228 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.
Andrew Huberman, Ph.D., is a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. He 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. 
Huberman 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. His lab’s most recent work focuses on the influence of vision and respiration on human performance and brain states such as fear and courage. He also works on neural regeneration and directs a clinical trial to promote visual restoration in diseases that cause blindness. Huberman is also actively involved in developing tools now in use by the elite military in the U.S. and Canada, athletes, and technology industries to optimize performance in high stress environments, enhance neural plasticity, mitigate stress and optimize sleep.  
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 5 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

Huberman Lab Scicomm Media

    • Health & Fitness
    • 4.9 • 139 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.
Andrew Huberman, Ph.D., is a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. He 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. 
Huberman 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. His lab’s most recent work focuses on the influence of vision and respiration on human performance and brain states such as fear and courage. He also works on neural regeneration and directs a clinical trial to promote visual restoration in diseases that cause blindness. Huberman is also actively involved in developing tools now in use by the elite military in the U.S. and Canada, athletes, and technology industries to optimize performance in high stress environments, enhance neural plasticity, mitigate stress and optimize sleep.  
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 5 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

    Dr. Gabrielle Lyon: How to Exercise & Eat for Optimal Health & Longevity

    Dr. Gabrielle Lyon: How to Exercise & Eat for Optimal Health & Longevity

    In this episode, my guest is Dr. Gabrielle Lyon, D.O., a board-certified physician who did her clinical and research training at Washington University in geriatrics and nutrition. She is also an expert in how diet and exercise impact muscle and whole-body health and longevity. Dr. Lyon is a bestselling author and public educator. We discuss how healthy skeletal muscle promotes longevity, brain health, disease prevention, ideal body composition, and the health of other organs and bodily systems.
    She makes specific nutritional recommendations for optimal health: what to eat, how much to eat, the timing of meals, the essential need for adequate quality protein (including animal and plant-based options), supplementation, and how our dietary requirements change with age. She explains why specific types of resistance training are essential to build and maintain muscle and overall metabolic health. She also describes how to include resistance training as part of your exercise regimen — regardless of age or sex. 
    She also provides specific mindset tools to encourage sustained adherence to healthy eating and exercise practices. Women and men of all ages will benefit from Dr. Lyon’s practical, evidence-based protocols to improve muscle and whole-body appearance, function, and health.
    Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.
    Andrew's New Book
    Protocols: An Operating Manual for the Human Body: https://protocolsbook.com
    Thank you to our sponsors
    AG1: https://drinkag1.com/huberman
    Maui Nui Venison: https://mauinuivenison.com/huberman 
    Levels: https://levels.link/huberman 
    Helix Sleep: https://helixsleep.com/huberman
    InsideTracker: https://insidetracker.com/huberman 
    Timestamps
    00:00:00 Protocols Book; Dr. Gabrielle Lyon
    00:03:23 Sponsors: Maui Nui, Levels & Helix Sleep
    00:07:40 Skeletal Muscle & Longevity
    00:11:25 “Under-muscled”, Leucine & Muscle Health
    00:15:55 Muscle Health
    00:19:45 Tool: Carbohydrate Consumption & Activity, Glycogen
    00:25:14 Tools: Nutrition for Healthy Skeletal Muscle, First Meal
    00:31:57 Sponsor: AG1
    00:33:46 Quality Protein, Animal & Plant-Based Proteins
    00:37:36 Dietary Protein Recommendations, Meal Threshold
    00:41:19 Muscle Health & Aging
    00:46:02 Supplements & Creatine; Dietary Protein
    00:50:07 Tool: Dietary Protein Recommendation; Gout & Cancer Risk
    00:52:43 Effects of Dietary Protein & Exercise on Body Composition
    01:03:06 Thermic Effects, Protein 
    01:05:02 Sponsor: InsideTracker
    01:06:14 Protein & Satiety, Insulin & Glucose
    01:12:04 Tool: Older Adults, Resistance Training & Dietary Protein
    01:17:48 Dietary Protein, mTOR & Cancer Risk
    01:21:36 Muscle Span & Aging, Sedentary Behaviors
    01:24:00 Mixed Meals, Protein Quality, Fiber
    01:29:21 Inactivity & Insulin Resistance, Inflammation
    01:38:43 Exercise & Myokines, Brain Health & BDNF
    01:44:11 Tool: Resistance Training Protocols, Hypertrophy, “High Ground”
    01:52:51 High Ground Exercises; Tendon Strength; Training Duration, Blue Zones
    01:58:19 Movement, Exercise & Older Adults
    02:04:25 Tool: Protein Timing & Resistance Training; VO2 Max, Aging, Blood Work
    02:11:13 Supplements: Creatine, Urolithin A, Whey Protein, Fish Oil, Collagen
    02:20:18 Fasting, Older Adults; Tool: Meal Timing
    02:25:18 Animal Proteins & Dairy; Organ Meats, Vegan; Magnesium, Zinc
    02:30:59 Medications & Muscle Health
    02:32:49 Obesity & GLP-1 Analogs, Ozempic, Mounjaro, Skeletal Muscle
    02:40:48 Benefits of Skeletal Muscle & Aging
    02:42:16 Tools: Nutrition & Resistance Training for Muscle Health
    02:45:44 Mindset Tools: Standards vs. Goals; Vulnerability Points
    02:52:00 Mindset Tools: Neutrality; Health & Worth
    03:01:14 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter, Protocols Book
    Disclaimer

