133 episodes

Huberman Lab 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

    • Salud y forma física
    • 5.0 • 176 Ratings

Huberman Lab 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.

    Leverage Dopamine to Overcome Procrastination & Optimize Effort

    Leverage Dopamine to Overcome Procrastination & Optimize Effort

    In this episode, I explain how dopamine dynamics — meaning changes and interactions between our baseline and peak levels of dopamine drive our cravings and sense of motivation. I also explain how to leverage dopamine dynamics to overcome procrastination. I cover behavioral, cognitive, nutrition-based and supplementation-based tools to optimize baseline and peak dopamine levels to ensure a persistently motivated state. I also discuss how to boost motivation when you are in a rut, why you might not want to stack behaviors/substances that spike dopamine and how to build and maintain a “growth mindset” for pursuing goals of any kind. Dopamine is an incredibly powerful neuromodulator involved in basic functions (e.g., hunger, romantic attraction, etc.) and feats of cognitive and physical performance; by understanding the dynamics of dopamine, listeners ought to be better positioned to overcome procrastination, maintain motivation, and improve confidence.
    For the full show notes, visit hubermanlab.com.
    Thank you to our sponsors
    AG1 (Athletic Greens): https://athleticgreens.com/huberman
    Helix Sleep: https://helixsleep.com/huberman
    WHOOP: https://join.whoop.com/huberman
    ROKA: https://roka.com/huberman
    InsideTracker: https://www.insidetracker.com/huberman
    Supplements from Momentous
    https://www.livemomentous.com/huberman
    Timestamps
    (00:00:00) Dopamine
    (00:02:32) Sponsors: Helix Sleep, WHOOP, ROKA, Momentous
    (00:06:27) Dopamine Brain Circuits
    (00:14:53) Goals & Addiction
    (00:17:13) Dopamine Dynamics, “Wave Pool” analogy
    (00:20:28) Craving, Motivation, Pursuit & Reward Prediction Error
    (00:28:26) Sponsor: AG1 (Athletic Greens)
    (00:29:40) Feedback Cues & Reward Contingent Learning, “Scoreboard”
    (00:37:40) Addiction; Pleasure & Pain Imbalance
    (00:44:55) Dopamine Release & Addictive Substances/Behaviors
    (00:50:43) Addiction Recovery, Binding Behaviors
    (00:53:25) Tools: Maintain Baseline Dopamine Levels
    (01:02:08) Sponsor: InsideTracker
    (01:03:26) Tool: Deliberate Cold Exposure & Dopamine
    (01:09:38) Prescriptions & Supplementation: L-Tyrosine, Mucuna Pruriens
    (01:18:58) Dopamine Trough Recovery, Postpartum Depression
    (01:23:31) Dopamine Dynamics, “Dopamine Stacking”; Intrinsic Motivation
    (01:38:10) Making Effort the Reward, Growth Mindset
    (01:41:49) Tool: Overcome Procrastination
    (01:52:16) Tool: Meditation & Procrastination
    (01:57:01) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media
    Title Card Photo Credit: Mike Blabac
    Disclaimer

    • 1 hr 58 min
    AMA #5: Intrusive Thoughts, CGMs, Behavioral Change, Naps & NSDR

    AMA #5: Intrusive Thoughts, CGMs, Behavioral Change, Naps & NSDR

    Welcome to a preview of the fifth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription.
    The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.
    Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium
    Timestamps
    (00:00:00) Introduction
    (00:01:53) Strategies for Abstaining From Addictive Thoughts and Narratives
    (00:21:07) Huberman Lab Premium

    In the full AMA episode, we discuss:

    Continuous Glucose Monitors (CGMs)

    How to Build Good Habits Alongside a Partner Who Challenges Them?

