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456 afleveringen, van nieuw naar oud
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Essentials: Science of Building Strong Social Bonds with Family, Friends & Romantic Partners
20 november 2025 · 37 min
In this Huberman Lab Essentials episode, I discuss the science of social connection and how we form meaningful bonds with others. Lees meer
I explore the neural basis for "social homeostasis"—our drive for a certain amount of social interaction—which explains why we feel lonely, seek connection and how we navigate social hierarchies. I also explain how the brain and neurochemicals, such as oxytocin and dopamine, shape our relationships from infancy through adulthood and underlie traits like introversion and extroversion. The episode also offers practical insights into forming deeper connections and how shared experiences with others enhance social bonding.
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
David: https://davidprotein.com/huberman
Timestamps
0:00 Social Connection
1:10 Social Bonds, Social Isolation & Stress Hormones
3:09 Sponsor: LMNT
4:42 Brain & Social Homeostasis; Social Hierarchies & Flexibility
9:14 Dopamine & Pro-Social Behaviors; Chronic Social Isolation & Introversion
11:04 Introverts vs Extroverts, Dopamine & Social Homeostasis; Context
13:08 Loneliness, Dorsal Raphe Nucleus & Social Hunger
14:18 Key Takeaway: Introvert vs Extrovert & Dopamine
15:23 Social Bonds & Physiological Synchrony, Tool: Shared Experiences
18:19 Sponsor: AGZ by AG1
19:48 Right- vs Left-Brained Attachment, Parent & Child, Unconscious Mind
24:30 Friends & Romantic Partners, Emotional & Cognitive Empathy
27:52 Sponsor: David
29:09 Oxytocin & Social Connection
31:39 Tool: Emotional & Cognitive Empathy
32:54 Introverts, Extroverts & Social Interaction
33:48 Break-Ups; Key Takeaways
Disclaimer & Disclosures
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How to Speak Clearly & With Confidence | Matt Abrahams
17 november 2025 · 2 uur 27 min
My guest is Matt Abrahams, lecturer at Stanford Graduate School of Business and a world expert in communication and public speaking. He explains how to speak with clarity and confidence and how to be more authentic in your communication in all settings: public, work, relationships, etc. He shares how to eliminate filler words ("umm"-ing), how to overcome stage fright and how to structure messages in a way that makes audiences remember the information. He also shares how to recover gracefully if you "blank out" on stage and simple drills and frameworks that dramatically improve spontaneity, storytelling and overall communication effectiveness. People of all ages and communication styles will benefit from the practical, evidence-supported protocols Matt shares to help you communicate with greater confidence and impact. Lees meer
Read the episode show notes at hubermanlab.com.
Pre-order Andrew's book Protocols: https://go.hubermanlab.com/protocols
Thank you to our sponsors
AGZ by AG1: https://drinkagz.com/huberman
Eight Sleep: https://eightsleep.com/huberman
BetterHelp: https://betterhelp.com/huberman
Joovv: https://joovv.com/huberman
Mateina: https://drinkmateina.com/pages/store-locator
Function: https://functionhealth.com/huberman
Timestamps
(0:00) Matt Abrahams
(3:21) Public Speaking Fear, Status; Speech Delivery
(5:36) Speech, Connection, Credibility; Authenticity
(9:05) Monitoring, Self-Judgement; Memorization, Tool: Object Relabeling Exercise
(13:13) Sponsors: Eight Sleep & BetterHelp
(15:40) Cadence & Speech Patterns; Lego Manuals, Storytelling & Emotion
(19:18) Visual vs Audio Content, Length, Detail
(23:19) Understanding Audience's Needs, Tool: Recon – Reflection – Research
(24:25) Judgement in Communication, Heuristics
(27:33) Questions, Responding to the Audience, Tool: Structuring Information
(31:34) Feedback & Observation; Tools: Three-Pass Speech Review; Communication Reflection Journal
(39:09) Movement, Stage Fright, Content Expertise
(42:5…
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Essentials: Breathing for Mental & Physical Health & Performance | Dr. Jack Feldman
13 november 2025 · 50 min
In this Huberman Lab Essentials episode, my guest is Dr. Jack Feldman, PhD, a Distinguished Professor of Neurobiology at the University of California, Los Angeles, and a leading expert in the science of breathing. Lees meer
We explain the mechanics of breathing and the neural circuits that generate and regulate our breathing rhythm. We also discuss how breathing patterns profoundly influence mental states, including their role in reducing anxiety and enhancing emotional resilience. Dr. Feldman also shares practical tools, such as box breathing for daily performance and magnesium L-threonate supplementation to support cognitive health and longevity.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AGZ by AG1: https://drinkagz.com/huberman
Mateina: https://drinkmateina.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Timestamps
00:00:00 Jack Feldman
00:00:23 Breathing Mechanics, Diaphragm; Pre-Bötzinger Complex & Breath Initiation
00:03:25 Nose vs Mouth Breathing
00:04:23 Sponsor: Mateina
00:05:24 Active Expiration & Brain; Retrotrapezoid Nucleus
00:08:32 Diaphragm & Evolution; Lung Surface Area & Alveoli, Oxygen Exchange
00:12:56 Diaphragmatic vs Non-Diaphragmatic Breathing
00:14:23 Physiological Sighs: Frequency & Function; Polio & Ventilators
00:18:21 Sponsor: AGZ by AG1
00:19:52 Drug Overdose, Death & Gasps
00:21:38 Meditation, Slow Breathing & Fear Conditioning Study
00:25:28 Mechanistic Science in Breathwork Validation; Breath Practice & Reduced Fear
00:27:21 Breathing & Emotional/Cognitive State, Olfaction, Vagus Nerve
00:29:44 Carbon Dioxide, Hyperventilation & Anxiety
00:31:21 Sponsor: Eight Sleep
00:32:47 Breathing, Emotion & Autonomic Processes Coordination; Depression & Breath Practices
00:36:43 Tool: Breathwork Practices, Box Breathing, Tummo, Wim Hof
00:38:46 Magnesium L-Threonate & Cognitive Enhancement; Compound Refinement
00:44:28 Clinical Trial, Magnesium L-Threonate & Cognitive Improvements; Dose, S…
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How Your Thoughts Are Built & How You Can Shape Them | Dr. Jennifer Groh
10 november 2025 · 2 uur 17 min
My guest is Dr. Jennifer Groh, PhD, professor of psychology and neuroscience at Duke University. She explains how our brain encodes sights and sounds and integrates them so we can navigate and understand the world around us. She explains what thoughts really are and how what you focus on determines your thoughts, not just in that moment but your future thoughts too. We discuss this in the context of how to improve your level of focus and happiness and how to complete tasks and task-switch more effectively. We also discuss how you can rewire the neural circuits that underlie your default patterns of thinking and attention. Lees meer
Sponsors
AGZ by AG1: https://drinkagz.com/huberman
Lingo: https://hellolingo.com/huberman
Wealthfront*: https://wealthfront.com/huberman
Our Place: https://fromourplace.com/huberman
Helix Sleep: https://helixsleep.com/huberman
LMNT: https://drinklmnt.com/huberman
Timestamps
0:00 Jennifer Groh
3:41 Sounds & Vision, Sensory Integration; Dynamic Maps
7:42 Context & Mapping; Screens, Projection & Perception, Ventriloquists
13:52 Sound Localization
16:53 Sponsors: Lingo & Wealthfront
19:50 Hearing Loss & Sound Localization, Ear Folds
21:56 Unfamiliarity of Hearing Your Own Voice; Tool: Bone Conduction Headphones
26:16 Tool: Headphone Volume & Protecting Hearing
28:57 3D Sound, Sound Distance, Thunder, Earthquakes
37:24 Sound Integration; Sound Frequency & Distance, Warning Signals
44:36 Sponsors: AGZ by AG1 & Our Place
47:39 Music, Rhythm, Community & Emotion
57:00 Music, Military; Courtship; Evolution of Music & Language
1:02:37 Ears, Visual & Auditory Integration, Sound Localization
1:09:48 Evolution of Visual & Auditory Systems, Music; Brain Controlling Vision
1:15:17 Sponsor: Helix Sleep
1:16:45 Physical Space & Sounds; Cathedrals, Sound Delay
1:22:37 Music, Emotion & Community; Science & Admitting Weakness
1:27:01 Thinking & Sensory Simulations; Forming Thoughts
1:33:18 Attention, Attractor States, Flow States, Tool: Ch…
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Essentials: Erasing Fears & Traumas Using Modern Neuroscience
6 november 2025 · 40 min
In this Huberman Lab Essentials episode, I explore the neuroscience of fear and trauma and how to effectively process and eliminate traumatic responses. Lees meer
I explain why successful fear treatment requires both extinction of the old fearful response and replacement with a new positive association—not just cognitive reframing. I also explain how the threat reflex activates specific circuits connecting the amygdala, prefrontal cortex, and dopamine systems, and why detailed recounting of traumatic events progressively reduces their physiological impact. Finally, I review evidence-based approaches, including prolonged exposure therapy and cognitive behavioral therapy, discuss how five minutes per day of deliberate stress through cyclic hyperventilation can rewire fear responses, explain the critical role of social connection in activating neural pathways that reduce trauma, and share supplementation options for managing anxiety.
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
(0:00) Introducing Fear & Trauma
(0:17) What is Fear?
