107 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 • 11.5K 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. 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.

    Using Caffeine to Optimize Mental & Physical Performance

    Using Caffeine to Optimize Mental & Physical Performance

    In this episode, I explain how to use caffeine to enhance mental and physical health and performance, including the optimal dosages and intake schedules for caffeine. I explain how caffeine powerfully reinforces the consumption of certain foods and drinks—thereby increasing how much we like their tastes and seek them out. I discuss the mechanisms by which caffeine increases focus, alertness and mood and reduces sleepiness. I also explain many practical tools for caffeine use, including delaying caffeine intake after waking, intermittent caffeine use, during fasting, before and during exercise, and the use of theanine to curb jitters caused by caffeine. I also discuss the positive effects of caffeine on overall health and longevity and address several myths about caffeine. Since caffeine is one of the most commonly used substances (more than 90% of adults use caffeine daily!), this episode provides actionable tips for adjusting caffeine consumption to positively impact performance and health, including sleep.
    Thank you to our sponsors
    AG1 (Athletic Greens): https://athleticgreens.com/huberman
    Levels: https://levels.link/huberman
    Eight Sleep: https://www.eightsleep.com/huberman
    ROKA: https://www.roka.com/huberman
    InsideTracker: https://www.insidetracker.com/huberman
    Supplements from Momentous
    https://www.livemomentous.com/huberman
    For the full show notes, visit hubermanlab.com
    Timestamps
    (00:00:00) Caffeine
    (00:02:58) Tool: GLP-1, Yerba Mate, Satiety & Weight Loss
    (00:11:06) Levels, Eight Sleep, ROKA, Momentous Supplements
    (00:15:23) Caffeine Benefits for Mental & Physical Performance
    (00:20:23) Caffeine in Nature & Positive Reinforcement
    (00:26:44) Caffeine Effects on Brain; Reward Pathways
    (00:29:55) Caffeine as a Reinforcing Agent
    (00:36:47) AG1 (Athletic Greens) 
    (00:38:01) Caffeine, Adenosine & Reduced Sleepiness 
    (00:45:16) Tool: Caffeine Dosage, Caffeine Adapted
    (00:53:44) Tool: Delayed Caffeine Intake, Afternoon Crash & Sleep
    (01:04:46) Morning Exercise & Residual Caffeine Effects
    (01:07:56) Tool: Theanine & Jitteriness; Fasting, Intermittent Caffeine Use 
    (01:13:00) Theanine: Effects & Dosage
    (01:18:41) InsideTracker
    (01:19:45) Other Effects: Osteoporosis, Hormone Levels, Depression
    (01:27:41) Afternoon Caffeine & Sleep
    (01:31:45) Tool: Caffeine & Mental/Physical Performance; Cortisol & Caffeine Abstinence
    (01:46:04) Caffeine, Performance & Menstrual Cycle
    (01:47:27) Tool: Memory & Caffeine Timing; Adrenaline & Cold Exposure
    (01:54:08) Caffeine & Naps
    (01:56:34) Tool: Exercise, Caffeine, Dopamine & Positive Reinforcement 
    (02:01:55) Dopamine Stacking
    (02:06:04) Scheduling Caffeine to Maximize Its Effects
    (02:08:33) Pro-Health Effects of Caffeine
    (02:13:38) Tool: Sugar Cravings & Reinforcing Effects of Caffeine 
    (02:20:17) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous Supplements, Neural Network Newsletter
    Disclaimer
    Title Card Photo Credit: Mike Blabac

    • 2 hr 22 min
    Dr. Lex Fridman: Navigating Conflict, Finding Purpose & Maintaining Drive

