58 episodes

The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body controls our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.

Huberman Lab Scicomm Media

    • Health & Fitness
    • 4.9 • 33 Ratings

The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body controls our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.

    Dr. Alia Crum: Science of Mindsets for Health & Performance

    Dr. Alia Crum: Science of Mindsets for Health & Performance

    My guest is Dr. Alia Crum, Associate (tenured) Professor of Psychology at Stanford University and Director of the Stanford Mind & Body Lab. Dr. Crum is a world expert on mindsets and beliefs and how they shape our responses to stress, exercise, and even to the foods we eat. We discuss how our mindset about the nutritional content of food changes whether it is satisfying to us at a physiological (hormonal and metabolic) level. She also tells how mindsets about exercise can dramatically alter the effects of exercise on weight loss, blood pressure, and other health metrics. Dr. Crum teaches us how to think about stress in ways that allow stress to grow us and bring out our best rather than diminish our health and performance. Throughout the episode, Dr. Crum provides descriptions of high-quality peer-reviewed scientific findings that we can all leverage toward better health and performance in our lives.

    Thank you to our sponsors

    Thesis - https://takethesis.com/huberman


    ROKA - https://roka.com - code "huberman"

    InsideTracker - https://insidetracker.com/huberman



    Dr. Alia Crum Links

    Twitter

    Stanford Mind & Body Lab 

    Support Dr. Crum’s research at Stanford (tax-deductible)

    Dr. Crum’s published work 


    Our Patreon page: https://www.patreon.com/andrewhuberman

    Supplements from Thorne: https://www.thorne.com/u/huberman

    Huberman Lab Social

    Instagram

    Twitter

    Facebook

    Website

    Newsletter


    Resources


    Toolkit for changing stress mindsets 

    Publication on mindsets & side effects

    Changing patient mindsets about non-life-threatening symptoms during oral immunotherapy

    Stress, mindsets, and success in Navy SEALs special warfare training

    Nutritional analysis of foods and beverages depicted in top-grossing US movies, 1994-2018

    Nutritional Analysis of Foods and Beverages Posted in Instagram Accounts of Highly Followed Celebrities


    Timestamps

    (00:00:00) Introducing Dr. Alia Crum from Stanford University

    (00:03:15) Thesis, ROKA, Inside Tracker

    (00:08:26) What Is a Mindset & What Does It Do? 

    (00:14:45) Mindsets Change Our Biological Responses to Food

    (00:22:28) Beliefs About Our Food Matter

    (00:25:57) Placebo vs Beliefs vs Nocebo Effects

    (00:28:57) Mindset (Dramatically) Impacts the Effects of Exercise

    (00:33:44) Motivational Messaging & Mindset About Fitness

    (00:39:30) The Power of a ‘Potency & Indulgence’ Mindset

    (00:42:03) Mindsets About Sleep, Tracking Sleep 

    (00:45:00) Making Stress Work For (or Against) You

    (01:01:50) Mindsets Link Our Conscious & Subconscious

    (01:04:50) 3 Best Ways to Leverage Stress

    (01:10:40) 4 Things That Shape Mindsets, Influencers & Mindsets

    (01:19:40) Mindsets About Medicines & Side Effects

    (01:26:25) How to Teach Mindsets

    (01:31:47) Dr. Crum’s Research, Clinical & Athletic Backgrounds

    (01:36:20) The Stanford Mind & Body Lab, Resources for Stress

    (01:38:30) Synthesis, Participating in Research

    (01:39:04) Subscribe, Sponsors, Patreon, Instagram, Twitter, Thorne


    Title Card Photo Credit: Mike Blabac

    Disclaimer

    • 1 hr 41 min
    The Science of Setting & Achieving Goals

    The Science of Setting & Achieving Goals

    In this episode, I discuss the science of setting, assessing, and pursuing goals. I explain the neural (brain) circuits that underlie goal setting and pursuit. Then I describe nine science-supported tools anyone can apply toward their goals. I explain when and how to use goal visualization, when to use multitasking and how to use specific rewards to improve the likelihood of reaching your goals. I also explain why envisioning failures and their consequences are effective and how to set goals of the appropriate level of challenge. I also explain how the molecule dopamine is used to gauge our progress toward milestones and long-term overarching goals and how to leverage dopamine for goal pursuit. Finally, I explain a unique tool called 'space-time bridging' that can be used to support all aspects of goal setting, assessment, and pursuit. This episode ought to be useful for anyone seeking to improve their performance in work, school, exercise, athletics, or personal development.

