Science-Based Tools for Health

Scicomm Media

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Channel • 3 Shows

Health & Fitness

Health & Fitness

Updated twice weekly
Fitness

Fitness

Updated weekly
Business

Business

Every two weeks

30 APR

Essentials: Control Sugar Cravings & Metabolism with Science-Based Tools

In this Huberman Lab Essentials episode, I explain how the body senses and uses sugar, and why understanding those mechanisms can help reduce sugar cravings. I discuss different types of sugar and how they are processed by pathways in the gut and the brain to shape appetite and the desire for specific foods. I also share many science-based tools to help curb sugar cravings and support healthy blood sugar regulation. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Lingo: https://hellolingo.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Sugar (00:00:37) Hunger, Hormones & Blood Glucose (00:03:03) Fructose vs Glucose, Controlling Hunger (00:06:30) Sponsor: AG1 (00:07:54) Brain Circuits: Sweet Taste & Nutritive Pathways (00:10:51) Sweet Taste & Dopamine (00:13:22) Gut & Blood Glucose; Tool: Sugar Cravings & Hidden Sugars (00:15:44) Sponsor: Lingo (00:16:53) Glycemic Index, Tool: Food Choices, Fiber & Sugar Intake (00:20:55) Glutamine Supplementation, Leaky Gut & Sugar Cravings (00:23:17) Tool: Lemon Juice to Blunt Blood Glucose (00:26:44) Sponsor: LMNT (00:28:16) Tool: Reduce Blood Sugar Cravings with Cinnamon (00:29:10) Berberine & Potent Molecules to Regulate Blood Glucose (00:30:52) Tool: Quality Sleep & Sugar Cravings Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

30 Apr

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34 min
9 APR

Essentials: The Biology of Aggression, Mating & Arousal | Dr. David Anderson

In this Huberman Lab Essentials episode, my guest is Dr. David Anderson, PhD, a professor of biology at the California Institute of Technology (Caltech) and an investigator at the Howard Hughes Medical Institute (HHMI). We discuss the brain circuits that underlie how emotions emerge and shape behaviors, including the neural control of fear, aggression and pain. We also explore how hormones and neuromodulators influence these emotional states, and why understanding these hidden internal processes is essential for improving future mental health treatments. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) David Anderson (00:00:20) Emotions vs States (00:01:53) Emotion Qualities: Persistence & Generalization (00:04:04) Aggression (00:06:39) Sponsor: BetterHelp (00:07:41) Evolution of Fear & Aggression, Offensive vs Defensive Aggression (00:09:57) Homeostatic Behaviors & Hydraulic Pressure (00:12:58) Testosterone, Estrogen & Aggression (00:14:51) Female vs Male Aggression (00:16:48) Sponsor: AG1 (00:18:13) Mating Behavior & Aggression; Sexual Violence (00:21:48) Periaqueductal Gray, Pain Control & Fighting (00:26:03) Sponsor: Function (00:27:15) Tachykinin, Pain, Social Isolation & Aggression (00:31:47) Emotions & Somatic Feeling; Vagus Nerve (00:36:27) Acknowledgements & Future Direction Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

9 Apr

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38 min
26 FEB

Essentials: Using Light to Optimize Health

In this Huberman Lab Essentials episode, I explore how different wavelengths of light affect the human body and how light exposure can improve sleep quality, mood and daytime alertness while supporting healthy hormone regulation. I also discuss the therapeutic use of ultraviolet and infrared/red light for a wide variety of benefits, including improved skin health and offsetting age-related vision loss. I explain the biological mechanisms behind these light-based therapies and offer practical tools that listeners can use to improve both their mental and physical well-being. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman ROKA: https://roka.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Light (00:00:47) Physics of Light (00:01:57) Light & Body, Rods & Cones, Skin, Seasons & Melatonin (00:05:01) Melatonin Supplements?, Tool: Seasonal Sun Exposure (00:08:32) Sponsor: ROKA (00:09:47) Tool: Melatonin Levels & Reduce Night Light (00:10:31) Light, UVB, Skin Exposure, Testosterone & Estrogen, Fertility (00:13:54) UVB Light & Improved Pain Tolerance (00:16:10) Tool: Daily Sunlight Exposure Protocol; Blue Blockers (00:18:25) Sponsor: AG1 (00:19:16) Seasonal Affective Disorder (SAD), Year-Round Sunlight Exposure (00:21:24) Enhanced Immune Function & UVB Light, Tool: Winter Light Exposure (00:23:45) Light, Wound Healing, Hair & Nail Growth (00:25:11) Tool: Mood, Dopamine & Avoid Nighttime UVB Light (00:27:46) Sponsor: Function (00:29:25) Red Light Therapy, Infrared Light, Acne, Wound Healing & Scars; Mitochondria (00:33:06) Offset Age-Related Eyesight Decline, Red Light (00:37:22) Tool: Red Light Protocol, Frequency & Timing (00:40:02) Red Light for Shift Workers (00:41:42) Recap Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