    Short Naps vs. Non-Sleep Deep Rest (NSDR) for Replenishing Energy and Dopamine


    Title Card Photo Credit: Mike Blabac
    Disclaimer

    • 23 min
    Dr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan

    Dr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan

    In this episode, my guest is Peter Attia, M.D. He completed his medical and advanced training at Stanford University School of Medicine, Johns Hopkins School of Medicine and the National Institutes of Health (NIH). Dr. Attia is host of the health and medicine podcast, The Drive, and the author of a new book, “Outlive: The Science & Art of Longevity,” which examines disease prevention and healthy aging, including emotional health. He explains the leading causes of death worldwide and how to measure one’s risk of death and mitigate each risk factor. Dr. Attia shares how, in addition to blood-based markers of lipids and hormones, there are behavioral measures and interventions, and key aspects of emotional health (i.e., relationships, emotional stability, purpose, etc.) that fundamentally impact our physical health and longevity, and how to assess and adjust our emotional health. This episode is rich with actionable information related to disease screening and biomarker testing, nutritional, exercise, behavior and prescription-based tools that area useful to all people regardless of age, male or female, and that can significantly improve vitality, health and lifespan.
    For the full show notes, visit hubermanlab.com.
    Thank you to our sponsors
    AG1 (Athletic Greens): https://athleticgreens.com/huberman
    Eight Sleep: https://eightsleep.com/huberman
    LMNT: https://drinklmnt.com/huberman  
    HVMN: https://hvmn.com/huberman
    InsideTracker: https://www.insidetracker.com/huberman
    Supplements from Momentous
    https://www.livemomentous.com/huberman
    Timestamps
    (00:00:00) Dr. Peter Attia
    (00:03:22) Sponsors: Eight Sleep, LMNT, HVMN, Momentous
    (00:07:34) Lifespan vs. Healthspan
    (00:10:54) “4 Horseman of Death”, Diseases of Atherosclerosis
    (00:14:44) Tool: Hypertension & Stroke, Blood Pressure Testing 
    (00:23:14) Preventing Atherosclerosis, Smoking & Vaping, Pollution
    (00:32:24) Sponsor: AG1 (Athletic Greens)
    (00:33:29) Cholesterol, ApoB
    (00:42:21) Cholesterol Levels, LDL & ApoB Testing
    (00:49:29) ApoB Levels & Atherosclerosis, Causality
    (01:01:06) ApoB Reduction, Insulin Resistance, Statins, Ezetimibe, PCSK9 Inhibitors
    (01:12:30) Monitoring ApoB
    (01:17:12) Sponsor: InsideTracker
    (01:18:30) Reducing Blood Pressure, Exercise & Sleep
    (01:20:50) High Blood Pressure & Kidneys
    (01:23:11) Alcohol, Sleep & Disease Risk
    (01:31:21) Cancer & Cancer Risks: Genetics, Smoking & Obesity
    (01:39:47) Cancer Screening & Survival
    (01:44:17) Radiation Risks, CT & PET Scans
    (01:48:48) Environmental Carcinogens
    (01:52:11) Genetic & Whole-Body MRI Screening, Colonoscopy
    (01:58:47) Neurodegenerative Diseases, Alzheimer’s Disease, ApoE
    (02:08:08) Alzheimer’s Disease & Amyloid
    (02:13:58) Interventions for Brain Health, Traumatic Brain Injury (TBI)
    (02:21:26) Accidental Death, “Deaths of Despair”, Fentanyl Crisis
    (02:31:20) Fall Risk & Stability, 4 Pillars of Strength Training
    (02:41:05) Emotional Health
    (02:53:45) Mortality & Preserving Relationship Quality
    (03:02:20) Relationships vs. Outcomes, Deconstructing Emotions
    (03:09:34) Treatment Centers, Emotional Processing & Recovery
    (03:16:34) Tool: Inner Monologue & Anger, Redirecting Self-Talk
    (03:27:37) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
    Title Card Photo Credit: Mike Blabac
    Disclaimer

    • 3 hrs 29 min
    Dr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity

    Dr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity

    In this episode, my guest is Satchin Panda, PhD, professor and the director of the Regulatory Biology Laboratories at the Salk Institute for Biological Studies. We discuss his lab’s discovery that “time-restricted eating” (TRE) aka intermittent fasting, is beneficial effects for metabolic health and longevity. Dr. Panda explains how TRE, and also longer fasts, can positively impact obesity, diabetes, cardiovascular health, age-related chronic diseases, and improve mood and cognitive performance. He also describes how the timing of eating, light exposure and exercise that ~50% of all people engage in, negatively impacts their health and explains how specific simple adjustments to these can positively shift their subjective feelings of health and biomarkers of cardiovascular function, glucose regulation and metabolism. We discuss how our circadian behaviors, which include our patterns of eating, sleeping and socializing, have an enormous impact on our biology, mood and health and how by simply confining our calorie consumption to a semi-regular daily window, can positively impact our physical health, mental health and longevity.
    For the full show notes, visit hubermanlab.com.
    Thank you to our sponsors
    AG1 (Athletic Greens): https://athleticgreens.com/huberman
    HVMN: https://hvmn.com/huberman
    Eight Sleep: https://eightsleep.com/huberman
    Thesis: https://takethesis.com/huberman
    InsideTracker: https://www.insidetracker.com/huberman
    Supplements from Momentous
    https://www.livemomentous.com/huberman
    Timestamps
    (00:00:00) Dr. Satchin Panda
    (00:03:02) Sponsors: HVMN, Eight Sleep, Thesis, Momentous
    (00:07:24) Time-Restricted Eating (TRE), Calorie Restriction (CR) & Health
    (00:14:38) Mealtimes & Circadian Clock
    (00:21:34) Circadian Rhythm, Meal Anticipation, Digestion
    (00:25:28) Breaking a Fast, Burning Fat
    (00:32:49) Sponsor: AG1 (Athletic Greens)
    (00:34:04) CR, Time Restricted Eating, Circadian Rhythm & Longevity
    (00:47:20) Gender, Hormones & CR; Relative Energy Deficient in Sports (REDS)
    (00:52:40) Physical Activity, Nutrition & Feeding Window
    (00:59:04) Nutrition Timing, Quality & Quantity; Low- Carbohydrate Diet
    (01:03:00) Caffeine, Nighttime Socialization, Fire, Breakfast
    (01:15:07) Sponsor: InsideTracker
    (01:16:20) Circadian Rhythm, “Night Owls” & Genetics
    (01:26:37) Morning vs. Nighttime Discussions, “Me Time”
    (01:30:08) Light Sensitivity & “Night Owls”; Puberty, Melatonin
    (01:36:05) Shift Workers, Health & Disease
    (01:45:43) Artificial Lights, Young Adults & Sleep, Metabolic Dysfunction
    (01:50:59) Firefighters, Sleep & TRE; Cardiovascular Health, Blood Glucose
    (02:05:18) Shift Workers & Sleep; Alcohol & Caffeine
    (02:09:15) 12- Hour Feeding Window for Adults & Children, Sleep
    (02:22:10) Meal Timing
    (02:25:20) “Complete Fast”, Longer Fasts, Physical Health & Mental Health
    (02:28:12) “Fat Fasting”, Blood Glucose & Insulin
    (02:31:57) Fasting, Metformin, Rapamycin & Longevity; Human Applicability?
    (02:39:14) Circadian Rhythm & Metabolism
    (02:41:36) Ontime Health App, Circadian Clock App
    (02:46:17) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter
    Title Card Photo Credit: Mike Blabac
    Disclaimer

