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456 afleveringen, van nieuw naar oud
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Essentials: Understanding & Controlling Aggression
14 mei 2026 · 38 min
In this Huberman Lab Essentials episode, I explain the neural circuits that activate and control aggressive states and behaviors. I discuss how hormones, genes and environmental factors such as day length can shift our aggressive tendencies. I also share science-based tools for modulating aggression, including sunlight exposure, heat therapy and supplementation with ashwagandha or acetyl-L-carnitine. Lees meer
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Timestamps
(00:00:00) Aggression, Types of Aggression
(00:01:43) Context, Aggression vs Sadness
(00:03:11) Hydraulic Pressure Model of Aggression
(00:06:40) Sponsor: LMNT
(00:08:12) Brain Areas for Aggression, Ventromedial Hypothalamus
(00:15:26) Biting, Neural Circuits of Physical Aggression
(00:17:52) Sponsor: Eight Sleep
(00:19:09) Estrogen & Aggression, Testosterone & Competitiveness
(00:22:37) Seasonality, Sunlight, Melatonin & Aggression
(00:24:50) Cortisol, Serotonin & Aggression
(00:26:35) Tool: Reduce Cortisol with Sunlight & Sauna; Ashwagandha
(00:30:39) Sponsor: AG1
(00:31:58) Irritability, Aggression & Genetics; Seasonality
(00:34:49) Tool: ADHD, Acetyl-L Carnitine & Aggressive Behavior
Disclaimer & Disclosures
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Master Self Control & Overcome Procrastination | Dr. Kentaro Fujita
11 mei 2026 · 2 uur 28 min
Dr. Kentaro Fujita, PhD, is a professor of psychology at The Ohio State University and an expert in the science of self-control and motivation. We discuss the best tools for developing strong self-control: to do more of what you aspire to and cease doing things you would like to avoid. We discuss why you need more than one form of willpower to achieve sustained motivation and overcome procrastination. Dr. Fujita also clarifies the data on the 2-marshmallow test, delayed gratification and intrinsic vs. extrinsic motivation. Lees meer
Read the show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David: https://davidprotein.com/huberman
Lingo: https://hellolingo.com/huberman
LMNT: https://drinklmnt.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
(00:00:00) Kentaro Fujita
(00:03:08) Marshmallow Tests, Self-Control; Adult Modeling
(00:08:24) Criticism of Marshmallow Tests, Learning Self-Control
(00:15:08) Sponsors: David & Lingo
(00:17:34) Movement & Motivation
(00:21:42) Doing Hard Things; Exhaustion & Depletion Effect
(00:29:02) Willpower vs Self-Control, Improving Self-Control
(00:34:27) Aspiration or Fear for Motivation, Long- vs Short-Term Outcomes
(00:40:55) Self-Control Toolkit, Tool: Failure & Exploration
(00:46:44) Sponsor: AG1
(00:48:28) Motivation Warm-Up?, Tools: Mindset; Motivation Orientation
(00:57:30) Imperfect Conditions, Self-Control Conflicts, Tool: Why vs How
(01:05:25) Tool: "Whys" & Motivation Goals
(01:11:26) Competition, Tool: Motivation Types
(01:17:13) Sponsor: LMNT
(01:18:33) Abstinence vs Moderation, Consistency vs Rigidity
(01:27:48) Burnout; "Invisible" Goals, Single Goal & Trade-Offs
(01:35:17) Intrinsic Motivation for Sustained Goals
(01:40:16) Sponsor: Function
(01:41:53) Meaning in Simple Tasks, Ikigai
(01:49:03) Self-Control Failure, Tools: Distancing, 3rd Person & Heros
(01:55:04) Words as Motivation, Visualization, Social Validation
(02:03:51) Music, An…
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Essentials: Compulsive Behaviors & Deep Brain Stimulation | Dr. Casey Halpern
7 mei 2026 · 38 min
In this Huberman Lab Essentials episode, my guest is Dr. Casey Halpern, MD, a professor of neurosurgery at the Perelman School of Medicine at the University of Pennsylvania. We discuss how deep brain stimulation and other neuromodulation approaches are being used to treat Parkinson's disease, obsessive-compulsive disorder (OCD), binge eating disorder and depression-related symptoms. We also explore the brain circuits that drive compulsions, cravings and impulsivity, as well as emerging non-invasive tools for predicting and treating harmful behaviors. Lees meer
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Function: https://functionhealth.com/huberman
Rorra: https://rorra.com.huberman
Timestamps
(00:00:00) Casey Halpern
(00:00:20) Neurosurgery, Deep Brain Stimulation
(00:04:19) Obsessive-Compulsive Disorder (OCD) & Treatments
(00:10:11) Sponsor: Function
(00:11:49) OCD Brain Areas, Addiction
(00:14:12) Nucleus Accumbens, Risk & Rewards; Binge Eating Disorder
(00:18:28) Sponsor: AG1
(00:19:46) Non-Invasive Brain Stimulation, Transcranial Magnetic Stimulation
(00:27:31) Sponsor: Rorra
(00:28:46) Awareness of Cravings, Severe Binge Eating Disorder
(00:32:51) Artificial Intelligence/Machine Learning & Predicting Impulsive Behavior
(00:36:57) Acknowledgements
Disclaimer & Disclosures
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Tools to Bolster Your Mental Health & Confidence | Dr. Paul Conti
4 mei 2026 · 2 uur 10 min
Dr. Paul Conti, MD, is a board-certified psychiatrist and an expert in how to improve mental health and increase your sense of agency and wellbeing. He is also an expert in trauma treatment. We discuss practical tools you can use to gain insight into your natural strengths and to make better life choices on your own behalf. We explore how these tools can help overcome low motivation, intrusive thoughts and self-destructive bad habits. We also discuss how to balance internal reflection and external action to ensure you move your life forward in the right directions. Lees meer
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Helix Sleep: https://helixsleep.com/huberman
BetterHelp: https://betterhelp.com/huberman
Function: https://functionhealth.com/huberman
Rorra: https://rorra.com/huberman
Timestamps
(00:00:00) Paul Conti
(00:02:51) Self View; Tool: What's Going Right?; State Dependence
(00:10:03) Sponsors: Helix Sleep & BetterHelp
(00:12:44) Tool: Compassionate Curiosity; Falseness; Social Media
(00:21:00) Doing vs Thinking; Self-Reflection
(00:29:55) External vs Internal Processing, Balance
(00:40:42) Sponsor: AG1
(00:42:26) Quiet vs Verbal; Questions to Learn About Self
(00:53:17) Examined Life & Reflection; Changing Unwanted Behavior
(01:02:54) Making Positive Changes, Problem Solving
(01:07:26) Sponsor: Function
(01:09:03) Behavior Pattern Insight & Reclaiming Agency
(01:17:06) Agency & Control; Getting in Your Own Way
(01:22:49) Trauma, Living Intentionally; Internal Turmoil
(01:29:08) Intrusive Thoughts, Tool: Self Talk Awareness; Dreams
(01:34:10) Sponsor: Rorra
(01:35:23) Trauma & Emotions; Healing Childhood Trauma
(01:43:32) Photographs, Positive Climate for the Mind; Spirituality, Good & Evil
(01:52:53) Happiness & Expectations; Death, Living a Good Life
(02:03:10) Book Writing; Acknowledgements
(02:07:25) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Ne…
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Essentials: Control Sugar Cravings & Metabolism with Science-Based Tools
30 april 2026 · 34 min
In this Huberman Lab Essentials episode, I explain how the body senses and uses sugar, and why understanding those mechanisms can help reduce sugar cravings. I discuss different types of sugar and how they are processed by pathways in the gut and the brain to shape appetite and the desire for specific foods. I also share many science-based tools to help curb sugar cravings and support healthy blood sugar regulation. Lees meer
Read the show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Lingo: https://hellolingo.com/huberman
LMNT: https://drinklmnt.com/huberman
Timestamps
(00:00:00) Sugar
(00:00:37) Hunger, Hormones & Blood Glucose
(00:03:03) Fructose vs Glucose, Controlling Hunger
(00:06:30) Sponsor: AG1
(00:07:54) Brain Circuits: Sweet Taste & Nutritive Pathways
(00:10:51) Sweet Taste & Dopamine
(00:13:22) Gut & Blood Glucose; Tool: Sugar Cravings & Hidden Sugars
(00:15:44) Sponsor: Lingo
(00:16:53) Glycemic Index, Tool: Food Choices, Fiber & Sugar Intake
(00:20:55) Glutamine Supplementation, Leaky Gut & Sugar Cravings
(00:23:17) Tool: Lemon Juice to Blunt Blood Glucose
(00:26:44) Sponsor: LMNT
(00:28:16) Tool: Reduce Blood Sugar Cravings with Cinnamon
(00:29:10) Berberine & Potent Molecules to Regulate Blood Glucose
(00:30:52) Tool: Quality Sleep & Sugar Cravings
Disclaimer & Disclosures
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Male Roles, Obligations and Options for Building a Fulfilling Life | Scott Galloway
27 april 2026 · 2 uur 36 min
Scott Galloway is a professor of marketing at New York University's Stern School of Business. We discuss masculine roles and obligations of past, present and future. We explore which are timeless and which are changing, and positive steps boys and men can take to create meaning and stability in their lives. We cover work, finances, health and relationships to build a grounded, purposeful life. We also discuss tech, social media, alcohol, cannabis and porn. Throughout, we emphasize specific daily practices for building mental, physical and economic resilience, compassion for others, and for navigating key life decisions in every realm. Lees meer
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David: https://davidprotein.com/huberman
Wealthfront*: https://wealthfront.com/huberman
Function: https://functionhealth.com/huberman
LMNT: https://drinklmnt.com/huberman
Timestamps
(00:00:00) Scott Galloway
(00:02:45) Mentoring Young Men
(00:06:16) Positive Masculinity Defined
(00:13:37) Sponsors: David & Wealthfront
(00:16:33) Men & Goals, Role Models, Technology; Relationships
(00:26:34) Elon Musk; Big Tech
(00:31:53) Varying Role Models, Flaws; Criticism, Big Tech & Incendiary Content
(00:43:33) Sponsor: AG1
(00:44:57) Fear, Dating & Rejection, Relationship Dynamics
(00:53:39) Social Media Impacts on Kids; Regulation
(01:06:03) Phone, Dopamine & Pseudo-OCD; Solutions
(01:14:03) Sponsor: Function
(01:15:14) Naval Academy & Lifestyle Protocols, Mandatory National Service
(01:23:08) Alcohol Phones & Professional Considerations
(01:33:43) Drinking Age; Cannabis, THC
(01:37:16) Sponsor: LMNT
(01:38:36) Cannabis; Porn, Addiction
(01:46:14) Anger; Testosterone; Aspirational Masculinity, Toxic Femininity
(01:56:25) Advocating for Young Men, Economic Opportunity, Gerontocracy
(02:04:43) Generation Gaps, Retirement, "Vampire" Generation
(02:10:30) Bet on Unremarkable, Universities & Vocations; Gerontocracy
(02:18:48) Aging; Paying it Forward & Male Men…
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Essentials: The Neuroscience of Speech, Language & Music | Dr. Erich Jarvis
23 april 2026 · 40 min
In this Huberman Lab Essentials episode, my guest is Dr. Erich Jarvis, PhD, a professor and Head of the Laboratory of Neurogenetics of Language at Rockefeller University and an investigator at the Howard Hughes Medical Institute (HHMI). We discuss the brain circuits and genes underlying spoken language and why the ability to learn and produce vocalizations is extraordinarily rare in the animal kingdom. We also explore why song likely evolved before language, how gesture and movement share deep neural roots with speech, the neurobiology of stuttering, why childhood is the optimal window for language acquisition, and how physical movement — including dance — may help preserve speech and cognitive function across a lifetime. Lees meer
Read the show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Function: https://functionhealth.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Timestamps
(00:00:00) Speech & Language
(00:00:23) Speech vs. Language; Brain Pathways for Communication
(00:01:57) Gesture, Hand Movement & Speech Evolution
(00:04:31) Sponsor: Function
(00:05:59) Innate Vocalizations vs. Learned Speech
(00:08:01) Evolution of Spoken Language; Neanderthals & Vocal Learning
(00:09:29) Birdsong & Human Speech; Brain Circuit Parallels
(00:13:22) Hummingbirds; Vocal Learning Species & Complex Traits
(00:14:32) Critical Periods & Learning Your Native Song
(00:16:50) Pidgin Language & Cultural-Genetic Convergence
(00:18:36) Sponsor: AG1
(00:20:01) Genes Specialized in Speech Circuits
(00:23:05) Critical Period for Language Learning; Multilingualism
(00:25:17) Music, Emotion & Semantic vs. Affective Communication
(00:28:14) Sponsor: Eight Sleep
(00:29:49) Facial Expression & Speech Circuitry
(00:31:07) Written Language & Neural Pathways
(00:32:47) Stuttering; Basal Ganglia & Neurobiological Basis
(00:35:03) Texting & Language Evolution
(00:36:36) Tool: Movement, Dancing & Singing to Maintain Cognitive Heal…
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How to Better Regulate Your Emotions | Dr. Marc Brackett
20 april 2026 · 2 uur 28 min
Dr. Marc Brackett, PhD, is founding director of the Yale Center for Emotional Intelligence and a professor in the Child Study Center at Yale University. We discuss the science of emotion regulation and practical tools to increase your emotional intelligence. Dr. Brackett clarifies exactly how to do that both in the context of relationships, but also things that you can do on your own to become more emotionally intelligent to later serve you in the context of relationships, work, school, etc. We also discuss how your childhood experiences influence your relationship with emotions, with particular emphasis on how boys and men are socialized around emotional processing and expression. Lees meer
Read the show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Joovv: https://joovv.com/huberman
Lingo: https://hellolingo.com/huberman
LMNT: https://drinklmnt.com/huberman
Rorra: https://rorra.com/huberman
Timestamps
(00:00:00) Marc Brackett
(00:02:55) Emotion Regulation
(00:05:53) Emotion Mindset, Anxiety; Good or Bad Emotions?
