119 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

    • Health & Fitness
    • 4.9 • 12.8K 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.

    GUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles

    GUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles

    In this episode 2 of a 6-part special series, Dr Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains optimal protocols for increasing strength and causing hypertrophy (muscle growth), as well as for increasing speed and power. He explains the training principles and underlying mechanisms for reaching these goals. Our conversation covers a breadth of training topics, including selecting the number of repetitions, sets, inter-set and inter-workout rest periods, warm-ups, exercise cadence, breathing, stretching, recovery, training frequency, overcoming plateaus, nutrition, and he gives specific examples of exercises for power, strength, and hypertrophy.
    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
    Levels: https://levels.link/huberman
    InsideTracker: https://www.insidetracker.com/huberman
    Supplements from Momentous
    https://www.livemomentous.com/huberman
    Timestamps
    (00:00:00) Benefits of Strength & Hypertrophy Training, Aging
    (00:10:52) Strength & Hypertrophy Training, Aesthetics 
    (00:14:02) Momentous, Eight Sleep, Levels
    (00:17:48) Strength vs. Hypertrophy Training: Adaptations
    (00:22:42) Ligaments, Tendons & Resistance Training
    (00:28:05) Bone Strength & Resistance Training, Age, Women
    (00:32:38) Strength Training & Major Adaptations
    (00:41:32) AG1 (Athletic Greens) 
    (00:42:25) Hypertrophy Training & Major Adaptations; Protein Synthesis
    (00:45:56) Endurance vs. Strength Training & Cell Signaling, Protein Synthesis
    (00:52:26) Muscle Hypertrophy, Sarcoplasmic Hypertrophy
    (00:56:37) Muscle Physiology & Plasticity, Muscle “Memory”
    (01:04:00) Non-Negotiables & Modifiable Variables of Exercise Training
    (01:11:51) InsideTracker
    (01:12:53) Tool: Speed & Power Training, “3 to 5” Approach, Periodization, Planning 
    (01:22:02) Warming Up & Training, Dynamic Movements
    (01:30:55) Strength vs. Hypertrophy Repetition Cadence, Triphasic Training
    (01:44:03) Tool: Breathing & Training, Valsalva Technique
    (01:53:22) Tool: Training Auto-Regulation, Specificity vs. Variation, Prilepin's Chart
    (02:02:35) Training to Failure, Exercise Selection & Recovery, Standardization
    (02:13:45) Tool: Power vs. Strength Training & Modifiable Variables; Supersets 
    (02:24:22) Sets & Rest Periods; Stretching
    (02:28:48) Tools: Power Training & Modifiable Variables; Examples
    (02:30:16) Tools: Strength Training & Modifiable Variables, Cluster Sets, Dynamic Variable Sets
    (02:40:44) Power & Strength Training Protocols
    (02:43:37) Intention, Focus & Exercise
    (02:47:29) Hypertrophy Training Program, Muscle Growth & Signaling 
    (02:55:12) Tools: Hypertrophy Training & Modifiable Variables; Examples
    (03:03:02) Balanced Muscle Development & Hypertrophy
    (03:09:04) Tools: Hypertrophy Training & Modifiable Variables; Splits
    (03:23:08) “Non-Responders” & Exercise Plateaus, Volume
    (03:27:06) Hypertrophy, Repetition & Rest Ranges, Muscle Failure, “Chaos Management”
    (03:37:39) Frequency & Workout Duration, Splits
    (03:44:52) Training Frequency, Infrequent Training, Intermediate Repetition Ranges
    (03:55:22) Hypertrophy, Muscle Damage & Recovery
    (04:01:15) Combining Cardiovascular & Hypertrophy Training, Interference Effect
    (04:06:22) Hypertrophy Training Protocols 
    (04:12:06) Tool: Neck & Rear Deltoid Exercises, Stabilization & Hypertrophy
    (04:14:42) Hypertrophy: Reps, Sets & Progression, “Hidden” Stressors, Exercises to Avoid
    (04:21:09) Deliberate Cold Exposure & Hypertrophy vs. Strength
    (04:26:41) Nutrition, Timing & Strength/Hypertrophy; Creatine
    (04:38:04) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter
    Title Card Photo Credit: Mike Blabac
    Disclaimer