    Thank you to our sponsors:

    LMNT - https://www.drinkLMNT.com/huberman 

    Athletic Greens - https://www.athleticgreens.com/huberman 

    ROKA - https://www.roka.com - code "huberman"

     
    Our Patreon page:

    https://www.patreon.com/andrewhuberman 
     
    Supplements from Thorne:

    http://www.thorne.com/u/huberman 
     
    Social:

    Instagram - https://www.instagram.com/hubermanlab 

    Twitter - https://twitter.com/hubermanlab 

    Facebook - https://www.facebook.com/hubermanlab 

    Website - https://hubermanlab.com 

    Newsletter - https://hubermanlab.com/neural-network 

     
    Links:

    The 85% Rule for Optimal Learning

    Effects of Narrowing Visual Attention on Goal Pursuit Behavior

     
    Timestamps:

    (00:00:00) The Neuroscience of Goals

    (00:01:56) Tool 1: Learn Fast(er) by the 85% Rule 

    (00:06:04) LMNT, Athletic Greens, ROKA

    (00:13:55) Brain Circuits for Setting & Pursuing Goals

    (00:21:52) Determining the Value of Goals 

    (00:24:33) Psychology of Goal Setting: Assessing Value, Action Steps

    (00:30:29) Peripersonal Space vs. Extrapersonal Space

    (00:35:39) Visually Focusing on a Goal Line Improves Performance

    (00:43:50) How Vision Improves Performance: Blood Pressure

    (00:51:55) Tool 2: Use Focal Vision to Initiate Goal Pursuit

    (00:54:40) Tool 3: Use Aged Self-Images to Self-Motivate 

    (00:59:33) Tool 4: Visualization of Goals is Only Helpful at the Start 

    (01:02:05) Tool 5: Visualizing Failure is the Best Ongoing Motivator

    (01:07:26) Tool 6: Make Goals Moderately Lofty 

    (01:13:05) Tool 7: Avoid Goal Distraction; Focus on 1-2 Major Goals Per Year

    (01:15:57) Tool 8: Ensure Specificity of Goals, Weekly Assessment

    (01:19:57) Dopamine, Motivation & Pleasure in Seeking Goals

    (01:22:43) Dopamine Reward Prediction Error, Controlling Dopamine

    (01:34:26) How Dopamine Influences Vision & Vice Versa

    (01:38:10) Interim Summary of Goal-Pursuit Steps

    (01:39:50) Tool 9: Space-Time Bridging 

    (01:49:59) Summary

    (01:51:50) Subscribe, Sponsors, Patreon, Supplements: Thorne, Instagram, Twitter, Newsletter

    • 1 hr 54 min
    Dr. Jack Feldman: Breathing for Mental & Physical Health & Performance

    Dr. Jack Feldman: Breathing for Mental & Physical Health & Performance

    This episode my guest is Dr. Jack Feldman, Distinguished Professor of Neurobiology at the University of California, Los Angeles and a pioneering world expert in the science of respiration (breathing). We discuss how and why humans breathe the way we do, the function of the diaphragm and how it serves to increase oxygenation of the brain and body. We discuss how breathing influences mental state, fear, memory, reaction time, and more. And we discuss specific breathing protocols such as box-breathing, cyclic hyperventilation (similar to Wim Hof breathing), nasal versus mouth breathing, unilateral breathing, and how these each affect the brain and body. We discuss physiological sighs, peptides expressed by specific neurons controlling breathing, and magnesium compounds that can improve cognitive ability and how they work. This conversation serves as a sort of "Master Class" on the science of breathing and breathing-related tools for health and performance.
     