(00:11:25) Sponsors: Joovv & Lingo
(00:13:54) Permission for Happiness; Gender, Emotion Suppression
(00:22:13) Young Men, Vulnerability, Incapable; Gay Men
(00:31:00) Boys & Men, Crying; Emotion Socialization
(00:37:34) Sponsor: AG1
(00:38:58) Physical Interaction; Rough/Tumble Play, Teaching Emotion Regulation
(00:46:47) Emotion Calibration, Tools: Leaders & Being a Role Model; Meta-Moment
(00:56:15) Meditation & Stress Tolerance, Tool: Label Emotions; Childhood
(01:03:12) Sponsor: LMNT
(01:04:32) Understand Your Assumptions, Tool: Intentional Co-Regulation
(01:12:09) Vocabulary & Rethinking Emotion, Tool: Reframing
(01:15:49) Emotional Intelligence Training, Self-Evaluation
(01:22:15) Living with Discomfort & Emotional Intelligence
(01:27:01) Marc's Work & Criticism; Emotion "Leakage" & Switching Mindset
(01:34:19) Sponsor: Rorra
(01:35:32) Excitement, Positive Emotion; Modern Concerns, AI & Disc…
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Essentials: Understand & Improve Memory Using Science-Based Tools
16 april 2026 · 40 min
In this Huberman Lab Essentials episode, I explain how memories are formed and how key neurochemicals, such as adrenaline, can be leveraged to enhance memory formation. I also share science-based protocols to enhance learning, strengthen memory recall and reduce the number of repetitions needed to retain new information. In addition, I discuss how exercise supports cognitive function and memory and explore unique memory phenomena such as déjà vu. Lees meer
Read the show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
LMNT: https://drinklmnt.com/huberman
Timestamps
(00:00:00) Memory
(00:00:21) Sensory Stimuli & Memory Bias
(00:01:54) Associations & Memory; Tool: Repetition
(00:05:00) Sponsor: Eight Sleep
(00:06:18) Stress, Adrenaline & Strengthening Memories
(00:11:10) Caffeine & Stimulants, Tool: Timing to Enhance Learning & Memory
(00:14:39) Tool: Naps & Sleep for Learning & Memory
(00:16:56) Sponsor: AG1
(00:18:19) Increase Adrenaline to Enhance Learning & Memory, Chronic Stress
(00:21:56) Adrenaline Boosts Memory: Centuries-Old Practice
(00:24:03) Tool: Cardiovascular Exercise & Brain Health, Neurogenesis
(00:26:11) Exercise, Osteocalcin, Hippocampus & Memory
(00:29:37) Sponsor: LMNT
(00:31:09) Tool: Photographs, Mental Snapshots & Improved Memory
(00:34:08) Déjà Vu
(00:36:22) Tool: Brief Meditation Practice to Enhance Memory
(00:38:38) Recap
Disclaimer & Disclosures
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How Women Can Improve Their Fertility & Hormone Health | Dr. Natalie Crawford
13 april 2026 · 2 uur 36 min
Dr. Natalie Crawford, MD, is a double board-certified OB-GYN and reproductive endocrinologist. We discuss how to improve hormone health at any age and the importance of fertility markers not just for pregnancy, but as a powerful window into overall health, vitality and longevity. We discuss hormone replacement therapy, egg freezing, IVF, and what biomarkers like AMH really indicate. Plus, how anti-inflammatory diets and specific supplements can be beneficial and the impact of microplastics and certain fragrances on hormones. We also discuss lesser-known factors that deplete male and female fertility, vitality and health. This conversation highlights how better understanding of hormones and your reproductive markers can empower better informed choices at every stage of life. Lees meer
Read the show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David: https://davidprotein.com/huberman
BetterHelp: https://betterhelp.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
(00:00:00) Natalie Crawford
(00:02:26) Fertility as a Health Marker, Infertility
(00:05:34) Perimenopause, Menopause, Hormone Replacement Theory
(00:11:01) Sponsors: David & BetterHelp
(00:13:35) Hormone Therapy, Extending Ovarian Lifespan
(00:19:11) Plastics, Toxins & Fertility
(00:22:02) Does Prior Pregnancy Make Conception Easier?, Secondary Infertility
(00:29:02) Testing Sperm; Pregnancy Loss & Conceiving Again, Fertility Testing
(00:38:17) Sponsor: AG1
(00:39:40) Menstrual Cycle, Egg Number & Quality, AMH Test
(00:48:17) Tool: AMH Test; Fertility Education & Patient Choices
(00:53:13) Tool: Tracking Ovulation; Ovulation Disorders
(00:55:11) AMH Test Cost; Genetic Testing & Patient Choice
(01:01:13) Does Egg Freezing Cause Early Menopause?, In Vitro Fertilization (IVF)
(01:05:29) Egg Freezing, IVF, Ethical Concerns; Embryo Banking
(01:15:21) Sponsor: Eight Sleep
(01:16:39) Egg Freezin…
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Essentials: The Biology of Aggression, Mating & Arousal | Dr. David Anderson
9 april 2026 · 38 min
In this Huberman Lab Essentials episode, my guest is Dr. David Anderson, PhD, a professor of biology at the California Institute of Technology (Caltech) and an investigator at the Howard Hughes Medical Institute (HHMI). We discuss the brain circuits that underlie how emotions emerge and shape behaviors, including the neural control of fear, aggression and pain. We also explore how hormones and neuromodulators influence these emotional states, and why understanding these hidden internal processes is essential for improving future mental health treatments. Lees meer
Read the show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
BetterHelp: https://betterhelp.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
(00:00:00) David Anderson
(00:00:20) Emotions vs States
(00:01:53) Emotion Qualities: Persistence & Generalization
(00:04:04) Aggression
(00:06:39) Sponsor: BetterHelp
(00:07:41) Evolution of Fear & Aggression, Offensive vs Defensive Aggression
(00:09:57) Homeostatic Behaviors & Hydraulic Pressure
(00:12:58) Testosterone, Estrogen & Aggression
(00:14:51) Female vs Male Aggression
(00:16:48) Sponsor: AG1
(00:18:13) Mating Behavior & Aggression; Sexual Violence
(00:21:48) Periaqueductal Gray, Pain Control & Fighting
(00:26:03) Sponsor: Function
(00:27:15) Tachykinin, Pain, Social Isolation & Aggression
(00:31:47) Emotions & Somatic Feeling; Vagus Nerve
(00:36:27) Acknowledgements & Future Direction
Disclaimer & Disclosures
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Cultivating Awe & Emotional Connection in Daily Life | Dr. Dacher Keltner
6 april 2026 · 2 uur 21 min
Dr. Dacher Keltner, PhD, is a professor of psychology at the University of California, Berkeley, and a leading expert on the science of emotions and human connection. We discuss the science of awe—what evokes it and how to access it. Dr. Keltner explains how awe helps us frame our experience of life and who we are both as individuals and collectively. We also discuss the role of humor in social bonding, dispel common myths about the biology of emotions and review the lesser-known factors that strengthen or inhibit relationships and communities. Lees meer
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Joovv: https://joovv.com/huberman
Helix Sleep: https://helixsleep.com/huberman
Function: https://functionhealth.com/huberman
Our Place: https://fromourplace.com/huberman
Timestamps
(00:00:00) Dr Dachner Keltner
(00:01:55) Emotions, Awe; Facial Expressions & Culture
(00:08:11) Sponsors: Joovv & Helix Sleep
(00:11:05) Emotion, Motor Movement & Language
(00:15:36) Measuring Emotion; Studying Awe
(00:24:10) Horizons, Small to Vast, Shifting Perspective
(00:29:27) Tool: Awe Walk
(00:33:53) Time Perception, Tool: Space-Time Bridging Meditation; Chimps, Vastness
(00:42:13) Sponsor: AG1
(00:43:37) Consciousness, Collective Experiences & Brain Synchronization
(00:50:04) Music, Concerts & Awe; Sparring, Transcendence
(01:01:28) Joe Strummer
(01:06:04) Inhibitors of Awe, Self-Focus & Narcissism
(01:12:41) Sponsor: Function
(01:13:52) Sports, Collective Effervescence
(01:19:03) Social Media & Online Life, Social Community
(01:29:51) Designing Cities & Places for Awe
(01:34:29) Sponsor: Our Place
(01:35:44) Embarrassment, Teasing; Collective Values
(01:43:05) Male Friendship, Teasing
(01:47:50) Isolation, Loneliness, Reemergence of Community
(01:54:33) Psychedelics, Awe, Treating Trauma; Microdosing
(02:01:18) Looking Forward, Awe Design
(02:08:36) Campfires, Connection, Red Light
(02:13:34) Life A…
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Essentials: How to Build Strength, Muscle Size & Endurance | Dr. Andy Galpin
2 april 2026 · 39 min
In this Huberman Lab Essentials episode, my guest is Dr. Andy Galpin, PhD, Executive Director of the Human Performance Center at Parker University and an expert in building strength and muscle size (hypertrophy). We cover the core principles and protocols for building strength and muscle, including science-based guidance on reps, sets, frequency and rest intervals. We also discuss how breathing and mental focus can enhance training and how post-workout downregulation can speed recovery. Lees meer
Read the show notes at hubermanlab.com.
