86 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 • 9.3K 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.

    Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing

    Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing

    In this episode, I describe a comprehensive toolkit consisting of behavioral and supplement-based tools that you can customize to enhance the quality, duration and impact of your sleep. This has an enormous positive impact on your overall health and daytime functioning, brain, hormones and immune system. I teach you how to effectively harness light (and darkness), temperature, food, exercise, caffeine, supplements, and digital devices in order to fall asleep faster, stay deeply asleep longer and overall, and achieve better quality sleep. I also describe how these tools can be modified to recover quickly from a poor night’s sleep, jet lag or bouts of shift work. Given that sleep is the foundation of all mental health, physical health and performance, this episode should benefit everyone as it provides an essential toolkit of science-supported, low- to zero-cost strategies that can be tailored to optimize your sleep routine.
    Thank you to our sponsors
    AG1 (Athletic Greens): https://athleticgreens.com/huberman
    InsideTracker: https://insidetracker.com/huberman
    Eight Sleep: https://www.eightsleep.com/huberman
    LMNT: https://drinklmnt.com/huberman
    Supplements from Momentous
    https://www.livemomentous.com/huberman
    For the full show notes, visit hubermanlab.com
    Timestamps
    (00:00:00) Tools to Optimize Sleep
    (00:03:02) Momentous Supplements
    (00:04:16) InsideTracker, Eight Sleep, LMNT
    (00:08:24) Factors to Control Circadian Rhythm & Sleep
    (00:15:10) Morning Tool: Morning Sunlight Viewing, Cortisol
    (00:20:44) Morning Sunlight: Circadian Rhythm, Artificial Lights, Cloudy Days
    (00:26:18) Evaluating Light in Environment, Compensating for Missed Morning Light
    (00:29:26) AG1 (Athletic Greens)
    (00:30:46) Morning Tools: Temperature & Deliberate Cold Exposure, Exercise
    (00:34:58) Timing Caffeine, “Afternoon Crash,” Exercise
    (00:40:08) Timing Eating, Alertness & Circadian Rhythm
    (00:45:20) 3 Daily Critical Periods
    (00:46:49) Afternoons: Naps, Deep Relaxation (NSDR, Self-Hypnosis), Exercise & Body Temperature, Caffeine
    (00:51:59) Afternoon Tools: Viewing Sunlight in Late Afternoon, Evening Light
    (00:56:45) Evening/Night Tools: Overhead Artificial Lights, Light Sensitivity
    (01:04:40) Evening Tools: Hot Bath/Sauna, Temperature & Sleeping Environment
    (01:09:40) Alcohol, THC & Reduced Sleep Quality; CBD, Anxiety & Falling Asleep
    (01:11:45) Sleep Supplements: Magnesium Threonate, Apigenin & Theanine
    (01:16:34) Melatonin Supplementation (Caution)
    (01:17:44) Additional Sleep Supplements: GABA, Glycine, Myo-Inositol & Anxiety
    (01:20:08) Falling Back Asleep: Reveri App, NSDR, Yoga Nidra
    (01:22:55) Staying Asleep: Eye Masks, Ear Plugs, Elevating Feet
    (01:24:58) Tool: Sleep Apnea & Nasal Breathing
    (01:28:20) Sleep Schedule Consistency, Weekends, Compensatory Sleep & Caffeine
    (01:31:14) Tools: Temperature Minimum & Jet Lag, Shift Work & Red Lights
    (01:37:38) Behavioral Tools for 3 Daily Critical Periods
    (01:39:26) Zero-Cost Support, YouTube Feedback, Huberman Lab Clips, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
    Title Card Photo Credit: Mike Blabac
    Disclaimer

