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PODCAST

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system

health & fitness life sciences

All Episodes

39:36

Essentials: The Science of Love, Desire & Attachment

Huberman Lab ·

2026/02/12

In this Huberman Lab Essentials episode, I explore the psychology and biology of desire, love and attachment. I explain how childhood attachment styles can shape adult romantic relationships and how the brain and body systems influence emotional bonds. I also discuss supplements that may support a healthy libido and practical, science-based tools for understanding your relationship patterns and building stronger relationships.Read the episode show notes at hubermanlab.com. Thank you to our

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162:02

How Genes Shape Your Risk Taking & Morals | Dr....

Huberman Lab ·

2026/02/09

Dr. Kathryn Paige Harden, PhD, is a psychologist, behavioral geneticist and professor of psychology at the University of Texas at Austin. We discuss how genes interact with your upbringing to shape your level of risk-taking and morality. We also discuss how genes shape propensity for addiction and impulsivity in males versus females. Finally, we discuss how biology impacts societal views of sinning, punishment and forgiveness.Read the episode show notes at hubermanlab.com. Pre-order Protocols:

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38:35

Essentials: The Science & Practice of Movement | Ido...

Huberman Lab ·

2026/02/05

In this Huberman Lab Essentials episode, my guest is Ido Portal, a movement coach and world expert on human movement. We explore the science and practice of movement, including how the nervous system shapes our actions, the distinction between reflexive and deliberate movement patterns and how emotion and awareness influence our movement. Ido shares how to build a holistic movement practice into everyday life through an exploration-based approach grounded in playfulness and self-inquiry. Thank

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161:24

How Dopamine & Serotonin Shape Decisions, Motivation...

Huberman Lab ·

2026/02/02

Dr. Read Montague, PhD, is a professor and director of the Center for Human Neuroscience Research at Virginia Tech and an expert in how dopamine and serotonin shape human learning, motivation and decision-making. We discuss how they impact focused effort in the context of short- and long-term goals of all kinds. Also, how SSRIs and low-effort, high-engagement activities reduce the rewarding properties of dopamine, and how AI algorithms are revolutionizing understanding of the brain.Episode show

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34:56

Essentials: Using Play to Rewire & Improve Your Brain

Huberman Lab ·

2026/01/29

In this Huberman Lab Essentials episode, I discuss why play is a powerful yet often overlooked tool for shaping the brain across the entire lifespan, not just during childhood. I explain how play engages specific brain circuits and neurochemicals, allowing us to explore different roles and learn in low-stakes environments uniquely suited to learning. I also describe why adults benefit from deliberately reintroducing play and which forms of play are most effective for expanding cognitive flexibility

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144:26

Science & Tools of Learning & Memory | Dr. David...

Huberman Lab ·

2026/01/26

Dr. David Eagleman, PhD, is a neuroscientist, bestselling author and professor at Stanford University. We discuss how to leverage the science of neuroplasticity to learn new skills and information and how accurate and false memories form and are forgotten. We also discuss time perception and why it speeds up or slows down depending on our age and stress level. We cover dreaming and the meaning of visual and other dream content. And we discuss the neuroscience of cultural and political polarization

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38:05

Essentials: Therapy, Treating Trauma & Other Life...

Huberman Lab ·

2026/01/22

In this Huberman Lab Essentials episode, my guest is Dr. Paul Conti, MD, a psychiatrist and expert in treating trauma and psychiatric illness. We explain what trauma is and how it affects the mind and body, as well as the best treatment approaches to support recovery. We also discuss why guilt and shame often follow traumatic experiences and why processing trauma is essential for healing. Dr. Conti shares practical tools for how to choose and work effectively with a therapist and discusses the

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167:23

Build Muscle & Strength & Forge Your Life Path |...

Huberman Lab ·

2026/01/19

Dorian Yates is a former professional bodybuilder, six-time Mr. Olympia winner and a pioneer of high-intensity, low-volume training for building muscle size and strength. He explains how anyone can vastly improve their fitness, mindset and appearance by training with weights just two or three days per week for less than an hour. We also discuss how to determine your natural strengths and passions and select which life path is right for you. Dorian also shares his journey and transformation from

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40:57

Essentials: Tools to Boost Attention & Memory | Dr....

Huberman Lab ·

2026/01/15

In this Huberman Lab Essentials episode, my guest is Dr. Wendy Suzuki, PhD, a professor of neural science and psychology at New York University.We discuss simple, daily habits to improve focus, memory and overall cognitive performance. Dr. Suzuki explains how exercise directly enhances brain function—both the immediate benefits of a single workout and long-term support for cognitive health. We also discuss how meditation, verbal affirmations, sleep and other behavioral practices positively

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207:00

How to Overcome Addiction to Substances or Behaviors...

Huberman Lab ·

2026/01/12

Dr. Keith Humphreys is a professor of psychiatry and behavioral sciences at Stanford School of Medicine and a leading expert on treating addictions, drug laws and policy. We discuss all the major addictive substances and behaviors, including alcohol, opioids, gambling, stimulants, nicotine, cannabis and more, focusing on how genetics and certain use patterns shape addiction susceptibility. We discuss the best evidence-based tools for recovery, from 12-step programs to emerging treatments such as

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34:34

Essentials: Optimizing Workspace for Productivity,...