(1:03) Autonomic Arousal: "Alertness" vs. "Calmness"
(2:05) Fear vs. Stress & Anxiety
(9:20) "The Threat Reflex": Neural Circuits for Fear
(20:50) Cognitive (Narrative) Therapies for Fear
(26:35) PTSD Treatments: Ketamine, MDMA, Oxytocin
(33:11) Deliberate Brief Stress Can Erase Fears & Trauma
(35:51) Nutrition, Sleep, & Other General Support Erasing Fear & Trauma
(38:18) Recap
Disclaimer & Disclosures
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Using Existing Drugs in New Ways to Treat & Cure Diseases of Brain & Body | Dr. David Fajgenbaum
3 november 2025 · 1 uur 59 min
My guest is Dr. David Fajgenbaum, MD, professor of translational medicine and human genetics at the University of Pennsylvania. He explains how, unbeknownst to most doctors, many approved medications can successfully treat or even cure diseases other than the ones they are typically used to treat. He shares his story of escaping death from Castleman's disease by discovering a life-saving treatment using repurposed drugs that were approved for other purposes. Our conversation explores how researchers, physicians, and you—the general public—can explore novel treatments and cures to conditions the medical profession has deemed untreatable, including cancers. We also discuss the crucial role of mindset in battling diseases and the lesser-known use of compounds to promote health and longevity. Lees meer
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
Rorra: https://rorra.com/huberman
David: https://davidprotein.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
(0:00) David Fajgenbaum
(4:06) Self-Agency in Healthcare; New Uses for Old Medicines
(6:44) Other Uses of Aspirin & Viagra; Drug Development & Approved Use
(8:53) Lidocaine & Breast Cancer; Pharmaceutical Companies & Incentives
(11:36) Sponsors: Eight Sleep & Rorra
(14:16) Pharmaceutical Companies, Patents & New Uses; Lithium
(18:40) Tools: Finding Reliable Health Sources, Asking Questions & Disease Organizations; DADA2 Treatment
(21:53) Medical Community & Connections; Integrated Medical Databases
(24:36) Drug Repurposing, Thalidomide, Pembrolizumab
(28:45) Medical Research Databases, Mapping Disease Connections
(33:51) Every Cure Database & Programs, Bachmann-Bupp Syndrome; Colchicine & Heart Disease
(37:57) Sponsors: AGZ by AG1 & David
(40:41) David’s Medical & Career Journey, Glioblastoma, Castleman Disease
(49:10) Autoimmune Disease, Driven Personality, Stress & Immu…
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Essentials: The Biology of Slowing & Reversing Aging | Dr. David Sinclair
30 oktober 2025 · 39 min
In this Huberman Lab Essentials episode, my guest is Dr. David Sinclair, PhD, a professor of genetics at Harvard Medical School and a leading expert on the biology of aging. Lees meer
We discuss the cellular and molecular mechanisms of aging—and how specific behaviors, such as fasting, regular exercise and NAD⁺-boosting compounds like NMN, can activate the body's natural longevity pathways. This discussion highlights how lifestyle choices profoundly influence the aging process and may even slow or reverse key aspects of biological aging.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AGZ by AG1: https://drinkagz.com/huberman
David: https://davidprotein.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Timestamps
(0:00) David Sinclair
(0:20) Longevity, Anti-Aging, Aging as a Disease
(2:27) Causes of Aging; Epigenome & Genes
(4:53) CD & Scratches Analogy, DNA, Silencing & Expressing Genes
(6:44) Physical Appearance & Aging
(7:36) Sponsor: David
(8:54) Childhood Development & Aging, Horvath Clock, Accelerate Aging
(11:30) Rates of Puberty & Aging, Growth Hormone
(12:37) Body Size & Longevity; Epigenetics
(13:07) Fasting, Calorie Restriction & Longevity, Sirtuins, Insulin & Glucose
(16:31) Tool: Skip a Meal
(17:07) Longer Fasts & Autophagy, “Deep Cleanse”
(18:07) Sponsor: AGZ by AG1
(19:36) Fasting, Fluids, Electrolytes
(20:16) Sirtuins, Glucose, mTOR & Fasting; Leucine, Tool: Pulsing Behaviors
(24:24) Breaking a Fast, Tools: Do Your Best; Transitions
(27:00) Sirtuins, NAD, NMN Supplementation
(29:04) Sponsor: Eight Sleep
(31:10) Iron & Senescent Cells; Personalize Medicine
(32:40) Tool: Blood Markers, CRP
(34:50) Tool: Aerobic & Resistance Exercise
(35:55) Estrogen, Fasting & Fertility; Aging & Rejuvenation
(38:20) Acknowledgements
Disclaimer & Disclosures
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Improve Your Lymphatic System for Overall Health & Appearance
27 oktober 2025 · 1 uur 40 min
Here I explain the lymphatic system, a crucial bodily network for overall health and appearance. I explain how the lymphatic system works to remove cellular waste and fluid from your organs and combat infections. I provide science-based tools that support your lymphatic system for the sake of health and appearance, including: how to reduce fluid retention in your limbs, trunk or face, how to eliminate 'bags' under your eyes and brain fog, and how to improve cardiac health and longevity. Because your lymphatic system lacks a central pump, it needs the mechanical forces generated by specific types of bodily movement, breathing and pressure to circulate your lymph properly, and I explain how you can activate these. I also explain how to support optimal functioning of your glymphatic system, a brain- and spinal cord waste-clearing system active during sleep that is crucial for brain functioning and longevity, including to prevent dementia. Lees meer
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
David: https://davidprotein.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
(00:00:00) Lymphatic System
(00:04:11) Circulatory System, Heart; Oxygen, Nutrient & Waste Transfer
(00:11:03) Lymphatic System, Fluid, Lymphedema, Chronic Inflammation; Brain Fog
(00:14:52) Sponsor: LMNT & David Protein
(00:17:28) Lymphatic Vessels, Tool: Enhance Lymphatic Drainage with Movement
(00:26:24) Tools: Jumping (Rebounding), Treading Water, Swimming
(00:27:41) Tool: Swelling, Lymphatic Drainage & Diaphragmatic Breathing
(00:32:05) Swimming & Lymphatic Flow; Tai Chi
(00:34:00) Lymphatic Massage, Cancer & Lymphedema; Jade Roller & Gua Sha
(00:37:28) Sponsor: AGZ by AG1
(00:38:56) Lymph Flow, Tool: Lymphatic Massage & Manual Lymphatic Drainage
(00:45:02) Immune Function of Lymphatic System, Sore Lymph Nodes
(00:54:…
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Essentials: The Science of Gratitude & How to Build a Gratitude Practice
23 oktober 2025 · 40 min
In this Huberman Lab Essentials episode, I explore the science of gratitude and how to develop an effective, research-supported gratitude practice. Lees meer
I explain why common gratitude practices (like simply listing things you're grateful for) are far less impactful than engaging in story-based gratitude practices. I also explain how being grateful activates specific brain regions, which enhance calm, social connection and motivation, while reducing anxiety and inflammation. Finally, I share why we can't simply trick our brains into feeling grateful and describe a practical weekly gratitude practice that will improve both your mental and physical well-being.
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
Our Place: https://fromourplace.com/huberman
Timestamps
(0:00) Gratitude
(0:30) Gratitude Practice Benefits
(3:22) Pro-Social vs Defensive Behaviors, Gratitude
(6:25) Sponsor: Eight Sleep
(8:07) Serotonin, Brain & Context, Gratitude Mindset
(14:02) Context, Can You Lie to Yourself?
(14:48) Effective Gratitude Practice, Tools: Receiving Gratitude, Story
(21:18) Sponsor: AGZ by AG1
(22:47) Tool: Find & Revisit Inspirational Stories
(27:30) Heartfelt Intention, Genuine Thanks
(29:42) Sponsor: Our Place
(31:03) Gratitude Practice Benefits for Anxiety, Fear & Motivation
(33:29) Gratitude Practice Benefits for Immune System
(36:02) Recap: Establishing an Effective Gratitude Practice
Disclaimer & Disclosures
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How to Overcome Inner Resistance | Steven Pressfield
20 oktober 2025 · 2 uur 15 min
My guest is Steven Pressfield, author of The War of Art and expert in how to overcome the inner force of "resistance"—the self-sabotaging tendency to procrastinate on your life's most important work that keeps you from realizing your professional and creative potential. Steven shares actionable tools for defeating inner resistance that work. His approach is concrete, not based on slogans or inspirational messages. As the author of numerous best-selling books and screenplays, Steven's routines for cultivating discipline and focus, including his physical training regimen (he is incredibly mentally and physically vigorous at 82), are applicable by anyone. He gives you effective practical strategies for how to structure your day, overcome procrastination and self-doubt and do your best, most meaningful work. Lees meer
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AGZ by AG1: https://drinkagz.com/huberman
Helix Sleep: https://helixsleep.com/huberman
BetterHelp: https://betterhelp.com/huberman
Rorra: https://rorra.com/huberman
Function: https://functionhealth.com/huberman
David: https://davidprotein.com/huberman
Timestamps
(00:00:00) Steven Pressfield
(00:04:55) Ideas & Resistance, Tree & Shadow Analogy
(00:08:45) Military, Pushing Through Resistance, War of Art
(00:10:14) Physical Training, Tools: Capturing Ideas, Little Successes
(00:16:11) Sponsors: Helix Sleep & BetterHelp
(00:18:36) Ideas, Invocation of the Muse, Goddess
(00:23:19) Writing, Focus, Inner Critic, Perfectionism, Tool: Think in Multiple Drafts
(00:28:21) Writing Session; Workout Analogy & Concentration
(00:32:28) Aspiring Writers & Focused Hours; Work Session Timing; Phones
(00:35:31) Inner Voice; Storytelling, Advertising
(00:39:45) Soul & Growth, Creativity, Your Calling & Voices of Resistance, Suppression
(00:48:10) Loved Ones: Projection, Resistance & Sabotage
(00:51:04) Sponsors: AGZ by AG1 & Rorra
(00:53:52) Angry & Numbing Out, Resistance, Internet; Follow…
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Essentials: How Your Brain Functions & Interprets the World | Dr. David Berson
16 oktober 2025 · 41 min
In this Huberman Lab Essentials episode, my guest is Dr. David Berson, PhD, a professor of neuroscience at Brown University and an expert on the visual system and circadian biology. Lees meer
We explore how the brain processes visual information, from photons entering the eye to conscious perception in the cortex. We discuss color vision, the discovery of melanopsin and intrinsically photosensitive retinal ganglion cells, and how light regulates our circadian clock and melatonin release. We also examine the vestibular system's role in balance and motion detection, the cerebellum's function in motor coordination, and the midbrain's integration of multiple sensory inputs. Finally, we discuss the basal ganglia's role in decision-making and an extraordinary case of neuroplasticity in visual cortex.
Read the episode show notes at hubermanlab.com.
More Huberman Lab Essentials: https://hubermanlab.com/essentials
Thank you to our sponsors
AGZ: https://drinkagz.com/huberman
Function: https://functionhealth.com/huberman
LMNT: https://drinklmnt.com/huberman
Timestamps
(00:00:00) Dr. David Berson
(00:00:30) Visual Perception, Photons & Retinal Processing, Ganglion Cells
(00:02:12) Color Vision, Wavelengths & Photoreceptors; Cones & Rods
(00:05:56) Sponsor: AGZ by AG1
(00:07:24) Melanopsin, Intrinsically Photosensitive Retinal Ganglion Cells & Brightness Detection
(00:08:31) Circadian Clock & Synchronization, Suprachiasmatic Nucleus (SCN); Master Clock Function
(00:11:16) Hypothalamus, Autonomic Nervous System & Hormonal Systems
(00:13:01) Tool: Light Exposure & Melatonin Regulation, Pineal Function
(00:14:35) Vestibular System, Balance & Motion Detection; Semicircular Canals
(00:16:44) Vestibulo-Ocular Reflex, Image Stabilization & Head Rotation
(00:18:51) Sponsor: Function
(00:20:45) Motion Sickness, Visual-Vestibular Conflict; Tool: Avoiding Nausea
(00:22:24) Cerebellum, Motor Coordination & Learning
(00:23:17) Cerebellar Function, Precision & Timing of Movement;…
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Protect & Improve Your Hearing & Brain Health | Dr. Konstantina Stankovic
13 oktober 2025 · 2 uur 28 min
My guest is Konstantina Stankovic, MD, PhD, Professor and Chair of Otolaryngology at Stanford School of Medicine. She explains how hearing works and why hearing loss—affecting over 1.5 billion people—impacts people of all ages. We discuss how hearing loss impairs focus and increases the risk of cognitive decline, as well as the role of menopause and other biological milestones in hearing health. We share science-backed protocols to protect your hearing and highlight risks to avoid. And we discuss tinnitus—its causes and treatment options. Lees meer
AGZ: https://drinkagz.com/huberman
Wealthfront*: https://wealthfront.com/huberman
Our Place: https://fromourplace.com/huberman
David: https://davidprotein.com/huberman
Joovv: https://joovv.com/huberman
LMNT: https://drinklmnt.com/huberman
*This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of September 26, 2025, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments are not bank deposits, bank-guaranteed or FDIC-insured, and may lose value.