    Dr. Lex Fridman: Navigating Conflict, Finding Purpose & Maintaining Drive

    My guest this episode is Lex Fridman, Ph.D., a Research Scientist at the Massachusetts Institute for Technology (MIT), an expert on artificial intelligence (AI) and robotics, and the host of the Lex Fridman Podcast. We discuss Lex’s recent trip to the heart of the Ukrainian-Russian War, geopolitics, perspectives on people living in war zones, the shared human experience, and how information is communicated and controlled. As an experienced podcaster and public educator, Dr. Fridman offers unique insights into the art of holding conversations that grow understanding, especially when they involve people with opposing viewpoints. We also discuss the peer-review process for scientific research publications and how social media and podcasts are evolving the way science and technology are communicated. We consider how to find and follow your life’s purpose, maintain ongoing motivation and implement support systems to build and sustain momentum. Our conversation also covers capitalism, masculinity, chess and cheating, Lex’s idea for an AI robotics start-up and a Q&A from audience questions solicited on social media. As one of the main inspirations for the Huberman Lab podcast, hosting Dr. Fridman for this special centennial episode was an honor and a pleasure!
    Thank you to our sponsors
    AG1 (Athletic Greens): https://athleticgreens.com/huberman
    LMNT: https://drinklmnt.com/huberman
    Levels: https://levels.link/huberman
    Eight Sleep: https://www.eightsleep.com/huberman
    InsideTracker: https://www.insidetracker.com/huberman
    Supplements from Momentous
    https://www.livemomentous.com/huberman
    For the full show notes, visit hubermanlab.com
    Timestamps
    (00:00:00) Dr. Lex Fridman
    (00:04:30) LMNT, Levels, Eight Sleep
    (00:08:28) Podcasting
    (00:12:11) Ukraine, Russia, War & Geopolitics
    (00:23:17) Conflict & Generalized Hate
    (00:26:23) Typical Day in Ukraine; American Military & Information Wars
    (00:37:28) AG1 (Athletic Greens)
    (00:38:42) Deliberate Cold Exposure & Sauna; Fertility
    (00:46:44) Ukraine: Science, Infrastructure & Military; Zelensky
    (00:53:33) Firearms; Violence & Sensitization
    (00:57:40) MIT & Artificial Intelligence (AI), University Teaching & Pandemic
    (01:05:51) Publications & Peer Review, Research, Social Media
    (01:13:05) InsideTracker
    (01:14:17) Twitter & Social Media Mindset, Andrew Tate & Masculinity
    (01:26:05) Donald Trump & Anthony Fauci; Ideological Extremes
    (01:35:11) Biotechnology & Biopharma; Money & Status
    (01:45:08) Robotics, AI & Social Media; Start-ups
    (01:53:50) Motivation & Competition; Relationships
    (02:01:55) Jobs; A Career vs. A Calling; Robotics & Relationships
    (02:12:11) Chess, Poker & Cheating
    (02:22:25) Ideas of Lately
    (02:24:44) Why Lex Wears a Suit & Tie
    (02:27:50) Is There an AI Equivalent of Psychedelics? 
    (02:29:06) Hardest Jiu-Jitsu Belt to Achieve
    (02:32:07) Advice to Young People
    (02:39:29) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Social Media
    Disclaimer
    Title Card Photo Credit: Mike Blabac

