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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

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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130:23

DAVID SENRA: Daniel Ek, Spotify

Huberman Lab ·

2025/09/28

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.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

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39:16

Essentials: Using Your Nervous System to Enhance Your...

Huberman Lab ·

2025/09/25

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. 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

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184:11

Build Your Ideal Physique | Dr. Bret Contreras

Huberman Lab ·

2025/09/22

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

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40:02

Essentials: How to Exercise for Strength Gains &...

Huberman Lab ·

2025/09/18

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.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

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131:42

How to Expand Your Consciousness | Dr. Christof Koch

Huberman Lab ·

2025/09/15

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

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36:44

Essentials: Food & Supplements for Brain Health &...

Huberman Lab ·

2025/09/11

In this Huberman Lab Essentials episode, I discuss science-supported nutrients that directly support brain structure, function and long-term cognitive health.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

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165:19

Transform Your Metabolic Health & Longevity by...

Huberman Lab ·

2025/09/08

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

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39:10

Essentials: Science of Mindsets for Health &...

Huberman Lab ·

2025/09/04

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.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

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109:27

How to Set & Achieve Massive Goals | Alex Honnold

Huberman Lab ·

2025/09/01

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

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44:11

Essentials: Effects of Fasting & Time Restricted...

Huberman Lab ·

2025/08/28

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.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

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144:18

Science & Health Benefits of Belief in God & Religion...

Huberman Lab ·

2025/08/25

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

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35:19

Essentials: Timing Light for Better Sleep, Energy &...

Huberman Lab ·

2025/08/21

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.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

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143:29

Using Stem Cells to Cure Autism, Epilepsy &...

Huberman Lab ·

2025/08/18

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

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38:37

Essentials: Controlling Your Dopamine for Motivation,...

Huberman Lab ·

2025/08/14

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.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

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189:50

How to Rewire Your Brain & Learn Faster | Dr. Michael...

Huberman Lab ·

2025/08/11

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

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36:19

Essentials: Increase Strength & Endurance with...

Huberman Lab ·

2025/08/07

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.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

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136:36

How to Control Your Cortisol & Overcome Burnout

Huberman Lab ·

2025/08/04

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.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

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42:41

Essentials: ADHD & How Anyone Can Improve Their Focus

Huberman Lab ·

2025/07/31

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. 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

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146:58

Male vs. Female Brain Differences & How They Arise...

Huberman Lab ·

2025/07/28

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

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339 results

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