00:00 Konstantina Stankovic
03:27 Hearing Loss, How Hearing Works, Types of Hearing Loss
10:58 Sound Waves, High vs Low Frequency, Communication, Importance of Heari…
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Essentials: Time Perception, Memory & Focus
9 oktober 2025 · 34 min
In this Huberman Lab Essentials episode, I explore how biological rhythms and neurochemicals impact our perception of time. Lees meer
I describe how the body aligns with daily and seasonal light cycles to regulate hormones that influence energy, mood and motivation throughout the year. I share science-based tools to enhance focus and productivity, including strategies for structuring work intervals and optimizing the timing of exercise and daily light exposure. I also explain how neurotransmitters like dopamine and serotonin influence our perception of time and how factors such as novelty, emotion and routine impact how we experience and recall time.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AGZ by AG1: https://drinkagz.com/huberman
BetterHelp: https://betterhelp.com/huberman
Timestamps
(0:00) Time Perception
(0:48) Entrainment, Circannual Rhythms & Melatonin
(4:22) Circadian Rhythms, Tools: Exercise; Morning & Evening Light for Circadian Entrainment
(9:01) Sponsor: AGZ by AG1
(10:30) Ultradian Cycles, Focus & Work
(14:06) Time Perception, Past, Present & Future
(16:21) Dopamine, Norepinephrine & Serotonin, Time Perception
(18:40) Dopamine & Serotonin, Daily Fluctuations, Tool: Structuring Work, Sleep
(20:23) Trauma, “Over-clocking”, Slowing Time & Emotions
(24:59) Sponsor: BetterHelp
(26:15) Event Perception (Fun vs Boring), Time & Memories
(29:23) Novel Experiences, Places & People, Retrospective Time
(31:24) Habits, Tool: Schedule Functional Units
(32:59) Recap & Book Suggestion
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices -
How to Make Yourself Unbreakable | DJ Shipley
6 oktober 2025 · 3 uur 43 min
My guest is DJ Shipley, a retired Tier 1 operator Navy SEAL and now a top public educator on how to build mental and physical health and reach top-level performance in any endeavor. DJ’s life is one marked by extraordinary strivings, wins, setbacks and comebacks that together have shaped his approach to overcoming challenges of all kinds and to daily life. DJ explains a regimen of clear, practical steps and a mental stance that can allow anyone—male, female, young or old—to build extreme resilience of mind and body and to be successful in family and work. We also discuss his experience with new, emerging treatments for addiction, PTSD and depression that many people, not just veterans, are benefiting from. The tools DJ describes to “stack small wins” and to be ultra-intentional about your mindset will be of immense benefit to anyone wishing to achieve the best version of themselves. Lees meer
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AGZ by AG1: https://drinkagz.com/huberman
Rorra: https://rorra.com/huberman
BetterHelp: https://betterhelp.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Function: https://functionhealth.com/huberman
ROKA: https://roka.com/huberman
Timestamps
(0:00) DJ Shipley
(4:03) Mental & Physical Health, Tools: Morning Routine & Micro-wins
(8:35) Balancing Work & Family, Tools: Compartmentalization, "Control the Controllable"
(13:46) Sponsors: Rorra & BetterHelp
(16:25) Phones, Social Media vs Focus, Negativity, Tool: Consistency & Sleep
(23:05) Routine & Stressors, Exercise & Benefits, Tool: Morning Workout
(29:24) Body Awareness, Hurt vs Injury
(33:53) Physical Injury & Rehab; Exercise; Mobility, Tool: 5-Day Workout Program
(44:26) Sponsors: AGZ by AG1 & Eight Sleep
(47:29) Skateboarding, Career, Navy SEAL, BUD/S & Embracing Discomfort
(56:13) BUD/S, Motivation & Mental Resilience
(1:02:18) Navy SEALs, Iraq War & Casualties, Compartmentalization
(1:08:41) Public Press; Extortion 17, Operatio…
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Essentials: How Humans Select & Keep Romantic Partners in the Short & Long Term | Dr. David Buss
2 oktober 2025 · 36 min
In this Huberman Lab Essentials episode, my guest is Dr. David Buss, PhD, a professor of psychology at the University of Texas at Austin and a pioneer in the field of evolutionary psychology. Lees meer
We explore the science behind human mate selection in both short- and long-term relationships. We discuss universal traits valued in long-term partners along with key differences between women and men in what they prioritize when selecting a mate. We also discuss the darker aspects of mating behavior, such as deception, the evolutionary function of jealousy and the motivations behind stalking.
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
(0:00) David Buss
(0:21) Mate Selection, Preferences & Competition
(3:26) Desirable Qualities of Men & Women, Universal Traits for Long-Term Mates
(4:38) Women’s Preferences; Men’s Preferences; Age Differences
(8:58) Sponsor: LMNT
(10:32) Mate Deception & Online Dating, Tool: Travel, Stress & Emotional Stability
(13:41) Short- vs Long-Term Mates, Men vs Women Preferences
(15:58) Sponsor: AGZ by AG1
(17:27) Jealousy, Mate Value Discrepancy, Vigilance to Violence
(20:58) The Dark Triad, Sexual Harassment & Coercion
(22:18) Stalking, Motivations & Outcomes
(24:57) Sponsor: Function
(26:38) Childhood Attachment Styles & Relationship Stability
(27:43) Self-Assessment for Mate Value, Self-Esteem
(31:20) Evolutionary Psychology & Neuroscience
(32:05) David Buss’ Books; Acknowledgements
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices -
Enhance Your Learning Speed & Health Using Neuroscience Based Protocols | Dr. Poppy Crum
29 september 2025 · 2 uur 36 min
My guest is Dr. Poppy Crum, PhD, adjunct professor at Stanford, former Chief Scientist at Dolby Laboratories and expert in neuroplasticity—our brain’s ability to change in response to experience. She explains how you can learn faster and ways to leverage your smartphone, AI and even video games to do so. We also discuss “digital twins” and the future of health technology. This episode will change the way you think about and use technology and will teach you zero-cost protocols to vastly improve your learning, health and even your home environment. Lees meer
Read the episode show notes at hubermanlab.com.
Poppy's Cheat Sheet: https://go.hubermanlab.com/xCwHF1e
Thank you to our sponsors
AGZ by AG1: https://drinkagz.com/huberman
David: https://davidprotein.com/huberman
Helix: https://helixsleep.com/huberman
Rorra: https://rorra.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
(0:00) Poppy Crum
(2:22) Neuroplasticity & Limits; Homunculus
(8:06) Technology; Environment & Hearing Thresholds; Absolute Pitch
(13:12) Sponsors: David & Helix Sleep
(15:33) Texting, Homunculus, Mapping & Brain; Smartphones
(23:06) Technology, Data Compression, Communication, Smartphones & Acronyms
(30:32) Sensory Data & Bayesian Priors; Video Games & Closed Loop Training
(40:51) Improve Swim Stroke, Analytics & Enhancing Performance, Digital Twin
(46:17) Sponsors: AGZ by AG1 & Rorra
(49:08) Digital Twin; Tool: Learning, AI & Self-Testing
(53:00) AI: Increase Efficacy or Replace Task?, AI & Germane Cognitive Load
(1:02:07) Bread, Process & Appreciation; AI to Optimize Physical Environments
(1:09:43) Awake States & AI; Measure & Modify
(1:16:37) Wearables, Sensors & Measure Internal State; Pupil Size (Pupillometry)
(1:23:58) Sponsor: Function
(1:25:46) Integrative Systems, Body & Environment; Cognitive State & Decision-Making
(1:32:11) Gamification, Developing Good Habits
(1:38:17) Implications of AI, Diminishing Cognitive Skill
(1:41:11) Digital Twins & Ex…
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DAVID SENRA: Daniel Ek, Spotify
28 september 2025 · 2 uur 10 min
I’m excited to share episode one of a new podcast that I’ve helped create and produce. This new podcast is called David Senra, and it’s hosted by David Senra. Lees meer
For those of you not familiar with David Senra, he is an expert in all things related to greatness. He studies greatness and understands it, mostly in the domain of business but also among creatives, athletes and other world-class performers.
This first episode of the podcast is with Daniel Ek, the co-founder and CEO of Spotify. It's an absolutely spectacular conversation that I'm certain you'll enjoy.
With episode one of David Senra now available, please be sure to subscribe wherever you’re listening so you don't miss future episodes.
You can also subscribe to the podcast on the platforms below.