    • 2 hr 41 min
    Dr. Chris Palmer: Diet & Nutrition for Mental Health

    Dr. Chris Palmer: Diet & Nutrition for Mental Health

    My guest this episode is Chris Palmer, M.D., a board-certified psychiatrist and assistant professor of psychiatry at Harvard Medical School. He explains the important connection between nutrition, metabolism and mental health and his pioneering work using the ketogenic diet to successfully treat patients with various mental illnesses, including depression and schizophrenia. Dr. Palmer explains how the ketogenic diet is an evidenced-based treatment for epilepsy, mimics the fasted state and can offset the cognitive decline in Alzheimer’s. He describes the key roles of mitochondria in mental health, how certain conditions likely arise from mitochondrial dysfunction, and how low-carbohydrate diets increase mitochondrial turnover to improve mental health. He also explains how low-carbohydrate diets positively impact the gut microbiome and weight loss, important risk factors for mitochondrial health such as marijuana and alcohol, and the best way to increase circulating ketones depending on individual needs. We also cover how a ketogenic diet impacts mood, sleep, and fertility. Dr. Palmer’s work stands as a revolutionary approach to mental health and disease that, given the prevalence of mental health challenges, should be of interest to people of all backgrounds and ages.
    Thank you to our sponsors
    AG1 (Athletic Greens): https://athleticgreens.com/huberman
    Thesis: https://takethesis.com/huberman
    Eight Sleep: https://www.eightsleep.com/huberman
    ROKA: https://www.roka.com/huberman
    InsideTracker: https://www.insidetracker.com/huberman
    Supplements from Momentous
    https://www.livemomentous.com/huberman
    For the full show notes, visit hubermanlab.com
    Timestamps
    (00:00:00) Dr. Chris Palmer, Mental Health & Metabolic Disorders
    (00:03:25) Thesis, Eight Sleep, ROKA
    (00:07:18) Nutrition & Mental Health
    (00:20:43) Low-Carb Diets & Anti-Depression, Fasting, Ketosis
    (00:27:52) Schizophrenia, Depression & Ketogenic Diet
    (00:34:32) AG1 (Athletic Greens)
    (00:35:38) Psychiatric Mediations, Diet Adherence
    (00:42:35) Highly Processed Foods, Ketones & Mental Health Benefits
    (00:46:51) Ketogenic Diet & Epilepsy Treatment
    (00:56:10) Ketogenic Diet & Mitochondria Health
    (00:57:05) Nutrition & Benefits for Neurologic/Psychiatric Disorders
    (01:05:44) Mitochondrial Function & Mental Health
    (01:15:12) InsideTracker
    (01:16:23) Mitophagy, Mitochondrial Dysfunction, Aging & Diet
    (01:25:09) Neurons, Mitochondria & Blood Glucose
    (01:31:54) Obesity, Ketogenic Diet & Mitochondria
    (01:40:00) Mitochondrial Function: Inheritance, Risk Factors, Marijuana 
    (01:46:34) Alcohol & Ketogenic Diet
    (01:55:21) Brain Imaging, Alzheimer’s Disease & Ketones
    (02:01:05) Exogenous (Liquid) Ketones vs. Ketogenic Diet
    (02:06:27) Neuronal Damage, Ketones & Glucose 
    (02:10:16) Alzheimer’s Disease, Age-Related Cognitive Decline & Ketogenic Diet
    (02:23:45) Ketogenic Diet & Weight Loss
    (02:35:47) Ketogenic Diet & Fasting, Hypomania, Sleep
    (02:46:37) Low Carbohydrate Diets, Menstrual Cycles, Fertility
    (02:52:23) Obesity Epidemic, Semaglutide & GLP-1 Medications 
    (03:01:01) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Social Media
    Disclaimer
    Title Card Photo Credit: Mike Blabac

    • 3 hr 3 min
    Science-Based Tools for Increasing Happiness

    Science-Based Tools for Increasing Happiness

    I explain the science of happiness, including the different types of happiness and how our actions, circumstances and mindset control them. While it is difficult to standardize happiness from one person to the next, I outline a structured framework of what is critical to increasing your innate “natural happiness,” including financial security, purposeful work and relationships, and I explain specific tools to increase internal happiness (so-called “synthetic happiness”). I review how specific types of human connection and attention to our choices (or lack thereof) can increase or undermine our level of happiness. I also discuss the importance of certain types of physical contact, gratitude, financial choices and volunteer contributions that research shows can maximize happiness. And I discuss how factors such as children, pets, physical well-being, substance use, prior traumas and life-phase milestones affect our quest for and depth of happiness.
    Thank you to our sponsors
    Athletic Greens: https://athleticgreens.com/huberman
    Thesis: https://takethesis.com/huberman
    InsideTracker: https://insidetracker.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) Happiness
    (00:06:27) Tool: Light Exposure Timing & Brightness Timing
    (00:14:14) Thesis, InsideTracker, Helix Sleep
    (00:17:51) Imprecise Language for Happiness
    (00:20:26) Happiness: Neuromodulators & Neurotransmitters 
    (00:26:32) Harvard Happiness Project 
    (00:29:22) Income & Happiness; Social Interactions & Peer Group 
    (00:37:20) Work, Sense of Meaning & Happiness
    (00:40:13) Toolkit for General Wellbeing
    (00:43:06) Happiness Across the Lifespan, Does Having Children Make Us Happier?
    (00:47:33) AG1 (Athletic Greens)
    (00:50:20) Birthdays & Evaluated Happiness
    (00:52:45) Smoking, Alcohol & Happiness
    (00:54:23) Trauma & Happiness, Lottery Winner vs. Paraplegic Accident
    (01:05:05) Synthesizing Happiness
    (01:09:18) Natural Happiness & Synthetic Happiness; Music
    (01:13:45) Tool: Synthesizing Happiness: Effort, Environment & Gratitude
    (01:24:50) Tool: Pro-Social Spending/Effort, Happiness
    (01:31:55) Tool: Focus, Wandering Mind & Meditation 
    (01:39:40) Tool: Quality Social Connection
    (01:41:28) Brief Social Connection, Facial Recognition & Predictability
    (01:46:33) Deep Social Connection, Presence & Eye Contact
    (01:54:00) Physical Contact & Social Connection, Allogrooming, Pets
    (02:03:00) Freedom & Choice; Synthetic Happiness
    (02:11:57) Happiness Toolkit
    (02:22:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter, Social Media
    Disclaimer
    Title Card Photo Credit: Mike Blabac