    • 2 hrs 49 min
    How to Optimize Your Water Quality & Intake for Health

    How to Optimize Your Water Quality & Intake for Health

    In this episode, I discuss our body’s most vital and essential nutrient—water. I explain the structure of water and how it is used by the cells and tissues of our body, how much water we each need to drink and when in order to optimize our mental focus and physical performance; and I include how exercise, humidity, heat, and caffeine affect our hydration needs. I explain how temperature and pH influence water’s physical properties and if there is any scientific basis for drinking so-called “pH water” or “alkalized water” to improve health. I explain how to test your tap water for contaminants (e.g., endocrine disruptors) and the documented problems with fluoride in drinking water. I provide options for filtering drinking water and describe different water types (e.g., reverse osmosis, hydrogen-enriched, electrolyzed reduced, deuterium depleted, etc.). Since the human body is mostly water (55-80% depending on one’s age) and water has essential roles in health, disease and cellular function, everyone ought to benefit from understanding how best to clean our tap water, hydrate effectively and in some cases, adjust the type of water we drink to allow our brain and body to function optimally in regard to health and performance.
    For recommended water filters, tests and the full show notes, please visit hubermanlab.com.
    Thank you to our sponsors
    AG1 (Athletic Greens): https://athleticgreens.com/huberman
    LMNT: https://drinklmnt.com/huberman
    Thesis: https://takethesis.com/huberman
    HVMN: https://hvmn.com/huberman
    InsideTracker: https://www.insidetracker.com/huberman
    Supplements from Momentous
    https://www.livemomentous.com/huberman
    Timestamps
    (00:00:00) Water
    (00:03:33) Tool Deliberate Cold Exposure, Immersion & Showers Mood & Fat Loss
    (00:15:26) Sponsors: LMNT, Thesis, HVMN, Momentous
    (00:19:27) Water: Physical Properties & Chemistry
    (00:26:32) Bonds & Water Phases, “Structured Water”
    (00:34:07) Body, Cells & Water
    (00:36:22) Sponsor: AG1 (Athletic Greens)
    (00:37:37) Water as a Solvent, Temperature & pH
    (00:41:49) Water Transport in Cells, Aquaporin Channels
    (00:49:46) Alkaline/pH Water; Temperature, pH & Water Transport
    (00:55:14) Water Cellular Function, Reactive Oxygen Species (ROS) & Antioxidants
    (01:01:20) Sponsor: InsideTracker
    (01:02:38) Tool: Baseline Hydration
    (01:11:35) Tool: Hydration & Exercise, Galpin Equation
    (01:15:40) Tool: Hydration, Sauna, Humidity & Sweat; Thirst, Caffeine
    (01:19:15) Hydration; Cognitive & Physical Performance 
    (01:23:53) Tool: Water Filtration; Nighttime Urination
    (01:29:35) Tap Water Tests, Disinfection Byproducts (DBPs), Fluoride & Thyroid Health
    (01:37:18) Tool: Water Filters
    (01:44:18) Tool: Resting Tap Water & Sediment
    (01:48:13) Tool: “Hard Water”; Magnesium, Calcium & Cardiovascular Health
    (01:53:40) Water Temperature
    (01:56:42) Water Types: Distilled, Reverse Osmosis, Hydrogen-Enriched
    (02:03:26) Hydrogen-Enriched Water, Magnesium, Optimize Hydration
    (02:11:13) Tool: Molecular Hydrogen Tablets, Water pH
    (02:14:05) Structured Water
    (02:16:39) Tool: Water Pipes, Faucet Filter
    (02:19:42) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter
    Title Card Photo Credit: Mike Blabac
    Disclaimer