26 Feb

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43 min
16 APR

Essentials: Understand & Improve Memory Using Science-Based Tools

In this Huberman Lab Essentials episode, I explain how memories are formed and how key neurochemicals, such as adrenaline, can be leveraged to enhance memory formation. I also share science-based protocols to enhance learning, strengthen memory recall and reduce the number of repetitions needed to retain new information. In addition, I discuss how exercise supports cognitive function and memory and explore unique memory phenomena such as déjà vu. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Memory (00:00:21) Sensory Stimuli & Memory Bias (00:01:54) Associations & Memory; Tool: Repetition (00:05:00) Sponsor: Eight Sleep (00:06:18) Stress, Adrenaline & Strengthening Memories (00:11:10) Caffeine & Stimulants, Tool: Timing to Enhance Learning & Memory (00:14:39) Tool: Naps & Sleep for Learning & Memory (00:16:56) Sponsor: AG1 (00:18:19) Increase Adrenaline to Enhance Learning & Memory, Chronic Stress (00:21:56) Adrenaline Boosts Memory: Centuries-Old Practice (00:24:03) Tool: Cardiovascular Exercise & Brain Health, Neurogenesis (00:26:11) Exercise, Osteocalcin, Hippocampus & Memory (00:29:37) Sponsor: LMNT (00:31:09) Tool: Photographs, Mental Snapshots & Improved Memory (00:34:08) Déjà Vu (00:36:22) Tool: Brief Meditation Practice to Enhance Memory (00:38:38) Recap Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

16 Apr

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40 min
23 APR

Essentials: The Neuroscience of Speech, Language & Music | Dr. Erich Jarvis

In this Huberman Lab Essentials episode, my guest is Dr. Erich Jarvis, PhD, a professor and Head of the Laboratory of Neurogenetics of Language at Rockefeller University and an investigator at the Howard Hughes Medical Institute (HHMI). We discuss the brain circuits and genes underlying spoken language and why the ability to learn and produce vocalizations is extraordinarily rare in the animal kingdom. We also explore why song likely evolved before language, how gesture and movement share deep neural roots with speech, the neurobiology of stuttering, why childhood is the optimal window for language acquisition, and how physical movement — including dance — may help preserve speech and cognitive function across a lifetime. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Function: https://functionhealth.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Speech & Language (00:00:23) Speech vs. Language; Brain Pathways for Communication (00:01:57) Gesture, Hand Movement & Speech Evolution (00:04:31) Sponsor: Function (00:05:59) Innate Vocalizations vs. Learned Speech (00:08:01) Evolution of Spoken Language; Neanderthals & Vocal Learning (00:09:29) Birdsong & Human Speech; Brain Circuit Parallels (00:13:22) Hummingbirds; Vocal Learning Species & Complex Traits (00:14:32) Critical Periods & Learning Your Native Song (00:16:50) Pidgin Language & Cultural-Genetic Convergence (00:18:36) Sponsor: AG1 (00:20:01) Genes Specialized in Speech Circuits (00:23:05) Critical Period for Language Learning; Multilingualism (00:25:17) Music, Emotion & Semantic vs. Affective Communication (00:28:14) Sponsor: Eight Sleep (00:29:49) Facial Expression & Speech Circuitry (00:31:07) Written Language & Neural Pathways (00:32:47) Stuttering; Basal Ganglia & Neurobiological Basis (00:35:03) Texting & Language Evolution (00:36:36) Tool: Movement, Dancing & Singing to Maintain Cognitive Health (00:38:43) Recap Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