    • 2 hr 23 min
    LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Los Angeles, CA

    LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Los Angeles, CA

    Recently I had the pleasure of hosting a live event in Los Angeles, CA. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question & 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 in Los Angeles, CA.
    Thank you to our sponsors
    Eight Sleep: https://eightsleep.com/huberman
    Momentous: https://www.livemomentous.com/huberman
    Timestamps
    (00:00:00) Introduction
    (00:00:52) Sponsors: Eight Sleep & Momentous
    (00:02:23) What Occurs in the Mind/Body When You Have ADHD? Are There Ways to Address It Without Medication?
    (00:11:55) As a Teenager, What Are 5 Things You Would Recommend to Physically Feel My Best?
    (00:14:42) Should We Wait to Feel the Rise of Adrenaline and the Fall of It Before Bailing From Cold Water?
    (00:24:03) What Is the Competing Mechanism Behind Bilateral Eye Movement (EMDR & Walking) That Helps Resolve Psychological Trauma?
    (00:28:07) What New Research or Interventions Are You Most Excited About in the Health & Wellness Realm?
    (00:37:30) What Lessons From Skateboarding Have You Learned That Can Be Applied to Neuroscience?
    (00:39:03) Favorite Feynman Story
    (00:42:10) Do You Suppose This Physiological Stress Regulator Transcends Species?
    (00:47:20) Is There Any Science Behind Staying Motivated or Developing Discipline?
    (00:50:48) What Would Be Your Biggest Piece of Advice for Achieving One's Dreams?
    (00:57:09) What's Your Opinion on Psilocybin?
    (01:01:07) Why Does My Desire to Eat Disappear After I Use the Sauna?
    (01:02:26) Conclusion
    Huberman Lab is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
    Title Card Photo Credit: Mike Blabac