Subscribe to Perform with Dr. Andy Galpin at performpodcast.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Timestamps
(00:00:00) Andy Galpin
(00:00:39) 9 Exercise Adaptations; Progressive Overload
(00:03:53) Progressive Overload, One-Rep Max, Soreness, Tool: Modifiable Variables
(00:08:39) Sponsor: LMNT
(00:10:12) Full-Body Workout, Exercise Selection
(00:12:44) Training Intensity, Repetitions, Sets, Rest Intervals, Supersets
(00:16:24) Sponsor: AG1
(00:17:48) Hypertrophy vs Strength Training Recovery
(00:20:03) Training Volume & Frequency for Hypertrophy
(00:21:56) Hypertrophy Rep Ranges, Frequency & Recovery; Cell Mechanisms
(00:25:28) Sponsor: Eight Sleep
(00:26:46) Tool: 3 x 5 Protocol; Power vs Strength
(00:28:23) Mental Awareness in Training; Mind-Muscle Connection
(00:31:25) Activating Muscle Groups, Awareness, Tool: Eccentric Overload
(00:33:40) Perform Podcast: Season 3
(00:34:04) Tool: Resistance Training Breathing & Post-Training
(00:38:20) Acknowledgments
Disclaimer & Disclosures
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How Hormones Shape Sexual Orientation & Behavior | Dr. Marc Breedlove
30 maart 2026 · 2 uur 12 min
Dr. Marc Breedlove, PhD, is a professor of neuroscience at Michigan State University and an expert on how hormones shape brain development and sexual orientation. We discuss how prenatal testosterone impacts whether someone is romantically attracted to men or women later in life, and what correlates of sexual orientation — such as finger-length ratios — tell us about the role of hormones in brain and psychological development. We also discuss why the number of older brothers a male has biases sexual orientation. Throughout, we explain how nature and nurture interact to shape male-female differences, behavior, and romantic partner choice. Lees meer
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David: https://davidprotein.com/huberman
Rorra: https://rorra.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
(00:00:00) Marc Breedlove
(00:03:24) Hormones & Sexual Orientation
(00:07:37) Prenatal Testosterone, Finger Ratio, Men & Women Differences
(00:14:08) Sponsors: David & Rorra
(00:16:46) Finger Ratios, Prenatal Testosterone, Gay & Straight Men/Women
(00:23:57) Mice & Sex Differences, Androgens
(00:26:54) Brain Differences & Sexual Orientation
(00:33:52) Group vs Individual Differences, Height Analogy; Bisexuality
(00:36:57) Brain Development, Hormones & Behavior; Brain Plasticity
(00:42:52) Sponsor: AG1
(00:44:16) Sexual Behavior, Libido
(00:51:37) Gay Rams, Brain Differences
(00:58:00) Aversion Pathway, Men vs Women, Same-Sex Partner
(01:06:58) Congenital Adrenal Hyperplasia (CAH), Intersex Phenotypes
(01:13:55) Androgen Insensitivity Syndrome (AIS)
(01:18:14) Sponsor: Function
(01:19:25) Gay Men & Older Brothers, Maternal Immunization Hypothesis
(01:32:55) CAH Carriers, Advantage, Stress Tolerance
(01:35:41) Birds & Sexual Differentiation, Gynandromorphs
(01:41:32) Anabolic Steroids, Hypersexuality; Adult Brain Plasticity
(01:45:31) Age & Testosterone Decline; Sexual Orientation & Activities
(01:53:14) Marc's Acade…
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Essentials: Using Salt to Optimize Mental & Physical Performance
26 maart 2026 · 39 min
In this Huberman Lab Essentials episode, I explain how salt (sodium) affects mental and physical performance, as well as cellular health. I describe how the brain monitors sodium levels to regulate thirst and fluid balance, and why salt needs can vary depending on activity level, stress, blood pressure, and diet. I also explain how to determine the right sodium intake for your individual needs and discuss why some people may benefit from increasing salt and other electrolytes. Lees meer
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Function: https://functionhealth.com/huberman
LMNT: https://drinklmnt.com/huberman
Timestamps
(00:00:00) Salt
(00:00:37) Brain & Monitoring Salt
(00:02:33) Thirst, Osmotic Thirst & Salt
(00:05:35) Hypovolemic Thirst & Blood Pressure
(00:06:59) Sponsor: Function
(00:08:39) Fluid Balance, Kidney & Urine Regulation
(00:11:53) How Much Salt Do You Need?, Blood Pressure, Dizziness & Postural Syndromes
(00:17:29) Replenish Salt for Performance, Tool: Galpin Equation & Exercise
(00:19:15) Sponsor: LMNT
(00:20:46) Stress & Craving Salt
(00:22:29) Electrolytes: Magnesium & Potassium; Low Carbohydrate Diet
(00:25:19) Salt & Sweet Taste, Sugar Cravings, Processed Foods
(00:29:37) Finding Your Ideal Salt Intake, Tool: Unprocessed Food Diet
(00:31:25) Sponsor: AG1
(00:32:50) Neurons, Salt & Action Potentials; Ingesting Too Much Water
(00:34:51) Recap & Key Takeaways
Disclaimer & Disclosures
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The Best Vitality & Health Protocols | Dr. Rhonda Patrick
23 maart 2026 · 3 uur 31 min
Dr. Rhonda Patrick, PhD, is a biomedical scientist and public science educator. She shares the exercise, nutrition, supplementation and lifestyle practices linked to better health and lower disease risk including specific cardio and resistance training routines, when and why to do intermittent fasting, ways to lower visceral fat, omega-3 sourcing, creatine for brain and muscle and peptides such as BPC-157. It’s broad and thorough coverage of how to build a total health program tailored to your goals and individual biology. Lees meer
Read the show notes at hubermanlab.com.
Thank you to our sponsors
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Timestamps
00:00:00 Rhonda Patrick
(00:02:40) Competition, Jumping Rope, Rope Flow
(00:06:49) Rhonda's Exercise Routine, Cardiovascular & Resistance Training
(00:12:30) Cognitive & Physical Benefits of Exercise, Serotonin & Impulse Control
(00:14:40) Sponsors: Our Place & Lingo
(00:17:03) Phones While Training?
(00:18:45) Rhonda's Strength Training, Low-Reps, Modifications, Mental Resilience
(00:27:00) Daily Protein Intake, Intermittent Fasting, Processed Carbohydrates
(00:33:32) Lipopolysaccharide (LPS); Gut Permeability, Gluten; Cardiovascular Health
(00:42:58) Sponsor: AG1
(00:44:21) Tight Junctions, Gut, Neuroinflammation
(00:47:26) L-glutamine, Immune System, Cancer Risk
(00:54:55) N-acetylcysteine (NAC), Vitamin E; Antioxidant Balance, Reductive Stress
(01:00:08) Starch, Tool: Bedtime Fast & Cardiovascular Health
(01:03:36) Cortisol, Intermittent Fasting Benefits
(01:08:09) Cortisol, Train Fasted?; Hormones, Visceral Fat
(01:13:35) Visceral Fat, Perimenopause/Menopause, Insulin Resistance in Brain & Body
(01:21:13) Sponsor: LMNT
(01:22:33) Cortisol & Sleep
(01:25:42) Intermittent Fasting, Metabolic Switch, …
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Essentials: Tools for Setting & Achieving Goals | Dr. Emily Balcetis
19 maart 2026 · 36 min
In this Huberman Lab Essentials episode, my guest is Dr. Emily Balcetis, PhD, a professor of psychology at New York University who studies how visual perception influences motivation and goal pursuit. She explains how to better visualize and overcome challenges to achieve physical or cognitive goals. We also explore the science of setting goals, measuring progress effectively and research showing how fitness level and energy state can shape how difficult the world appears. Lees meer
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
BetterHelp: https://betterhelp.com/huberman
Timestamps
(00:00:00) Emily Balcetis
(00:00:21) Adjusting Vision to Meet Goals, Exercise, Tool: Narrow Visual Target
(00:07:39) Sponsor: Eight Sleep
(00:08:57) Goal Setting, Do Vision Boards Work?
(00:12:34) Tool: Effectively Plan Goals, Plan for Obstacles
(00:17:58) Sponsor: AG1
(00:19:23) How Fitness Shapes the Way People See the World
(00:24:46) Visual Spotlight, Exercise & Physical Fitness Level
(00:25:45) Stimulants & Motivation
(00:27:06) Sponsor: BetterHelp
(00:28:20) Cognitive Goals, Tools: Overcoming Bad Memories; Deadlines
(00:35:31) Acknowledgements
Disclaimer & Disclosures
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Science-Based Meditation Tools to Improve Your Brain & Health | Dr. Richard Davidson
16 maart 2026 · 2 uur 44 min
Dr. Richard Davidson, PhD, is a professor of psychology and psychiatry at the University of Wisconsin–Madison and a pioneer in the scientific study of meditation. We discuss how meditation changes your brain and body, how just 5 minutes daily can improve focus, stress resilience and your overall health, and we cover different types of meditation. We also address common myths such as the idea that meditation is to "clear your mind." And we discuss common challenges with meditation and how to overcome them. This episode offers both the science and the practical tools to build a consistent meditation practice to improve your mental and physical health and help you flourish. Lees meer
The episode show notes are available at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David: https://davidprotein.com/huberman
Eight Sleep: https://eightsleep.com/huberman
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Timestamps
(00:00:00) Richard "Richie" Davidson
(00:03:33) States of Mind vs Traits
(00:09:06) Wakeful Brain Activity vs Deep Sleep
(00:11:55) Sponsors: David & Eight Sleep
(00:14:31) Brain Activity Across Sleep, Wakefulness, Meditation & Insight
(00:19:27) Mediation & Sleep Compensation?; Meditation Timing & Liminal States
(00:23:05) Types of Mediation, Shifting from Thinking to Being
(00:28:32) Self-Monitoring, Undistracted Non-Mediation, "Stickiness"
(00:35:30) Tool: Beginning Daily Meditation, "Richie's 5 Meditation"; Health Benefits
(00:39:39) Meditation Practice History, Kindness & Nurturing Goodness
(00:45:07) Sponsor: AG1
(00:46:31) Beginners, Expect Chaos in Mind, Exercise & Lactate Analogy
(00:52:47) Tool: Beginning Mediation, Embrace Anxiety; Meta-Awareness, Flow
(00:57:51) Creativity; Capturing Thoughts, Unconscious Mind
(01:03:03) Meditation for Kids; Flourishing, Tool: Parent & Teacher Meditation
(01:10:12) Sponsor: Joovv
(01:11:34) Beyond Stimulus & Response
(01:14:22) Meditation Need…
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Essentials: Benefits of Sauna & Deliberate Heat Exposure
12 maart 2026 · 44 min
In this Huberman Lab Essentials episode, I discuss the mechanisms through which deliberate heat exposure enhances both physical and mental health. Lees meer
I outline specific protocols for deliberate heat exposure, including recommended temperature ranges, frequency, timing, duration and sauna alternatives. In addition, I explain how to tailor your heat protocols to support your specific goals, such as increasing growth hormone, reducing cortisol or supporting cognitive health.
