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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

40:44

Essentials: The Science of Making & Breaking Habits

Huberman Lab ·

2025/12/04

In this Huberman Lab Essentials episode, I explain how to create lasting habits and break unwanted ones.I explain two habit-building systems: one aligned with daily rhythms and another based on a 21-day cycle of forming and reinforcing habits. I also discuss why habit formation differs between individuals and how certain "linchpin" habits can make other behaviors easier to adopt. Finally, I share practical tools—including visualization, task bracketing, and methods for rewiring bad habits—to

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134:40

Using Red Light to Improve Metabolism & the Harmful...

Huberman Lab ·

2025/12/01

Dr. Glen Jeffery, PhD, is a professor of neuroscience at University College London and a leading expert on how different colors (wavelengths) of light impact cellular, organ and overall health. He explains that long-wavelength light (red, near-infrared and infrared) can enter the body and brain to enhance mitochondrial function and thereby improve metabolism, eyesight, blood glucose regulation, mood, hormones and more. We also discuss how short-wavelength light from LED bulbs can impair

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34:57

Essentials: Using Hypnosis to Enhance Mental &...

Huberman Lab ·

2025/11/27

In this Huberman Lab Essentials episode, my guest is Dr. David Spiegel, MD, the Associate Chair of Psychiatry & Behavioral Sciences, Director of the Center on Stress and Health, and Director of the Center for Integrative Medicine at Stanford University School of Medicine.We discuss the science and clinical applications of hypnosis, including how hypnosis works in the brain. We examine the evidence-based uses of clinical and self-hypnosis for pain, trauma, phobias, sleep and stress, and explain how

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187:27

Female Hormone Health, PCOS, Endometriosis, Fertility...

Huberman Lab ·

2025/11/24

My guest is Dr. Thaïs Aliabadi, MD, board-certified OB/GYN, surgeon and leading expert in women's health. We discuss polycystic ovary syndrome (PCOS) and endometriosis, two very common yet frequently undiagnosed causes of female infertility. Dr. Aliabadi explains the symptoms, underlying causes and evidence-based treatments for both conditions, including supplement and lifestyle interventions. We also discuss breast cancer risk and screening, pregnancy, perimenopause and menopause, and the hormone

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36:33

Essentials: Science of Building Strong Social Bonds...

Huberman Lab ·

2025/11/20

In this Huberman Lab Essentials episode, I discuss the science of social connection and how we form meaningful bonds with others.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

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146:20

How to Speak Clearly & With Confidence | Matt Abrahams

Huberman Lab ·

2025/11/17

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

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49:45

Essentials: Breathing for Mental & Physical Health &...

Huberman Lab ·

2025/11/13

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.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

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136:34

How Your Thoughts Are Built & How You Can Shape Them...

Huberman Lab ·

2025/11/10

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

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39:45

Essentials: Erasing Fears & Traumas Using Modern...

Huberman Lab ·

2025/11/06

In this Huberman Lab Essentials episode, I explore the neuroscience of fear and trauma and how to effectively process and eliminate traumatic responses.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

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118:53

Using Existing Drugs in New Ways to Treat & Cure...

Huberman Lab ·

2025/11/03

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

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39:07

Essentials: The Biology of Slowing & Reversing Aging...

Huberman Lab ·

2025/10/30

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.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

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99:46

Improve Your Lymphatic System for Overall Health &...

Huberman Lab ·

2025/10/27

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

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39:31

Essentials: The Science of Gratitude & How to Build a...

Huberman Lab ·

2025/10/23

In this Huberman Lab Essentials episode, I explore the science of gratitude and how to develop an effective, research-supported gratitude practice.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

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135:17

How to Overcome Inner Resistance | Steven Pressfield

Huberman Lab ·

2025/10/20

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

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40:39

Essentials: How Your Brain Functions & Interprets the...

Huberman Lab ·

2025/10/16

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.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

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147:57

Protect & Improve Your Hearing & Brain Health | Dr....

Huberman Lab ·

2025/10/13

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

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33:55

Essentials: Time Perception, Memory & Focus

Huberman Lab ·

2025/10/09

In this Huberman Lab Essentials episode, I explore how biological rhythms and neurochemicals impact our perception of time.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

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222:35

How to Make Yourself Unbreakable | DJ Shipley

Huberman Lab ·

2025/10/06

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

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35:45

Essentials: How Humans Select & Keep Romantic...

Huberman Lab ·

2025/10/02

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.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

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155:50

Enhance Your Learning Speed & Health Using...

Huberman Lab ·

2025/09/29

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

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