Spotify: https://spti.fi/TVrr557
Apple Podcasts: https://apple.co/3WaK1S6
YouTube: https://www.youtube.com/@davidsenra
X: https://x.com/davidsenra
Chapters
(0:00) Introduction from Dr. Andrew Huberman
(1:13) Reflecting on a Life-Changing Conversation
(2:30) Optimizing for Impact Over Happiness
(5:21) The Journey of Self-Motivation
(10:11) The Importance of Trust and Relationships
(15:37) The Role of Criticism and Self-Reflection
(17:37) The Evolution of an Entrepreneur
(23:27) Building a Company True to Yourself
(34:56) The Power of Trust in Business
(42:25) Intellectual Humility and Learning from Others
(42:49) Shadowing Leaders for Growth
(45:01) Learning from Mark Zuckerberg
(48:15) Balancing Personal Taste and Metrics in Product Decisions
(53:35) The Evolution of Leadership at Spotify
(59:13) Building a Company That Outlasts the Founder
(1:15:25) Managing Energy Over Time
(1:25:31) The Never-Ending Game of Life
(1:25:54) Lessons from Henry Ford
(1:27:08) The Value of Solving Problems
(1:31:42) The Importance of Quality
(1:37:20) The Power of Focus and Patience
(1:54:32) Balancing Work and Life
(2:00:25) The Journey of Self-Discovery
(2:08:43) Final Reflections and Gratitude
Learn … -
Essentials: Using Your Nervous System to Enhance Your Immune System
25 september 2025 · 39 min
In this Huberman Lab Essentials episode, I explain how the immune system defends against infection and describe the relationship between the immune and nervous systems. Lees meer
I discuss the immune system's three primary layers of defense, emphasizing how each contributes to protection from infection. I share practical tools to enhance immune function and accelerate recovery from sickness, including specific breathing patterns, sleep positioning and targeted supplementation. I also explore the powerful mind-body connection, showing how mindset and nervous system activation can directly influence the body's ability to heal.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/huberman
Timestamps
(0:00) Immune System & Nervous System
(0:33) Immune System 101, Innate & Adaptive Immune Systems
(8:03) Mucus & Microbiome, Tools: Nasal Breathing; Avoid Eyes; Ingest Fermented Foods
(10:57) Sponsor: AG1
(12:04) Sickness Behavior & Vagus Nerve, Fever, Photophobia, Rest
(16:43) Humoral Factors, Inflammatory Cytokines
(18:14) Sleep & Enhancing Immune System, Glymphatic System, Tool: Elevate Feet
(21:12) Sponsor: LMNT
(22:44) Stress & Inflammation, Tool: Early Symptoms & Cyclic Hyperventilation
(31:09) Positive Mindset & Immune Function, Dopamine
(34:03) Electroacupuncture, Fascia, Catecholamines & Inflammation
(36:22) Accelerating Recovery, Medication, Tool: Spirulina & Rhinitis
(38:34) Recap & Key Takeaways
Disclaimer & Disclosures
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Build Your Ideal Physique | Dr. Bret Contreras
22 september 2025 · 3 uur 4 min
My guest is Dr. Bret Contreras, PhD, CSCS, a world-renowned expert on muscle and strength building for women and for men. Bret is known as “the glute guy” for his expertise in helping people build their ideal physique, including how to grow and/or strengthen their gluteus muscles. He explains how to resistance train to improve strength, hypertrophy and aesthetics, and to overcome genetically or injury-induced weaker body parts. We cover ideal training frequency, exercise selection, sets and repetitions and periodization. Our discussion is for women and men of any age and experience level seeking to maximize their aesthetics, performance and longevity. Lees meer
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AGZ by AG1: https://drinkagz.com/huberman
Rorra: https://rorra.com/huberman
Carbon: https://joincarbon.com/huberman
LMNT: https://drinklmnt.com/huberman
Function: https://functionhealth.com/huberman
David: https://davidprotein.com/huberman
Timestamps
(0:00) Bret Contreras
(2:43) Resistance Training for Beginners, Tools: Training Frequency; Sets, Progressive Overload, “LULUL”
(10:45) Sponsors: Rorra & Carbon
(13:57) Frequency & Exercise Flexibility, Tool: Switch Exercise Focus
(21:31) Individual Recovery, Women & Adjusting Variables, Tool: 4 Training Patterns
(31:37) Maximum Recoverable Volume (MRV), Determine MRV, Tool: Flexing & Loadless Training
(40:41) Low-Load Glute Activation; Life-Long Strength Gains, Avoiding Pain & Injury
(48:52) Sponsors: AGZ by AG1 & LMNT
(51:54) Tool: Brett’s “Big Six” Lifts; COVID Pandemic, Competition & Exercise Variety
(1:00:18) Difficult Final Reps; Tempo & Hypertrophy; Autonomy & Progressive Overload
(1:11:16) Progressive Overload, Quantity & Quality, Injury
(1:13:22) Gym vs Real-Life Constraints, Motivation, Tool: Individual Training Frequency
(1:23:38) Exercise Enjoyment, Genetics, Long-Term Strength, Injury & NEAT
(1:28:37) Tool: Realistic Consistent Schedules & 5-Year Review
(1:33:00) …
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Essentials: How to Exercise for Strength Gains & Hormone Optimization | Dr. Duncan French
18 september 2025 · 40 min
In this Huberman Lab Essentials episode, my guest is Dr. Duncan French, PhD, the vice president of performance at the UFC Performance Institute and a world-class performance specialist. Lees meer
We explain how resistance training and acute stress impact hormones and outline specific weight training protocols to increase testosterone to support strength and hypertrophy. We also discuss how to use cold and heat exposure to enhance recovery and performance. Finally, we explain how to match nutrition to training goals and improve metabolic flexibility.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AGZ by AG1: https://drinkagz.com/huberman
Function: https://functionhealth.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Timestamps
(0:00) Duncan French
(0:20) Resistance Training & Hormones, Testosterone, Men vs Women
(4:32) Increase Testosterone & Resistance Intensity, Tool: 6 x 10 Protocol
(7:53) Rest Periods & Metabolic Stimulus
(9:26) Sponsor: Function
(11:07) Weekly Training Sessions, Varied Intensity & Volume, Recovery
(12:34) Short-Term Stress, Testosterone & Performance, Mindset
(15:05) Deliberate Cold Exposure, Mindset & Recovery
(17:14) Tool: Cold Periodization, Recovery & Goals
(22:12) Sponsor: Eight Sleep
(23:53) Sport, Skill Training & Quality Movement, Fatigue; Mental Fatigue
(26:19) High-Intensity Training & Carbohydrates; Exogenous Ketones; Ketogenic Diet
(29:32) Metabolic Efficiency, Carbohydrates & Fat Stores, Tool: Nutrition Periodization
(32:45) Sponsor: AGZ by AG1
(34:14) Heat Adaptation, Sauna, Sweating
(37:14) Training, Nutrition & Adaptations, Tool: 12 Week Program
(39:06) Acknowledgements
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices -
How to Expand Your Consciousness | Dr. Christof Koch
15 september 2025 · 2 uur 12 min
My guest is Dr. Christof Koch, PhD, a pioneering researcher on the topic of consciousness, an investigator at the Allen Institute for Brain Science and the chief scientist at the Tiny Blue Dot Foundation. We discuss the neuroscience of consciousness—how it arises in our brain, how it shapes our identity and how we can modify and expand it. Dr. Koch explains how we all experience life through a unique “perception box,” which holds our beliefs, our memories and thus our biases about reality. We discuss how human consciousness is changed by meditation, non-sleep deep rest, psychedelics, dreams and virtual reality. We also discuss neuroplasticity (rewiring the brain), flow states and the ever-changing but also persistent aspect of the “collective consciousness” of humanity. Lees meer
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AGZ by AG1: https://drinkagz.com/huberman
BetterHelp: https://betterhelp.com/huberman
Our Place: https://fromourplace.com/huberman
Helix: https://helixsleep.com/huberman
LMNT: https://drinklmnt.com/huberman
Timestamps
(0:00) Christof Koch
(2:31) Consciousness; Self, Flow States
(8:02) NSDR, Yoga Nidra, Liminal States; State of Being, Intelligence vs Consciousness
(13:14) Sponsors: BetterHelp & Our Place
(15:53) Self, Derealization, Psychedelics; Selflessness & Flow States
(19:53) Transformative Experience, VR, Racism & Self; Perception Box, Bayesian Model
(28:29) Oliver Sacks, Empathy & Animals
(34:01) Changing Outlook on Life, Tool: Belief & Agency
(37:48) Sponsors: AGZ by AG1 & Helix Sleep
(40:23) Alcoholics Anonymous (AA) & Higher Power
(42:09) Neurobiology of Consciousness; Accidents, Covert Consciousness
(51:09) Non-Responsive State; Disability Bias, Will to Live, Resilience
(55:34) Will to Live, Akinetic Mutism, Neural Correlates of Consciousness
(57:43) Conflicting Perception Boxes, Meta Prior, Religion, AI
(1:06:47) AI, Violence, Swapping Perception Boxes, Video
(1:12:19) 5-MeO-DMT, Psychedelics…
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Essentials: Food & Supplements for Brain Health & Cognitive Performance
11 september 2025 · 37 min
In this Huberman Lab Essentials episode, I discuss science-supported nutrients that directly support brain structure, function and long-term cognitive health. Lees meer
I highlight specific nutrients, including omega-3 fatty acids, creatine, phosphatidylserine, anthocyanins, choline and glutamine, and discuss their recommended doses and dietary sources. I also describe how taste perception, gut-brain signaling and learned associations shape what foods we prefer and crave. Finally, I share practical behavioral tools to help rewire your food preferences toward healthier choices.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AGZ by AG1: https://drinkagz.com/huberman
David: https://davidprotein.com/huberman
LMNT: https://drinklmnt.com/huberman
Timestamps
00:00:00 Food & Brain Health
00:01:32 Structural Fat & Neurons, Tools: Omega-3s, EPA; Phosphatidylserine
00:05:11 Acetylcholine & Focus, Tool: Dietary Choline
00:06:48 Creatine & Brain Health, Tool: Creatine Supplementation
00:08:26 Sponsor: David
00:09:41 Anthocyanins & Brain Function, Tool: Blueberries & Berries
00:10:52 Glutamine & Brain, Tool: Glutamine & Offset Sugar Cravings
00:12:48 Brain-Boosting Nutrients, Foods & Supplements
00:15:03 Food Preference; Yum, Yuck or Meh; Mouth, Taste & Palatability
00:19:30 Gut, Nutrients & Subconscious Signaling
00:21:56 Learned Food Preferences
00:23:36 Sponsors: AGZ by AG1 & LMNT
00:26:16 Food & Learned Associations, Tool: Unpair Artificial Sweeteners
00:30:18 Belief Effects, Satiety, Tool: Rewiring Food Preferences
00:35:48 Recap & Key Takeaways
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices -
Transform Your Metabolic Health & Longevity by Knowing Your Unique Biology | Dr. Michael Snyder
8 september 2025 · 2 uur 45 min
My guest is Michael Snyder, PhD, professor of genetics at Stanford and an expert in understanding why people respond differently to various foods, supplements, behavioral and prescription interventions. We discuss how to optimize your health and lifespan according to what type of glucose responder you are, which genes you express, your lifestyle and other factors. Dr. Snyder also explains the key ages when you need to be particularly mindful about following certain health practices. We also discuss how people respond in opposite ways to different fiber types. This episode ought to be of interest and use to anyone seeking to understand their unique biological needs and how to go about meeting those needs. Lees meer
Sponsors
AGZ by AG1: https://drinkag1.com/huberman
Wealthfront*: https://wealthfront.com/huberman
David: https://davidprotein.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Function: https://functionhealth.com/huberman
*This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27, 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.