Read the show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Timestamps
(00:00:00) Heat Exposure
(00:00:47) Shell vs Core Temperature; Heat Caution & Hyperthermia
(00:02:24) Body & Brain Circuit to Heat Up & Cool Down
(00:05:31) Sponsor: AG1
(00:06:55) Deliberate Heat Exposure & Health Benefits; Tool: Sauna Temperature Range, Duration, Frequency
(00:112:09) Sauna Types, Alternatives to Sauna
(00:13:50) Sauna Mechanism; Reduced Cortisol; Tool: Hot/Cold Contrast
(00:17:38) Sponsor: LMNT
(00:19:10) Heat Shock Protein Activation & Sauna
(00:20:50) DNA Repair, FOXO3 & Sauna, Cognition & Health Benefits
(00:24:21) Sauna & Increase Growth Hormone
(00:30:18) Sponsor: Eight Sleep
(00:31:36) Sauna Timing, Sleep & Growth Hormone, Tools: Fasting; Hydration
(00:34:56) Improve Mood, Endorphins & Sauna; Dynorphins
(00:40:04) Recap Sauna Protocols: Benefits, Frequency, Duration & Timing
Disclaimer & Disclosures
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Avoiding, Treating & Curing Cancer With the Immune System | Dr. Alex Marson
9 maart 2026 · 2 uur 27 min
Dr. Alex Marson, MD, PhD, is a Senior Investigator at the Gladstone Institutes and a professor of medicine at the University of California, San Francisco. We discuss the biology of the immune system and cancer, and everyday choices that can increase or decrease your cancer risk, several of which are surprising but all of which are actionable. We also discuss immunotherapy, including how engineered T-cells can be used to defeat childhood and adult cancers. Dr. Marson explains CRISPR and gene editing to cure diseases, and we address the ethical questions surrounding gene editing in embryos, children and adults. This discussion is for anyone interested in avoiding cancer and/or seeking to understand the science and practical applications of immune- or gene-therapy. Lees meer
Read the show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
BetterHelp: https://betterhelp.com/huberman
Helix Sleep: https://helixsleep.com/huberman
LMNT: https://drinklmnt.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
(00:00:00) Alex Marson
(00:02:21) Diseases & Current Biological Landscape; AI & Computational Tools
(00:05:56) Immune System, Innate vs Adaptive Immune System
(00:10:55) Thymus, T Cell Selection; B Cells & Antibodies
(00:13:23) Sponsors: BetterHelp & Helix Sleep
(00:16:11) Immune System Health, Sleep, Diet; Genes
(00:20:56) Childhood Exposure & Allergy Prevention; Autoimmune Reactions
(00:25:27) Whole Body Immune Response, Cytokines & Fever; Antibiotics
(00:30:51) Cancer; Mutations & Cell Regulation; Smoking, BRCA Mutations, Sunlight
(00:38:27) BRAC Mutations, Mutagens, Pesticides
(00:42:33) Sponsor: AG1
(00:43:57) X-Rays & Airport Scanners, Carcinogen vs Mutagen, Charred Meat, Food Dye
(00:49:34) Immune-Based Cancer Treatment, Checkpoint Inhibitors, CAR T-Cell Therapy
(00:59:04) CRISPR, Immunotherapies
(01:02:52) Age & Cancer Risk; CAR T-Cells, Targets & Side Effects; Ketogenic Diet
(01:08:27) CRISPR Dis…
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Essentials: The Biology of Taste Perception & Sugar Craving | Dr. Charles Zuker
5 maart 2026 · 35 min
In this Huberman Lab Essentials episode, my guest is Dr. Charles Zuker, PhD, a professor of biochemistry, molecular biophysics and neuroscience at Columbia University and an Investigator with the Howard Hughes Medical Institute (HHMI). Lees meer
We explore taste perception and how the brain transforms chemical signals from food into distinct taste experiences. We discuss how these taste signals shape both conscious choices and unconscious behavior, as well as how food preferences can change over time. Additionally, we discuss gut–brain signaling and explain why sugar is especially powerful at driving cravings.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
(00:00:00) Charles Zuker
(00:00:20) Senses & Perception
(00:02:29) Taste, 5 Taste Qualities & Dietary Needs
(00:05:49) Taste vs Flavor
(00:07:05) Sponsor: AG1
(00:07:56) Taste Buds; Bitter
(00:09:45) Sweet vs Bitter, Sensory Perception from Tongue to Brain
(00:12:47) Taste Plasticity & Changing Food Preferences
(00:14:13) Taste Modulation; Salt
(00:17:08) Sponsor: LMNT
(00:18:41) Gut-Brain Signaling
(00:23:14) Sugar Appetite & Gut-Brain Axis
(00:27:42) Sponsor: Function
(00:29:21) Artificial Sweeteners, Sugar Cravings
(00:30:37) Taste & Essential Nutrients; Highly Processed Foods; Brain & Food Choices
(00:34:11) Acknowledgements
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices -
Unlearn Negative Thoughts & Behaviors Patterns | Dr. Alok Kanojia
2 maart 2026 · 3 uur 9 min
Dr. Alok Kanojia, MD, MPH ("Dr. K"), is a Harvard-trained psychiatrist and expert in both Eastern and Western medicine to improve mental health. He explains tools for unlearning maladaptive thoughts and behavior patterns and for making behaviors that better mental and physical well-being more reflexive in work, relationships and daily life. We also discuss ways to resolve trauma, build stress tolerance, increase intrinsic motivation and even change temperament. We also discuss how social media, gaming and online dating shape our identity and perceptions and how to navigate them healthily. Lees meer
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Lingo: https://hellolingo.com/huberman
Joovv: https://joovv.com/huberman
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Timestamps
(00:00:00) Alok Kanojia (Dr. K)
(00:03:09) Internet, Computer Games; Academic Pressure
(00:07:11) Millennials & Self-Awareness, Hijacking Mental Health Language
(00:13:24) Sponsors: Lingo & Joovv
(00:16:06) Personality & Individual Road Maps, Misdiagnosis
(00:22:02) Ambiguity, Flirting, Social Skills Decline, Uncertainty Tolerance
(00:26:06) Dating in the Internet Age, Cognitive Bias
(00:30:39) Healthy Distress Tolerance, Tool: How to Feel Your Feelings
(00:39:58) Sponsor: AG1
(00:40:49) Expectations vs Internal Desire Roadmap, Western vs Eastern Theory of Mind, Ego
(00:50:35) Sense Organs, Comparison & Proving Oneself, Internal Drive
(00:59:22) Internet, Ego, "Teflon Buddha", Tool: Dealing with Criticism
(01:10:36) Observing One's Mind, Meditation, Psychedelics
(01:11:59) Sponsor: Function
(01:13:46) Tool: Shunya "Void" Meditation & Resilience
(01:24:02) External Reminders, Environment; Men & Emotional Regulation
(01:30:04) Samskara, Yoga Nidra, Trauma & Learning, Shunya & Personal Compass
(01:39:15) Yoga Nidra, Channeling Divinity, Genius
(01:42:30) Sponsor: Eight Sleep
(01:43:48) Breathwork Practices; Meditation Science…
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Essentials: Using Light to Optimize Health
26 februari 2026 · 42 min
In this Huberman Lab Essentials episode, I explore how different wavelengths of light affect the human body and how light exposure can improve sleep quality, mood and daytime alertness while supporting healthy hormone regulation. I also discuss the therapeutic use of ultraviolet and infrared/red light for a wide variety of benefits, including improved skin health and offsetting age-related vision loss. I explain the biological mechanisms behind these light-based therapies and offer practical tools that listeners can use to improve both their mental and physical well-being. Lees meer
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
ROKA: https://roka.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
(00:00:00) Light
(00:00:47) Physics of Light
(00:01:57) Light & Body, Rods & Cones, Skin, Seasons & Melatonin
(00:05:01) Melatonin Supplements?, Tool: Seasonal Sun Exposure
(00:08:32) Sponsor: ROKA
(00:09:47) Tool: Melatonin Levels & Reduce Night Light
(00:10:31) Light, UVB, Skin Exposure, Testosterone & Estrogen, Fertility
(00:13:54) UVB Light & Improved Pain Tolerance
(00:16:10) Tool: Daily Sunlight Exposure Protocol; Blue Blockers
(00:18:25) Sponsor: AG1
(00:19:16) Seasonal Affective Disorder (SAD), Year-Round Sunlight Exposure
(00:21:24) Enhanced Immune Function & UVB Light, Tool: Winter Light Exposure
(00:23:45) Light, Wound Healing, Hair & Nail Growth
(00:25:11) Tool: Mood, Dopamine & Avoid Nighttime UVB Light
(00:27:46) Sponsor: Function
(00:29:25) Red Light Therapy, Infrared Light, Acne, Wound Healing & Scars; Mitochondria
(00:33:06) Offset Age-Related Eyesight Decline, Red Light
(00:37:22) Tool: Red Light Protocol, Frequency & Timing
(00:40:02) Red Light for Shift Workers
(00:41:42) Recap
Disclaimer & Disclosures
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Restore Youthfulness & Vitality to the Aging Brain & Body | Dr. Tony Wyss-Coray
23 februari 2026 · 1 uur 59 min
Dr. Tony Wyss-Coray, PhD, is a professor of neurology at Stanford School of Medicine and Director of the Phil and Penny Knight Initiative for Brain Resilience who is discovering factors present in young blood and in exercised blood that can improve brain, heart, and other organ health. We discuss how different organs age at different rates and how to accurately measure biological aging. We also discuss the specific proteins found in blood when we are young and that are increased by things such as exercise, sunlight exposure, short-term fasting, specific foods, and social connection that can significantly increase vitality, restore youthful functioning of the brain and body, and potentially increase lifespan. Lees meer
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David: https://davidprotein.com/huberman
LMNT: https://drinklmnt.com/huberman
ROKA: https://roka.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
(00:00:00) Tony Wyss-Coray
(00:03:00) Young vs Old Animals, Age-Related Disease
(00:06:35) Blood Biomarkers, Young vs Old Humans, Alzheimer's Disease
(00:12:50) Sponsors: David & LMNT
(00:15:28) 'Young Blood' Factors, Rejuvenation, Stem Cells
(00:20:15) Blood Banking; Dracula
(00:23:10) Rates of Aging in Organs, Age Gap & Disease Risk; Risk Profiles & Therapies
(00:33:02) NAD Levels & Aging, NMN Supplements
(00:36:44) Vitality vs Longevity; Periods of Accelerated Aging
(00:43:17) Sponsors: AG1 & Roka
(00:45:22) Sunlight; Youthful Blood Factors, Exercise & Brain Function, Fasting
(00:51:25) Exercise, Injury & Inflammation
(00:56:18) Pro-health Factors, Klotho, GDF11, Stem Cell Injection Risk
(01:02:35) Platelet-Rich Plasma (PRP); Exosomes
(01:05:43) Smoking, EMFs, Plastics, Long-Term Accumulation, Fresh Foods, Organic Food
(01:11:28) Sponsor: Function
(01:13:16) Intermittent Fasting, Long-Term Fasting, Snacking
(01:19:07) Sleep; Cerebrospinal Fluid (CSF) Factors & C…
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Essentials: Optimize Your Exercise Program with Science-Based Tools | Jeff Cavaliere
19 februari 2026 · 40 min
In this Huberman Lab Essentials episode, my guest is Jeff Cavaliere, MSPT, CSCS, a physical therapist, strength coach and the founder of ATHLEAN-X, an online training platform. Lees meer
We explain the foundations of an effective training program, including how to structure your weekly workouts and recovery to match your goals and schedule. We also discuss effective warm-ups and stretching, strategies to reduce injury risk and practical nutrition principles without strict calorie counting. Jeff's science-based approach offers clear, actionable guidance for anyone looking to improve fitness, physique and overall health.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
BetterHelp: https://betterhelp.com/huberman
Helix: https://helixsleep.com/huberman
David: https://davidprotein.com/huberman
Timestamps
(00:00:00) Jeff Cavaliere
(00:00:20) Beginner Whole Body Training Program, Warm-Ups
(00:02:18) Splits, Time Efficiency, Recovery; Bro Splits
(00:05:07) Sponsor: BetterHelp
(00:06:18) Cardiovascular & Resistance Training, Timing & Frequency; Blending Strategies
(00:09:24) Cramp Test & Resistance Training, "Cavaliere Test", Muscularity
(00:11:55) Recovery, Soreness & Variability; Tool: Grip Strength Test
(00:14:48) Sponsor: Helix Sleep
(00:16:22) Active vs Passive Stretching, Recovery
(00:18:46) Recovery, Heal "Shorter" & Muscle; Dynamic Stretching
(00:20:55) Upright Row, Shoulder, Posture, Tool: High Pull; Strengthening Hips
(00:26:10) Sponsor: AG1
(00:27:01) Tool: Proper Bar Grip, Elbow Pain
(00:31:26) Tool: Training Journal & Goals
(00:32:03) Nutrition; Tool: Plate Method
(00:35:28) Sponsor: David
(00:36:47) Post-Training Meal, Protein; Pre-Workout Supplements
(00:39:04) Acknowledgements
Disclaimer & Disclosures
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The Most Effective Weight Training, Cardio & Nutrition for Women | Dr. Lauren Colenso-Semple
16 februari 2026 · 2 uur 32 min
Dr. Lauren Colenso-Semple, PhD, is an expert in the science of strength and muscle building and nutrition. She explains the most effective resistance and cardiovascular training programs for women and if and how those programs should differ from those followed by men. She explains program design options, exercise selection, sets, repetition ranges, rest periods, if you need to train to failure and much more. We discuss the relevance of menstrual cycles, (peri)menopause, birth control, body frame differences, as well as best practices for nutrition, hormone replacement and supplementation. Throughout the episode Dr. Lauren Colenso-Semple dispels common myths about women's fitness and nutrition such as the impact of fasting, cortisol, weight vests and more. This episode provides a masterclass in the best science-supported fitness and nutrition programs for women and for men. Lees meer
Thank you to our sponsors
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Timestamps
(00:00:00) Lauren Colenso-Semple
(00:02:43) Muscle in Men vs Women; Testosterone; Individual Variation
(00:08:07) Sponsors: Joovv & Eight Sleep
(00:10:45) Testosterone & Women; Resistance Training; Young Girls
(00:17:46) Tool: Beginner Resistance Training for Women; Frequency & Goals
(00:20:58) Tools: Weekly Full-Body Workouts, Work Sets, Rest Intervals; Time Efficiency
(00:28:43) Forced Reps, Drop Sets; Rate of Movement; Partial Reps
(00:33:19) Tool: Repetition Ranges; Technique; Vary Rep Ranges?
