226 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
    • 4.8 • 22.5K 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. 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 hr 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 hr
    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 hr 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
    Dr. Mary Claire Haver: How to Navigate Menopause & Perimenopause for Maximum Health & Vitality

    Dr. Mary Claire Haver: How to Navigate Menopause & Perimenopause for Maximum Health & Vitality

    In this episode, my guest is Dr. Mary Claire Haver, M.D., a board-certified OB/GYN and an expert on women’s health and menopause. We discuss the biology and symptoms of perimenopause and menopause and their effects on body composition, cardiometabolic health, mental health, and longevity. She explains the lifestyle factors, including nutrition, resistance training, sleep, and supplements, that can better prepare women for and improve symptoms of both perimenopause and menopause. We also discuss hormone replacement therapy (HRT) and whether HRT impacts the incidence of breast cancer or can affect cardiovascular health.
    We also discuss contraception, cellulite, polycystic ovary syndrome (PCOS), and how to reduce the risk of osteoporosis. This episode is rich in actionable information related to what is known about menopause and perimenopause and the stages before, allowing women of all ages to best navigate these life stages.
    For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
    Thank you to our sponsors
    AG1: https://drinkag1.com/huberman 
    AeroPress: https://aeropress.com/huberman 
    Eight Sleep: https://eightsleep.com/huberman 
    BetterHelp: https://betterhelp.com/huberman 
    InsideTracker: https://insidetracker.com/huberman 
    Timestamps
    00:00:00 Dr. Mary Claire Haver
    00:02:04 Sponsors: AeroPress, Eight Sleep & BetterHelp
    00:06:26 Menopause, Age of Onset
    00:09:50 Perimenopause, Hormones & “Zone of Chaos”
    00:14:42 Perimenopause, Estrogen & Mental Health
    00:20:04 Perimenopause Symptoms; Tool: Lifestyle Factors & Ovarian Health
    00:25:26 Early Menopause, Premature Ovarian Failure; Estrogen Therapy
    00:29:42 Sponsor: AG1
    00:31:31 Contraception, Transdermal, IUDs; Menopause Onset, Freezing Eggs
    00:38:18 Women’s Health: Misconceptions & Research
    00:45:01 Tool: Diet, Preparing for Peri-/Menopause; Visceral Fat
    00:48:31 Tools: Body Composition, Muscle & Menopause, Protein Intake
    00:51:42 Menopause: Genetics, Symptoms; Tools: Waist-to-Hip Ratio; Gut Microbiome
    00:58:22 Galveston vs. Mediterranean Diet, Fasting, Tool: Building Muscle
    01:05:18 Sponsor: InsideTracker
    01:06:29 Hot Flashes; Estrogen Hormone Replacement Therapy (HRT), Breast Cancer Risk & Cognition
    01:15:36 Estrogen HRT, Cardiovascular Disease, Blood Clotting; “Meno-posse”
    01:24:00 Estrogen & Testosterone: Starting HRT & Ranges
    01:30:36 Other Hormones, Thyroid & DHEA; Local Treatment, Urinary Symptoms
    01:37:57 OB/GYN Medical Education & Menopause
    01:41:30 Supplements, Fiber, Tools: Osteoporosis “Prevention Pack”
    01:46:53 Collagen, Cellulite, Bone Density
    01:51:42 HRT, Vertigo, Tinnitus, Dry Eye; Conditions Precluding HRT 
    01:55:27 Polycystic Ovary Syndrome (PCOS) & Treatment; GLP-1, Addictive Behaviors
    02:01:55 Post-menopause & HRT, Sustained HRT Usage
    02:04:58 Mental Health, Perimenopause vs. Menopause; Sleep Disruptions, Alcohol
    02:09:09 Male Support; Rekindle Libido
    02:12:46 HRT Rash Side-Effect; Acupuncture; Visceral Fat
    02:16:24 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter
    Disclaimer

    • 2 hr 18 min
    Dr. Diego Bohórquez: The Science of Your Gut Sense & the Gut-Brain Axis