Timestamps
00:00 Michael Snyder
03:33 Healthy Glucose Range, Continuous Glucose Monitors CGM, Hemoglobin A1c
09:02 Individual Variability & Food Choice, Glucose Spikes & Sleepiness
12:18 Sponsors: AGZ by AG1 & W…
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Essentials: Science of Mindsets for Health & Performance | Dr. Alia Crum
4 september 2025 · 39 min
In this Huberman Lab Essentials episode, my guest is Dr. Alia Crum, PhD, professor of psychology at Stanford University and the director of the Stanford Mind & Body Lab. Lees meer
Dr. Crum explains that our mindsets—for example, what we believe about stress, exercise and the food we eat—shape how we feel, behave and even how our bodies respond. We discuss studies showing simply believing a food is indulgent can shift satiety hormones and that viewing your daily activity as real exercise can improve weight loss and health markers. We also discuss how to reframe stress so it becomes a tool for growth and improved performance.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Function: https://functionhealth.com/huberman
Carbon: https://joincarbon.com/huberman
Timestamps
(00:00) Alia Crum
(00:20) Mindset, Core Beliefs; Examples of Mindset
(04:56) Mindset Shapes Body's Response, Placebo Effects, Tool: Mindset for Weight Loss
(10:18) Sponsor: Function
(11:58) Different Diets & Mindset
(13:32) Nocebo Effect
(14:26) Exercise Mindsets, Weight Loss & Health Benefits
(17:11) Stress, Tool: Stress is Enhancing Mindset, Mental & Physical Benefits
(24:24) Mindset, Stress, Motivation & Physiology
(26:18) Sponsors: AG1 & Carbon
(29:21) Stress, Mindset & Hormones
(30:53) Mindsets as Portals to Unconscious, Tool: Stress Mindset Awareness
(32:28) Leverage Stress, Tool: Adopt a Stress is Enhancing Mindset
(35:31) Mindsets Matter, Athletics
(37:19) Resources, Toolkits & Acknowledgements
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices -
How to Set & Achieve Massive Goals | Alex Honnold
1 september 2025 · 1 uur 49 min
My guest is Alex Honnold, a professional rock climber considered by many to be one of the greatest athletes of all time for his historic free solo (no ropes or man-made holds) ascent of El Capitan in Yosemite. We discuss how to envision massive goals in any part of life and the process of breaking down those goals into actionable daily steps. Alex shares how embracing your uniqueness and mortality is the most powerful way to envision and live a fuller, more intentional life. We also discuss strength and endurance training, assessing risk and how Alex prepares mentally and physically for extreme challenges. We also discuss how to balance goal-seeking with family and work. Regardless of your goals, profession or age, this conversation will very likely reshape how you think about and approach your life, goals and potential. 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
BetterHelp: https://betterhelp.com/huberman
Maui Nui: https://mauinuivenison.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
(00:00) Alex Honnold
(02:17) Intrinsic & Extrinsic Motivation, Setting Big Goals
(05:00) Preparing for Free Solo of El Capitan, Route Memorization & Conditions
(10:09) Sponsors: Joovv & BetterHelp
(12:35) Overthinking, Kinesthetic Flow; Climbing & Surprise
(16:24) Aging & Climbing; Olympics & Broadening Climbing Culture; Parkour
(23:04) Grip Strength, Aging, Climbing Technique, Yosemite National Park, Half Dome
(29:00) Free Soloing & Rope Climbing, Safety & Risk; Aging & Death; Mentors
(38:32) Sponsors: AG1 & Maui Nui
(41:29) Climbing Lifestyle, Training, Career; Recovery
(47:44) Technology, Smartphones & Distraction from Goals, Focus
(51:09) Pursuing Ambitious Goals, Tool: Small Daily Challenges
(55:56) Fear, Brain Scan & Public Speaking; Evaluating Risk
(59:40) Doing What You Love, Life Crisis, Tool: Contemplating Death
(1:03:49) Childhood…
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Essentials: Effects of Fasting & Time Restricted Eating on Fat Loss & Health
28 augustus 2025 · 44 min
In this Huberman Lab Essentials episode, I explore intermittent fasting and time-restricted eating, highlighting the positive benefits for weight loss, metabolism, organ health, circadian rhythms and cellular repair. Lees meer
I explain a practical framework for designing a time-restricted eating window that aligns with your lifestyle, exercise schedule and social schedule. I also cover what breaks a fast, how to support fasting with tools like salt intake and post-meal walks, and the use of fasting-related supplements, including berberine and metformin.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Carbon: https://joincarbon.com/huberman
LMNT: https://drinklmnt.com/huberman
Joovv: https://joovv.com/huberman
Timestamps
(00:00) Intermittent Fasting, Time-Restricted Eating (TRE)
(00:50) Diet, Weight Loss, Calories & Hormones
(05:50) Body’s Response to Eating vs Fasting, Fasting Duration
(09:04) Sponsor: Carbon
(10:50) Time-Restricted Feeding & Metabolic Benefits, Circadian Gene Rhythm
(16:19) Optimal Meal Timing, Tool: Extend Sleep-Related Fasts
(21:29) Sponsors: AG1 & LMNT
(24:02) Eating Window Length, Tools: Adjusting TRE for Building Muscle, Regularity
(26:55) Accelerate Transition to Fasting, Glucose Clearing, Tool: After-Meal Walk
(28:36) Metformin, Berberine, Continuous Glucose Monitors; Cell Growth vs Repair, mTOR
(31:46) Gut Microbiome; Transitioning to Intermittent Fasting & Individualization
(34:03) Tool: 8-Hour Feeding Window & Weight Loss
(35:25) Sponsor: Joovv
(36:40) What Breaks a Fast?, Sugar; Tool: Using Salt to Support Fasting
(39:42) Tool: Ideal Feeding Window Guidelines; Exercise & Social Considerations
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices -
Science & Health Benefits of Belief in God & Religion | Dr. David DeSteno
25 augustus 2025 · 2 uur 25 min
My guest is Dr. David DeSteno, PhD, a professor of psychology at Northeastern University. We discuss science, God and religion, including what science can and can’t reveal about the existence of God and where religious faith and science do and do not align. We also discuss why questions about life’s origins, miracles and the afterlife have persisted across time. Dr. DeSteno explains how religious rituals cause meaningful improvements in mental and physical health and how prayer and gratitude can markedly reduce stress, increase honesty and compassion and buffer against loneliness and despair. Finally, we explore what distinguishes religions and mission-based communities from cults, and we discuss the role that communities such as 12-step and Burning Man play in modern life. Lees meer
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Our Place: https://fromourplace.com/huberman
LMNT: https://drinklmnt.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
(00:00) David DeSteno
(02:10) Science & Belief in God, Does God Exist?
(07:06) Universe Origins & Scientific Questions; Religion & Life/Health Benefits
(15:16) Sponsors: Our Place & LMNT
(18:23) Russell's Teapot, Overbelief, Faith; Religio-prospecting, Traditional Practices
(26:49) Mediation & Compassion, Prayer & Stress Relief, Tools: Meditation, Prayer
(34:40) Superstition, Prayers & Rituals; Mourning Rituals, Eulogies, Shiva, Connection
(43:58) Grieving & Different Religious Traditions
(47:15) Sponsors: AG1 & Eight Sleep
(50:12) God vs Religion?; Prayer, Community, Religious Rituals & Ideals
(56:17) Psychedelics, Ego Death, Right vs Left-Handed Roots
(01:01:24) Good & Evil; Lies & Cheating; Gratitude & Prayer
(01:11:03) Loneliness, Community & Religion, Relationship with God & 3AM Friend
(01:16:25) Sponsor: Function
(01:18:12) Feeling God; Intelligent Design, Evolution, Eye; Awe
(0…
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Essentials: Timing Light for Better Sleep, Energy & Mood | Dr. Samer Hattar
21 augustus 2025 · 35 min
In this Huberman Lab Essentials episode, my guest is Dr. Samer Hattar, PhD, the Chief of the Section on Light and Circadian Rhythms at the National Institute of Mental Health. Lees meer
We discuss how light powerfully shapes mood, sleep, appetite, learning and overall mental health by aligning—or misaligning—our internal circadian clock. We explain practical protocols to support your circadian rhythm, including morning sunlight exposure, dim evening lighting and regular mealtimes. We also discuss strategies to manage jet lag, limit evening screen use, ease seasonal depression and improve focus by syncing light, sleep and food with natural biological rhythms.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
ROKA: https://roka.com/huberman
Timestamps
(00:00) Samer Hattar
(00:27) Light, Circadian Clock vs Solar Day, Sleep-Wake Cycle
(03:20) Eyes, Photoreceptors & Light Entrainment, Blindness, Sleep
(06:13) Morning Light, Artificial Lights, Tool: Morning Sunlight Exposure
(08:28) Jet Lag Without Traveling, Sleep Issues, Screens, Staying Indoors
(09:19) Sponsors: Eight Sleep & ROKA
(12:14) Chronotypes, Intrinsic Circadian Rhythms
(14:06) Afternoon & Evening Light, Tools: Dimming Lights, Reduce Screen Use
(15:57) Light Exposure & Effects on Stress, Mood & Learning, Tripartite Model
(19:30) Light & Appetite, Tool: Regular Meal Times
(22:39) Using Light to Improve Sleep, Mood & Mental Health
(24:20) Sponsor: AG1
(25:42) Jet Lag, Tools: Temperature Minimum; Eat on Local Schedule, Avoid Mismatched Light Exposure
(29:15) Sleep Issues, Light-Dark Cycle
(30:50) Seasonality, Seasonal Depression; Daylight Savings Time
(34:07) Acknowledgements
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices -
Using Stem Cells to Cure Autism, Epilepsy & Schizophrenia | Dr. Sergiu Pașca
18 augustus 2025 · 2 uur 23 min
My guest is Dr. Sergiu Pașca, MD, professor of psychiatry and behavioral sciences at Stanford University. We discuss the biology and genetics of autism, why autism diagnoses are increasing and recent progress in using stem cells to understand and treat profound autism and other brain disorders. Dr. Pașca explains “organoids and assembloids”—human stem cell–derived tools he pioneered to study, treat and cure complex brain diseases. We also discuss ethical and safety issues with using gene editing and stem cells in humans. 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
Helix: https://helixsleep.com/huberman
BetterHelp: https://betterhelp.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
(00:00) Sergiu Pașca
(02:08) Autism Spectrum Disorder, Incidence, Genetics
(07:16) Is Autism More Common in Males?
(09:35) Sponsors: David & Helix Sleep
(11:56) Eye Contact in Babies, Fever; Proposed Causes of Autism; Genes
(18:48) Genetic or Idiopathic Autism Diagnoses, Timothy Syndrome
(21:37) Rise in Autism Diagnoses
(26:46) Cause, Correlation & Neurological Disease; Schizophrenia, Do Vaccines Cause Autism?
(31:34) Global Increase in Autism; Gene Therapy, CRISPR, Follistatin
(41:05) Sponsors: AG1 & BetterHelp
(43:41) Stem Cells, Ethics, Yamanaka Factors, Human Stem Cell Models
(52:03) Umbilical Stem Cells; Stem Cell Injections & Dangers, Autistic Kids
(59:30) Organoids, Modeling Brain Development, Intrinsic Development Timer
(1:12:22) Assembloids, Brain Cell Migration & Circuit Formation, Self-Organization
(1:21:22) Four-Part Assembloid, Sensory Assembloid, Pain Conditions
(1:25:45) Sponsor: Function
(1:27:33) Future Medical Therapies, Cell Banking, Immortalize Tissues, Rejuvenate Cells
(1:34:56) Assembloids & Ethics, Importance of Nomenclature, Science Collaboration & Self-Correction
(1:45:38) Cell Transplantation & Ethics, Timing
(…
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Essentials: Controlling Your Dopamine for Motivation, Focus & Satisfaction
14 augustus 2025 · 39 min
In this Huberman Lab Essentials episode, I explain how dopamine regulates motivation and provide science-based tools to help improve focus, discipline and overall drive. Lees meer
I explore how particular activities affect dopamine levels and discuss how the highs, lows and baseline levels of dopamine shape your motivation and long-term satisfaction. I also explain practical strategies to boost dopamine levels, such as deliberate cold exposure, caffeine, effort-based rewards and specific supplements. Whether you're looking to enhance motivation for school, work or daily life, this episode explains how to get and stay motivated while supporting healthy dopamine levels.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/huberman
David: https://davidprotein.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
(00:00) Dopamine & Drive
(00:33) Neuromodulators; Dopamine Effects, Parkinson’s Disease; Brain Circuits
(03:36) Motivation & Dopamine Levels
(04:55) Sponsors: AG1 & LMNT
(07:29) Subjective Experience & Dopamine, Activities that Increase Dopamine
(10:55) Dopamine Highs, Lows & Baseline; Evolutionary Context, Addiction
(16:16) Dopamine Reward Prediction Error, Tool: Intermittent Rewards
(18:16) Caffeine & Dopamine; Tool: Yerba Mate & Protecting Dopamine Neurons
(19:40) Sponsor: David
(20:53) Amphetamine, Cocaine & Challenges for Learning
(22:22) Tool: Increase Dopamine & Deliberate Cold Exposure
(25:06) Hard Work & Motivation, Intrinsic vs Extrinsic Rewards, Tool: Growth Mindset
(30:25) Sponsor: Function
(32:04) Experiences & Shifting Perception, Dopamine Balance
(33:17) Compounds to Increase Dopamine: Wellbutrin, L-Tyrosine, PEA, Alpha-GPC
(36:54) Social Connection; Recap & Key Takeaways
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices -
How to Rewire Your Brain & Learn Faster | Dr. Michael Kilgard
11 augustus 2025 · 3 uur 10 min
In this episode, my guest is Dr. Michael Kilgard, PhD, a professor of neuroscience at the University of Texas at Dallas and a leading expert on neuroplasticity and learning across the lifespan. We discuss the need for alertness, effortful focus, post-learning reflection and sleep to induce neuroplasticity, and how dopamine, acetylcholine, serotonin and norepinephrine are each involved. He explains the behavioral steps for neuroplasticity, as well as vagal nerve stimulation (VNS) and other therapies for tinnitus, stroke, depression, PTSD and paralysis. This episode ought to be of use to anyone interested in understanding the modern science of brain rewiring and learning to improve cognitive or motor skills or treat sensory or motor disorders. 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
Wealthfront*: https://wealthfront.com/huberman
Carbon: https://joincarbon.com/huberman
Function: https://functionhealth.com/huberman
*This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27, 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.