    Thank you to our sponsors:

    Thesis - https://takethesis.com/huberman 

    Athletic Greens - https://www.athleticgreens.com/huberman 

    Headspace - https://www.headspace.com/specialoffer 

     
    Our Breath Collective:

    http://www.ourbreathcollective.com/huberman 
     
    Dr. Jack Feldman Links:

    UCLA website - https://bioscience.ucla.edu/people/jack-feldman


    Wikipedia - https://en.wikipedia.org/wiki/Jack_L._Feldman


    Twitter - https://twitter.com/prebotzinger


    Instagram - https://www.instagram.com/jacklfeldman 

     
    Our Patreon page:

    https://www.patreon.com/andrewhuberman 
     
    Supplements from Thorne:

    http://www.thorne.com/u/huberman 
     
    Social:

    Instagram - https://www.instagram.com/hubermanlab 

    Twitter - https://twitter.com/hubermanlab 

    Facebook - https://www.facebook.com/hubermanlab 

    Website - https://hubermanlab.com 

    Newsletter - https://hubermanlab.com/neural-network 

     
    Timestamps:

    00:00:00 Introducing Dr. Jack Feldman

    00:03:05 Sponsors: Thesis, Athletic Greens, Headspace, Our Breath Collective

    00:10:35 Why We Breathe 

    00:14:35 Neural Control of Breathing: “Pre-Botzinger Complex”

    00:16:20 Nose vs Mouth Breathing

    00:18:18 Skeletal vs. Smooth Muscles: Diaphragm, Intracostals & Airway Muscles

    00:20:11 Two Breathing Oscillators: Pre-Botzinger Complex & Parafacial Nucleus

    00:26:20 How We Breathe Is Special (Compared to Non-Mammals)

    00:33:40 Stomach & Chest Movements During Breathing

    00:36:23 Physiological Sighs, Alveoli Re-Filling, Bombesin

    00:49:39 If We Don’t Sigh, Our Lung (& General) Health Suffers

    01:00:42 Breathing, Brain States & Emotions 

    01:05:34 Meditating Mice, Eliminating Fear 

    01:11:00 Brain States, Amygdala, Locked-In Syndrome, Laughing

    01:16:25 Facial Expressions

    01:19:00 Locus Coeruleus & Alertness

    01:29:40 Breath Holds, Apnea, Episodic Hypoxia, Hypercapnia

    01:35:22 Stroke, Muscle Strength, TBI

    01:38:08 Cyclic Hyperventilation

    01:39:50 Hyperbaric Chambers

    01:40:41 Nasal Breathing, Memory, Right vs. Left Nostril

    01:44:50 Breathing Coordinates Everything: Reaction Time, Fear, etc.

    01:57:13 Dr. Feldman’s Breathwork Protocols, Post-Lunch 

    02:02:05 Deliberately Variable Breathwork: The Feldman Protocol

    02:06:29 Magnesium Threonate & Cognition & Memory 

    02:18:27 Gratitude for Dr. Feldman’s Highly Impactful Work

    02:20:53 Zero-Cost Support, Sponsors, Patreon, Instagram, Twitter, Thorne


    Title Card Photo Credit: Mike Blabac
    Disclaimer

    • 2 hrs 23 min
    LIFESPAN: The Science Behind Why We Age | Lifespan with Dr. David Sinclair | Episode 1

    LIFESPAN: The Science Behind Why We Age | Lifespan with Dr. David Sinclair | Episode 1

    I am honored to share the first episode of the new podcast, Lifespan with Dr. David Sinclair. 
    Dr. Sinclair is a professor of genetics at Harvard Medical School. He is also the co-director of Harvard Medical School's Paul F. Glenn Center for Biology of Aging Research. 
    David is both a friend and a colleague, and I am delighted to have helped him in the creation of this new podcast.
    It will be an 8-episode series that provides a deep dive into the science behind why we age and the newest research on what we can do to slow, stop and even reverse aging. 
    While we have Episode 1 of the Lifespan podcast here, please be sure to navigate over to the Lifespan with Dr. David Sinclair podcast channel to subscribe. New episodes will come out every Wednesday for the next 8 weeks. I am certain that you will both enjoy it and learn from it.
    Show notes for this episode can be found on the Lifespan with Dr. David Sinclair podcast channel.
    Title Card Photo Credit: Mike Blabac
    Disclaimer
    Learn more about your ad choices: https://megaphone.fm/adchoices

    • 1 hr 3 min
    The Science of Making & Breaking Habits

    The Science of Making & Breaking Habits

    In this episode, I review the science of habit formation and habit elimination and how the process of neuroplasticity (brain rewiring) underlies these processes.
    I describe two new systems for habit formation. The first system is grounded in the neuroscience of brain states and our ability to perform (and to avoid) certain tasks at different phases of the 24-hour day. The second system focuses on 21-day habit formation and consolidation.
    I also discuss "task bracketing" as an approach to enhancing habit formation and eliminating unwanted habits and the neural circuits that underlie task bracketing in the basal ganglia (a brain region for generating and stopping behaviors). I also review the science of dopamine rewards and how to apply that knowledge to shaping habits.
    The science and tools in this episode ought to be helpful for anyone looking to build better habits and eliminate unwanted habits for school, work, fitness, relationships, creative endeavors, and more—indeed for any person or situation where behavioral changes are needed.
     