    • 4 hr 39 min
    How to Optimize Fertility in Both Males & Females

    How to Optimize Fertility in Both Males & Females

    In this episode, I discuss the mechanisms by which human eggs and sperm are generated, the ovulatory/menstrual cycle, the conception process and overall fertility in males and females. I also explain how, regardless of whether you seek to conceive children, optimizing egg and sperm health is directly related to vitality and longevity. I cover the nutrition-based, behavioral, supplement-based and prescription approaches to optimizing egg and sperm health, the ovulatory/menstrual cycle and fertility. In addition, I explain lifestyle choices that greatly assist or harm fertility—several of which are very surprising. I provide science-based protocols for those trying to conceive children. The tools and principles I discuss can also improve overall vitality and longevity in all people, regardless of age. 
    For the full show notes, visit hubermanlab.com.
    Thank you to our sponsors
    AG1 (Athletic Greens): https://athleticgreens.com/huberman
    Maui Nui: https://mauinuivenison.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) Fertility, Vitality & Longevity
    (00:04:24) Maui Nui Venison, Eight Sleep, Momentous
    (00:08:20) Eggs & Sperm, Genes, Fertilization
    (00:18:28) Puberty: Gonadotropin Releasing Hormone (GnRH), Melatonin & Leptin
    (00:23:38) Onset Trends of Puberty, Odors Effects
    (00:31:24) Female Puberty, Luteinizing Hormone (LH), Follicle Stimulating Hormone (FSH)
    (00:35:25) AG1 (Athletic Greens)
    (00:36:34) Ovulatory & Menstrual Cycle
    (00:40:36) Follicular Phase: Egg Maturation & Ovulation, FSH & Estrogen
    (00:51:09) Luteal Phase: Progesterone & Estrogen, Menstruation
    (00:58:14) Ovulation & Libido; Luteal Phase & Malaise; Individual Variability
    (01:03:14) InsideTracker
    (01:04:18) Sex Chromosomes, Sperm
    (01:11:40) Tool: Testicular Temperature & Fertility
    (01:17:22) Sperm Production, Seminal Fluid, Vasectomy
    (01:24:07) Sperm Cells, Mitochondria & Motility, Intercourse Frequency & Fertilization
    (01:28:31) Sperm Production, GnRH, FSH, LH & Testosterone
    (01:36:21) Ejaculate Quality, Sperm Counts, Fertilization, Ectopic Pregnancy
    (01:44:14) Tool: Sexual Intercourse Frequency & Fertilization
    (01:53:24) Tools: Tracking Ovulation, Libido, Lubricants
    (01:56:42) Fecundability: Egg Quality & Woman’s Age, Cumulative Pregnancy Rate
    (02:08:17) Miscarriages, Chromosomal Abnormalities
    (02:11:23) Female Fertility: Age, Follicle Testing & Anti-Mullerian Hormone (AMH) Testing
    (02:18:51) Male Fertility: Sperm Analysis, Age
    (02:24:52) Fertility & Hormone Analysis, Age
    (02:29:07) Fertility Effects of Sleep, Cortisol/Stress, Cannabis/Nicotine & Alcohol
    (02:42:40) Fertility, Sexually Transmitted Infections (STIs), Viral Infection & Cystic Fibrosis
    (02:47:42) Tool: Testicular Temperature & Fertility
    (02:51:26) Tool: Phones & Sperm Quality
    (02:58:06) Deliberate Cold Exposure & Fertility, Testicular Temperature, Cortisol/Stress
    (03:05:43) Fertility, Exercise & Mitochondrial Health; Intermittent Fasting
    (03:14:46) Testosterone Replacement Therapy & Sperm Production; Supplements
    (03:20:36) Sex Determination in Offspring, In Vitro Fertilization (IVF), Sperm Fractions
    (03:32:23) Postcoital Female Position & Fertilization, Sperm Quality
    (03:36:57) Cannabis & Sperm Motility, Libido, Pregnancy
    (03:42:33) Acupuncture, Fertility & Pregnancy
    (03:49:25) Fertility Supplements: L-Carnitine & Allicin, Coenzyme Q10
    (03:56:18) Fertility Supplements: Inositol, Omega 3 Fatty Acids
    (04:02:50) Supplements for Hormones: Tongkat Ali, Shilajit, Zinc
    (04:13:02) Fertility & Prescription Medications
    (04:16:44) Human Reproduction & Fertility
    (04:20:12) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
    Disclaimer
    Title Card Photo Credit: Mike Blabac