Timestamps
(00:00) Michael Kilgard
(03:24) Neuroplasticity
(05:13) Child vs Adult Plasticity, Childhood Development …
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Essentials: Increase Strength & Endurance with Cooling Protocols | Dr. Craig Heller
7 augustus 2025 · 36 min
In this Huberman Lab Essentials episode, my guest is Dr. Craig Heller, PhD, a professor of biology at Stanford University and a world expert on the science of temperature regulation. Lees meer
We discuss how the body and brain regulate temperature in different conditions and why conventional cooling methods, such as placing ice packs on the neck, do not effectively reduce core body temperature. Dr. Heller explains why cooling glabrous skin areas—the palms, soles and upper face—efficiently releases body heat and can significantly enhance physical performance and endurance. We discuss how targeted palmar cooling improves both short-term performance and long-term training adaptation in aerobic and anaerobic exercise.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Carbon: https://joincarbon.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
(00:00) Craig Heller
(00:26) Deliberate Cold Exposure, Cold Showers, Ice Baths; Vasoconstriction
(02:26) Cold Shower vs Cold Immersion, Boundary Layer, Tool: Improve Aerobic Exercise Performance
(04:54) Anaerobic Exercise & Overheating, Muscle Failure, Muscle Fatigue
(07:19) Sponsor: Carbon
(09:06) Anaerobic Exercise, Cool Down with Ice Water or Cold Towel?
(11:28) Should You Cool Body/Head to Lower Body Temperature?, Hyperthermia, Heat Stroke
(15:17) Body Sites for Quick Cooling: Palms, Soles & Upper Face, Glabrous Surfaces
(17:48) Tool: Loosen Grip & Performance; Gloves & Socks
(19:21) Cooling Brain via Upper Face
(20:41) Sponsor: AG1
(22:05) Cooling Brain to Offset Concussion?
(23:01) Enhance Anaerobic Performance & Cooling Palms, Heat Loss
(26:17) Improve Aerobic Endurance & Cooling Palms
(27:11) CoolMitt; Ice Cold Is Too Cold
(30:11) Sponsor: Function
(31:44) Tool: Use Palmer Cooling to Enhance Performance; Cooling Palms, Soles & Face
(35:28) Acknowledgments
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.… -
How to Control Your Cortisol & Overcome Burnout
4 augustus 2025 · 2 uur 17 min
In this episode, I explain cortisol and science-based protocols for properly setting your cortisol rhythm, which can significantly increase your daytime energy, focus, mood, and stress resilience, while also improving your sleep quality. Lees meer
Most people mistakenly think cortisol is bad, and many assume their levels are too high, when in fact many health and performance challenges simply stem from a disrupted cortisol rhythm. Getting your cortisol rhythm right can be transformative for your health and performance.
I outline behavioral, nutritional, and supplement-based strategies to raise or lower your cortisol levels at the appropriate times of day and night. I also provide specific protocols for overcoming burnout.
If you’re dealing with stress, low energy, hormone or sleep challenges—or simply want to optimize these for the sake of your physical and mental health and performance—this episode offers science-backed protocols to help.
Read the the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Carbon: https://joincarbon.com/huberman
BetterHelp: https://betterhelp.com/huberman
David: https://davidprotein.com/huberman
LMNT: https://drinklmnt.com/huberman
Timestamps
(00:00) Cortisol
(1:29) Stress, Tool: Daily Cortisol Rhythm
(3:16) Cortisol & Directing Energy, Glucose, Adrenals
(6:39) Sponsors: Carbon & BetterHelp
(10:14) Daily Cortisol Phases & Rhythm, Waking Up & Cortisol
(17:55) Cortisol Release & Regulation, Hypothalamic-Pituitary-Adrenal (HPA) Axis
(24:57) Rapid & Delayed Stress Response, HPA Axis
(28:42) Bright Light & Cortisol Release, Tool: Increase Morning Cortisol & Sunlight
(36:58) Sponsors: AG1 & David
(39:48) Viewing Bright Light & Mood, Depression, Seasonal Affective Disorder (SAD)
(41:44) Increase Morning Cortisol, Tools: Hydration, Delaying Caffeine Intake
(49:30) Exercise, Entrainment Cues & Cortisol Rhythm, Tool: Boost Energy & Exercise Schedule
(57:52) Does Deliberate Cold Expos…
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Essentials: ADHD & How Anyone Can Improve Their Focus
31 juli 2025 · 43 min
In this Huberman Lab Essentials episode, I explore the biology and psychology of attention-deficit/hyperactivity disorder (ADHD), and discuss both prescription and non-prescription treatment options. Lees meer
I discuss the neural circuits involved in attention and concentration, emphasizing dopamine's role in regulating and coordinating focus. I explain how common prescription stimulants like Ritalin, Adderall, and Modafinil act on the brain to treat ADHD, and discuss non-drug approaches, including supplements and behavioral training to support focus. The episode offers tools and insights beneficial not only for those with ADHD but for anyone seeking to improve attention and focus.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Joovv: https://joovv.com/huberman
Timestamps
00:00:00 Attention-Deficit/Hyperactivity Disorder (ADHD)
00:01:10 ADHD Challenges, Attention, Impulsivity, Hyperfocus, Time Perception, Working Memory
00:05:22 Sponsor: Eight Sleep
00:07:03 Dopamine & Focus; Default Mode Network & Task Network
00:11:57 ADHD & Low-Dopamine Hypothesis, Stimulants, Sugar
00:16:15 ADHD Prescriptions, Ritalin, Adderall, Stimulants
00:18:05 Sponsor: Joovv
00:19:18 Children, Learning to Focus & ADHD Prescriptions
00:22:26 Attentional Blinks, Tool: Improve Focus, Open-Monitoring, Panoramic Vision
00:26:28 Blinking, Dopamine & Time Perception, Tool: Visual Focus Training
00:30:39 Sponsor: AG1
00:32:16 Ritalin, Adderall, Modafinil, Side Effects, Tapering
00:34:05 Omega-3 Fatty Acids, EPA, DHA & Attention Effects; Phosphatidylserine
00:36:01 Modafinil, Armodafinil
00:36:51 Acetylcholine, Alpha-GPC
00:38:55 L-Tyrosine, Dopamine, Preexisting Conditions & Caution
00:39:51 Smartphones & Focus, Tool: Limiting Smartphone Use
00:41:56 Recap & Key Takeaways
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices -
Male vs. Female Brain Differences & How They Arise From Genes & Hormones | Dr. Nirao Shah
28 juli 2025 · 2 uur 27 min
My guest is Dr. Nirao Shah, MD, PhD, a professor of psychiatry, behavioral sciences and neurobiology at Stanford University School of Medicine. We discuss how the brains of males and females differ and how those differences arise from different genes and hormones during fetal development, in childhood and adulthood. We discuss what drives male- versus female-specific behaviors and how hormonal fluctuations across the lifespan, including puberty, the menstrual cycle, menopause and aging – affect behavior, cognition and health. Additionally, we discuss how biology relates to gender identity and the impact of hormone therapies on brain circuits that regulate mating, parenting and social bonding. Lees meer
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Maui Nui: https://mauinuivenison.com/huberman
Eight Sleep: https://eightsleep.com/huberman
LMNT: https://drinklmnt.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
00:00:00 Nirao Shah
00:02:11 Mice, Humans & Brain, Biological Conservation
00:05:25 Hormones, Nature vs Nurture
00:07:13 Biological Sex Differences, Chromosomes & SRY Gene, Hormones
00:16:01 Sponsors: Maui Nui & Eight Sleep
00:19:09 Androgen Mutations, Feminization & Masculinization
00:22:04 SRY Gene; Animals & Sexual Trans-Differentiation
00:27:49 Hormones & Biological Brain Differentiation
00:31:22 Congenital Adrenal Hyperplasia, Androstenedione; Stress & Pregnancy
00:35:56 Genes, Brain Differentiation & Sexual Identity; Congenital Adrenal Hyperplasia
00:43:37 Testosterone, Estrogen & Brain Circuits
00:47:27 Sponsors: AG1 & LMNT
00:50:36 Intersex Individuals, Castration
00:52:23 Female Sexual Behavior, Brain, Testosterone & Pheromones
00:57:58 Identify as Heterosexual or Homosexual, Difference in Hormone Levels?
01:00:42 Gender, Sexual Orientation & Hormones; Hormone Replacement Therapy
01:10:21 Aromatization; Steroid Hormones & Gene Expression
01:15:00 Kids & …
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Essentials: Psychedelics for Treating Mental Disorders | Dr. Matthew Johnson
24 juli 2025 · 39 min
In this Huberman Lab Essentials episode, my guest is Dr. Matthew Johnson, PhD, a senior researcher for the Center of Excellence for Psilocybin Research and Treatment at Sheppard Pratt’s Institute for Advanced Diagnostics and Therapeutics. Lees meer
We explore the science and therapeutic potential of psychedelic medicine, including psilocybin, MDMA and LSD. We discuss how these substances can profoundly alter perception and self-identity, providing long-lasting relief from depression, addiction and trauma when used in controlled clinical settings. We also discuss microdosing and emerging research on psychedelics’ potential to support recovery from neurological injuries.
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
Timestamps
00:00:00 Matthew Johnson; Psychedelics
00:01:44 Different Classes of Psychedelics
00:04:33 Psychedelics & Altering Models
00:06:18 Sponsor: David
00:07:33 LSD, Psylocibin & Serotonin
00:09:55 Psychedelic Clinical Trials
00:13:40 Therapy, Trust, Psychedelics
00:16:47 Letting Go & Psychedelic Experience, Self-Representation, Lasting Changes
00:22:31 Sponsors: AG1 & BetterHelp
00:25:26 MDMA, Dopamine & Serotonin; Bad Trips & Transcendental Experience
00:28:49 Dangers of Psychedelics
00:31:11 Microdosing Psychedelics, Antidepressant
00:35:27 Head Injuries, Psychedelics, Depression
00:38:29 Acknowledgements
Disclaimer & Disclosures
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Health Effects & Risks of Kratom, Opioids & Other Natural Occurring Medicines | Dr. Chris McCurdy
21 juli 2025 · 2 uur 44 min
My guest is Dr. Chris McCurdy, PhD, FAAPS, professor of medicinal chemistry at the University of Florida and a world expert on the pharmacology of kratom and other plant-derived medicinal compounds. We discuss kratom’s wide-ranging effects, including its use for boosting energy, enhancing mood, managing pain and as a potential opioid substitute, while also explaining its critical safety concerns and addictive potential, especially for kratom-derived/isolate products. We also discuss plant-based compounds more generally for their potential benefits and risks. Dr. McCurdy offers a balanced perspective on kratom and other plant-based and naturally occurring medicinal compounds, highlighting and contrasting their promise for human health with potential serious risks. 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
Eight Sleep: https://eightsleep.com/huberman
ROKA: https://roka.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
00:00:00 Chris McCurdy
00:02:51 Kratom (Mitragyna speciosa), Origin, Effects, Low vs High Doses
00:07:19 Sponsors: David Protein & Eight Sleep
00:10:07 Kratom, Traditional Use vs Commercial Kratom Products, Absorption
00:17:00 Kratom Products, Serving Size, Kids; Semi-Synthetics; Tool: Understand Kratom Product Labels
00:23:16 Kratom Products & Various Desired Effects; Physical Dependence
00:32:53 Different Kratom Usage Patterns, Opioid Dependence
00:36:59 Alkaloid Compounds, Nitrogen, Nicotine; Animals & Self-Experimentation
00:47:47 Sponsors: AG1 & ROKA
00:51:05 Medicine Development, Disconnection from Nature, Product Concentrations
00:59:00 Alkaloids & Natural Products, Opium Poppy, Coca Leaf, Tool: Kratom Leaf vs Extracts (Kratom-Derived/Kratom Isolates)
01:09:06 Is It Safe for Kids to Consume Kratom Products?