(00:39:37) Sponsor: AG1
(00:40:28) High Reps & Injury, Technique & Warm-Ups
(00:44:25) Cardiovascular Exercise, Interference Effect?; Walking, High Intensity
(00:52:43) Menstrual Cycle, Hormones & Training; Overcoming Internal Resistance
(00:56:54) Training & Body Composition; Tool: Slow Progression; Menstrual Cycle
(01:02:45) Sponsor: Rorra
(01:03:59) Ho…
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Essentials: The Science of Love, Desire & Attachment
12 februari 2026 · 40 min
In this Huberman Lab Essentials episode, I explore the psychology and biology of desire, love and attachment. I explain how childhood attachment styles can shape adult romantic relationships and how the brain and body systems influence emotional bonds. I also discuss supplements that may support a healthy libido and practical, science-based tools for understanding your relationship patterns and building stronger relationships. Lees meer
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
(00:00:00) Desire, Love & Attachment
(00:00:23) 4 Attachment Styles, Child & Parent
(00:04:11) Attachment & Autonomic Arousal, Seesaw Analogy
(00:07:26) Sponsor: Eight Sleep
(00:08:44) Tool: Self-Awareness of Attachment Style, Autonomic State & Relationship
(00:09:51) Brain & Neural Circuits for Desire, Love & Attachment
(00:11:19) Empathy, Autonomic Matching
(00:13:09) Positive Delusions, Relationship Breakdown & Failure
(00:16:00) Sponsor: Function
(00:17:39) Universality of Love, Autonomic Coordination
(00:21:38) Self-Expansion & Relationships, Shaping Self-Perception
(00:27:54) Sponsor: AG1
(00:28:44) Testosterone, Estrogen, Dopamine & Libido
(00:31:52) Supplements to Increase Libido: Maca Root, Tongkat Ali (Longjack), Tribulus
(00:38:55) Recap
Disclaimer & Disclosures
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How Genes Shape Your Risk Taking & Morals | Dr. Kathryn Paige Harden
9 februari 2026 · 2 uur 42 min
Dr. Kathryn Paige Harden, PhD, is a psychologist, behavioral geneticist and professor of psychology at the University of Texas at Austin. We discuss how genes interact with your upbringing to shape your level of risk-taking and morality. We also discuss how genes shape propensity for addiction and impulsivity in males versus females. Finally, we discuss how biology impacts societal views of sinning, punishment and forgiveness. Lees meer
Read the episode show notes at hubermanlab.com.
Pre-order Protocols: https://go.hubermanlab.com/protocols
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
BetterHelp: https://betterhelp.com/huberman
Lingo: https://hellolingo.com/huberman
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Timestamps
(00:00:00) Kathryn Paige Harden
(00:03:10) Adolescents, Genes & Life Trajectory; Adolescence Ages
(00:06:44) Puberty, Aging & Differences; Epigenome; Cognition
(00:14:05) Sponsors: BetterHelp & Lingo
(00:16:45) Puberty Onset & Family; Communication & Empathy
(00:22:26) 7 Deadly Sins, Substance Use & Conduct Disorders, Genes
(00:27:33) Family History; Genes & Brain Development
(00:33:05) Personality & Temperament, Motivation, Addiction; Trauma
(00:37:59) Knowing Genetic Risk & Outcomes; Understanding Family History
(00:46:06) Sponsor: AG1
(00:46:57) Genetic Information & Decision Making; Personal Identity & Uncovering Family
(00:52:12) Nature vs Nurture, Bad Genes?; Aggression, Childhood & Males
(01:00:17) The Original Sin; Whitman Case & Brain Tumor; Genetic Predisposition
(01:10:31) Free Will; Genes & Moral Judgement; Skillful Care for Kids; Social Cooperation
(01:21:03) Breaking the Cycle; Genetic Recombination & Differences; Identity
(01:25:21) Sponsor: Our Place
(01:27:01) Status, Dominance, Science; Positive Attributes of Negative Traits
(01:36:15) Relational Aggression & Girls; Male-Female Differences & Conflict
(01:40:36) Genes, Boys vs Girls, Impulse Control
(01…
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Essentials: The Science & Practice of Movement | Ido Portal
5 februari 2026 · 39 min
In this Huberman Lab Essentials episode, my guest is Ido Portal, a movement coach and world expert on human movement. Lees meer
We explore the science and practice of movement, including how the nervous system shapes our actions, the distinction between reflexive and deliberate movement patterns and how emotion and awareness influence our movement. Ido shares how to build a holistic movement practice into everyday life through an exploration-based approach grounded in playfulness and self-inquiry.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/huberman
Timestamps
(00:00:00) Ido Portal
(00:00:20) Movement Practice, Self-Inquiry
(00:02:08) Wordlessness, 3 Core Elements of the Body; Focus & Movement
(00:06:35) Sponsor: LMNT
(00:08:09) Mental & Physical Postures; Virtuosity
(00:12:36) Vision & Eyes; Focus vs Relaxed Vision; Tool: Panoramic View
(00:17:53) Hearing; Different Opinions
(00:20:59) Body Shape; Developing Many Walks
(00:23:53) Sponsor: AG1
(00:24:45) Playful Exploration, Openness
(00:27:25) Peripersonal Space & Movement, Proximity, Reactivity, Discomfort
(00:32:18) Exercise, Traditional Movements; Examination of Movement
(00:37:43) Exploration; Acknowledgements
Disclaimer & Disclosures
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How Dopamine & Serotonin Shape Decisions, Motivation & Learning | Dr. Read Montague
2 februari 2026 · 2 uur 42 min
Dr. Read Montague, PhD, is a professor and director of the Center for Human Neuroscience Research at Virginia Tech’s Fralin Biomedical Research Institute and an expert in how dopamine and serotonin shape human learning, motivation and decision-making. We discuss how they impact focused effort in the context of short- and long-term goals of all kinds. Also, how SSRIs and low-effort, high-engagement activities reduce the rewarding properties of dopamine, and how AI algorithms are revolutionizing understanding of the brain. Lees meer
Episode show notes are available at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David: https://davidprotein.com/huberman
Joovv: https://joovv.com/huberman
Function: https://functionhealth.com/huberman
LMNT: https://drinklmnt.com/huberman
Timestamps
(00:00:00) Read Montague
(00:02:54) Dopamine, Motivation & Learning
(00:08:49) Reward Prediction Error, Expectations
(00:12:24) Sponsors: David & Joovv
(00:14:54) Foraging, Dating, Expectations vs Outcomes; AI
(00:23:36) Dopamine, Expectation, Motivation; Forward Drive; Dopamine "Hits"
(00:29:58) Baseline Dopamine & Fluctuations; Parkinson's Disease
(00:34:36) Movement, Urgency; ADHD, Bee's Dance, Explorer vs Focus Mode
(00:42:29) Sponsor: AG1
(00:43:40) Social Media, ADHD; Explorers vs Task-Based, Combat
(00:50:54) Effort, Learning; Social Media & Phones, Resisting Behaviors
(01:01:36) Serotonin & Dopamine, Opponency, SSRIs
(01:11:21) Hunger, Dopamine; Negative Feedback, Learning, Trauma; Torture
(01:18:34) Drugs of Abuse & High Dopamine
(01:19:48) Sponsor: Function
(01:21:35) Trauma & Dopamine Adaptation
(01:27:34) SSRIs, Dopamine, Positive Experiences
(01:29:50) Deep Brain Stimulation; Measuring Dopamine & Serotonin in Humans
(01:36:16) Sleep; Divorce; Science is a Contact Sport
(01:45:14) Long-Term Motivation, Learning How to Fail, Tool: Kids & Sports
(01:54:14) Sponsor: LMNT
(01:55:34) Meditation, Breathing, Learning; Dopamine as a Curr…
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Essentials: Using Play to Rewire & Improve Your Brain
29 januari 2026 · 35 min
In this Huberman Lab Essentials episode, I discuss why play is a powerful yet often overlooked tool for shaping the brain across the entire lifespan, not just during childhood. I explain how play engages specific brain circuits and neurochemicals, allowing us to explore different roles and learn in low-stakes environments uniquely suited to learning. I also describe why adults benefit from deliberately reintroducing play and which forms of play are most effective for expanding cognitive flexibility and creative thinking. Lees meer
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Mateina: https://drinkmateina.com/offer
Our Place: https://fromourplace.com/huberman
Timestamps
(00:00:00) Power of Play
(00:00:37) Play, Brain & Exploring Contingencies; Creatives
(00:03:27) Childhood Play & Low-Stakes Scenarios
(00:05:18) Sponsor: Mateina
(00:06:21) Tool: Adults & Playful Mindset
(00:08:53) Play Postures; Eyes
(00:12:00) Group Play, Testing & Breaking Rules
(00:14:32) Role Play
(00:15:43) Sponsor: AG1
(00:16:34) Play Mindset, Low-Stakes Situations, Tool: Adult Play for Brain Health
(00:22:29) Tinkerers & Creatives, Playful Spirit
(00:24:54) Sponsor: Our Place
(00:26:09) Tool: Play to Enhance Neuroplasticity: Dynamic Movement, Chess & Mental Roles
(00:30:15) Personal Play Identity, Adulthood
(00:33:23) Recap
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices -
Science & Tools of Learning & Memory | Dr. David Eagleman
26 januari 2026 · 2 uur 24 min
Dr. David Eagleman, PhD, is a neuroscientist, bestselling author and professor at Stanford University. We discuss how to leverage the science of neuroplasticity to learn new skills and information and how accurate and false memories form and are forgotten. We also discuss time perception and why it speeds up or slows down depending on our age and stress level. We cover dreaming and the meaning of visual and other dream content. And we discuss the neuroscience of cultural and political polarization and how to remedy it. This episode provides science-based knowledge and practical tools you can use to enhance learning and better understand your experience of life in the past, present and future. Lees meer
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Mateina: https://drinkmateina.com/offer
Rorra: https://rorra.com/huberman
Lingo: https://hellolingo.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
(00:00:00) David Eagleman
(00:02:35) Neuroplasticity & Learning; Cortex, Flexibility & Repurposing, Savantism
(00:11:07) Sponsors: Mateina & Rorra
(00:13:27) Specialization vs Diversification, Practice; Internet & Curiosity
(00:22:05) Building a Well-Rounded Brain, Tool: Critical Thinking & Creativity
(00:28:18) Neuroplasticity & Adults, Tools: Novelty & Challenge
(00:32:41) Neuromodulators & Plasticity, Psychedelics; Directed Plasticity
(00:38:50) Sponsor: AG1
(00:39:41) Building a Better Future Self, Tool: Ulysses Contract to Avoid Bad Behaviors
(00:50:13) Brain Chatter, Aphantasia & Practice
(00:56:57) Specialization vs Diverse Experience, Childhood & Brain
(01:00:50) Space & Time Perception, Tool: Space-Time Bridging Meditation
(01:06:17) Are We Good at Estimating Time?; Fear, Time & Memory
(01:11:23) Sponsor: Lingo
(01:12:53) Fearful Situations & Time Perception; Joyful Events & Novelty, Tool: Do Things Differently
(01:18:56) Staying in the Present, Mental Illness & Time Dom…
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Essentials: Therapy, Treating Trauma & Other Life Challenges | Dr. Paul Conti
22 januari 2026 · 38 min
In this Huberman Lab Essentials episode, my guest is Dr. Paul Conti, MD, a psychiatrist and expert in treating trauma and psychiatric illness. Lees meer
We explain what trauma is and how it affects the mind and body, as well as the best treatment approaches to support recovery. We also discuss why guilt and shame often follow traumatic experiences and why processing trauma is essential for healing. Dr. Conti shares practical tools for how to choose and work effectively with a therapist and discusses the therapeutic potential of psychedelics and MDMA in clinician-assisted settings.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AGZ by AG1: https://drinkagz.com/huberman
Function Health: https://functionhealth.com/huberman
LMNT: https://drinklmnt.com/huberman
Timestamps
(00:00:00) Paul Conti
(00:00:21) What is Trauma?, Guilt & Shame
(00:03:20) Evolutionary Context of Trauma, Shame & Guilt
(00:07:18) Sponsor: Function
(00:08:59) Repetition Compulsion, Repeating Trauma
(00:12:48) Processing Trauma in Therapy or On Your Own, Grieving
(00:16:48) Introspection, Tool: Processing Trauma Through Words
(00:18:04) Sponsor: LMNT
(00:19:35) Finding a Therapist, Rapport; Duration of Therapy
(00:21:49) Prescriptions, Depression, Treating Core Issues
(00:24:28) Psychedelics & Overcoming Trauma, Psychedelic-Assisted Therapy
(00:28:18) Sponsor: AGZ by AG1
(00:29:48) MDMA, Overcoming Fear
(00:31:43) Talking about Trauma, Language
(00:33:36) Taking Care of Oneself, Tool: Self-Care Basics
(00:36:56) Acknowledgements
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices -
Build Muscle & Strength & Forge Your Life Path | Dorian Yates
19 januari 2026 · 2 uur 48 min
