80 episodes

The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control 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 • 8 Ratings

The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control 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.

    The Science & Treatment of Obsessive-Compulsive Disorder (OCD)

    The Science & Treatment of Obsessive-Compulsive Disorder (OCD)

    In this episode, I explain the biology and psychology of obsessive-compulsive disorder (OCD)—a prevalent and debilitating condition. I also discuss the efficacy and mechanisms behind OCD treatments—both behavioral and pharmacologic as well as holistic and combination treatments and new emerging treatments, including directed brain stimulation. I explain the neural circuitry underlying repetitive “thought-action loops” and why in OCD, the compulsive actions merely make the obsessions even stronger. I review cognitive-behavioral therapies like exposure therapy and SSRIs, holistic approaches, and nutraceuticals, detailing the efficacy of each approach and what science says about how to combine and sequence treatments. I describe an often effective approach for treating OCD where clinicians use cognitive behavioral therapy (CBT) to deliberately bring patients into states of high anxiety while encouraging them to suppress compulsive actions in order to help them learn to overcome repetitious thought/action cycles. This episode should interest anyone with OCD, anyone who knows someone with OCD or OCPD, and more generally, those interested in how the brain works to control thoughts and actions, whether those thoughts are intrusive or not.
    Thank you to our sponsors
    AG1 (Athletic Greens): https://athleticgreens.com/huberman
    Thesis: https://takethesis.com/huberman
    Eight Sleep: https://www.eightsleep.com/huberman
    Supplements from Momentous
    https://www.livemomentous.com/huberman.
    For the full show notes, visit hubermanlab.com.
    Timestamps
    (00:00:00) Obsessive-Compulsive Disorder (OCD)
    (00:03:01) Momentous Supplements, AG1 (Athletic Greens), Thesis, Eight Sleep
    (00:08:28) What is OCD and Obsessive-Compulsive Personality Disorder?
    (00:11:18) OCD: Major Incidence & Severity
    (00:15:10) Categories of OCD
    (00:21:33) Anxiety: Linking Obsessions & Compulsions
    (00:27:33) OCD & Familial Heredity
    (00:29:10) Biological Mechanisms of OCD, Cortico-Striatal-Thalamic Loops
    (00:39:36) Cortico-Striatal-Thalamic Loop & OCD
    (00:46:39) Clinical OCD Diagnosis, Y-BOCS Index
    (00:51:38) OCD & Fear, Cognitive Behavioral Therapy (CBT) & Exposure Therapy
    (01:01:56) Unique Characteristics of CBT/Exposure Therapy in OCD Treatment
    (01:10:18) CBT/Exposure Therapy & Selective Serotonin Reuptake Inhibitors (SSRIs)
    (01:22:30) Considerations with SSRIs & Prescription Drug Treatments
    (01:25:17) Serotonin & Cognitive Flexibility, Psilocybin Studies
    (01:31:50) Neuroleptics & Neuromodulators
    (01:36:09) OCD & Cannabis, THC & CBD
    (01:39:29) Ketamine Treatment
    (01:41:43) Transcranial Magnetic Stimulation (TMS)
    (01:46:22) Cannabis CBD & Focus
    (01:47:50) Thoughts Are Not Actions
    (01:51:27) Hormones, Cortisol, DHEA, Testosterone & GABA
    (02:00:55) Holistic Treatments: Mindfulness Meditation & OCD
    (02:03:28) Nutraceuticals & Supplements: Myo-Inositol, Glycine
    (02:09:45) OCD vs. Obsessive-Compulsive Personality Disorder
    (02:20:53) Superstitions, Compulsions & Obsessions
    (02:31:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
    Title Card Photo Credit: Mike Blabac
    Disclaimer