01:12:19 Kratom, Energy, Mood & Pain Management, Dose; Caffeine
01:16:56 Respiratory …
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Essentials: Healthy Eating & Eating Disorders - Anorexia, Bulimia, Binging
17 juli 2025 · 45 min
In this Huberman Lab Essentials episode, I discuss both healthy eating and clinically recognized eating disorders, including anorexia, bulimia and binge eating disorder. Lees meer
I explain how brain circuits, hormones such as leptin and reward systems interact to regulate appetite, satiety and overall eating behaviors. I also discuss the serious health risks associated with anorexia, explain how disrupted eating habits contribute to its development and highlight evidence-based treatments for anorexia. Finally, I explore binge eating and bulimia, discussing the underlying causes and the pharmacological treatments commonly used to support recovery.
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 Eating Disorders
00:01:05 Fasting, Intermittent Fasting, Healthy Eating
00:06:10 Self-Diagnosis Caution
00:07:20 Sponsor: LMNT
00:08:52 Eating Disorders, Anorexia Nervosa
00:12:39 Hunger & Satiety; Appetite, Body Fat & Brain
00:17:20 Homeostasis & Reward Systems, Eating Disorders
00:21:12 Sponsor: AG1
00:22:49 Anorexia, Puberty, Hyperacuity & Food
00:25:55 Decision-Making vs Reflexes/Habits, Anorexia
00:29:29 Anorexia & Breaking Habits, Therapies & Family-Based Models
00:32:08 Distorted Self-Image & Anorexia
00:35:03 Sponsor: Function
00:36:43 Bulimia & Binge-Eating Disorder, Impulsivity & Prescription Treatments
00:40:28 Recap & Key Takeaways
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices -
How Nature & Other Physical Environments Impact Your Focus, Cognition & Health | Dr. Marc Berman
14 juli 2025 · 2 uur 12 min
My guest is Dr. Marc Berman, PhD, a professor of psychology at the University of Chicago whose research explores how different physical environments—particularly nature and patterns found in nature—can positively impact our ability to focus, our cognitive performance and our mental and physical health. We discuss how our physical environment influences our attention, stress levels and brain and heart health. He explains how even brief periods in nature and exposure to natural images and sounds can restore and improve attentional capacity, reduce mental fatigue and help combat rumination and depression. Whether you live in a city, suburb or rural area, this episode offers simple science-backed strategies for incorporating nature and natural elements into your daily life to positively transform your cognitive ability and mental and physical health. Lees meer
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Helix Sleep: https://helixsleep.com/huberman
BetterHelp: https://betterhelp.com/huberman
Our Place: https://fromourplace.com/huberman
LMNT: https://drinklmnt.com/huberman
Timestamps
00:00:00 Marc Berman
00:02:14 Direct vs Involuntary Attention, Mental Fatigue, Attention Restoration Theory
00:06:59 Attention Fatigue, Focus & Vision, Tool: Restoring Attention in Nature
00:11:26 Sponsors: Helix Sleep & BetterHelp
00:13:50 Focused Work, Tool: Pre-Work Nature Breaks to Enhance Focus
00:15:54 Nature Walks & Cognitive Benefits, Comparing Nature vs Urban Environments
00:21:31 Nature, “Softly Fascinating Stimulation”, Fractals
00:27:12 Nature Images & Sounds, Cognitive Benefits
00:30:03 Urban vs Nature Images, Complexity & Image Compression; Semantics
00:40:44 Time Perception & Nature; Art Galleries
00:45:32 Tools: Resetting Attention & Nature Break; Features of a Restorative Nature Environments vs Focused Workspace; Length of Time in Nature
00:52:47 Sponsors: AG1 & Our Place
00:55:59 Nature, Time & Wide…
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Essentials: Science of Stress, Testosterone, Aggression & Motivation | Dr. Robert Sapolsky
10 juli 2025 · 37 min
In this Huberman Lab Essentials episode my guest is Dr. Robert Sapolsky, PhD, a professor of biology, neurology and neurological sciences at Stanford University. Lees meer
We discuss different types of stress and how our perception of stress as harmful or beneficial largely depends on context. He also explains how testosterone amplifies pre-existing behaviors and tendencies, and he highlights the crucial role of estrogen in supporting brain and body health. We also discuss daily cognitive practices for stress mitigation and how modern life, influenced by social media and complex social hierarchies, shapes our responses to stress.
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
David: https://davidprotein.com/huberman
Timestamps
00:00:00 Robert Sapolsky
00:00:23 Positive & Negative Stress; Excitement, Amygdala
00:02:47 Testosterone & Brain, Aggression, Hierarchy
00:06:27 Sponsors: Function & LMNT
00:09:18 Testosterone, Motivation, Challenge & Confidence
00:13:52 Dopamine, Testosterone & Motivation
00:16:20 Estrogen, Brain & Health, Replacement Therapies
00:18:12 Stress Mitigation
00:22:09 Sponsors: AG1 & David
00:24:59 Cognitive Practices for Stress Mitigation, Individual Variability, Consistency
00:27:18 Stress, Perception & Individual Differences
00:29:39 Context, Stress & Brain
00:32:47 Social Media, Context, Multiple Hierarchies
00:35:57 Acknowledgments
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices -
How to Lose Fat & Gain Muscle With Nutrition | Alan Aragon
7 juli 2025 · 2 uur 35 min
My guest is Alan Aragon, a renowned nutrition and fitness expert and researcher known for sharing the strongest evidence-based approaches to fat loss, muscle gain and overall health and fitness. We discuss how to optimize your protein intake, including how much to consume per meal and when, and the facts and myths about the “30-gram rule” and the “anabolic window” following exercise. We also discuss controversial topics such as seed oils, artificial sweeteners, animal vs. plant proteins, training fasted for fat loss and collagen supplementation. Alan Aragon clarifies the most important topics in nutrition and offers valuable time-saving yet extra-effective ways to exercise. He is a true expert in providing data-supported actionable exercise and nutrition protocols for anyone seeking to improve their body composition and health. Lees meer
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Carbon: https://joincarbon.com/huberman
Wealthfront**: https://wealthfront.com/huberman
David: https://davidprotein.com/huberman
Function: https://functionhealth.com/huberman
**This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27, 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.
Timestamps
00:00:00 Alan Aragon
… -
Essentials: Understanding & Conquering Depression
3 juli 2025 · 41 min
In this Huberman Lab Essentials episode, I explore major depression, including its underlying biology and discuss science-based approaches to alleviate symptoms and improve mood. Lees meer
I describe the wide-ranging symptoms of depression and explain how key neurotransmitters, hormones, stress, genetics and inflammation contribute to its development and persistence. I also cover treatment options, from traditional classes of antidepressant medications to emerging therapies such as ketamine and psilocybin. Finally, I highlight lifestyle-based tools, including exercise, supplementation and dietary strategies that can help manage depressive symptoms and promote mental well-being.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
BetterHelp: https://betterhelp.com/huberman
Our Place: https://fromourplace.com/huberman
Timestamps
00:00:00 Major Depression
00:01:10 Depression Symptoms
00:06:14 Sponsor: BetterHelp
00:07:33 Pharmaceuticals for Depression, SSRIs; Norepinephrine, Dopamine & Serotonin
00:14:33 Thyroid Hormone, Cortisol, Stress & Depression, Menstrual Cycle, Genetics
00:17:43 Sponsor: AG1
00:19:20 Increase Norepinephrine, Tools: Deliberate Cold Exposure & Exercise
00:21:40 Chronic Inflammation & Depression, Tools: Omega-3s (EPA) & Exercise
00:26:49 Sponsor: Our Place
00:28:41 Tool: Creatine Monohydrate Supplementation & Improving Depression
00:30:20 Novel Depression Therapies, Ketamine, Psilocybin
00:35:29 Ketogenic Diet & Refractory Depression, GABA
00:37:57 Recap & Key Takeaways
Disclaimer & Disclosures
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The Chemistry of Food & Taste | Dr. Harold McGee
30 juni 2025 · 2 uur 14 min
Dr. Harold McGee, PhD, is a renowned author on the topics of food chemistry and culinary science. He explains how cooking methods, types of cookware and temperature can be used to transform food and drink flavors and presents simple but powerful ways to improve nutrient availability. We also discuss how our individual biology, genetic and cultural backgrounds shape our taste preferences. Whether you’re a seasoned cook or someone who simply loves to eat, our conversation will change how you think about food and cooking, give you actionable tools to try and deepen your appreciation of the experience of eating and drinking. 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
Our Place: https://fromourplace.com/huberman
Mateina: https://drinkmateina.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
00:00:00 Harold McGee
00:02:21 Food Chemistry, Using Copper, Modern vs Traditional Techniques
00:09:59 Sponsors: Eight Sleep & Our Place
00:13:33 Cooking, Food & Heat, Taste & Smell
00:22:10 Umami, Savory Tastes, Braising & Meat
00:29:56 Chemistry of Cooking & Eating, Sugars & Conjugates; Slowly Enjoying Food
00:36:14 Savory Meal & Dessert; Food Course Order; Palate Cleansers
00:43:56 Salt, Baseline & Shifting Taste Preferences
00:47:18 Sponsors: AG1 & Mateina
00:50:07 Whole vs Processed Foods, Taste & Enjoyment
00:53:37 Brewing Coffee, Water Temperature, Grind Size
01:00:33 Tea & Tannins, Growing Tea Plants; Tea & Meals, Polyphenols
01:08:16 Food Combinations, Individual Tolerance; Is there an Optimal Diet?