Dorian Yates is a former professional bodybuilder, six-time Mr. Olympia winner and a pioneer of high-intensity, low-volume training for building muscle size and strength. He explains how anyone can vastly improve their fitness, mindset and appearance by training with weights just two or three days per week for less than an hour. We also discuss how to determine your natural strengths and passions and select which life path is right for you. Dorian also shares his journey and transformation from wayward youth to world champion athlete, his exploration of psychedelics, views on cannabis and on longevity and health optimization more generally. The knowledge and wisdom Dorian shares is valuable to men and women of all ages. Lees meer
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David Protein: https://davidprotein.com/huberman
Joovv: https://joovv.com/huberman
Our Place: https://fromourplace.com/huberman
LMNT: https://drinklmnt.com/huberman
Function Health: https://functionhealth.com/huberman
Timestamps
(00:00:00) Dorian Yates
(00:03:17) High-Intensity Training, Bodybuilding, Blood & Guts
(00:09:15) Muscular Failure, Stimulate & Recover; Anabolics
(00:12:04) Sponsors: David & Joovv
(00:14:33) Muscle Pump, Stimulus; Recovery Weeks
(00:17:32) Beginners & Learning Correct Mechanics; Diabetes
(00:22:13) Research vs Real World, Tool: High-Intensity, Low-Volume Training, HIIT Sprints
(00:28:53) Bodybuilding Journey, Reading, Training Logs, Aspiration, Parents
(00:39:21) Sponsors: AG1 & Our Place
(00:42:46) TRT, Steroids, Genetics, Early Bodybuilding Career; Tool: Steroid Risks
(00:53:57) Father & Son Relationship; Training Evolution
(00:58:31) Workout Intensity & Motivation, Self-Mastery, Transforming Anger
(01:05:34) Death; Opportunity Analysis; Bodybuilders, Steroids & Diuretics
(01:12:18) Human Possibility, Fitness & Health Progression, Nutrition
(01:16:05) Sponsor: LMNT
(01:17:26) Mike Mentzer
… -
Essentials: Tools to Boost Attention & Memory | Dr. Wendy Suzuki
15 januari 2026 · 41 min
In this Huberman Lab Essentials episode, my guest is Dr. Wendy Suzuki, PhD, a professor of neural science and psychology at New York University. Lees meer
We discuss simple, daily habits to improve focus, memory and overall cognitive performance. Dr. Suzuki explains how exercise directly enhances brain function—both the immediate benefits of a single workout and long-term support for cognitive health. We also discuss how meditation, verbal affirmations, sleep and other behavioral practices positively influence mood and stress regulation.
Episode show notes: https://go.hubermanlab.com/7gTmlIR
Join the Huberman Lab Neural Network Newsletter: https://www.hubermanlab.com/newsletter
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
BetterHelp: https://betterhelp.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Timestamps
(00:00:00) Wendy Suzuki
(00:00:21) What Makes Moments Memorable?
(00:02:24) Memory & Hippocampus, Imagination
(00:05:35) Sponsor: BetterHelp
(00:06:37) One-Trial Learning, Fear
(00:08:10) Exercise Effects on Focus, Attention & Memory
(00:12:31) Brain-Derived Neurotrophic Factor (BDNF) & Exercise
(00:15:10) Sponsor: AG1
(00:16:55) Tools: Cardiovascular Exercise; 10-Minute Walk & Mood
(00:18:43) How Exercise Increases BDNF
(00:20:47) Adults, Neuron Growth, Hippocampus
(00:22:51) Exercise Effects on Memory, Tool: Morning Exercise
(00:26:08) Exercise & Long-term Effects on Cognition, Older Adults
(00:27:56) Minimum Exercise For Cognitive Benefits (Adults, 30s-50s)
(00:32:03) Sponsor: Eight Sleep
(00:33:22) Increase Exercise For Greater Cognitive Benefits
(00:35:30) Affirmations, Exercise, Mood, IntenSati
(00:37:37) Meditation & Benefits, Tool: Brief Meditation
(00:39:32) Tools to Improve Attention
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices -
How to Overcome Addiction to Substances or Behaviors | Dr. Keith Humphreys
12 januari 2026 · 3 uur 27 min
Dr. Keith Humphreys is a professor of psychiatry and behavioral sciences at Stanford School of Medicine and a leading expert on treating addictions, drug laws and policy. We discuss all the major addictive substances and behaviors, including alcohol, opioids, gambling, stimulants, nicotine, cannabis and more, focusing on how genetics and certain use patterns shape addiction susceptibility. We discuss the best evidence-based tools for recovery, from 12-step programs to emerging treatments such as psychedelics and ibogaine. Anyone interested in making better choices for their health and/or seeking to avoid or overcome addictions ought to benefit from this episode. Lees meer
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David: https://davidprotein.com/huberman
BetterHelp: https://betterhelp.com/huberman
Helix Sleep: https://helixsleep.com/huberman
LMNT: https://drinklmnt.com/huberman
Timestamps
(00:00:00) Keith Humphreys
(00:03:22) Addiction; Genetic Risk
(00:09:14) Alcohol Use Disorder & Alcoholism; Genetic Predisposition & Addiction Risk
(00:18:03) Sponsors: David & BetterHelp
(00:20:37) Women & Alcohol Use; Young Adults; Cannabis Use
(00:23:36) Health Benefit to Alcohol?, Red Wine, Cancer Risk; Social Pressure
(00:31:47) Alcohol in Social Gatherings, Social Anxiety, Vulnerability, Work & Dates
(00:37:41) Old vs New Cannabis & THC Levels; Smoked vs Edible Forms
(00:44:38) Cannabis & Psychosis Risk; Cardiac Health; Youth Cannabis Use & Transition to Adulthood
(00:52:29) Sponsor: AG1
(00:54:13) Industries of Addiction, Regulation; Gambling, Slot Machines, Novelty; Casinos
(01:05:28) Decriminalization vs Legalization; Cannabis, Gateway Drug?
(01:08:50) Psylocibin or LSD, Addiction Treatment; Microdosing, Clinical Trial Challenges
(01:18:58) Sponsor: Helix Sleep
(01:20:32) Brain Plasticity & Age; Ketamine, Depression, Transcranial Magnetic Stimulation (TMS)
(01:28:10) SSRIs, Mass Shootings, Sui…
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Essentials: Optimizing Workspace for Productivity, Focus & Creativity
8 januari 2026 · 35 min
In this Huberman Lab Essentials episode, I discuss how to optimize your workspace to maximize productivity, focus and creativity. Lees meer
I explain how key environmental factors such as lighting, the physical layout of your work area and desk setup can influence attention and performance. I also discuss how specific types of sounds can enhance focus and how to adjust your work environment for particular tasks. These practical, flexible protocols can be applied whether you are working from home, in an office or on the road.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
ROKA: https://roka.com/huberman
Timestamps
(00:00:00) Workplace Optimization for Performance
(00:00:36) Clutter, Variables for Workspace Optimization
(00:02:41) Vision & Light, Tool: Mornings & Bright Light; Windows
(00:04:45) Afternoon, Evenings & Light; Tool: Dimming Lights
(00:07:13) Sponsor: Eight Sleep
(00:07:13) Alertness & Visual Focus, Tool: Screen Placement
(00:10:23) Vergence Eye Movement & Alertness, Tool: Visual Breaks
(00:13:08) Cathedral Effect, Creative vs Analytical Thinking, Tool: Ceiling Height by Task
(00:16:08) Sponsor: AG1
(00:16:08) Background Noise to Avoid; White Noise, Pink Noise
(00:20:41) Sound Patterns to Improve Concentration
(00:24:00) Tool: Binaural Beat Frequency for Focus; Dopamine
(00:25:33) Tool: Managing Interruptions
(00:25:29) Sponsor: ROKA
(00:26:57) Sit or Stand for Work?, Tool: Sit-Stand Desk
(00:30:45) Key Takeaways, Flexibility & Changing Locations
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices -
Best Ways to Build Better Habits & Break Bad Ones | James Clear
5 januari 2026 · 2 uur 36 min
James Clear is an expert on behavioral change and habits and the author of the bestselling book Atomic Habits. We discuss the best ways to build new healthy habits and end bad ones without relying on motivation or willpower. Rather than list off categories of tools or acronyms, James explains how anchoring the changes you want to make in your identity and physical environment allows you to make desired changes quickly and ones that stick. Whether your goal is better fitness and physical health, productivity or mental health, you'll learn actionable, zero-cost protocols to build powerful and meaningful habits. Lees meer
Sponsors
AG1: https://drinkag1.com/huberman
Lingo: https://hellolingo.com/huberman
Wealthfront*: https://wealthfront.com/huberman
Joovv: https://joovv.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
(00:00:00) James Clear
(00:01:10) Atomic Habits
(00:02:57) Common Habits, Tool: Habit Success & Getting Started
(00:06:16) Make Starting a Habit Easier, Tool: 4 Laws of Behavior Change
(00:10:18) Sponsors: Lingo & Wealthfront
(00:13:26) Writing Habits, Seasons & Flexibility; Adaptability, Tool: Bad Day Plan
(00:18:42) Consistency, Flow vs Grind, Master Showing Up, Learning & Practice
(00:24:54) Chunking, Getting Started at Gym
(00:28:01) Flow Don’t Fight, Dissatisfaction & Effort, Tool: Identity-Based Habits
(00:34:10) Friction, Competition & Effort; Credentials
(00:39:38) Make Effort Rewarding, Mindset, Tools: Previsualization, Emphasize Positives
(00:45:59) Sponsors: AG1 & Joovv
(00:48:56) Reflection & Learning, Tool: Self-Testing; Perfectionism, Tool: Curiosity
(00:55:18) Striving vs Relaxation, Balance, Tool: Turn On/Off; Hiking, Nature Reset
(01:04:20) Identity & Professional Pursuits; Choosing New Projects; Clinging to Identity
(01:14:24) Sponsor: Eight Sleep
(01:15:42) Criticism; Identity & Growth
(01:21:47) Failure, Identity, Sports, Tool: Rebounding & Reaching; Pub…
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Essentials: Micronutrients for Health & Longevity | Dr. Rhonda Patrick
1 januari 2026 · 41 min
In this Huberman Lab Essentials episode, my guest is Dr. Rhonda Patrick, PhD, a biomedical scientist and a leading health educator focused on nutrition, aging and general health. Lees meer
We discuss four key micronutrients that influence cellular stress responses, inflammation, detoxification and longevity, and how to increase your intake of each through diet or supplementation. We also cover deliberate cold and heat exposure, along with exercise, and how these tools support metabolic, cardiovascular and cognitive health as we age.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AGZ by AG1: https://drinkagz.com/huberman
LMNT: https://drinklmnt.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
(00:00:00) Rhonda Patrick
(00:00:20) Physical Challenges, Stress Response Pathways, Hormesis, Temperature
(00:03:43) Tool: Sulforaphane & Detoxification, Cruciferous Vegetables, Moringa
(00:06:19) Sponsor: LMNT
(00:07:51) Tool: Marine Omega-3s Fatty Acids, Fish Oil Supplements
(00:09:48) Benefits of Fish Oil Supplementation, Longevity, Tool: Omega-3 Index
(00:12:06) Omega-3s & Inflammation
(00:14:46) Sponsor: AGZ by AG1
(00:16:16) Vitamin D; Health Benefits
(00:18:46) Tool: Vitamin D Supplementation, Bloodwork
(00:22:11) Tool: Magnesium, Dark Leafy Greens, Supplementation
(00:24:25) Sponsor: Function
(00:26:05) Deliberate Cold Exposure, Mood & Dopamine
(00:26:58) Cold Exposure to Enhance Mitochondria, Shivering, Browning Effect
(00:31:22) Tool: High-Intensity Interval Training, Tabata Workout, Sauna, Memory
(00:33:18) Sauna, Cardiovascular & Cognitive Heath; Tool: Sauna Duration & Frequency
(00:38:52) Tool: Hot Bath; Acknowledgements
Disclaimer & Disclosures
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Defining Healthy Masculinity & How to Build It | Terry Real
29 december 2025 · 2 uur 51 min
Terry Real is a therapist and best-selling author expert on male emotional health and how men can build the skills for healthy relating to others: in relationships, work, friendships and to themselves. We discuss how mixed and ever-changing messages about what masculinity is are impacting the mental and physical health of men and boys. Terry explains how learning the skill of "relationality" leads to improvements in all aspects of boys' and men's lives and shares practical tools for how to do that. We also discuss the essential role of having a close male community to build confidence and self-esteem. This conversation offers actionable guidance for boys, men and women seeking to build healthier relationships with themselves and others. Lees meer
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
BetterHelp: https://betterhelp.com/huberman
David: https://davidprotein.com/huberman
Function: https://functionhealth.com/huberman
Waking Up: https://wakingup.com/huberman
Timestamps
(00:00:00) Terry Real
(00:02:53) Men & Masculinity, Political vs Psychological Patriarchy, Feminism
(00:07:39) Stoicism, Vulnerability, Traditional Masculinity, Emotions
(00:10:50) Sponsors: BetterHelp & David
(00:13:14) Masculinity Across Decades, Giving; Gratification vs Relational Joy
(00:21:54) Healthy Emotional Expression, Connection & Vulnerability; Self-Esteem
(00:31:17) Feeling Emotions, Tools: Asking For Help; Fights & "What Do You Need?"