    • 2 hrs 33 min
    Ido Portal: The Science & Practice of Movement

    Ido Portal: The Science & Practice of Movement

    My guest is Ido Portal, the world’s foremost expert on human movement. Ido has spent a lifetime studying, combining and evolving elements from an enormous range of martial arts, dance genres, athletic endeavors, and science, to develop a unified theory and practice of movement called “The Ido Portal Method.” Here we discuss all things movement, including the role of the nervous system, reflexive versus deliberate movement patterns, and the link between emotions and awareness in movement. We also discuss learning and neuroplasticity, the mind-body connection and how movement itself can be leveraged toward expanding other types of skills- cognitive, creative and otherwise. As one of the most sought out teachers of movement alive today, the knowledge Ido shares in this conversation can benefit everyone—children, adults, athletes, dancers, clinicians and trainers and the everyday person.
    Thank you to our sponsors
    AG1 (Athletic Greens): https://athleticgreens.com/huberman
    ROKA: https://www.roka.com - code "huberman"
    Helix Sleep: https://helixsleep.com/huberman
    Supplements from Momentous
    https://www.livemomentous.com/huberman.
    For the full show notes, visit hubermanlab.com.
    Timestamps
    (00:00:00) Ido Portal, Movement & Movement Practice
    (00:03:30) AG1 (Athletic Greens), ROKA, Helix Sleep
    (00:07:49) What is Movement?
    (00:10:56) Movement & the Body-Mind Connection
    (00:14:47) Entry Points to Movement
    (00:18:08) Early Education in Movement: Awareness, Play & Examination
    (00:21:19) Stillness, Movement & the Environment, Playfulness
    (00:31:34) Unique Postures, Types of Movement, Contents vs. Containers
    (00:40:50) Discomfort: Marker of Movement, Failures & Learning
    (00:47:05) Movement Diversity, Squat Challenge, Injury, Movement Evolution
    (00:56:36) Animal & Human Movements, Gain & Change
    (01:02:04) Core Movement, Emotion & Memory, Spinal Waves, Evolution
    (01:12:39) Song, Dance & Complex Language, Movement as Language, Consilience
    (01:21:39) Movement Culture, Community, Collective Knowledge, Wild & Wise
    (01:26:36) Potential for Movement, “Humming”
    (01:32:18) Instructiveness vs Permissiveness, Degrees of Freedom
    (01:35:50) Variety, Diversity & Virtuosity
    (01:38:06) Vision & Movement, Focus & Awareness, Panoramic Awareness
    (01:48:28) Hearing & Movement
    (01:52:43) Walking Gaits
    (01:56:55) Playful Variability & Evolution, Improvisation & Openness
    (02:03:05) Reactivity & Personal Space, Touch & Proximity to Others, Play & Discomfort
    (02:18:13) Visualization & Experience, Feedback
    (02:20:14) Linear Movement & Movement Investigation, Examination
    (02:31:45) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
    Title Card Photo Credit: Mike Blabac
    Disclaimer

    • 2 hrs 34 min
    Improve Flexibility with Research-Supported Stretching Protocols

    Improve Flexibility with Research-Supported Stretching Protocols

    In this episode, I explain the science behind limb range of motion and flexibility and how to increase them by using science-supported protocols. Flexibility is crucial for physical movements and can help prevent injuries, decrease inflammation, modulate physical and mental pain, impact exercise recovery speed and even potentially slow the progression of certain diseases. I explain the biology of flexibility, including the specific neural mechanisms that sense stretch and load (i.e., tension) on the muscles and limbs, as well as how specific brain regions like the insula combine those signals to ultimately control limb range of movement. I also provide science-based stretching and “micro-stretching” protocols that reliably improve limb flexibility with the minimum necessary time investment. I review all the details of those stretching protocols: how often to do them, for how long, their timing relative to other exercises, sets, the time between sets, measuring progress and more. All people, physically active or not, should benefit from the information and tools described in this episode.
    Thank you to our sponsors
    Thesis: https://takethesis.com/huberman
    InsideTracker: https://insidetracker.com/huberman
    Eight Sleep: https://www.eightsleep.com/huberman
    Supplements from Momentous
    https://www.livemomentous.com/huberman.
    For the full show notes, visit hubermanlab.com.
    Timestamps
    (00:00:00) Flexibility & Stretching
    (00:02:57) Thesis, InsideTracker, Eight Sleep
    (00:07:22) Innate Flexibility
    (00:09:23) Movement: Nervous System, Connective Tissue & Muscle; Range of Motion
    (00:17:51) Golgi Tendon Organs (GTOs) & Load Sensing Mechanisms
    (00:20:20) Decreased Flexibility & Aging
    (00:22:38) Insula, Body Discomfort & Choice
    (00:30:02) von Economo Neurons, Parasympathetic Activation & Relaxation
    (00:42:00) Muscle Anatomy & Cellular ‘Lengthening,’ Range of Motion
    (00:47:16) Tool: Protocol - Antagonistic Muscles, Pushing vs. Pulling Exercises
    (00:51:57) Types of Stretching: Dynamic, Ballistic, Static & PNF (Proprioceptive Neuromuscular Facilitation)
    (00:59:36) Tool: Increasing Range of Motion, Static Stretching Protocol, Duration
    (01:05:56) Tool: Static Stretching Protocol & Frequency
    (01:13:55) Tool: Effective Stretching Protocol
    (01:17:12) Tool: Warming Up & Stretching
    (01:19:17) Limb Range of Motion & General Health Benefits
    (01:25:30) PNF Stretching, Golgi Tendon Organs & Autogenic Inhibition
    (01:31:23) Tool: Anderson Protocol & End Range of Motion, Feeling the Stretch
    (01:32:50) Tool: Effectiveness, Low Intensity Stretching, “Micro-Stretching”
    (01:41:33) Tool: Should you Stretch Before or After Other Exercises?
    (01:45:41) Stretching, Relaxation, Inflammation & Disease
    (01:51:37) Insula & Discomfort, Pain Tolerance & Yoga
    (02:00:36) Tools: Summary of Stretching Protocols
    (02:03:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
    Title Card Photo Credit: Mike Blabac
    Disclaimer

    • 2 hrs 6 min
    Dr. Paul Conti: Therapy, Treating Trauma & Other Life Challenges

    Dr. Paul Conti: Therapy, Treating Trauma & Other Life Challenges

    My guest this episode is Dr. Paul Conti, M.D., a psychiatrist and expert in treating trauma, personality disorders and psychiatric illnesses and challenges of various kinds. Dr. Conti earned his MD at Stanford and did his residency at Harvard Medical School. He now runs the Pacific Premiere Group—a clinical practice helping people heal and grow from trauma and other life challenges. We discuss trauma: what it is and its far-reaching effects on the mind and body, as well as the best treatment approaches for trauma. We also explore how to choose a therapist and how to get the most out of therapy, as well as how to do self-directed therapy. We discuss the positive and negative effects of antidepressants, ADHD medications, alcohol, cannabis, and the therapeutic potential of psychedelics (e.g., psilocybin and LSD), ketamine and MDMA. This episode is must listen for anyone seeking or already doing therapy, processing trauma, and/or considering psychoactive medication. Both patients and practitioners ought to benefit from the information.
    Thank you to our sponsors
    ROKA: https://www.roka.com/huberman
    InsideTracker: https://insidetracker.com/huberman
    Blinkist: https://www.blinkist.com/huberman
    Supplements from Momentous
    https://www.livemomentous.com/huberman.
    For the full show notes, visit hubermanlab.com.
    Timestamps
    (00:00:00) Dr. Paul Conti, Trauma & Recovery 
    (00:02:30) ROKA, InsideTracker, Blinkist
    (00:07:00) Defining Trauma 
    (00:14:05) Guilt & Shame, Origins of Negative Emotions
    (00:21:38) Repeating Trauma, the Repetition Compulsion 
    (00:28:23) How to Deal with Trauma & Negative Emotions/Arousal 
    (00:37:17) Processing Trauma, Do You Always Need a Therapist?
    (00:45:30) Internal Self-talk, Punishing Narratives & Negative Fantasies 
    (00:51:10) Short-Term Coping Mechanisms vs. Long-Term Change
    (00:53:22) Tools: Processing Trauma on Your Own, Journaling 
    (00:57:00) Sublimination of Traumatic Experiences 
    (01:02:34) Tool: Finding a Good Therapist 
    (01:07:20) Optimizing the Therapy Process, Frequency, Intensity  
    (01:14:51) Tool: Self-Awareness of Therapy Needs, Mismatch of Needs
    (00:16:35) Self-talk & Journaling, Talking to Trusted Individuals 
    (01:19:00) Prescription Drugs & Treating Trauma, Antidepressants, Treating Core Issues  
    (01:28:35) Short-term vs. Long-Term Use of Prescription Drugs, Antidepressants
    (01:32:18) Attention Deficient Hyperactivity Disorder (ADHD) & Prescription Drugs 
    (01:37:31) Negative Effects of ADHD Prescription Drugs 
    (01:40:37) Alcohol, Cannabis – Positive & Negative Effects
    (01:44:53) Psychedelics: Psylocibin & LSD, Therapeutic Uses, Trauma Recovery    
    (01:54:32) Sentience, Language, Animals  
    (01:55:48) Psychedelic Hallucinations, Trauma Recovery 
    (02:00:01) MDMA (Therapeutic Uses)
    (02:04:47) Clinical Aspects of MDMA
    (02:07:28) Language, Processing Trauma, Social Media, Societal Divisions 
    (02:15:09) Defining “Taking Care of Oneself”
    (02:21:13) Dr. Conti, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
    Title Card Photo Credit: Mike Blabac
    Disclaimer

    • 2 hrs 24 min
    The Science & Process of Healing from Grief

    The Science & Process of Healing from Grief

    This episode, I discuss grief and the challenges of processing losses of different kinds. I explain the biological mechanisms of grief, including how neural circuits for emotional and factual memory combine with those for love and attachment, to create feelings of absence and yearning. I discuss how grief is distinct from depression, yet why they can feel so similar. I also provide science-based tools to assist with the grieving process, including how to reframe and remap the relationship with those we have lost while still maintaining a strong emotional connection to them. I also explain the importance of having and building strong foundational psychological and biological states so that we can better cope with grief when it happens. Finally, I describe tools to adjust those states, including those for accessing sleep, managing stress and emotional swings. This episode is for those suffering from grief but also for everyone, given that we all experience grief at some point in our lives.
    We recorded this episode before the recent mass shooting tragedies in the United States. While we hope the information in this episode will be of use to anyone suffering from grief of any kind and at any time, we are also careful to acknowledge that many people require additional support and resources. For that reason, we include mention of such resources and we generally hope people will access them if needed.
    Thank you to our sponsors
    Eight Sleep: https://www.eightsleep.com/huberman
    InsideTracker: https://insidetracker.com/huberman
    ROKA: https://www.roka.com/huberman
    Supplements from Momentous
    https://www.livemomentous.com/huberman.
    For the full show notes, visit hubermanlab.com.
    Timestamps
    (00:00:00) Grief & Bereavement 
    (00:03:44) Eight Sleep, InsideTracker, ROKA  
    (00:08:35) Grief vs. Depression, Complicated Grief 
    (00:12:20) Stages of Grief, Individual Variation for Grieving 
    (00:16:05) Grief: Lack & Motivation, Dopamine
    (00:23:15) Three Dimensions of Relationships
    (00:29:52) Tool: Remapping Relationships
    (00:37:15) Grief, Maintaining Emotional Closeness & Remapping 
    (00:44:40) Memories of Loved Ones & Remapping Attachments 
    (00:48:04) Yearning for Loved Ones: Memories vs. Reality, Episodic Memory 
    (00:51:40) Tools: Adaptively Processing Grief, Counterfactual Thinking, Phantom Limbs
    (01:00:32) Tool: Remembering Emotional Connection & Processing Grief
    (01:04:03) Memories, Hippocampal Trace Cells & Feeling An Absence 
    (01:10:14) Yearning & Oxytocin, Individualized Grief Cycles 
    (01:18:24) Tool: Complicated Grief & Adrenaline (Epinephrine)
    (01:24:37) Sentimental Attachment to Objects  
    (01:26:13) Why do Some People Grieve More Quickly? Individual Attachment Capacity 
    (01:29:42) “Vagal Tone,” Heart Rate, Breathwork & Grief Recovery 
    (01:42:32) Complicated Grief & Cortisol Patterns
    (01:48:50) Tool: Improving Sleep & Grieving 
    (01:54:28) Tools: Grief Processing & Adaptive Recovery 
    (02:03:36) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
    Title Card Photo Credit: Mike Blabac
    Disclaimer

    • 2 hrs 6 min
    Dr. Wendy Suzuki: Boost Attention & Memory with Science-Based Tools

    Dr. Wendy Suzuki: Boost Attention & Memory with Science-Based Tools

    My guest is Dr. Wendy Suzuki, Ph.D., Professor of Neural Science and Psychology and (soon) Dean of New York University, whose research focuses on memory, attention, brain plasticity and simple, daily habits that can be leveraged to improve learning, focus, memory and cognitive ability. We discuss the role of cardiovascular exercise, weight training, deliberate cold exposure, meditation, verbal affirmations, sleep, and other behavioral practices for enhancing learning, mood and stress management, and increasing attention span. Dr. Suzuki shares the mechanisms by which these practices change our brain in order to improve cognitive function fast and reduce age-related cognitive decline.
    Thank you to our sponsors
    AG1 (Athletic Greens): https://athleticgreens.com/huberman
    InsideTracker: https://insidetracker.com/huberman
    Blinkist: https://www.blinkist.com/huberman
    Our Patreon page
    https://www.patreon.com/andrewhuberman
    Supplements from Momentous
    https://www.livemomentous.com/huberman.
    For the full show notes, visit hubermanlab.com.
    Timestamps
    (00:00:00) Dr. Wendy Suzuki, Learning & Memory
    (00:02:50) AG1 (Athletic Greens), InsideTracker, Blinkist  
    (00:07:27) How Memories Form 
    (00:10:14) Hippocampus: Memory, Association & Imagination 
    (00:16:20) Encoding Long-Term Memory
    (00:18:48) One-Trial Memory
    (00:21:56) Tool: Foundational Habits to Enhance Brain Performance 
    (00:30:39) Exercise & Improved Memory, Making a “Big, Fat, Fluffy Hippocampus” 
    (00:39:35) Cardiovascular Exercise, BDNF (Brain-Derived Neurotrophic Factor) 
    (00:48:48) Neurogenesis (New Neuron Production) in Adults
    (00:51:50) Effects of Exercise on Memory 
    (00:56:31) Tool: Timing Daily Exercise, Cortisol 
    (01:00:02) Age-Related Memory Loss, Daily Exercise 
    (01:05:33) Tool: Exercise Protocol for Improving Cognition 
    (01:12:17) Anticipating Exercise, Daily Habits & Behaviors  
    (01:17:09) “Every Drop of Sweat Counts” – Exercise & Cognitive Function 
    (01:20:58) Positive Affirmations & Mood 
    (01:27:28) Meditation & Cognitive Performance 
    (01:32:27) How Meditation Works, Focusing on the Present
    (01:37:14) Tool: Strategies to Increase Attention 
    (01:42:50) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Patreon, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
    Title Card Photo Credit: Mike Blabac
    Disclaimer

    • 1 hr 46 min

Customer Reviews

4.9 out of 5
8 Ratings

8 Ratings

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