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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

44:08

Essentials: How to Build Endurance

Huberman Lab ·

2025/04/17

In this Huberman Lab Essentials episode, I explain how to build endurance and describe targeted protocols to enhance different types of endurance. I discuss how endurance—the ability to sustain effort—requires the coordination of physical and mental systems driven by energy availability, brain willpower, and specific training adaptations in the muscles, heart, lungs and neurons. I explain conditioning protocols designed to enhance four types of endurance, from long-duration steady state to muscular

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162:20

How to Improve Your Vitality & Heal From Disease |...

Huberman Lab ·

2025/04/14

My guest is Dr. Mark Hyman, M.D., a physician and world leader in the field of functional medicine. We discuss a systems-based framework for diagnosing and treating the root causes of disease, rather than simply managing symptoms. We also cover cutting-edge health and longevity tools such as peptides, NAD/NMN, exosomes, proactive blood testing and cancer screening, as well as nutrition, supplementation, detoxification, and strategies for addressing specific diseases and health challenges. This

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34:16

Essentials: Build Muscle Size, Increase Strength &...

Huberman Lab ·

2025/04/10

In this Huberman Lab Essentials episode, I discuss how to build muscle strength and size (hypertrophy) and cover key training principles to enhance athletic performance and offset age-related muscle decline.I explain how the nervous system drives muscle movement, the key differences between training for hypertrophy or strength, and resistance training protocols to build muscle for performance and healthy aging. Additionally, I discuss tools for assessing recovery and the role of key nutrients—such

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202:58

How to Find & Be a Great Romantic Partner | Lori...

Huberman Lab ·

2025/04/07

My guest is Lori Gottlieb, MFT, a psychotherapist and bestselling author who specializes in helping people build strong relationships by first understanding themselves and the stories they’ve internalized about themselves and others. We explore how our parents, wounds and unique strengths—both consciously and unconsciously—influence our partner choices and how we show up in relationships, as well as how to avoid and break free from destructive patterns. We also discuss the impact of texting, social

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38:01

Essentials: Lose Fat With Science-Based Tools

Huberman Lab ·

2025/04/03

In this Huberman Lab Essentials episode, I explore how the nervous system impacts fat loss and how certain behaviors and supplements can accelerate fat burning.I explain how non-exercise movements like fidgeting and shivering trigger adrenaline to boost fat metabolism. I also examine the impact of exercise intensity and fasted workouts on fat burning, and how supplements such as caffeine, GLP-1 and berberine can further support fat loss. These science-based tools go beyond traditional calorie

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192:02

Transform Your Mental Health With Diet & Lifestyle |...

Huberman Lab ·

2025/03/31

My guest is Dr. Chris Palmer, M.D., a board-certified psychiatrist and professor at Harvard Medical School. He explains how specific nutrition, exercise, supplement-based, and other factors can improve mitochondrial health and thereby provide relief from adult and childhood ADHD, bipolar disorder, schizophrenia, and symptoms of autism. We discuss mitochondrial biology, whether vaccines can impact inflammation and mitochondrial health, and the potential ramifications. We also review creatine,

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34:26

Essentials: How to Learn Skills Faster

Huberman Lab ·

2025/03/27

In this Huberman Lab Essentials episode, I explore how to improve motor skill learning and proficiency—whether for athletic performance, learning an instrument or refining any physical skill.I explain practical tools to build skills, including how to structure learning sessions to focus on repetitions, use internal feedback systems and learn from errors—key elements for accelerating progress. I also discuss strategies such as visualization, metronoming, idle time and the impact of supplements like

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174:46

How to Improve Your Teeth & Oral Microbiome for Brain...

Huberman Lab ·

2025/03/24

My guest is Dr. Staci Whitman, DMD, a board-certified functional dentist for kids and adults. We discuss the critical importance of oral care and the oral microbiome for brain and bodily health. We examine the negative effects of common oral care product ingredients such as alcohol, astringents, and bleaches. We also explore the history and real impact of fluoridated drinking water on oral, bone, and systemic health.Then we discuss healthy, lesser-known solutions for bad breath, canker sores,

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33:19

Essentials: Supercharge Exercise Performance &...

Huberman Lab ·

2025/03/20

In this Huberman Lab Essentials episode, I discuss the critical role of temperature regulation in optimizing athletic and physical performance.I explain why overheating can hinder performance and endurance and how techniques like palmar cooling can help extend physical effort by aiding temperature regulation. I also highlight how specific body areas, such as the palms and face, are key targets for regulating temperature, allowing heat to dissipate efficiently. Lastly, I discuss how temperature can

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181:06

How to Increase Your Speed, Mobility & Longevity with...

Huberman Lab ·

2025/03/17

My guest is Stuart McMillan, a renowned track and field coach who has trained dozens of Olympic medalists, professional athletes, and team coaches across a diverse range of sports. We discuss how to use plyometric work to improve mobility, strength, posture, and overall health.We emphasize the enormous benefits of skipping—a form of plyometrics—for joint health, aerobic conditioning, and coordination, as well as its advantages for people of all ages and fitness levels. We also explore the

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36:08

Essentials: Boost Your Energy & Immune System with...

Huberman Lab ·

2025/03/13

In this Huberman Lab Essentials episode, I explain how specific hormones influence both energy levels and the immune system and discuss practical tools for increasing energy throughout the day and managing stress.I discuss the mechanism through which cortisol and epinephrine (adrenaline) impact the brain and body and why it’s important to regulate their levels, considering factors like time of day or stress levels. I also cover the positive benefits of short-term stress and behavioral protocols to

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158:05

Improve Focus with Behavioral Tools & Medication for...

Huberman Lab ·

2025/03/10

My guest is Dr. John Kruse, M.D., Ph.D., a psychiatrist specializing in treating people with attention-deficit/hyperactivity disorder (ADHD). We discuss the many stimulant and nonstimulant ADHD medications available, covering both their potential benefits and risks. We also explore behavioral approaches to managing ADHD, the key role of maintaining a consistent sleep-wake schedule, and the impact of exercise, fish oil supplementation, and video games on ADHD. Additionally, we examine the genetic and

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35:14

Essentials: How to Control Your Metabolism by Thyroid...

Huberman Lab ·

2025/03/06

In this Huberman Lab Essentials episode, I explain how two key hormones control metabolism and discuss tools to enhance their levels to improve metabolic health. I discuss the pathways through which the brain and body interact to produce thyroid hormone and growth hormone, and how these hormones influence essential processes like tissue growth and repair, body composition, and energy production. I explain how thyroid hormone levels are influenced by key nutrients, such as iodine, selenium, and

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133:08

How to Achieve Inner Peace & Healing | Dr. Richard...

Huberman Lab ·

2025/03/03

My guest is Dr. Richard Schwartz, Ph.D., therapist, author, and founder of Internal Family Systems (IFS) therapy. We discuss how IFS views the mind as a collection of parts, each shaped by different life experiences—both good and bad, including trauma. To demonstrate how IFS works, Dr. Schwartz guides Dr. Huberman and you, the listener, through an example IFS session. We also explore how IFS and body awareness can help break harmful thought and behavior patterns, promote emotional healing, and build

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39:55

Essentials: How to Control Hunger, Eating & Satiety

Huberman Lab ·

2025/02/27

In this Huberman Lab Essentials episode, I explain how hormones regulate hunger, appetite and feelings of satiety (fullness), along with strategies to help control appetite.I describe how the body senses nutrient levels and how the brain processes these signals to stimulate hunger or suppress appetite. I also discuss how certain foods can help curb hunger, while processed foods and emulsifiers can interfere with satiety signals, leading to overeating. Additionally, I cover how lifestyle factors

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208:12

How to Enhance Your Immune System | Dr. Roger Seheult

Huberman Lab ·

2025/02/24

My guest is Dr. Roger Seheult, M.D., a board-certified physician in internal medicine, pulmonary diseases, critical care, and sleep medicine at Loma Linda University. We discuss the powerful benefits of light therapy, including infrared light, red light, and sunlight, for improving mitochondrial function in all the body’s organs. We also explore ways to reduce the risk of influenza, colds, and other illnesses that affect the lungs, sinuses, and gut.Topics include the flu shot, whether handwashing

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37:02

Essentials: How to Optimize Testosterone & Estrogen

Huberman Lab ·

2025/02/20

In this Huberman Lab Essentials episode, I explain how to optimize hormones—particularly testosterone, estrogen, and related sex steroids—to enhance fertility and overall well-being. I discuss the sources of testosterone and estrogen and how their levels fluctuate with age in both males and females. I also cover how behaviors such as exercise, cold and heat exposure, light exposure, illness, and breathing patterns affect hormones. Additionally, I examine specific supplements and replacement

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228:52

How Hormones & Status Shape Our Values & Decisions |...

Huberman Lab ·

2025/02/17

My guest is Dr. Michael Platt, Ph.D., a professor of neuroscience and psychology at the University of Pennsylvania. We discuss how factors such as hormonal or social status influence what we value, how we make decisions, and even our perceptions across a range of areas, from who and what we find attractive to our political affiliations. We also discuss how humans evaluate and shift power in relationships and form hierarchies in groups. Dr. Platt also shares new science-based tools for improving

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44:59

Essentials: How Hormones Shape Sexual Development

Huberman Lab ·

2025/02/13

In this Huberman Lab Essentials episode, I explain the crucial role hormones play in shaping the sexual development of both the brain and body.I discuss how biological masculinization and feminization depend on factors such as genetics, hormone ratios, and receptor availability. I also explore how hormones like testosterone, estrogen, and other steroid hormones influence sexual characteristics and brain development. Additionally, I examine the impact of environmental factors—such as herbicides

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255:13

Pavel Tsatsouline: The Correct Way to Build Strength,...

Huberman Lab ·

2025/02/10

In this episode, my guest is Pavel Tsatsouline, a world-renowned strength and conditioning coach, former military special forces training instructor, author, and founder of StrongFirst—an online school focused on “low-tech, high-concept” training to build strength for men and women of all fitness levels.We discuss the most effective and efficient ways to build strength, endurance, and flexibility. We cover bodyweight-only, free-weight, and machine-based protocols and describe training splits and

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370 results

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