    • 4 hr 22 min
    GUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness

    GUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness

    In this episode 1 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains the 9 different types of exercise adaptations that can be used to transform the functional capacities and aesthetics of our body, and benefits each adaptation has for our health. He explains the best evidence-based protocols to optimize your progress in building strength, endurance, muscle growth, flexibility and for optimal recovery, and he provides zero-cost and low-cost tests to assess all aspects of your physical fitness. This episode provides a foundation and tools for establishing a comprehensive assessment of your current fitness level, allowing you to select the ideal fitness programs to implement toward your goals. Subsequent episodes 2-6 in this special series explain goal-directed protocols to reach those goals.
    For the full show notes, visit hubermanlab.com.
    Thank you to our sponsors
    AG1 (Athletic Greens): https://athleticgreens.com/huberman
    LMNT: https://drinklmnt.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. Andy Galpin
    (00:02:04) Assessing Fitness 
    (00:05:40) 9 Exercise-Induced Adaptations 
    (00:10:56) Assessing Fitness Levels per Category; Fat Loss & Health
    (00:13:33) Momentous, LMNT, Eight Sleep
    (00:17:20) Lifetime Endurance Training: VO2 Max & Other Health Metrics
    (00:26:10) Genetics vs. Lifestyle, Endurance Training & Identical Twins
    (00:33:49) Aging, Muscle Fibers & Exercise
    (00:37:12) Lifetime Strength Training & Outcomes 
    (00:39:58) AG1 (Athletic Greens)
    (00:40:51) Exercise Physiology History; Strength Training Popularity
    (00:51:26) Bodybuilding & Misconceptions; Circuit/Group Training 
    (00:57:22) Women & Weight Training
    (01:04:19) Exercise Physiology History & Current Protocol Design
    (01:06:15) InsideTracker
    (01:07:18) Movement/Skill Test
    (01:12:38) Speed Test, Power Test
    (01:18:42) Strength Test
    (01:27:16) Hypertrophy Test
    (01:29:38) Muscular Endurance Test, Push-Up
    (01:36:23) Anaerobic Capacity Test, Heart Rate
    (01:39:29) Maximal Heart Rate Test, VO2 Max
    (01:42:42) Long Duration Steady State Exercise Test
    (01:44:00) Fitness Testing Frequency & Testing Order
    (01:52:44) VO2 Max Measurements
    (01:58:04) Protocols for the 9 Adaptations
    (01:59:58) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter
    Disclaimer
    Title Card Photo Credit: Mike Blabac

    • 2 hr 1 min
    Rick Rubin: How to Access Your Creativity

    Rick Rubin: How to Access Your Creativity

    My guest is Rick Rubin, one of the most renowned music producers of all time, known for his work with a wide range of artists, including Run DMC, Public Enemy, Beastie Boys, Red Hot Chili Peppers, JayZ, Adele, Johnny Cash, LL Cool J, Slayer, Neil Young, Ye (formerly Kayne West), Tom Petty, and many more. He is also the author of a new book, "The Creative Act: A Way of Being," which explores the creative process and how to access creativity. We discuss topics such as finding inspiration, the role of feelings as guideposts, learning from observing nature, balancing self-doubt and anxiety, and adopting new perspectives to channel the creative process. Rick also shares his thoughts on using deadlines, eliminating distractions, and how our experiences and emotions influence the creative process. Additionally, we discuss his love for professional wrestling. Our conversation can be applied to any activity or profession to access creativity.
    For the full show notes, visit hubermanlab.com.
    Thank you to our sponsors
    AG1 (Athletic Greens): https://athleticgreens.com/huberman
    Maui Nui: https://mauinuivenison.com/huberman
    Thesis: https://takethesis.com/huberman
    WHOOP: https://join.whoop.com/huberman
    InsideTracker: https://www.insidetracker.com/huberman
    Supplements from Momentous
    https://www.livemomentous.com/huberman
    Timestamps
    (00:00:00) Rick Rubin
    (00:04:08) Maui Nui Venison, Thesis, WHOOP, Momentous
    (00:08:23) Creativity & Ideas, Cloud Analogy 
    (00:12:26) Language & Creativity; Kids
    (00:17:36) Feelings & Creative Ideas
    (00:22:01) Rules, Choice & Art; Personal Taste & Other’s Opinions 
    (00:30:20) Changing Perspective & Creativity
    (00:33:55) AG1 (Athletic Greens)
    (00:35:04) Scientific Knowledge; Opinions & Art
    (00:41:27) Finishing Projects; The Source & Nature
    (00:47:40) Perception Filters, Contrast & Novelty
    (00:58:42) Music & Identity, Evolving Tastes
    (01:03:03) InsideTracker
    (01:04:14) Focus, Disengaging & Subconscious; Anxiety 
    (01:13:22) Collaboration, Art & Rigorous Work
    (01:18:26) Process & “Cloud”; Perception & Storytelling
    (01:29:13) Limited Resolution, Considering the Inverse
    (01:35:38) Wrestling, Energy & Reality; Dopamine 
    (01:49:43) Wrestling, Style & Performance
    (01:52:40) Resetting Energy & Nature; Nostalgia
    (02:01:56) Sleep, Waking Up & Sunlight, Capturing Ideas
    (02:08:16) Creative Work Phases; Structure & Deadlines
    (02:15:32) Self-Doubt & Performance
    (02:19:13) Predictability & Surprise, Authenticity  
    (02:25:02) Past Experiences, Other’s Opinions 
    (02:29:42) Public Opinion & Science: Light, Acupuncture & Nutrition 
    (02:39:44) “Look for Clues”, Belief Effects 
    (02:46:25) Attention, Emotion & Art
    (02:48:07) Mantra Meditation, Awareness Meditation 
    (02:57:33) Rick Rubin Questions, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
    Disclaimer
    Title Card Photo Credit: Mike Blabac

    • 3 hr
    AMA #3: Adaptogens, Fasting & Fertility, Bluetooth/EMF Risks, Cognitive Load Limits & More

    AMA #3: Adaptogens, Fasting & Fertility, Bluetooth/EMF Risks, Cognitive Load Limits & More

    Welcome to a sneak peek of the third Ask Me Anything (AMA) episode, part of Huberman Lab Premium.
    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
    00:00:00 Introduction
    00:01:27 Adaptogens [Justine Bevilacqua]
    00:29:42 Huberman Lab Premium
    In the full 1.5 hour+ AMA episode, we discuss:

    Caloric restriction in fertile women

    Cognitive load limits

    Potential risks of Bluetooth, Wi-Fi, EMFs

    Creatine and aging


    Title Card Photo Credit: Mike Blabac
    Disclaimer

    • 32 min
    Developing a Rational Approach to Supplementation for Health & Performance

    Developing a Rational Approach to Supplementation for Health & Performance

    In this episode, I explain how to design a supplementation protocol to support maximum mental and physical health and performance depending on your specific needs, nutrition, lifestyle and finances. When most people hear about “supplements,” they think they are vitamin supplements, but there are many compounds that are powerful and sold over-the-counter that can enhance our health in performance and that can’t be obtained from foods. First, I discuss “foundational” supplements to support overall health, including water and fat-soluble vitamins, minerals, digestive enzymes, adaptogens, and prebiotics/probiotics. Then I explain how to use single-ingredient supplements to enhance specific aspects of your physiology, such as aiding sleep, cognitive enhancement, and focus supporting healthy hormone levels (e.g., testosterone, estrogen and growth hormone, thyroid). Finally, I explain when it makes sense to add supplements to your lifestyle and discuss how best to use supplements, including how to determine dosage, sourcing, continuous schedules and cycling, and how to layer different supplements most effectively. This episode will explain how to design the safest, most biologically effective, cost-effective supplementation protocol to meet your particular goals and support your overall health, including vitality and longevity.
    For the full show notes, visit hubermanlab.com.
    Thank you to our sponsors
    AG1 (Athletic Greens): https://athleticgreens.com/huberman
    LMNT: https://drinklmnt.com/huberman
    Helix Sleep: https://helixsleep.com/huberman
    InsideTracker: https://www.insidetracker.com/huberman
    Supplements from Momentous
    https://www.livemomentous.com/huberman
    Huberman Lab Premium
    https://hubermanlab.com/premium
    Timestamps
    (00:00:00) Supplements
    (00:03:38) Hierarchy of Tools/Interventions, Developing a Supplementation Protocol
    (00:11:51) Momentous, LMNT, Helix Sleep
    (00:15:38) Role of Supplements, Foundational Supplements, Water/Fat-Soluble Vitamins
    (00:21:07) Supplement Considerations: Cost, Nutrition & Schedule
    (00:25:25) Foundational Supplements, Digestive Enzymes, Adaptogens
    (00:28:04) Gut Microbiome, Probiotics/Prebiotics & Nutrition
    (00:33:06) Supplements for Gut Microbiome, Brain Fog
    (00:35:59) InsideTracker
    (00:36:44) Adaptogens & Broad-Spectrum Foundational Supplements
    (00:38:35) Core Supplement Questions & Meeting Foundational Needs
    (00:43:45) Supplements to Support Sleep: Myo-Inositol, Theanine
    (00:50:52) Supplements for Falling Asleep: Magnesium Threonate/Bisglycinate, Apigenin
    (00:55:55) Melatonin Caution
    (00:58:11) Supplement Dependency?, Placebo Effects
    (01:02:45) AG1 (Athletic Greens)
    (01:03:53) Nutrition & Behavior for Hormone Health
    (01:08:59) Hormone Health: Shilajit, Ashwagandha, L-Carnitine, Maca Root 
    (01:12:48) Growth Hormone: Behaviors, Arginine, Prescriptions 
    (01:16:04) Testosterone/Estrogen: Fadogia Agrestis; Bloodwork 
    (01:23:06) Testosterone Supplement: Tongkat Ali, Libido 
    (01:27:24) Menstrual Cycle, Birth Control & Fertility
    (01:30:54) Cognitive Enhancement & Focus, Sleep, Stimulants: Caffeine 
    (01:36:57) Adrenaline & Stimulants: Yohimbine, Rauwolscine
    (01:38:55) Adjusting Neurotransmitters: Alpha-GPC, L-Tyrosine; Layering Supplements
    (01:43:58) Cognitive, Mood & Metabolic Support: Omega-3 Fatty Acids
    (01:47:25) Food-Mimic Supplements, Protein 
    (01:50:09) Kids, Aging & Supplements
    (01:55:25) A Rational Supplementation Protocol
    (01:58:36) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
    Disclaimer
    Title Card Photo Credit: Mike Blabac

    • 2 hr

Customer Reviews

4.9 out of 5
12.8K Ratings

12.8K Ratings

aenc444 ,

Forever grateful

Freakin love this podcast! There’s not too many free and accesible sources of information out there.

jilions ,

My favorite podcast

I love this podcast and love the format. When I started listening about a year or so ago, the duration of the episodes seemed a little long to me. However, I don’t feel that way anymore as the content is so great and I break them up across several listening sessions.

The YouTube channel makes it easy to jump around or revisit certain portions with the topic markers across each episode, and the Apple Podcast includes detailed notes and time stamps.

Thank you Dr. Huberman for graciously sharing such valuable information to the world in this amazing podcast.

silverbirch5 ,

The Alcohol Episode

I have always wanted to find more scientific information on what alcohol does to the body. This the most information on it I have ever come across! It’s the only drug out there I feel I have to justify why I don’t use it. Thank you so much!

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