    • 2 hrs 22 min
    Dr. Oded Rechavi: Genes & the Inheritance of Memories Across Generations

    Dr. Oded Rechavi: Genes & the Inheritance of Memories Across Generations

    In this episode, my guest is Oded Rechavi, Ph.D., professor of neurobiology at Tel Aviv University and expert in how genes are inherited, how experiences shape genes and remarkably, how some memories of experiences can be passed via genes to offspring. We discuss his research challenging long-held tenets of genetic inheritance and the relevance of those findings to understanding key biological and psychological processes including metabolism, stress and trauma. He describes the history of the scientific exploration of the “heritability of acquired traits” and how epigenetics and RNA biology can account for some of the passage of certain experience-based memories. He discusses the importance of model organisms in scientific research and describes his work on how stressors and memories can be passed through small RNA molecules to multiple generations of offspring in ways that meaningfully affect their behavior. Nature vs. nurture is a commonly debated theme; Dr. Rechavi’s work represents a fundamental shift in our understanding of that debate, as well as genetic inheritance, brain function and evolution.
    For the full show notes, visit hubermanlab.com.
    Thank you to our sponsors
    AG1 (Athletic Greens): https://athleticgreens.com/huberman
    ROKA: https://roka.com/huberman
    HVMN: https://hvmn.com/huberman
    Eight Sleep: https://eightsleep.com/huberman
    InsideTracker: https://www.insidetracker.com/huberman
    Supplements from Momentous
    https://www.livemomentous.com/huberman
    Timestamps
    (00:00:00) Dr. Oded Rechavi
    (00:02:08) Sponsors: ROKA, HVMN, Eight Sleep
    (00:06:04) DNA, RNA, Protein; Somatic vs. Germ Cells
    (00:14:36) Lamarckian Evolution, Inheritance of Acquired Traits
    (00:22:54) Paul Kammerer & Toad Morphology
    (00:28:52) AG1 (Athletic Greens)
    (00:30:06) James McConnell & Memory Transfer
    (00:37:31) Weismann Barrier; Epigenetics 
    (00:45:13) Epigenetic Reprogramming; Imprinted Genes 
    (00:50:43) Nature vs. Nurture; Epigenetics & Offspring
    (00:59:06) Generational Epigenetic Inheritance 
    (01:09:03) Sponsor: InsideTracker
    (01:10:20) Model Organisms, C. elegans
    (01:21:50) C. elegans & Inheritance of Acquired Traits, Small RNAs
    (01:26:02) RNA Interference, C. elegans & Virus Immunity
    (01:34:13) RNA Amplification, Multi-Generational Effects
    (01:38:41) Response Duration & Environment
    (01:47:50) Generational Memory Transmission, RNA
    (01:59:36) Germ Cells & Behavior; Body Cues
    (02:04:48) Transmission of Sexual Choice
    (02:11:22) Fertility & Human Disease; 3-Parent In Vitro Fertilization (IVF); RNA Testing
    (02:17:56) Deliberate Cold Exposure, Learning & Memory
    (02:29:26) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter
    Title Card Photo Credit: Mike Blabac
    Disclaimer

    • 2 hrs 32 min

Customer Reviews

5.0 out of 5
176 Ratings

176 Ratings

mirenma ,

Truly inspiring content

This podcast has taught me countless lessons on health, habits, and love for science. It offers interesting, well prepared information that will change your life. Just wonderful!

Gala Gomez ,

Life changing

I trust what it’s said on this podcast as it’s science based, they look at different studies and always look at both sides of the story.

Everything is well explained and they brought some really important knowledge into my life, so all I can say is thank you! I’m forever subscribed to this podcast.

MaríaJB ,

Magnificent teacher

Hi Andrew, I heard about you thanks to instagram, one person recommended listen to your podcast and It has been a totally positive and each day I learn something new. I couldn’t be more grateful for all the wisdom you share with us.
I’m studying a criminology grade and I would like to know more about the relationship between aggressive behaviour and neurobiology, can you explain us the pathways are involved in this situation? what kind of exercise are useful in order to turn this behaviour? There are some supplements that you recommend to modulate the behaviour and make it more empathy instead of aggressive?
I’m working in my final protect and know your point of view would be great. Thank you very much. 🙏

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