(00:35:10) Self-Esteem & Relationship Accountability; Criticism, Redefining Strength
(00:40:47) Sponsor: AG1
(00:42:32) Healthy Criticism, Tool: Women & Articulating Needs
(00:50:21) Childlike Behavior, Wise Adult & Trauma, Tool: Relational Mindfulness
(00:58:11) Tool: Responsible Distance Taking; Self-Interest; Relationship "Biosphere"
(01:08:14) Alcohol, Men & Friends, Loneliness, Men's Retreat
(01:17:51) Fraternities, Men's Groups, Tool: Relationship vs Individual Support
(01:2…
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Essentials: How to Optimize Your Hormones for Health & Vitality | Dr. Kyle Gillett
25 december 2025 · 42 min
In this Huberman Lab Essentials episode, my guest is Dr. Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health. Lees meer
We explain how to improve hormone levels across the lifespan in both men and women using behavioral, nutritional and exercise-based tools. We also discuss common clinical topics, including hormone testing, PCOS, hair loss, testosterone replacement therapy (TRT) and peptides, focusing on potential benefits, tradeoffs and risks.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Maui Nui: https://mauinuivenison.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
(00:00:00) Kyle Gillett
(00:00:36) Hormone Health; Women vs Men, Tool: Hormone Testing
(00:02:35) Tool: Big 6 Lifestyle Pillars to Optimize Hormone Health
(00:04:32) Sponsor: AG1
(00:06:17) Diet, Individualization; Bloodwork & Frequency
(00:07:20) Exercise, Zone 2 Cardio; Caloric Restriction
(00:08:36) Intermittent Fasting, Growth Hormone, IGF-1
(00:11:05) Hormones & Sleep, Growth Hormone, Menopause, Andropause, TRT
(00:13:28) Testosterone & Women, SHGB
(00:15:19) Sponsor: Maui Nui
(00:16:34) Dihydrotestosterone (DHT), Androgens; Turmeric & Black Pepper; Hair Loss
(00:19:47) Polycystic Ovarian Syndrome (PCOS), Symptoms, Metformin, Inositol
(00:23:13) Cannabis, Alcohol, Testosterone
(00:24:48) Males & Testosterone, TRT, Prostate Cancer
(00:26:04) Prolactin, Dopamine "Wave Pool", Tool: Casein & Gluten
(00:27:23) Sponsor: Function
(00:29:03) Social Relationships & Hormones, Tool: Planning for Crisis
(00:31:02) Peptides, Growth Hormone & Risk; BPC 157, Sourcing & LPS
(00:36:42) Melanotan, Uses & Risks
(00:38:45) Spiritual Health, Interdisciplinary Health Integration
(00:41:23) Caffeine & Hormones, Sleep; Acknowledgements
Disclaimer & Disclosures
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Transform Pain & Trauma Into Creative Expression | David Choe
22 december 2025 · 3 uur 54 min
David Choe is a world-renowned artist, writer, podcaster and TV host. He tells how as a child, he was made to believe he was destined for greatness but also that he was a complete disgrace, leading him to channel his energy—including deep shame—into art that brought him global recognition. He shares about his addictions that put him on a decades-long cycle of extreme highs and lows and that forced him to eventually acknowledge and heal the childhood trauma he was battling inside. David shows up with raw, authentic presence to show us how we can transmute pain and shame into our best creative work and, more importantly, how complete vulnerability, especially about our hardest experiences, is the ultimate tool for forgiveness and self-acceptance. He also tells us the actual story about early Facebook, Pee-wee Herman and Santa Claus. Lees meer
Note: This conversation includes topics and language that may not be suitable for younger audiences.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
LMNT: https://drinklmnt.com/huberman
Function: https://functionhealth.com/huberman
Mateina: https://drinkmateina.com/huberman
Timestamps
00:00:00 David Choe
00:03:10 Drawing, Black & Colors, Death
00:12:54 Telepathy, South Bay
00:17:52 Sponsors: Eight Sleep & LMNT
00:20:40 Childhood, Podcasts, Mundane Moments & Artist Life
00:28:45 Mother, Beliefs, Religion, Artistic Ability, Childhood
00:33:27 Gambling, Transformation; Immigrant, Disgrace
00:40:10 Street Art, Graffiti, Creativity; Paintings, Payment; Sports
00:52:08 Sponsor: AG1
00:53:30 Santa, Belief; Journal, Vulnerability; Heart Break, Art
01:00:16 Facebook, Graffiti; Theft, Gambling
01:10:57 Adapting, Creativity
01:17:16 Album Cover, Art & Payment
01:23:40 Sponsor: Function
01:25:28 Immigrant & Belonging, Academics, Learning Art, Marvel Comics, Shame
01:35:11 Shame, Gambling Addiction, Stress
01:43:05 Sexual…
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Essentials: How to Set & Achieve Goals
18 december 2025 · 38 min
In this Huberman Lab Essentials episode, I explain how to use science-based tools to better set and achieve goals. Lees meer
I discuss the neuroscience of goal pursuit and how dopamine and visual attention shape motivation and effort. I explain whether visualizing success or failure better supports goal pursuit, how to choose goals at the right level of difficulty and evaluate progress. I also share a short “space-time bridging” protocol that helps train long-range, goal-directed behavior. These tools will help you stay motivated and reach goals more effectively.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David: https://davidprotein.com/huberman
LMNT: https://drinklmnt.com/huberman
Timestamps
(00:00:00) Goal Setting
(00:00:23) Brain & Goal Pursuit
(00:03:32) Goal Value, Action Steps
(00:05:49) Sponsor: David
(00:07:07) Peripersonal vs Extrapersonal Space
(00:08:34) Tool: Visual Focus & Pursuing Goals
(00:13:04) Visualization & Goal Pursuit, Tool: Visualize Failure
(00:15:25) Sponsor: AG1
(00:16:48) Tool: Goal Setting & Difficulty Level
(00:18:27) Dopamine & Goal Pursuit, Reward Prediction Error, Tool: Weekly Goal Assessment
(00:23:39) Dopamine & Vision; Importance of Behavioral Tools
(00:25:37) Recap of Tools for Goal Setting & Pursuit
(00:26:49) Sponsor: LMNT
(00:28:21) Goal Pursuit, Time; Tool: Space-Time Bridging
(00:35:49) Recap, Key Takeaways
Disclaimer & Disclosures
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Improve Energy & Longevity by Optimizing Mitochondria | Dr. Martin Picard
15 december 2025 · 3 uur 17 min
Dr. Martin Picard, PhD, is a professor of behavioral medicine at Columbia University and an expert on how our behaviors and psychology shape cellular energy production and rates of aging. He explains that your mitochondria don’t just “make energy”; they translate what you do—your mindset and your relationships—into the energy you experience as vitality or lack thereof. He explains how exercise, nutrition, sleep, meditation, and even certain thought patterns and our sense of purpose can charge our cells like batteries. He also shares findings that hair greying is the result of cellular stress and is reversible. This episode links physical and mental ‘energy’ with cellular energy and provides science-supported tools to improve your physical and mental health. Lees meer
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Helix: https://helixsleep.com/huberman
Lingo: https://hellolingo.com/huberman
Function: https://functionhealth.com/huberman
Waking Up: https://wakingup.com/huberman
Timestamps
(00:00:00) Martin Picard
(00:03:50) What is Energy?, Energy Flow & Transformation
(00:07:53) Energy, Vitality, Emotions, Sensory Perception
(00:14:18) Sponsors: Helix Sleep & Lingo
(00:17:19) “Mito-Centric” View of World, Mitochondrial Energy & Information Patterns
(00:25:26) Organelles, Mitochondria & Energy Transformation; Maternal Genes
(00:31:12) Mitotypes & Differentiation, Mitochondria as “Social Organisms”
(00:36:52) Food & Dysfunctional Energy Transformation
(00:40:02) Lifestyle Choices & Interests, Physiological Growth
(00:46:39) Pregnancy, Amenorrhea; Illness & Tiredness
(00:51:07) Sponsor: AG1
(00:52:29) Energy Transformation & Distribution; Body’s Wisdom, Feeling Sick
(00:56:27) Tool: Feel Your Energy; Breath & Energy
(01:02:31) Flow of Energy; Trade-Offs, Life Purpose & Enjoyment
(01:10:15) Biology, Meaningful Experiences & Energy Flow
(01:16:27) Sponsor: Function
(00:18:15) Inflammation, Energe…
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Essentials: How to Build, Maintain & Repair Gut Health | Dr. Justin Sonnenburg
11 december 2025 · 39 min
In this Huberman Lab Essentials episode, my guest is Dr. Justin Sonnenburg, PhD, a professor of microbiology and immunology at Stanford University. Lees meer
We discuss how microbes in our gut impact our mental and physical health and how diet and the environment affect the gut microbiome. We explain how lifestyle factors such as antibiotics and Western-style diets (high fat, low fiber and rich in processed foods) can damage gut diversity and whether prebiotics or probiotics are useful tools. Throughout the episode, we highlight evidence-based dietary and lifestyle strategies for improving gut health.