Huberman Lab ·

2026/01/08

In this Huberman Lab Essentials episode, I discuss how to optimize your workspace to maximize productivity, focus and creativity.I explain how key environmental factors such as lighting, the physical layout of your work area and desk setup can influence attention and performance. I also discuss how specific types of sounds can enhance focus and how to adjust your work environment for particular tasks. These practical, flexible protocols can be applied whether you are working from home, in an

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155:33

Best Ways to Build Better Habits & Break Bad Ones |...

Huberman Lab ·

2026/01/05

James Clear is an expert on behavioral change and habits and the author of the bestselling book Atomic Habits. We discuss the best ways to build new healthy habits and end bad ones without relying on motivation or willpower. Rather than list off categories of tools or acronyms, James explains how anchoring the changes you want to make in your identity and physical environment allows you to make desired changes quickly and ones that stick. Whether your goal is better fitness and physical health,

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40:33

Essentials: Micronutrients for Health & Longevity |...

Huberman Lab ·

2026/01/01

In this Huberman Lab Essentials episode, my guest is Dr. Rhonda Patrick, PhD, a biomedical scientist and a leading health educator focused on nutrition, aging and general health.We discuss four key micronutrients that influence cellular stress responses, inflammation, detoxification and longevity, and how to increase your intake of each through diet or supplementation. We also cover deliberate cold and heat exposure, along with exercise, and how these tools support metabolic, cardiovascular and

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170:30

Defining Healthy Masculinity & How to Build It |...

Huberman Lab ·

2025/12/29

Terry Real is a therapist and best-selling author expert on male emotional health and how men can build the skills for healthy relating to others: in relationships, work, friendships and to themselves. We discuss how mixed and ever-changing messages about what masculinity is are impacting the mental and physical health of men and boys. Terry explains how learning the skill of "relationality" leads to improvements in all aspects of boys' and men's lives and shares practical tools for how to do that

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42:10

Essentials: How to Optimize Your Hormones for Health...

Huberman Lab ·

2025/12/25

In this Huberman Lab Essentials episode, my guest is Dr. Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health.We explain how to improve hormone levels across the lifespan in both men and women using behavioral, nutritional and exercise-based tools. We also discuss common clinical topics, including hormone testing, PCOS, hair loss, testosterone replacement therapy (TRT) and peptides, focusing

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233:53

Transform Pain & Trauma Into Creative Expression |...

Huberman Lab ·

2025/12/22

David Choe is a world-renowned artist, writer, podcaster and TV host. He tells how as a child, he was made to believe he was destined for greatness but also that he was a complete disgrace, leading him to channel his energy—including deep shame—into art that brought him global recognition. He shares about his addictions that put him on a decades-long cycle of extreme highs and lows and that forced him to eventually acknowledge and heal the childhood trauma he was battling inside. David shows up with

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37:28

Essentials: How to Set & Achieve Goals

Huberman Lab ·

2025/12/18

In this Huberman Lab Essentials episode, I explain how to use science-based tools to better set and achieve goals. I discuss the neuroscience of goal pursuit and how dopamine and visual attention shape motivation and effort. I explain whether visualizing success or failure better supports goal pursuit, how to choose goals at the right level of difficulty and evaluate progress. I also share a short “space-time bridging” protocol that helps train long-range, goal-directed behavior. These tools will

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196:45

Improve Energy & Longevity by Optimizing Mitochondria...

Huberman Lab ·

2025/12/15

Dr. Martin Picard, PhD, is a professor of behavioral medicine at Columbia University and an expert on how our behaviors and psychology shape cellular energy production and rates of aging. He explains that your mitochondria don’t just “make energy”; they translate what you do—your mindset and your relationships—into the energy you experience as vitality or lack thereof. He explains how exercise, nutrition, sleep, meditation, and even certain thought patterns and our sense of purpose can charge our

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39:12

Essentials: How to Build, Maintain & Repair Gut...

Huberman Lab ·

2025/12/11

In this Huberman Lab Essentials episode, my guest is Dr. Justin Sonnenburg, PhD, a professor of microbiology and immunology at Stanford University.We discuss how microbes in our gut impact our mental and physical health and how diet and the environment affect the gut microbiome. We explain how lifestyle factors such as antibiotics and Western-style diets (high fat, low fiber and rich in processed foods) can damage gut diversity and whether prebiotics or probiotics are useful tools. Throughout the

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150:06

Master the Creative Process | Twyla Tharp

Huberman Lab ·

2025/12/08

Twyla Tharp is a world-renowned dancer, choreographer and expert on the creative process. She explains how to achieve creative success by keeping a highly disciplined routine that ultimately allows you to bring your creative visions to life. She explains how to establish a central message for each project, how to think about your audience, navigate criticism and continually elevate your standards with daily actions. We discuss how one's view of hard work, competition and even your name can shape

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