    • 3 hrs 3 min
    Perform with Dr. Andy Galpin: Why Muscle Matters & How to Build It

    Perform with Dr. Andy Galpin: Why Muscle Matters & How to Build It

    I'm honored to share Episode 2 of the first season of Perform with Dr. Andy Galpin.
    Dr. Andy Galpin is a tenured full professor at California State University, Fullerton, where he co-directs the Center for Sport Performance and leads the Biochemistry and Molecular Exercise Physiology Laboratory.
    Andy is both a friend and a colleague, and I'm delighted to have assisted in the creation of this podcast. I'm certain you'll both enjoy and learn from it.
    Season 1 features 10 episodes, airing every Wednesday for 10 weeks. Dr. Galpin will cover everything from building strength, the importance of strength for long-term health, the science of breathing, the benefits of sleep extension, genetic testing for personalized training, and nutrition for injury recovery.
    While we have Episode 2 of Perform with Dr. Andy Galpin here, please be sure to subscribe and follow Perform with Dr. Andy Galpin on your preferred platform.
    Show notes for this episode can be found at performpodcast.com.
    Timestamps
    00:00:00 Introduction from Dr. Andrew Huberman
    00:01:06 Skeletal Muscle
    00:04:06 Sponsors: Absolute Rest & Momentous
    00:07:20 Quantity & Quality; Organ System; Health & Performance
    00:12:58 Plasticity, “Look Good, Feel Good, Play Good”; Muscle Types
    00:15:46 What is Muscle?, Muscle Fibers, Tendon
    00:21:37 Muscle Fiber Number, Hyperplasia, Anabolic Steroids, Age
    00:24:03 Myonuclei & Adaptability
    00:26:27 Muscle Fiber Types, Variable Muscle Functions
    00:32:24 Fiber Type & Lifestyle Factors
    00:34:54 Sponsors: David Protein & AG1
    00:37:37 Age & Muscle Loss, Slow vs. Fast-Twitch Fibers; Motor Units
    00:46:36 Muscle Size vs. Muscle Strength, Quantity vs. Quality
    00:50:56 Investigate: Muscle Quantity, Fat-Free Mass Index (FFMI)
    00:56:21 FFMI, Elite Athletes, Muscle Mass
    01:00:59 Muscle Asymmetry; Too Much Muscle Possible?
    01:03:49 Interpret: Muscle Mass, FFMI Calculations & Percentiles
    01:09:28 Tool: Intervene - Increase Muscle Mass, 72-Hour Rule
    01:15:27 Sponsors: Maui Nui & Renaissance Periodization
    01:17:51 Investigate: Muscle Quality & 4 Movement Principles
    01:23:34 Muscle Quality & 3 Performance Principles 
    01:26:42 Interpret: Muscle Speed, Age
    01:32:45 Muscle Power, Vertical Jump, Broad Jump
    01:36:17 Muscle Strength, Powerlifting Elite, Bench Press, Leg Press, Grip Strength
    01:44:05 Increasing Strength, Improve Health & Longevity
    01:46:44 Tool: Intervene - Improve Muscle Quality, 4 Training Principles, 3-to-5 Rule
    01:53:56 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media
    01:56:10 Conclusion from Dr. Andrew Huberman
    Disclaimer

    • 1 hr 56 min
    Dr. Zachary Knight: The Science of Hunger & Medications to Combat Obesity

    Dr. Zachary Knight: The Science of Hunger & Medications to Combat Obesity

    In this episode, my guest is Dr. Zachary Knight, Ph.D., a professor of physiology at the University of California, San Francisco (UCSF), and Howard Hughes Medical Institute (HHMI) investigator. We discuss how the brain controls our sense of hunger, satiety, and thirst. He explains how dopamine levels impact our cravings and eating behavior (amount, food choices, etc) and how we develop and can change our food preferences and adjust how much we need to eat to feel satisfied.
    We discuss factors that have led to the recent rise in obesity, such as interactions between our genes and the environment and the role of processed foods and food combinations. We also discuss the new class of medications developed for the treatment of obesity and diabetes, including the GLP-1 agonists semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro). We discuss how these medications work to promote weight loss, the source of their side effects, and the newer compounds soon to overcome some of those side effects, such as muscle loss.
    Dr. Knight provides an exceptionally clear explanation for our sense of hunger, thirst, and food cravings that translates to practical knowledge to help listeners better understand their relationship to food, food choices, and meal size to improve their diet and overall health.
    For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
    Thank you to our sponsors
    AG1: https://drinkag1.com/huberman 
    BetterHelp: https://betterhelp.com/huberman
    Eight Sleep: https://eightsleep.com/huberman
    Waking Up: https://wakingup.com/huberman
    LMNT: https://drinklmnt.com/huberman
    Timestamps
    00:00:00 Dr. Zachary Knight
    00:02:38 Sponsors: BetterHelp, Helix Sleep & Waking Up
    00:07:07 Hunger & Timescales
    00:11:28 Body Fat, Leptin, Hunger
    00:17:51 Leptin Resistance & Obesity
    00:20:52 Hunger, Food Foraging & Feeding Behaviors, AgRP Neurons
    00:30:26 Sponsor: AG1
    00:32:15 Body Weight & Obesity, Genes & POMC Neurons
    00:39:54 Obesity, Genetics & Environmental Factors
    00:46:05 Whole Foods, Ultra-Processed Foods & Palatability
    00:49:32 Increasing Whole Food Consumption, Sensory Specific Satiety & Learning
    00:58:55 Calories vs. Macronutrients, Protein & Salt
    01:02:23 Sponsor: LMNT
    01:03:58 Challenges of Weight Loss: Hunger & Energy Expenditure
    01:09:50 GLP-1 Drug Development, Semaglutide, Ozempic, Wegovy
    01:19:03 GLP-1 Drugs: Muscle Loss, Appetite Reduction, Nausea
    01:23:24 Pharmacologic & Physiologic Effects; GLP-1 Drugs, Additional Positive Effects
    01:30:14 GLP-1-Plus Development, Tirzepatide, Mounjaro, AMG 133
    01:34:49 Alpha-MSH & Pharmacology
    01:40:41 Dopamine, Eating & Context
    01:46:01 Dopamine & Learning, Water Content & Food
    01:53:23 Salt, Water & Thirst
    02:03:27 Hunger vs. Thirst
    02:05:46 Dieting, Nutrition & Mindset
    02:09:39 Tools: Improving Diet & Limiting Food Intake
    02:14:15 Anti-Obesity Drug Development
    02:17:03 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter
    Disclaimer

    • 2 hrs 18 min
    Perform with Dr. Andy Galpin: How & Why to Strengthen Your Heart & Cardiovascular Fitness

    Perform with Dr. Andy Galpin: How & Why to Strengthen Your Heart & Cardiovascular Fitness

    I'm honored to share the first episode of the new podcast, Perform with Dr. Andy Galpin.
    Dr. Andy Galpin is a tenured full professor at California State University, Fullerton, where he co-directs the Center for Sport Performance and leads the Biochemistry and Molecular Exercise Physiology Laboratory.
    Andy is both a friend and a colleague, and I’m delighted to have assisted in the creation of this podcast. I'm certain you'll both enjoy and learn from it.
    Season 1 features 10 episodes, airing every Wednesday for 10 weeks. Dr. Galpin will cover everything from building strength, the importance of strength for long-term health, the science of breathing, the benefits of sleep extension, genetic testing for personalized training, and nutrition for injury recovery.
    While we have Episode 1 of Perform with Dr. Andy Galpin here, please be sure to subscribe and follow Perform with Dr. Andy Galpin on your preferred platform.
    Show notes for this episode can be found at performpodcast.com.
    Timestamps
    00:00:00 Introduction from Dr. Andrew Huberman
    00:01:07 Heart
    00:03:55 Sponsors: Vitality Blueprint & Rhone
    00:07:27 Muscle Types
    00:09:54 VO2 max, Health & Mortality
    00:15:49 Overall Health, Cardiorespiratory Fitness & All-Cause Mortality
    00:25:23 Sponsor: AG1
    00:26:54 Disease, Health & Mortality
    00:30:02 Cardiac Muscle & Heart
    00:38:29 Cardiac Muscle vs. Skeletal Muscle, Cardiac Advantages
    00:43:53 Pacemakers & Heart Rate, Vagus Nerve
    00:50:35 Why Doesn’t the Heart Get Sore?
    00:54:32 Heart & Exercise, Stroke Volume, Ejection Fraction, Cardiac Output
    00:59:21 Heart Rate Variability
    01:02:41 Sponsors: Momentous & LMNT
    01:06:54 Why Do You Breathe?: Oxygen, Carbon Dioxide & Respiratory Rate
    01:13:37 Respiratory Rate & Stress
    01:15:08 Tool: The “Three I’s”, Investigate: Heart Rate, Respiratory Rate, VO2 Max
    01:19:53 Tool: Interpretation, Resting Heart Rate & Ranges
    01:23:16 Tool: Interpretation: VO2 Max & Ranges
    01:30:45 Athletes & Highest VO2 Max Scores
    01:35:53 Elite Athletes & Context for VO2 Max Scores
    01:41:42 Tool: Intervention, VO2 Max, Varying Exercise Intensities, SAID Principle
    01:48:20 Tool: Varying Exercise Intensity; Intervals & Continuous Training; Frequency
    01:58:18 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media
    01:59:55 Conclusion from Dr. Andrew Huberman
    Disclaimer

    • 2 hrs
    Dr. Jonathan Haidt: How Smartphones & Social Media Impact Mental Health & the Realistic Solutions

    Dr. Jonathan Haidt: How Smartphones & Social Media Impact Mental Health & the Realistic Solutions

    In this episode, my guest is Dr. Jonathan Haidt, Ph.D., professor of social psychology at New York University and bestselling author on how technology and culture impact the psychology and health of kids, teens, and adults. We discuss the dramatic rise of suicide, depression, and anxiety as a result of replacing a play-based childhood with smartphones, social media, and video games.
    He explains how a screen-filled childhood leads to challenges in psychological development that negatively impact learning, resilience, identity, cooperation, and conflict resolution — all of which are crucial skills for future adult relationships and career success. We also discuss how phones and social media impact boys and girls differently and the underlying neurobiological mechanisms of how smartphones alter basic brain plasticity and function. 
    Dr. Haidt explains his four recommendations for healthier smartphone use in kids, and we discuss how to restore childhood independence and play in the current generation. 
    This is an important topic for everyone, young or old, parents and teachers, students and families, to be aware of in order to understand the potential mental health toll of smartphone use and to apply tools to foster skill-building and reestablish healthy norms for our kids.
    For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
    Thank you to our sponsors
    AG1: https://drinkag1.com/huberman 
    Helix Sleep: https://helixsleep.com/huberman
    AeroPress: https://aeropress.com/huberman
    Joovv: https://joovv.com/huberman
    LMNT: https://drinklmnt.com/huberman
    Timestamps
    00:00:00 Dr. Jonathan Haidt
    00:02:01 Sponsors: Helix Sleep, AeroPress & Joovv
    00:06:23 Great Rewiring of Childhood: Technology, Smartphones & Social Media
    00:12:48 Mental Health Trends: Boys, Girls & Smartphones
    00:16:26 Smartphone Usage, Play-Based to Phone-Based Childhood
    00:20:40 The Tragedy of Losing Play-Based Childhood
    00:28:13 Sponsor: AG1
    00:30:02 Girls vs. Boys, Interests & Trapping Kids
    00:37:31 “Effectance,” Systems & Relationships, Animals
    00:41:47 Boys Sexual Development, Dopamine Reinforcement & Pornography
    00:49:19 Boys, Courtship, Chivalry & Technology; Gen Z Development
    00:55:24 Play & Low-Stakes Mistakes, Video Games & Social Media, Conflict Resolution
    00:59:48 Sponsor: LMNT
    01:01:23 Social Media, Trolls, Performance
    01:06:47 Dynamic Subordination, Hierarchy, Boys
    01:10:15 Girls & Perfectionism, Social Media & Performance
    01:14:00 Phone-Based Childhood & Brain Development, Critical Periods
    01:21:15 Puberty & Sensitive Periods, Culture & Identity
    01:23:55 Brain Development & Puberty; Identity; Social Media, Learning & Reward
    01:33:37 Tool: 4 Recommendations for Smartphone Use in Kids
    01:41:48 Changing Childhood Norms, Policies & Legislature
    01:49:13 Summer Camp, Team Sports, Religion, Music
    01:54:36 Boredom, Addiction & Smartphones; Tool: “Awe Walks”
    02:03:14 Casino Analogy & Ceding Childhood; Social Media Content
    02:09:33 Adult Behavior; Tool: Meals & Phones
    02:11:45 Regaining Childhood Independence; Tool: Family Groups & Phones
    02:16:09 Screens & Future Optimism, Collective Action, KOSA Bill
    02:24:52 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Social Media, Neural Network Newsletter
    Disclaimer

    • 2 hrs 26 min
    LIVE EVENT Q&A: Dr. Andrew Huberman at the Brisbane Convention & Exhibition Centre

    LIVE EVENT Q&A: Dr. Andrew Huberman at the Brisbane Convention & Exhibition Centre

    Recently I had the pleasure of hosting a live event in Brisbane, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at the Brisbane Convention & Exhibition Centre.
    Sign up to get notified about future events: https://www.hubermanlab.com/events
    Thank you to our sponsors
    AG1: https://drinkag1.com/huberman
    Eight Sleep: https://eightsleep.com/huberman
    Resources Mentioned

    Huberman Lab Non-Sleep Deep Rest Protocols

    Huberman Lab Guest Series with Dr. Matt Walker

    Huberman Lab Guest Series with Dr. Paul Conti

    Huberman Lab Guest Series with Dr. Andy Galpin

    Dr. Becky Kennedy: Protocols for Excellent Parenting & Improving Relationships of All Kinds

    Perform with Dr. Andy Galpin

    Timestamps
    00:00 Introduction
    00:31 Sponsors: AG1 & Eight Sleep
    03:48 Nicotine Discussion
    07:42 ADHD Management: Tools & Medications
    12:43 Sleep Deprivation & Recovery
    18:54 Understanding & Addressing Burnout
    22:12 Daily Nutrition & Eating Habits
    24:40 Understanding Food & Neural Pathways
    26:21 The Benefits of Elimination Diets
    27:21 Intermittent Fasting & Personal Diet Choices
    28:23 Top Health & Fitness Recommendations
    30:50 The Value of Non-Sleep Deep Rest (NSDR)
    33:08 Testosterone Replacement Therapy Insights
    38:02 Breathing Techniques for Stress & Focus
    41:46 Morning Sunlight & Circadian Rhythms
    43:18 Parenting Tips for a Healthy Start
    49:03 Final Thoughts & Gratitude
    Disclaimer

    • 53 min

Customer Reviews

4.9 out of 5
139 Ratings

139 Ratings

Informative and interestinggg ,

Yantiparazi

THANK YOU!

Lior Marcovich ,

Lior marcovich

I have been listening to this podcast for a few months and I find the discussions tremendously interesting and useful for day to day life. Specially the 6 series with dr. Andy galpin. Thanks dr. Huberman.

yojikopil ,

Andrew Huberman's Podcast is a Must-Listen!

I absolutely love Andrew Huberman's podcast! His insightful discussions on neuroscience, psychology, and personal growth are incredibly enlightening. The way he breaks down complex topics into easily digestible insights is truly remarkable. Each episode leaves me feeling inspired and motivated to apply his teachings to my own life. Huberman's passion for sharing knowledge shines through in every episode, making his podcast a must-listen for anyone interested in understanding the inner workings of the mind and unlocking their full potential.

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