23 Apr

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40 min
15 APR

Build Mental Toughness & Perform Under Pressure | Dr. Lenny Wiersma

In this episode, I sit down with Dr. Lenny Wiersma — one of the most respected and quietly influential figures in sports psychology — for a conversation on what it actually takes to perform when the stakes are highest. A professor for over 25 years and a highly published scientist, We discuss Alex Honnold's recent skyscraper climb and unpack what's really happening psychologically at the absolute edge of human performance, including why the "he just doesn't feel fear" narrative is both academically wrong and deeply unfair to what Honnold has actually built. From there, we draw on Lenny's work with major league baseball players, UFC fighters, big wave surfers, and extreme athletes of all kinds to go deep on confidence versus belief, why the positive/negative self-talk distinction is the wrong frame entirely, how psychological distancing changes your internal dialogue, and what visualization actually requires to transfer under pressure. Lenny also walks through his 3-2-1 reflection tool, the critical difference between emotional control and emotional regulation, what the best coaches do in high-stakes moments, and how biofeedback gives athletes a real physiological window into their own regulation. This episode is for athletes, coaches, and anyone navigating high-pressure moments in daily life — you don't have to be jumping out of helicopters or riding hundred-foot waves for this to apply to you. Sponsors Momentous: https://livemomentous.com/perform Eight Sleep: https://eightsleep.com/perform David: https://davidprotein.com/perform LMNT: https://drinklmnt.com/perform Chapters (00:00:00) Show Intro (00:00:48) Alex Honnold Mindset (00:02:18) Risk And Confidence (00:06:45) Extreme Athletes Trainability (00:11:12) Wipeout Planning (00:13:54) Visualization Basics (00:15:53) Phelps Coping Visualization (00:19:46) Visualization Best Practices (00:24:09) Visualization Beyond Sport (00:26:35) Sleep Stories Unhooking (00:32:47) Balancing Failure Imagery (00:37:33) Self Talk Framework (00:40:37) Coach Yourself With You (00:41:04) Borrow a Trusted Voice (00:42:46) Nicknames and Second Person (00:45:34) Research and Best Timing (00:48:41) Rethinking Discomfort (00:53:19) Confidence Versus Belief (00:57:14) Build Robust Confidence (01:01:14) Tools to Grow Belief (01:08:34) Overconfidence and Honesty (01:10:52) Resilience Mental Toughness (01:13:47) Emotional Regulation Skills (01:16:11) Label Emotions and Purpose (01:17:12) Labeling Emotions Fast (01:18:06) Next Play Mindset (01:18:28) Co Regulation Explained (01:20:03) Reading the Locker Room (01:21:12) Flag Disaster Scenario (01:25:23) Downregulate and Refocus (01:26:34) Reset Anchors and Cues (01:31:58) Corner Coaching in UFC (01:36:21) Simple Phrases That Land (01:39:29) Coaches Need Coaching Too (01:45:00) Earning Trust With Staff (01:47:09) Mental Performance vs Therapy (01:48:44) Embedded Team Support (01:50:23) Biofeedback Meets Performance (01:51:14) HRV Breathing Demo (01:55:57) Coherence Breathing Protocol (01:58:13) Color Screen Training (02:01:24) At Home Biofeedback Options (02:02:39) NeuroTracker Focus Training (02:07:51) Mental Fatigue Insights (02:10:49) Restore Attention Fast (02:12:06) Better Film Sessions (02:14:08) Careers And Credentials (02:17:17) Closing Thoughts Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

15 Apr

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2h 20m
12 MAR

Essentials: Benefits of Sauna & Deliberate Heat Exposure

In this Huberman Lab Essentials episode, I discuss the mechanisms through which deliberate heat exposure enhances both physical and mental health. I outline specific protocols for deliberate heat exposure, including recommended temperature ranges, frequency, timing, duration and sauna alternatives. In addition, I explain how to tailor your heat protocols to support your specific goals, such as increasing growth hormone, reducing cortisol or supporting cognitive health. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Heat Exposure (00:00:47) Shell vs Core Temperature; Heat Caution & Hyperthermia (00:02:24) Body & Brain Circuit to Heat Up & Cool Down (00:05:31) Sponsor: AG1 (00:06:55) Deliberate Heat Exposure & Health Benefits; Tool: Sauna Temperature Range, Duration, Frequency (00:112:09) Sauna Types, Alternatives to Sauna (00:13:50) Sauna Mechanism; Reduced Cortisol; Tool: Hot/Cold Contrast (00:17:38) Sponsor: LMNT (00:19:10) Heat Shock Protein Activation & Sauna (00:20:50) DNA Repair, FOXO3 & Sauna, Cognition & Health Benefits (00:24:21) Sauna & Increase Growth Hormone (00:30:18) Sponsor: Eight Sleep (00:31:36) Sauna Timing, Sleep & Growth Hormone, Tools: Fasting; Hydration (00:34:56) Improve Mood, Endorphins & Sauna; Dynorphins (00:40:04) Recap Sauna Protocols: Benefits, Frequency, Duration & Timing Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

