa Ilardo discusses how behavior and environment influence gene expression and human evolution. The conversation explores epigenetics, mate selection based on immune system compatibility, and incredible genetic adaptations found in free-diving populations like the Bajau and Korean Haenyeo, including changes to spleen size and cardiovascular function. The episode also touches upon the ethics of gene editing and how genetic variation influences human abilities and health.
This episode provides a science-based daily protocol for enhancing productivity, mood, and overall health. It covers strategic timing of actions like light exposure, hydration, caffeine, fasting, and work bouts based on your body's natural rhythms. The discussion also includes optimizing exercise, meal timing, evening practices, and supplements to improve cognitive performance, physical well-being, and sleep quality.
Tom Segura discusses the neuroscience and psychology of comedy with Andrew Huberman, exploring the creative process, humor's neurobiological basis, and the emotional connection between comedians and their audience. They delve into writing techniques, performance strategies, and the delicate balance between pushing boundaries and maintaining audience engagement, providing insights for both aspiring comedians and those curious about the art of humor.
Dr. Karl Deisseroth discusses the complexities of mental illness, the challenges in psychiatric treatment, and emerging technologies. He explores potential treatments like optogenetics, brain-machine interfaces, psychedelics, and MDMA, emphasizing the need for precise understanding and rigorous research. The conversation highlights the optimism for future advancements in relieving mental suffering.
Dr. Christopher Gardner discusses the impact of various diets on health, including ketogenic, vegetarian, vegan, and omnivorous approaches, emphasizing that a one-size-fits-all approach doesn't exist and that eliminating processed foods is key. They explore protein needs, plant vs. animal proteins, and the importance of fiber and low-sugar fermented foods for gut health. The conversation also covers food allergies and the impact of diet on gene expression, offering actionable, data-supported advice for healthier eating.
This episode explores the science of hearing and balance, explaining how these systems influence learning and focus. It covers topics such as how the ears process sound, the effects of binaural beats and white noise on brain states, and techniques to improve auditory learning. It also discusses the vestibular system's role in balance and how specific exercises can enhance both balance and mood.
James Sexton, a family law expert, explores how prenuptial agreements, honest communication, and understanding each partner's values can foster stronger, more satisfying relationships. The episode challenges the traditional view of prenups as unromantic, highlighting their potential to create safety and prevent conflicts. Sexton also discusses the importance of recognizing lasting love versus romantic ideals and how societal pressures can impact marital outcomes, providing practical tools for building stable, successful partnerships.
Este episodio explora cómo el olfato, el gusto y las señales químicas influyen en la memoria, el estado de alerta y la comunicación. Se discuten herramientas prácticas para mejorar el aprendizaje, la función sensorial y la salud cerebral, además de examinar cómo las señales químicas sutiles impactan las emociones y los lazos sociales.
En este episodio, el Dr. Andrew Huberman y la Dra. Karolina Westlund exploran las necesidades de las mascotas domesticadas, centrándose en perros y gatos. Hablan sobre cómo interpretar el lenguaje corporal animal, las necesidades específicas de las razas de perros y los requerimientos de los gatos. También discuten los pros y los contras de la esterilización y cómo la edad del destete afecta el estilo de apego de una mascota, ofreciendo valiosos conocimientos para los dueños de mascotas.
In this AMA episode preview, Dr. Huberman answers a question about the health advantages of different protein sources like whey protein, bone broth, and collagen. He discusses the importance of leucine, bioavailability, and amino acid profiles for muscle growth and skin health. He also touches on the potential link between whey protein and acne, emphasizing the need for individual experimentation.
This episode explores the science of vision, detailing how our eyes and brain work together to process light and influence mood, sleep, and alertness. It presents practical tools and protocols to enhance eyesight, including sunlight exposure, panoramic vision exercises, and smooth pursuit training. The episode also discusses the importance of vitamin A, lutein, and astaxanthin for maintaining long-term eye health, along with the impact of cardiovascular health on vision.
Ryan Soave, an expert in addiction recovery, shares actionable tools for overcoming substance and behavioral addictions. This episode explores the relationship between trauma and addiction, offering practical steps to break free and maintain sobriety. Evidence-supported tools, distress tolerance, and self-directed state shifting techniques like yoga nidra are discussed, along with recognizing addiction signs and treatment options.
This episode explores the science of endurance, detailing how the body generates and utilizes energy through ATP, oxygen, and various fuel sources. It covers the critical roles of neurons, muscles, heart, and lungs, and delves into four specific types of endurance training: muscular, long-duration, anaerobic HIIT, and aerobic HIIT. It emphasizes the importance of hydration, electrolytes, and the adaptations that occur in the brain and body to enhance physical and mental performance.
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.