    • 1 hr 41 min
    Dr. Emily Balcetis: Tools for Setting & Achieving Goals

    Dr. Emily Balcetis: Tools for Setting & Achieving Goals

    My guest this episode is Dr. Emily Balcetis, PhD, Professor of Psychology at New York University (NYU). Dr. Balcetis’ research focuses on how our perception of the world, particularly our visual perceptions, influences our level and persistence of motivation, how we conceptualize goals, actual goal achievement, and our emotional state as we pursue goals. Dr. Balcetis explains how to best visualize and overcome challenges in pursuit of larger, complex goals. We also discuss the science of how to define goals and intermediate milestones, overcome obstacles, and effectively track progress. This episode highlights science-based, immediately actionable tools that anyone can use to set and achieve physical and/or cognitive goals more effectively.
    Thank you to our sponsors
    AG1 (Athletic Greens): https://athleticgreens.com/huberman 
    Thesis: https://takethesis.com/huberman
    Levels: https://levels.link/huberman
    ROKA: https://roka.com/huberman
    Supplements from Momentous
    https://www.livemomentous.com/huberman
    For the full show notes, visit hubermanlab.com
    Timestamps
    (00:00:00) Dr. Emily Balcetis, Visualization of Goals & Motivation
    (00:03:24) Momentous Supplements
    (00:04:38) Thesis, Levels, ROKA
    (00:08:08) Vision & Motivation
    (00:11:37) Tool: Narrowing Visual Focus & Improving Exercise
    (00:21:39) Adjusting Visual Attention & Perceived Fatigue
    (00:25:14) Tool: Visual Focus “Spotlight”
    (00:27:57) Tool: Goal Gradient Hypothesis, Visual Spotlight to Increase Effort
    (00:33:38) AG1 (Athletic Greens)
    (00:35:00) Defining Goals vs. Accomplishing Goals, Dream Boards & Goal Lists 
    (00:41:28) Tool: How to Setting Better Goals & Identify Obstacles
    (00:46:38) Vision is Unique, Challenging the Visual System, Realistic Goals & Micro-Goals
    (00:57:12) Do Fit People View the World Differently?, States of Body & Visual Experiences
    (01:05:54) Caffeine, Stimulants, Visual Windows & Motivation
    (01:10:13) Tools: Goal Setting & Cognitive (Non-Physical) Goals, Data Collection
    (01:21:54) Year in Review & Memory
    (01:26:32) Visual Tools & Mental Health, Depression & Visual Priming
    (01:31:33) Focusing Attention & Increasing Visual Detail/Resolution
    (01:36:12) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter, Instagram, Twitter, Momentous Supplements
    Title Card Photo Credit: Mike Blabac
    Disclaimer

    • 1 hr 38 min
    The Science & Treatment of Bipolar Disorder

    The Science & Treatment of Bipolar Disorder

    In this episode, I explain the biology, symptoms, causes and types of bipolar disorder (sometimes called bipolar depression). I discuss neuroplasticity and how the brain normally regulates mood, energy, and perceptions; then, I contrast that with the biology of bipolar disorder, which is characterized by extremes of energy and mood, e.g., mania and depression. I outline the mechanisms through which bipolar disorder manifests in the brain, including deficits of interoception and reduced connections between the parietal and limbic systems. I also outline how treatment options (such as lithium) work in part through homeostatic plasticity.’ I discuss not only lithium but also the treatment of bipolar with ketamine, different talk therapies, electroconvulsive therapy, transcranial magnetic stimulation, and nutraceuticals, including Omega-3 and Inositol supplementation. This episode should interest anyone who has or knows someone with bipolar disorder and, more broadly, those interested in how the brain works to create a balance between thoughts, energy levels, focus, and mood.
    Thank you to our sponsors
    InsideTracker: https://insidetracker.com/huberman
    ROKA: https://roka.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) Bipolar Disorder
    (00:02:23) Momentous Supplements
    (00:03:42) Tool: Appetite Suppression & GLP-1, Parallel Pathways, Yerba Mate
    (00:10:23) InsideTracker, ROKA, Blinkist
    (00:14:24) Prevalence & Severity of Bipolar Disorder
    (00:16:30) Bipolar Disorder I, Diagnostic Criteria of Mania
    (00:28:58) Bipolar Disorder II, Individual Variability
    (00:33:07) Bipolar I vs. Bipolar II: Manic, Depressive & Symptom-Free States
    (00:38:20) Consequences of Bipolar Disorder, Heritability
    (00:46:53) Bipolar Disorder vs. Borderline Personality Disorder
    (00:51:51) Mania & Depression, Negative Impacts
    (00:53:06) History of Lithium Treatment
    (01:02:44) Lithium Treatment & Side-Effects
    (01:05:05) Effects of Lithium: BDNF, Anti-inflammatory & Neuroprotection
    (01:10:10) Neural Circuits of Bipolar Disorder, Interoception, Hyper- vs. Hypoactivity
    (01:17:11) Neural States & Mania, Parietal Lobe & Limbic System
    (01:22:58) Homeostatic Plasticity, Synaptic Scaling, Lithium & Ketamine
    (01:36:00) Talk Therapies: Cognitive Behavioral Therapy, Family-Focused Therapy, Interpersonal & Social Rhythm Therapy
    (01:43:18) Electroconvulsive Therapy (ECT), Transcranial Magnetic Stimulation (rTMS)
    (01:48:01) Psylocibin, Cannabis
    (01:51:50) Lifestyle Support, Supplements: Inositol & Omega-3 Fatty Acids
    (02:03:31) Omega-3s, Membrane Fluidity & Neuroplasticity
    (02:06:44) Mania, Creativity & Occupations
    (02:15:33) Bipolar Disorder: Diagnosis, Neural Circuits & Treatment
    (02:17:45) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
    Title Card Photo Credit: Mike Blabac
    Disclaimer

    • 2 hr 19 min
    Dr. Charles Zuker: The Biology of Taste Perception & Sugar Craving

    Dr. Charles Zuker: The Biology of Taste Perception & Sugar Craving

    My guest this episode is Dr. Charles Zuker, PhD, Professor of Biochemistry, Molecular Biophysics and Neuroscience at Columbia University and an Investigator with the Howard Hughes Medical Institute. Dr. Zuker is the world’s leading expert in the biology of taste, thirst and craving. His laboratory explores the mechanisms of taste perception, focusing on how our conscious and unconscious processing of specific foods and nutrients guide our actions and behaviors. We discuss the neural circuits of taste, the “gut-brain axis,” the basis of food cravings and the key difference between wanting (craving) and liking (perceiving) sugar. We also explore how taste perception relates to specific food satiety, thirst, to our emotions, and expectation. We also consider how sugar containing and highly-processed foods can hijack the natural balance of the taste and digestive systems. Dr. Zuker provides a true masterclass in the biology of taste and perception that ought to be of interest to anyone curious about how the brain works, our motivated behaviors and the neural, chemical perceptual aspects of the mind.
    Thank you to our sponsors
    Thesis: https://takethesis.com/huberman
    ROKA: https://roka.com/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) Dr. Charles Zuker & Taste Perception
    (00:03:05) Momentous Supplements
    (00:04:35) Thesis, ROKA, Helix Sleep
    (00:08:35) Sensory Detection vs. Sensory Perception
    (00:11:48) Individual Variations within Perception, Color
    (00:16:20) Perceptions & Behaviors
    (00:20:19) The 5 Taste Modalities
    (00:26:18) Aversive Taste, Bitter Taste
    (00:28:00) Survival-Based & Evolutionary Reasons for Taste Modalities, Taste vs. Flavor
    (00:30:14) Additional Taste Modalities: Fat & Metallic Perception
    (00:34:02) Tongue “Taste Map,” Taste Buds & Taste Receptors 
    (00:39:34) Burning Your Tongue & Perception
    (00:42:54) The “Meaning” of Taste Stimuli, Sweet vs. Bitter, Valence
    (00:51:55) Positive vs. Negative Neuronal Activation & Behavior
    (00:56:16) Acquired Tastes, Conditioned Taste Aversion 
    (01:01:44) Olfaction (Smell) vs. Taste, Changing Tastes over One’s Lifetime
    (01:09:14) Integration of Odor & Taste, Influence on Behavior & Emotion
    (01:17:26) Sensitization to Taste, Internal State Modulation, Salt
    (01:24:05) Taste & Saliva: The Absence of Taste
    (01:28:10) Sugar & Reward Pleasure Centers; Gut-Brain Axis, Anticipatory Response
    (01:36:23) Vagus Nerve
    (01:43:09) Insatiable Sugar Appetite, Liking vs. Wanting, Gut-Brain Axis
    (01:52:03) Tool: Sugar vs. Artificial Sweeteners, Curbing Appetite
    (01:54:06) Cravings & Gut-Brain Axis 
    (01:57:30) Nutrition, Gut-Brain Axis & Changes in Behavior
    (02:01:53) Fast vs. Slow Signaling & Reinforcement, Highly Processed Foods 
    (02:10:38) Favorite Foods: Enjoyment, Sensation & Context
    (02:15:58) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
    Title Card Photo Credit: Mike Blabac
    Disclaimer

    • 2 hr 17 min
    Optimize & Control Your Brain Chemistry to Improve Health & Performance

    Optimize & Control Your Brain Chemistry to Improve Health & Performance

    In this episode, I explain the biological roles of the four major neuromodulators—dopamine, epinephrine (aka adrenaline), serotonin, and acetylcholine—and describe how these neuromodulators impact a wide variety of mental states and behaviors, including focus, creativity, motivation, drive, learning, alertness, mood, relationships, and feelings of well-being. Then, with that foundational understanding in mind, I describe a potent toolkit of science-supported behavioral, nutrition, and supplementation tools that can be used to increase baseline levels of individual neuromodulators and that can be modified for specific goals. This episode summarizes low-or-no-cost, actionable, science-based tools that can benefit anyone in order to enhance their levels of brain chemicals and improve mental health, physical health, and performance.
    Thank you to our sponsors
    AG1 (Athletic Greens): https://athleticgreens.com/huberman
    Thesis: https://takethesis.com/huberman
    InsideTracker: https://insidetracker.com/huberman
    Supplements from Momentous
    https://www.livemomentous.com/huberman.
    For the full show notes, visit hubermanlab.com.
    Timestamps
    (00:00:00) Optimizing Neurochemicals to Improve Health
    (00:03:40) Momentous Supplements
    (00:05:30) Sleep & Maintaining Healthy Metabolism
    (00:09:52) Tools: How to Wake Up Earlier, Night Owls
    (00:19:32) AG1 (Athletic Greens), Thesis, InsideTracker
    (00:22:05) Nervous System Overview
    (00:31:32) How Neuromodulators Work  
    (00:34:24) Baseline Neuromodulator Levels, 3 Daily Phases
    (00:42:15) Hormones Modulate Neuromodulators
    (00:52:12) The 4 Major Types of Neuromodulators
    (01:01:45) Tool Kit 1: Increase Baseline Dopamine & Focus
    (01:08:52) Tyrosine-rich Foods & Dopamine
    (01:10:59) Dopamine Supplementation: Mucuna Pruriens, L-tyrosine & Phenylethylamine
    (01:16:00) Deliberate Cold Exposure & Dopamine
    (01:21:12) Tool Kit 2: Additional Tips to Increase Dopamine
    (01:26:10) Tool Kit 3: Increase Epinephrine (Adrenaline) & Alertness
    (01:34:34) Tool Kit 4: Increase Acetylcholine & Attention/Learning; Choline-rich Foods
    (01:37:29) Acetylcholine Supplements: Nicotine, Alpha GPC, Huperzine  
    (01:44:47) Tool Kit 5: Behavior to Increase Focus & Acetylcholine
    (01:46:56) Tool Kit 6: Behavior to Increase Serotonin & Feelings of Well-being  
    (01:50:51) Tools: Tryptophan-Rich Foods & Serotonin
    (01:53:31) Tools: Serotonin Supplements: Cissus Quadrangularis, 5-HTP, Myo-inositol
    (02:02:14) Use the Neurochemical Toolkit to Meet Individual Goals
    (02:06:44) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
    Title Card Photo Credit: Mike Blabac
    Disclaimer

    • 2 hr 9 min
    Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools

    Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools

    My guest this episode is Jeff Cavaliere, MSPT CSCS, a world-class physical therapist and Certified Strength & Conditioning Specialist. Jeff has coached athletes ranging from novice to professional and has taught science-based physical training protocols to tens of millions of everyday people via his enormously clear and actionable online programs. Jeff is a true expert on proper resistance and cardiovascular training, injury prevention and rehabilitation and has extensive knowledge on proper form, posture, nutrition and supplementation. We discuss how to best design and optimize a physical training program to achieve your specific goals. We also discuss how to build and leverage mental focus during workouts, when and how to stretch, pain management and enhancing workout recovery and sleep, and how to personalize your training and nutrition program over time. Jeff’s knowledge and science-based approach ought to benefit everyone in reaching their desired fitness, aesthetic and overall health goals.
    Thank you to our sponsors
    AG1 (Athletic Greens): https://athleticgreens.com/huberman
    Eight Sleep: https://www.eightsleep.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) Jeff Cavaliere, Physical Training
    (00:03:27) Momentous Supplements, AG1 (Athletic Greens), Eight Sleep, ROKA
    (00:08:38) Tool: A Fitness Plan for General Health
    (00:13:27) Tool: Optimizing Body Part Training Splits
    (00:20:12) Two-a-Day Training
    (00:22:33) Cardiovascular Conditioning, High-Intensity Interval Training (HIIT) & Skills
    (00:28:24) Tool: Mind-Muscle Connection, The Cavaliere Cramp Contraction Test
    (00:35:05) “Muscularity” & Resting Tone
    (00:41:31) Tool: Muscle Recovery & Soreness, Grip Strength
    (00:50:39) Sleep & Sleep Position
    (00:57:24) Active (Dynamic) vs. Passive Stretching, Timing & Healing Muscle
    (01:07:23) Tool: Jumping Rope
    (01:12:56) Internal & External Rotation, Upright Row vs. High Pull
    (01:24:27) Back Pain Relief & Medial Glutes, Body Pain & Origins
    (01:37:39) Tool: Properly Holding Weights & Deepening Grip
    (01:43:54) Tool: Physical Recovery, Heat & Cold Exposure
    (01:47:19) Tool: Record Keeping for Training Performance & Rest Time
    (01:51:47) Nutrition Principles & Consistency, Processed Foods & Sugar
    (02:00:15) Tool: “Plate Eating”: Protein, Fibrous & Starchy Carbohydrates
    (02:11:25) Training in Men vs. Women, Training for Kids & Adolescents
    (02:18:05) Tool: Pre- and Post-Training Nutrition
    (02:26:30) Intensity & Training Consistency
    (02:29:53) AthleanX, Jesse Laico & Fitness Journeys
    (02:38:27) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
    Title Card Photo Credit: Mike Blabac
    Disclaimer

    • 2 hr 40 min

Customer Reviews

4.9 out of 5
9.3K Ratings

9.3K Ratings

jilltowens ,

Amazing podcast!

I started listening strictly for better guidance on my cold plunges (deliberate cold immersion), but have continued to become more an avid follower and now listen to more and more various topics. I have loved gaining new scientific information for creating healthier lifestyle habits. I’m not a “science person,” but he lays out the info in a clear, concise way that even someone like me can follow along and easily comprehend. 😊 Thank you for all of the amazing information you provide!

Bundivine ,

I particularly like his voice

I love listening to this podcast. As great as the content is, other podcasts out there have great content, sometimes I just can’t listen if the narrator doesn’t speak well.

On the mechanisms; The way Andrew Huberman explains the science and the way it can help to change our nervous systems has been my favorite part.

Alpinecowboy ,

Life(style) changing.

Dr. Huberman truly delivers the goods. This podcast is rich with clear and simple ways to improve the quality and richness of the human machine and experience. The content is clear, actionable and backed up by research (which he and his guests frequently reference so it is simple to investigate further and learn more if inclined). I find myself listening to episodes multiple times which I only do otherwise with 99% Invisible and This American Life. I try not to have favorites, but this one of my favorites.

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