12 Mar

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44 min
12 FEB

Essentials: The Science of Love, Desire & Attachment

In this Huberman Lab Essentials episode, I explore the psychology and biology of desire, love and attachment. I explain how childhood attachment styles can shape adult romantic relationships and how the brain and body systems influence emotional bonds. I also discuss supplements that may support a healthy libido and practical, science-based tools for understanding your relationship patterns and building stronger relationships. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Desire, Love & Attachment (00:00:23) 4 Attachment Styles, Child & Parent (00:04:11) Attachment & Autonomic Arousal, Seesaw Analogy (00:07:26) Sponsor: Eight Sleep (00:08:44) Tool: Self-Awareness of Attachment Style, Autonomic State & Relationship (00:09:51) Brain & Neural Circuits for Desire, Love & Attachment (00:11:19) Empathy, Autonomic Matching (00:13:09) Positive Delusions, Relationship Breakdown & Failure (00:16:00) Sponsor: Function (00:17:39) Universality of Love, Autonomic Coordination (00:21:38) Self-Expansion & Relationships, Shaping Self-Perception (00:27:54) Sponsor: AG1 (00:28:44) Testosterone, Estrogen, Dopamine & Libido (00:31:52) Supplements to Increase Libido: Maca Root, Tongkat Ali (Longjack), Tribulus (00:38:55) Recap Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

12 Feb

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40 min
2 APR

Essentials: How to Build Strength, Muscle Size & Endurance | Dr. Andy Galpin

In this Huberman Lab Essentials episode, my guest is Dr. Andy Galpin, PhD, Executive Director of the Human Performance Center at Parker University and an expert in building strength and muscle size (hypertrophy). We cover the core principles and protocols for building strength and muscle, including science-based guidance on reps, sets, frequency and rest intervals. We also discuss how breathing and mental focus can enhance training and how post-workout downregulation can speed recovery. Read the show notes at hubermanlab.com. Subscribe to Perform with Dr. Andy Galpin at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Andy Galpin (00:00:39) 9 Exercise Adaptations; Progressive Overload (00:03:53) Progressive Overload, One-Rep Max, Soreness, Tool: Modifiable Variables (00:08:39) Sponsor: LMNT (00:10:12) Full-Body Workout, Exercise Selection (00:12:44) Training Intensity, Repetitions, Sets, Rest Intervals, Supersets (00:16:24) Sponsor: AG1 (00:17:48) Hypertrophy vs Strength Training Recovery (00:20:03) Training Volume & Frequency for Hypertrophy (00:21:56) Hypertrophy Rep Ranges, Frequency & Recovery; Cell Mechanisms (00:25:28) Sponsor: Eight Sleep (00:26:46) Tool: 3 x 5 Protocol; Power vs Strength (00:28:23) Mental Awareness in Training; Mind-Muscle Connection (00:31:25) Activating Muscle Groups, Awareness, Tool: Eccentric Overload (00:33:40) Perform Podcast: Season 3 (00:34:04) Tool: Resistance Training Breathing & Post-Training (00:38:20) Acknowledgments Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

2 Apr

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39 min
19 MAR

Essentials: Tools for Setting & Achieving Goals | Dr. Emily Balcetis

In this Huberman Lab Essentials episode, my guest is Dr. Emily Balcetis, PhD, a professor of psychology at New York University who studies how visual perception influences motivation and goal pursuit. She explains how to better visualize and overcome challenges to achieve physical or cognitive goals. We also explore the science of setting goals, measuring progress effectively and research showing how fitness level and energy state can shape how difficult the world appears. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman BetterHelp: https://betterhelp.com/huberman Timestamps (00:00:00) Emily Balcetis (00:00:21) Adjusting Vision to Meet Goals, Exercise, Tool: Narrow Visual Target (00:07:39) Sponsor: Eight Sleep (00:08:57) Goal Setting, Do Vision Boards Work? (00:12:34) Tool: Effectively Plan Goals, Plan for Obstacles (00:17:58) Sponsor: AG1 (00:19:23) How Fitness Shapes the Way People See the World (00:24:46) Visual Spotlight, Exercise & Physical Fitness Level (00:25:45) Stimulants & Motivation (00:27:06) Sponsor: BetterHelp (00:28:20) Cognitive Goals, Tools: Overcoming Bad Memories; Deadlines (00:35:31) Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

19 Mar

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36 min

The small but mighty team behind the world's top podcasts — Huberman Lab, Perform with Dr. Andy Galpin, and David Senra.

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Scicomm Media

Top Shows

Essentials: Control Sugar Cravings & Metabolism with Science-Based Tools

Essentials: The Biology of Aggression, Mating & Arousal | Dr. David Anderson

Essentials: Using Light to Optimize Health

Essentials: Understand & Improve Memory Using Science-Based Tools

Essentials: The Neuroscience of Speech, Language & Music | Dr. Erich Jarvis

Build Mental Toughness & Perform Under Pressure | Dr. Lenny Wiersma

Essentials: Benefits of Sauna & Deliberate Heat Exposure

Essentials: The Science of Love, Desire & Attachment

Essentials: How to Build Strength, Muscle Size & Endurance | Dr. Andy Galpin

Essentials: Tools for Setting & Achieving Goals | Dr. Emily Balcetis

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