    Thank you to our sponsors:

    Athletic Greens - http://www.athleticgreens.com/huberman 

    InsideTracker - http://www.insidetracker.com/huberman 

    Helix Sleep - http://www.helixsleep.com/huberman 

     
    Our Patreon page:

    https://www.patreon.com/andrewhuberman 
     
    Supplements from Thorne:

    http://www.thorne.com/u/huberman 
     
    Social:

    Instagram - https://www.instagram.com/hubermanlab 

    Twitter - https://twitter.com/hubermanlab 

    Facebook - https://www.facebook.com/hubermanlab 

    Website - https://hubermanlab.com 

    Newsletter - https://hubermanlab.com/neural-network 

     
    Links:

    Excellent review on science of habits - https://www.annualreviews.org/doi/abs/10.1146/annurev-psych-122414-033417 

    Meta-analysis on habits - https://journals.sagepub.com/doi/full/10.1177/1539449219876877 

     
    Timestamps:

    00:00:00 Introducing Habits; New Programs

    00:02:30 Athletic Greens, InsideTracker, Helix Sleep

    00:06:52 Habits versus Reflexes, Learning, Neuroplasticity

    00:08:51 Goal-Based Habits vs. Identity-Based Habits

    00:11:40 How Long It (Really) Takes to Form a Habit; Limbic-Friction

    00:16:07 Linchpin Habits 

    00:18:55 Mapping Your Habits; Habit Strength, Context-Dependence

    00:22:55 Automaticity

    00:24:03 Tool 1: Applying Procedural Memory Visualizations

    00:27:48 Hebbian Learning, NMDA receptors

    00:31:00 Tool 2: Task Bracketing; Dorsolateral Striatum

    00:37:08 States of Mind, Not Scheduling Time Predicts Habit Strength

    00:38:16 Tool 3: Phase-Based Habit Plan: Phase 1

    00:46:29 Tool 3: Phase-Based Habit Plan: Phase 2

    00:55:24 Tool 3: Phase-Based Habit Plan: Phase 3

    01:01:34 Habit Flexibility

    01:04:57 Should We Reward Ourselves? How? When? When NOT to.

    01:10:30 Tool 4: “Dopamine Spotlighting” & Task Bracketing

    01:18:22 Tool 5: The 21-Day Habit Installation & Testing System

    01:28:26 Breaking Habits: Long-Term (Synaptic) Depression

    01:35:49 Notifications Don’t Work

    01:37:50 Tool 6: Break Bad Habits with Post-Bad-Habit “Positive Cargo”

    01:44:26 Addictions as Habits: https://hubermanlab.com/dr-anna-lembke-understanding-and-treating-addiction/


    01:45:28 Conclusion & Synthesis 

    01:48:27 Zero-Cost Support, Sponsors, Patreon, Supplements, Instagram, Twitter


    Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.
    Title Card Photo Credit: Mike Blabac
    Disclaimer
    Learn more about your ad choices: https://megaphone.fm/adchoices

    • 1 hr 50 min
    Dr. David Sinclair: The Biology of Slowing & Reversing Aging

    Dr. David Sinclair: The Biology of Slowing & Reversing Aging

    In this episode, I am joined by Dr. David Sinclair, tenured Professor of Genetics at Harvard Medical School and an expert researcher in the field of longevity. Dr. Sinclair is also the author of the book Lifespan: Why We Age & Why We Don't Have To, and the host of the Lifespan Podcast, which launches January 5, 2022. 
    In this interview, we discuss the cellular and molecular mechanisms of aging and what we all can do to slow or reverse the aging process. We discuss fasting and supplementation with resveratrol, NAD, metformin, and NMN. We also discuss the use of caffeine, exercise, cold exposure, and why excessive iron load is bad for us. We discuss food choices for offsetting aging and promoting autophagy (clearance of dead cells). And we discuss the key blood markers everyone should monitor to determine your biological versus chronological age. We also discuss the future of longevity research and technology. This episode includes lots of basic science and specific, actionable protocols, right down to the details of what to do and when. By the end, you will have in-depth knowledge of the biology of aging and how to offset it.
     
    Thank you to our sponsors:
    ROKA - https://www.roka.com - code "huberman"

    InsideTracker - https://www.insidetracker.com/huberman


    Magic Spoon - https://www.magicspoon.com/huberman


     
    Dr. David Sinclair Links:
    Lifespan Podcast: https://lifespanpodcast.com 

    Twitter: https://twitter.com/davidasinclair


    Instagram: https://www.instagram.com/davidsinclairphd/  

    YouTube: https://www.youtube.com/davidsinclairpodcast  

    Lifespan (book): https://amzn.to/3mAZQjF 

    Aging Test Waitlist: https://www.doctorsinclair.com  

    Harvard Lab Website: https://sinclair.hms.harvard.edu 

     
    Our Patreon page:
    https://www.patreon.com/andrewhuberman 
     
    Supplements from Thorne:
    http://www.thorne.com/u/huberman 
     
    Social:
    Instagram - https://www.instagram.com/hubermanlab 

    Twitter - https://twitter.com/hubermanlab 

    Facebook - https://www.facebook.com/hubermanlab 

    Website - https://hubermanlab.com 

    Newsletter - https://hubermanlab.com/neural-network 

     
    Timestamps:
    00:00:00 Dr. David Sinclair, Harvard Medical School

    00:03:30 ROKA, InsideTracker, Magic Spoon

    00:07:45 “Aging as a Disease” vs. Longevity & Anti-Aging

    00:10:23 What Causes Aging? The Epigenome

    00:15:53 Cosmetic Aging 

    00:17:15 Development Never Stops, Horvath Clock

    00:20:12 Puberty Rate as a Determinant of Aging Rate

    00:23:00 Fasting, Hunger & Food Choices

    00:32:44 Fasting Schedules, Long Fasts, (Macro)Autophagy

    00:34:50 Caffeine, Electrolytes 

    00:35:56 Blood Glucose & the Sirtuins; mTOR

    00:37:55 Amino Acids: Leucine, “Pulsing”

    00:44:35 Metformin, Berberine

    00:50:29 Resveratrol, Wine

    00:53:20 What Breaks a Fast?

    00:56:45 Resveratrol, NAD, NMN, NR; Dosage, Timing

    01:09:10 Are Artificial Sweeteners Bad for Us?

    01:12:04 Iron Load & Aging

    01:15:05 Blood Work Analysis

    01:19:37 C-Reactive Protein, Cholesterol: Serum & Dietary

    01:26:02 Amino Acids, Plants, Antioxidants

    01:33:45 Behaviors That Extend Lifespan, Testosterone, Estrogen

    01:40:35 Neuroplasticity & Neural Repair

    01:46:19 Ice Baths, Cold Showers, “Metabolic Winter”

    01:48:07 Obesity & How It Accelerates Aging, GnRH 

    01:52:10 Methylation, Methylene Blue, Cigarettes 

    01:56:17 X-Rays  

    01:59:00 Public Science Education, Personal Health

    02:05:40 The Sinclair Test You Can Take: www.doctorsinclair.com

    02:08:13 Zero-Cost Support & Resources, Sponsors, Patreon, Supplements, Instagram 

     
    Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. 
    Title Card Photo Credit: Mike Blabac - https://www.blabacph

    • 2 hrs 10 min

Customer Reviews

4.9 out of 5
33 Ratings

33 Ratings

Fatima NP ,

Gratitude

A great friend recommended this podcast to me and I am forever grateful.
I am in deep gratitude for all the information and knowledge that Dr Huberman shares. Every time I learn so much. He explains the most complicated scientific concepts in the simplest way.
All his topics are relevant to the current issues of our time.
Thank you for making this information available for free. You are a great human being.

Marissa@Cambridge ,

Practical tools grounded in science

I was looking for a podcast with practical, no-BS tools and tips to manage my health and wellbeing better. This one is a jackpot! It is led by the researcher who masterfully explains the background science and how things are connected. More importantly, I believe he genuinely cares about helping people having better physical and mental health.

Marina_dxb ,

Very Informative!

I found all the information I was looking for and I keep coming back to the episodes and listen them one more time - tons of value! Thank you!

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