    • 1 hr 3 min
    Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle

    Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle

    My guest is Layne Norton, Ph.D. — one of the world’s foremost experts in nutrition, protein metabolism, muscle gain and fat loss. We discuss the science of energy utilization and balance, the efficacy of different diets (e.g., ketogenic, vegan, vegetarian, carnivore, omnivore), and how best to build lean muscle mass and lose fat. We also discuss optimal protein and fiber intake, the best sources of protein, the correlation between appetite, satiety signals and exercise, along with male and female-specific needs. Dr. Norton also explains how to support a healthy gut microbiome and offers insight into sugar and artificial sweeteners, processed, cooked, and raw foods, supplements, seed oils, and the relationship of LDL/HDL levels to cardiovascular health. This episode serves as a master class in nutrition, metabolism and exercise and is sure to benefit people of all ages and with different health and fitness goals.
    Thank you to our sponsors
    AG1 (Athletic Greens): https://athleticgreens.com/huberman
    LMNT: https://www.drinklmnt.com/huberman
    ROKA: https://www.roka.com/huberman
    InsideTracker: https://www.insidetracker.com/huberman
    Supplements from Momentous
    https://www.livemomentous.com/huberman
    Huberman Lab Premium
    https://hubermanlab.com/premium
    For the full show notes, visit hubermanlab.com
    Timestamps
    (00:00:00) Dr. Layne Norton, Nutrition & Fitness
    (00:02:53) LMNT, ROKA, InsideTracker, Momentous
    (00:06:50) Calories & Cellular Energy Production
    (00:12:35) Energy Balance, Food Labels, Fiber
    (00:15:19) Resting Metabolic Rate, Thermic Effect of Food
    (00:19:04) Exercise & Non-Exercise Activity Thermogenesis (NEAT)
    (00:25:49) Losing Weight, Tracking Calories, Daily Weighing
    (00:29:24) Post-Exercise Metabolic Rate, Appetite
    (00:35:04) AG1 (Athletic Greens)
    (00:36:19) Exercise & Appetite, Calorie Trackers, Placebo Effects & Beliefs
    (00:43:46) Exercise & Satiety Signals, Maintain Weight Loss & Identity
    (00:56:32) Weight Loss & Maintenance, Diet Adherence
    (01:03:33) Restrictive Diets & Transition Periods
    (01:08:03) Gut Health & Appetite
    (01:16:23) Tool: Supporting Gut Health, Fiber & Longevity
    (01:23:59) LDL, HDL & Cardiovascular Disease
    (01:30:31) Leucine, mTOR & Protein Synthesis
    (01:37:31) Tool: Daily Protein Intake & Muscle Mass
    (01:44:24) Protein & Fasting, Lean Body Mass
    (01:55:38) Plant-Based Proteins: Whey, Soy, Leucine, Corn, Pea
    (02:04:28) Processed Foods
    (02:11:54) Obesity Epidemic, Calorie Intake & Energy Output
    (02:17:33) Obesity, Sugar & Fiber, Restriction & Craving
    (02:25:57) Artificial Sweeteners & Blood Sugar
    (02:38:55) Artificial Sweeteners & Gut Microbiome, Sucralose, Blood Sugar
    (02:50:19) Rapid Weight Loss, Satiety & Beliefs
    (02:58:13) Seed Oils & Obesity, Saturated Fat, Overall Energy Toxicity
    (03:08:15) Females, Diet, Exercise & Menstrual Cycles
    (03:14:05) Raw vs. Cooked Foods
    (03:16:32) Berberine & Glucose Scavenging
    (03:19:12) Fiber & Gastric Emptying Time
    (03:21:00) Supplements, Creatine Monohydrate, Rhodiola Rosea
    (03:30:33) Hard Training; Challenge & Mental Resilience
    (03:36:12) Carbon App
    (03:47:11) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media
    Disclaimer: https://hubermanlab.com/disclaimer
    Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

    • 3 hr 49 min

Customer Reviews

4.9 out of 5
11.5K Ratings

11.5K Ratings

SkiBob 10 ,

Great!

Information, but getting a little too long.

DrewP.Weiner ,

Some content great but skeptical about areas out of his expertise

Dr. Huberman has some great episodes on neurobiology, his area of extensive training, education and expertise, and the same for some of his well educated colleagues speaking about their areas of research as well. What I don’t love is how he speaks with such certainty and conviction on a range of topics outside of his expertise. He’s said things before on his solo episodes that get later contradicted by expert guests without recognition.

His fitness and nutrition episodes come across as out of touch, lacking in knowledge and full context, and very bro-sciency. The average person has trouble moving more and doesn’t know their quad from their hamstring, and is lost with what to do and how to start. They don’t need a lot of scientific jargon and unrealistic recommendations, which can further frustrate and confuse.

Beware anyone who loves hearing themselves talk this much to others when they come across as an “expert” in all topics.

Tiny Home Travels ,

Great when sticking to science and experience

I appreciate the episodes that are very well researched and especially the interviews with researchers who are actually experts in their topic. I would prefer less speculation and more focus on science and experts with scientific expertise as well as personal experience (sometimes it has been obvious that Andrew and/or the interviewee cannot effectively discuss the experience of someone that has ADHD or complex trauma, for example). Occasionally, I feel that Andrew talks a bit too much when he's interviewing and would prefer that he keep questions brief and comments minimal, so the expert can speak more. Please do another episode on salt/sodium with the science showing how harmful it is for cardiovascular health (I could not believe there were any legit studies showing health-promoting benefits...must have been funded by the processed food industry). I got a lot out of the episodes on dopamine and sleep. Thank you very much for providing valuable tools!

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