    Dr. Diego Bohórquez: The Science of Your Gut Sense & the Gut-Brain Axis

    In this episode, my guest is Dr. Diego Bohórquez, PhD, professor of medicine and neurobiology at Duke University and a pioneering researcher into how we use our ‘gut sense.’ He describes how your gut communicates to your brain and the rest of your body through hormones and neural connections to shape your thoughts, emotions, and behaviors. He explains how your gut senses a range of features such as temperature, pH, the macro- and micronutrients in our foods, and much more and signals that information to the brain to affect our food preferences, aversions, and cravings.
    Dr. Bohórquez describes his early life in the Amazon jungle and how exposure to traditional agriculture inspired his unique expertise combining nutrition, gastrointestinal physiology, and neuroscience. We discuss how the gut and brain integrate sensory cues, leading to our intuitive “gut sense” about food, people, and situations. This episode provides a scientific perspective into your gut sense to help you make better food choices and, indeed, to support better decision-making in all of life.
    For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
    Thank you to our sponsors
    AG1: https://drinkag1.com/huberman
    Joovv: https://joovv.com/huberman
    LMNT: https://drinklmnt.com/huberman
    Helix Sleep: https://helixsleep.com/huberman
    InsideTracker: https://insidetracker.com/huberman
    Timestamps
    00:00:00 Dr. Diego Bohórquez
    00:02:37 Sponsors: Joovv, LMNT & Helix Sleep; YouTube, Spotify & Apple Subscribe
    00:06:49 Gut-Brain Axis
    00:11:35 Gut Sensing, Hormones
    00:15:26 Green Fluorescent Protein; Neuropod Cells & Environment Sensing
    00:26:57 Brain & Gut Connection, Experimental Tools & Rabies Virus
    00:35:28 Sponsor: AG1
    00:37:00 Neuropod Cells & Nutrient Sensing
    00:43:55 Gastric Bypass Surgery, Cravings & Food Choice
    00:51:14 Optogenetics; Sugar Preference & Neuropod Cells
    01:00:29 Gut-Brain Disorders, Irritable Bowel Syndrome
    01:03:03 Sponsor: InsideTracker
    01:04:04 Gut & Behavior; Gastric Bypass, Cravings & Alcohol
    01:07:38 GLP-1, Ozempic, Neuropod Cells
    01:11:46 Food Preference & Gut-Brain Axis, Protein
    01:21:35 Protein & Sugar, Agriculture & ‘Three Sisters’
    01:25:16 Childhood, Military School; Academics, Nutrition & Nervous System
    01:36:15 Plant Wisdom, Agriculture, Indigenous People
    01:41:48 Evolution of Food Choices; Learning from Plants
    01:48:15 Plant-Based Medicines; Amazonia, Guayusa Ritual & Chonta Palm
    01:56:58 Yerba Mate, Chocolate, Guayusa
    02:00:22 Brain, Gut & Sensory Integration; Variability
    02:06:01 Electrical Patterns in Gut & Brain, “Hangry”
    02:12:43 Gut Intuition, Food & Bonding; Subconscious & Superstition
    02:22:00 Vagus Nerve & Learning, Humming
    02:26:46 Digestive System & Memory; Body Sensing
    02:32:51 Listening to the Body, Meditation
    02:40:12 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter
    Disclaimer

    • 2 hr 42 min

Customer Reviews

4.8 out of 5
22.5K Ratings

22.5K Ratings

kmehawkeye ,

Smartphone episode

Wow. This is your most relatable episode. You are 100% right that the socials for teens is NOT a happy dopamine hit! My son agrees, it is all to “keep up”. Such a great discussion!

SmeddyMutt ,

Rich kid charlatan peddles supplements and myths under the banner of “science”

Andrew is a fraud. A rather obvious one. He’s good at marketing. Real scientists are busy doing real science. Not playing one on tv 24-7. This show is full of myth and nonsense all peddled under the banner of “science.” You’d have to be scientifically illiterate to fall for it. But please buy my overpriced supplements.

TreesThomp ,

trash

Also wack

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