Episode show notes: https://go.hubermanlab.com/VXfckJf
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Joovv: https://joovv.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
00:00:00 Justin Sonnenburg
00:00:20 What is the Microbiome?
00:02:55 Microbiome Origin, Babies, Environmental Factors
00:04:47 Healthy Microbiome, Individuality; Industrialized vs Traditional Populations
00:07:06 Sponsor: AG1
00:08:30 “Reprogramming” the Gut Microbiome; Antibiotics, Western Diet
00:12:58 Cleanses & Fasting
00:13:55 Processed Foods & Microbiome, Artificial Sweeteners, Emulsifiers
00:17:35 Sponsor: Joovv
00:18:55 Inflammatory Western Diseases, Microbiome & Immune System
00:21:51 Fiber, Fermented Foods & Microbiome, Tool: Fermented Food Consumption
00:28:20 Sponsor: Function
00:30:00 Fiber, Depleted Microbiome, Industrialization, Sanitation
00:31:33 Antibiotics, Over-Sanitation, Disease, Hand Washing
00:33:26 Probiotics, Tool: Product Validation,
00:35:15 Prebiotics, Tool: Plant Consumption
00:37:48 Good Gut Book, Justin’s Research
Disclaimer & Disclosures
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Master the Creative Process | Twyla Tharp
8 december 2025 · 2 uur 30 min
Twyla Tharp is a world-renowned dancer, choreographer and expert on the creative process. She explains how to achieve creative success by keeping a highly disciplined routine that ultimately allows you to bring your creative visions to life. She explains how to establish a central message for each project, how to think about your audience, navigate criticism and continually elevate your standards with daily actions. We discuss how one's view of hard work, competition and even your name can shape what you think you're capable of and ultimately achieve. This episode offers direct, practical advice from a world-class creator on how to access your inner vision, build a strong body and mind, and do your best work. Lees meer
Show notes: https://go.hubermanlab.com/Yx57rWq
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Our Place: https://fromourplace.com/huberman
Eight Sleep: https://eightsleep.com/huberman
LMNT: https://drinklmnt.com/huberman
Mateina: https://drinkmateina.com/huberman
Timestamps
(00:00:00) Twyla Tharp
(00:03:28) Focus & Creative Work, Tool: "Spine" of Creative Work
(00:06:22) Creator & Audience Dynamic; Intention, Finances
(00:11:57) Early vs Late Works, Learning & Selectivity throughout Career
(00:15:59) Sponsors: Our Place & Eight Sleep
(00:19:09) "Cubby-Holing", Career Change & Reputation
(00:21:48) Creator Community & Selectivity; Success & Useful Failure
(00:27:42) Work Process, Schedule; Selecting Dancers, Supporting the Arts, Expectations
(00:32:36) Successful Performance; Beauty, Arts Compensation
(00:36:22) Mikhail Baryshnikov, Ballet & Invention; Philip Glass, Minimalism
(00:43:18) Knowledge vs Instinct, Taste; Avant Garde; Classical Training
(00:47:05) Kirov Ballet, Kids, Uniformity; Body Types
(00:52:13) Sponsor: AG1
(00:53:36) Movement, Body Frequency, Power
(01:00:18) Creative Process, Spine; Idea, Habit
(01:04:15) Rituals, Gym, Discipline; Farming, Quaker & Community; Communication
(01:12:16) Communication, Sign…
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Essentials: The Science of Making & Breaking Habits
4 december 2025 · 41 min
In this Huberman Lab Essentials episode, I explain how to create lasting habits and break unwanted ones. Lees meer
I explain two habit-building systems: one aligned with daily rhythms and another based on a 21-day cycle of forming and reinforcing habits. I also discuss why habit formation differs between individuals and how certain "linchpin" habits can make other behaviors easier to adopt. Finally, I share practical tools—including visualization, task bracketing, and methods for rewiring bad habits—to support lasting behavioral change.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AGZ by AG1: https://drinkagz.com/huberman
Eight Sleep: https://eightsleep.com/huberman
LMNT: https://drinklmnt.com/huberman
Timestamps
(00:00) Habits
(00:43) What are Habits?, Neuroplasticity
(01:15) Goal-Based vs Identity-Based Habits
(02:33) How Long Does It Take to Form a Habit?; Limbic Friction
(05:31) Sponsor: Eight Sleep
(06:59) Tool: Linchpin Habits
(08:51) Habit Strength, Context Dependence & Limbic Friction
(10:41) How We Form Habits, Tool: Review Procedural Steps
(12:49) Tool: Task Bracketing
(16:30) Sponsor: LMNT
(18:02) Should You Schedule Habits?; Phase-Based Habit Plan
(20:00) Phase 1 (Morning) & Challenging Habits
(21:23) Phase 2 (Afternoon), Relaxation; Mellow Habits
(24:46) Phase 3 (Evening), Enhancing Sleep & Habit Consolidation
(28:00) Habit Flexibility & Daily Timing
(30:33) Sponsor: AGZ by AG1
(32:02) Tool: 21-Day Habit Program; Habit Missteps
(37:16) Tool: How to Break Habits & Replacement Behaviors
(39:59) Recap
Disclaimer & Disclosures
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Using Red Light to Improve Metabolism & the Harmful Effects of LEDs | Dr. Glen Jeffery
1 december 2025 · 2 uur 15 min
Dr. Glen Jeffery, PhD, is a professor of neuroscience at University College London and a leading expert on how different colors (wavelengths) of light impact cellular, organ and overall health. He explains that long-wavelength light (red, near-infrared and infrared) can enter the body and brain to enhance mitochondrial function and thereby improve metabolism, eyesight, blood glucose regulation, mood, hormones and more. We also discuss how short-wavelength light from LED bulbs can impair mitochondrial health and why balanced, full-spectrum light is essential for health. Dr. Jeffery shares simple yet powerful ways to use natural and artificial light sources to enhance your metabolic function, eyesight and longevity. Lees meer
Sponsors
AG1: https://drinkag1.com/huberman
Wealthfront*: https://wealthfront.com/huberman
Joovv: https://joovv.com/huberman
Rorra: https://rorra.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
00:00 Glen Jeffery
03:12 Light, Ultraviolet (UV), Visible & Infrared (IR) Light
06:25 Light's Impact on the Body & Light, Sunburn, Cataracts
09:55 UV Light, All-Cause Mortality, Skin Cancer
14:55 Sponsors: Wealthfront & Joovv
17:58 Light Impacts Mitochondria Function & Structure, Long-Wavelength Light (Red/IR), Nano Water
25:00 Long-Wavelength Light Passes Through Clothing & Body; Tissue Scattering
30:08 Long-Wavelength Light & Blood Glucose; Mitochondria
36:19 Red Light, Parkinson's Disease, Cell Death; Eye Rods & Aging; Mitochondria Community
42:46 Red/IR Light, Skull & Brain; Safe Non-Ionizing Radiation
48:22 Sponsors: AG1 & Rorra
51:04 Offsetting Retinal Aging, Improve Vision & Long-Wavelength Light
59:28 Tool: Long-Wavelength Light & Preserve Retinal Mitochondria; Sunlight
1:03:50 Mitochondrial Theory of Aging, Circadian Rhythm & Mitochondria
1:07:57 Tool: Improve Vision with Long-Wavelength Light
1:10:44 Macular Degeneration, Rescuing Vision, Early Intervention
1:13:59 Light Effects at Local vs Distant Tissues, Im…
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Essentials: Using Hypnosis to Enhance Mental & Physical Health & Performance | Dr. David Spiegel
27 november 2025 · 40 min
In this Huberman Lab Essentials episode, my guest is Dr. David Spiegel, MD, the Associate Chair of Psychiatry & Behavioral Sciences, Director of the Center on Stress and Health, and Director of the Center for Integrative Medicine at Stanford University School of Medicine. Lees meer
We discuss the science and clinical applications of hypnosis, including how hypnosis works in the brain. We examine the evidence-based uses of clinical and self-hypnosis for pain, trauma, phobias, sleep and stress, and explain how to gauge your own level of "hypnotizability." We also outline practical ways to access these tools, from working with a trained clinician to using structured self-hypnosis protocols.
Thank you to our sponsors
AGZ by AG1: https://drinkagz.com/huberman
Function: https://functionhealth.com/huberman
Rorra: https://rorra.com/huberman
Timestamps
(00:00:00) David Spiegel
(00:00:20) What is Hypnosis?; Clinical vs Stage Hypnosis
(00:02:33) Brain & Hypnosis, Cognitive Flexibility
(00:06:14) Sponsor: Function
(00:07:54) ADHD, Self-Hypnosis & Focus
(00:08:57) Stress Reduction, Mind-Brain Connection; Improve Sleep, Phobias
(00:12:16) Narrative & Hypnosis, Mental State Change; Reframing Trauma
(00:18:26) Sponsor: AGZ by AG1
(00:19:56) Naming Importance; Clinical Hypnotist, Durability of Hypnosis, Reveri App
(00:22:29) Obsessive Thoughts, OCD, Hypnosis
(00:23:47) Hypnotizability, Spiegel Eye Roll Test, Eye-Brain Connection
(00:27:02) Sponsor: Rorra
(00:28:31) Trauma Recovery, Deliberate Self-Exposure to Pain or Trauma, Control
(00:30:37) Mind-Body Connection, Control; Reframing Pain, Tool: Opportunity for Action
(00:33:22) Children & Hypnosis; Group Hypnosis
(00:35:09) Breathing in Hypnosis, Cyclic Sighing, Relaxation
(00:36:46) Peak Performance & Hypnotic States
(00:37:55) Reveri Hypnosis App, Finding Clinical Hypnotist; Acknowledgements
Disclaimer & Disclosures
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Female Hormone Health, PCOS, Endometriosis, Fertility & Breast Cancer | Dr. Thaïs Aliabadi
24 november 2025 · 3 uur 8 min
My guest is Dr. Thaïs Aliabadi, MD, board-certified OB/GYN, surgeon and leading expert in women's health. We discuss polycystic ovary syndrome (PCOS) and endometriosis, two very common yet frequently undiagnosed causes of female infertility. Dr. Aliabadi explains the symptoms, underlying causes and evidence-based treatments for both conditions, including supplement and lifestyle interventions. We also discuss breast cancer risk and screening, pregnancy, perimenopause and menopause, and the hormone tests that women should request. This conversation offers empowering, potentially life-changing information for women of all ages to take control of their hormone, reproductive and overall health. Lees meer
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AGZ by AG1: https://drinkagz.com/huberman
Lingo: https://hellolingo.com/huberman
Our Place: https://fromourplace.com/huberman
Joovv: https://joovv.com/huberman
LMNT: https://drinklmnt.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
00:00 Thaïs Aliabadi
02:56 Why Endometriosis & Polycystic Ovary Syndrome (PCOS) Go Undiagnosed
08:16 Infertility, Tool: Early Screening
10:54 Sponsors: Lingo & Our Place
14:07 Women's Health Education Gap
15:24 PCOS Overview: Symptoms, Diagnosis, AMH, Disordered Eating
21:28 Irregular Periods, Teenage PCOS Diagnosis
24:36 Diagnosis, Pelvic Ultrasound; PCOS Naming
27:49 Thinning Hair & Acne; 4 PCOS Phenotypes; Mood & Treatment
35:54 Underlying Pillars of PCOS; HPA Axis, Androgens, Menstruation & Ovulation
40:30 Insulin Resistance & PCOS, Visceral Fat & Inflammation
46:30 Sponsors: AGZ by AG1 & Joovv
49:10 PCOS, Chronic Inflammation, Genetics & Lifestyle; Mood
52:31 PCOS, Fertility, Freezing Eggs, Tool: Egg Count & AMH Range By Age
58:34 Women's Health Education, AI, Clinicians; Cataracts Analogy
1:01:20 Stress; PCOS Treatment, Birth Control, Insulin Resistance & Metformin
1:06:44 PCOS Risk Calculator, Supplements, Lifestyle Factors;…