01:11:34 Onions & Garlic, Histamines, Tool: Reduce Crying when Cutting Onions
01:13:55 Gut Sensitivities & Food, Capsaicin & Spicy Foods
01:17:21 Supertasters & Taste Buds, Bitter Taste, Chefs
01:21:57 Sponsor: Function
01:23:45 Salt & Bitter, Salting Fruit, Beer or Coffee, Warming Beer
01:26:11 Human History of Alcohol & Ch…
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Essentials: Understanding & Treating Addiction | Dr. Anna Lembke
26 juni 2025 · 37 min
In this Huberman Lab Essentials episode, my guest is Dr. Anna Lembke, MD, Chief of the Stanford Addiction Medicine Dual Diagnosis Clinic at Stanford University School of Medicine. Lees meer
We discuss how dopamine drives reward, motivation and addictive behaviors. Dr. Lembke explains the concept of the pleasure-pain balance of dopamine and how this cycle plays a key role in the development and persistence of addiction. We also discuss some of the challenges of addiction recovery, including withdrawal, relapses and the potential benefits of psychedelic-assisted therapy.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
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Timestamps
00:00:00 Anna Lembke
00:00:15 Dopamine, Reward & Movement
00:01:54 Baseline Dopamine; Genetics, Temperament & Addiction
00:05:24 Addiction, Modern Life & Boredom
00:07:18 Sponsor: AG1
00:08:55 Pleasure-Pain Balance, Dopamine, Addiction
00:14:17 Resetting Dopamine, Substance or Behavior Recovery, Tool: 30-Day Abstinence
00:16:04 Relapse, Addiction, Reflexive Behavior, Em…
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Control Your Vagus Nerve to Improve Mood, Alertness & Neuroplasticity
23 juni 2025 · 1 uur 52 min
In this episode I explain how your vagus nerve—an extensive neural pathway linking your brain and body in both directions—powerfully regulates your mood, digestion, alertness and even certain food cravings, and I explain how you can activate certain vagus nerve pathways to improve your heart rate variability (HRV), a key marker of health and longevity. I also explain how to control vagal pathways to enhance your focus and alertness to improve learning and neuroplasticity. And I explain how your vagus nerve controls levels of serotonin in both your gut and brain, impacting your mood and emotional resilience and how to keep that pathway robust. 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
Joovv: https://joovv.com/huberman
ROKA: https://roka.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
00:00:00 Vagus Nerve
00:02:43 Sponsors: LMNT & Joovv
00:05:41 Cranial Nerves, Inputs (Afferents) & Outputs (Efferents), Sensory & Motor
00:12:40 Vagus Nerve & Sensory Pathways, Body & Brain
00:18:30 Sensory Information, Chemical & Mechanical Information
00:23:49 Sympathetic & Parasympathetic Nervous Systems, Vagus Nerve, Tool: Calming & Auricular (Ear) Sensation
00:30:19 Sponsors: AG1 & ROKA
00:33:38 Vagus Nerve Motor Outputs
00:36:00 Autoregulation, Improving Heart Rate Variability (HRV) Tools: HR Deceleration
00:49:46 Aging, Declining HRV, Health, Activity, Tool
00:52:31 Tool: Exercise, Increase Alertness for Cognitive & Physical Activity, Motivation
01:04:26 Sponsor: Function
01:06:14 Adult Neuroplasticity & Learning, Acetylcholine, Alpha GPC Nicotine
01:11:48 Tools: High-Intensity Exercise, Increase Alertness, Focus & Learning; Sleep
01:18:14 Serotonin, Gut, Brain & Mood, Depression & SSRIs
01:21:34 Serotonin, Improve Mood & Gut Health, Irritable Bowel Syndrome (IBS), Tools: Low-Sugar Fermented Foods, Tryptophan
01:28:49 Mood, Depress…
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Essentials: How to Control Your Sense of Pain & Pleasure
19 juni 2025 · 37 min
In this Huberman Lab Essentials episode, I explore the sensations of pain and pleasure, explaining how they are sensed in the body and interpreted by the brain as well as methods to control their intensity. Lees meer
I discuss both the hardwired mechanisms and subjective factors that shape an individual’s perception of pain and pleasure. I also explain why pain thresholds vary from person to person and discuss various treatments for pain management such as acupuncture and supplements. Finally, I explain the role of key neurochemicals like dopamine and serotonin in mediating our experience of pain and pleasure.
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 Pain & Pleasure
00:00:39 Skin, Appetitive vs Aversive Behaviors
00:02:10 Skin, Neurons & Brain
00:04:46 Brain Interpretation, Homunculus, Two-Point Discrimination Test
00:07:43 Pain & Pleasure, Subjective Interpretation
00:09:53 Sponsor: AG1
00:11:30 Tool: Pain & Expectation
00:13:08 Pain Threshold
00:14:46 Heat & Cold, Tool: Moving into Cold or Hot Environments
00:16:37 Subjective Pain, Psychosomatic, Fibromyalgia, Whole Body Pain, Acetyl-L-carnitine
00:20:54 Acupuncture, Electroacupuncture, Pain Management
00:23:44 Sponsors: LMNT & Eight Sleep
00:26:36 Red Heads & Pain Threshold, Endorphins
00:28:32 Improving Pain Threshold, Dopamine
00:30:00 Pleasure, Dopamine, Serotonin; Depression, Anti-depressants
00:34:12 Pleasure & Pain Balance, Dopamine, Addiction
00:36:08 Recap & Key Takeaways
Disclaimer & Disclosures
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How to Grow From Doing Hard Things | Michael Easter
16 juni 2025 · 3 uur 8 min
My guest is Michael Easter, a professor at the University of Nevada, Las Vegas and best-selling author. We discuss how particular daily life choices undermine our level of joy, our sense of purpose, our physical and our mental health and the daily, weekly, monthly and yearly steps we can all take to vastly increase our level of motivation, gratitude and overall life satisfaction. We discuss how effortful foraging for information, undistracted reflection and physical exercise are ways to ‘invest’ and therefore grow our levels of dopamine, energy and motivation, whereas low-friction activities are specifically designed to hijack or diminish them. We also discuss dopamine reward circuitry in the context of how to build and reset one’s energy levels and create a deeper sense of purpose in work, creative pursuits and relationships. Lees meer
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Maui Nui: https://mauinuivenison.com/huberman
Helix Sleep: https://helixsleep.com/huberman
Mateina: https://drinkmateina.com/huberman
Function: https://functionhealth.com/huberman
Timestamps
00:00:00 Michael Easter
00:02:14 Discomforts, Modern vs Ancient Life
00:07:35 Sponsors: Maui Nui & Helix Sleep
00:10:17 Modern Problems, Exercise, Trail vs Treadmill Running, Optic Flow, Hunting
00:20:01 Risk & Rewards, Intellectual vs Experiential Understanding
00:23:39 Modern Luxuries, First-World Problems, Gratitude, Tool: Volunteer
00:34:33 Rites of Passage, Tool: Challenge, Narrative & Purpose; Embracing Discomfort
00:40:43 Sponsors: AG1 & Mateina
00:43:33 Choice, 2% Study, Silence, Tools: Do Slightly Harder Things; Notice Resistance
00:54:05 Cognitive Challenges, Walking, Screens, Tool: Sitting with Boredom
01:01:53 Capturing Ideas, Attractor States, Tool: Being in Nature
01:06:50 2% Rule, Rites of Passage, Tool: Misogi Challenge
01:14:12 Phones, Sharing with Others, Social Media, Tool: Reflection vs Screen Time
01:23:23…
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Essentials: The Science & Practice of Perfecting Your Sleep
12 juni 2025 · 41 min
In this Huberman Lab Essentials episode my guest is Dr. Matt Walker, PhD, Professor of Neuroscience and Psychology at the University of California, Berkeley and host of The Matt Walker Podcast, which focuses on the science and impact of sleep. Lees meer
We explore the importance of sleep and how its nightly structure, including REM and non-REM stages, helps rejuvenate the mind and body. We also discuss how caffeine, alcohol, cannabis and melatonin supplements affect your ability to fall asleep and overall sleep quality. Additionally, Matt highlights the benefits of naps and shares a variety of unconventional tips to promote healthier, more restorative sleep.
Read the episode show notes at hubermanlab.com.
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 Matt Walker, Sleep
00:00:25 Rapid Eye Movement (REM) & Non-REM Sleep, Paralysis
00:02:05 Sleep Cycles, Nighttime Sleep Structure, Hormones
00:07:08 Sponsor: Eight Sleep
00:08:54 Nighttime Waking Up, Fragmented Sleep
00:11:05 Sunlight Exposure & Sleep
00:12:28 Caffeine & Sleep Effects, Tool: Timing Caffeine
00:15:27 Alcohol & Sleep Effects
00:18:08 Cannabis; THC, Alcohol, REM Sleep & Dreams
00:20:24 Sponsor: ROKA
00:22:12 Melatonin, Supplementation?, Dose
00:28:18 Prescription Sleep Aids, Cognitive Behavioral Therapy (CBT) & Sleep
00:30:36 Naps, Benefits, Insomnia, Tool: Nap Length
00:34:07 Sponsor: AG1
00:35:44 Sleep Tips, Tools: “Do Nothing”; Winddown Routine; Worry Journal; Clocks
00:39:56 Acknowledgments
Disclaimer & Disclosures
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Improving Science & Restoring Trust in Public Health | Dr. Jay Bhattacharya
9 juni 2025 · 4 uur 28 min
My guest is Dr. Jay Bhattacharya, MD, PhD, Director of the National Institutes of Health (NIH) and Professor Emeritus of Health Policy at Stanford University. We discuss which scientific questions ought to be the priority for NIH, how to incentivize bold, innovative science especially from younger labs, how to solve the replication crisis and restore trust and transparency in science and public health, including acknowledging prior failures by the NIH. We discuss the COVID-19 pandemic and the data and sociological factors that motivated lockdowns, masking and vaccine mandates. Dr. Bhattacharya shares his views on how to resolve the vaccine–autism debate and how best to find the causes and cures for autism and chronic diseases. The topics we cover impact everyone: male, female, young and old and, given that NIH is the premier research and public health organization in the world, extend to Americans and non-Americans alike. 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
Eight Sleep: https://eightsleep.com/huberman
Levels: https://levels.link/huberman
LMNT: https://drinklmnt.com/huberman
Timestamps
00:00:00 Jay Bhattacharya
00:06:56 National Institutes of Health (NIH), Mission
00:09:12 Funding, Basic vs. Applied Research
00:18:22 Sponsors: David & Eight Sleep
00:21:20 Indirect Costs (IDC), Policies & Distribution
00:30:43 Taxpayer Funding, Journal Access, Public Transparency
00:38:14 Taxpayer Funding, Patents; Drug Costs in the USA vs Other Countries
00:48:50 Reducing Medication Prices; R&D, Improving Health
01:00:01 Sponsors: AG1 & Levels
01:02:55 Lowering IDC?, Endowments, Monetary Distribution, Scientific Groupthink
01:12:29 Grant Review Process, Innovation
01:21:43 R01s, Tenure, Early Career Scientists & Novel Ideas
01:31:46 Sociology of Grant Evaluation, Careerism in Science, Failures
01:39:08 “Sick Care” System, Health Needs
01:44:01 Sp…
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Essentials: Improving Health With Stronger Brain-Body Connection
5 juni 2025 · 41 min
In this Huberman Lab Essentials episode, I discuss interoception, the brain’s ability to sense and interpret signals from the body, which shapes our sense of self and underlies vital functions like focus, sleep, healing and emotions. Lees meer
I explain how the body communicates different types of information to the brain, influencing processes like digestion, heart rate and immune function.
I also describe practical tools such as breathwork to regulate alertness, strategies to support gut health and reduce sugar cravings, and awareness practices to enhance interoception. By understanding and applying these tools, you can strengthen the brain-body connection to improve mood, overall health and performance.
Read the episode show notes at hubermanlab.com.
Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode 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 Sense of Self, Interoception
00:01:25 Brain & Body Communication, Vagus Nerve, Mechanical & Chemical Information
00:04:43 Lungs & Diaphragm, Tool: Breathwork for Alert or Calm
00:09:47 Sponsors: AG1 & Eight Sleep
00:13:14 Brain & Gut Communication, Tool: Reduce Sugar Cravings
00:18:27 Brain, Gut Chemistry, Inflammation & Gut Microbiome, Tool: Fermented Foods
00:22:20 Sponsor: LMNT
00:23:52 Vomiting, Brain; Tool: Reduce Nausea
00:28:52 Fever, Brain Chemistry, Tool: Cooling Body
00:33:20 Vagus Nerve, Emotions, Mood, Tool: Heart Awareness
00:39:29 Recap & Key Takeaways
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices