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Andrew Huberman
The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology of ophthalmology, 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 works.
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Essentials: Diet & Nutrition for Mental Health | Dr. Chris Palmer
27 août 2026
In this Huberman Lab Essentials episode, my guest is Dr. Chris Palmer, MD, a board-certified psychiatrist and Assistant Professor of Psychiatry at Harvard Medical School. We explain how nutrition and metabolism directly affect mental health, including the biological mechanisms underlying these effects. We also discuss how carbohydrate restriction, ketogenic diets and fasting can improve mood, energy, and, in some cases, treatment-resistant psychiatric conditions. Show notes: https://go.hubermanlab.com/it2boBG Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Huberman Lab Website: https://www.hubermanlab.com Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Dr. Chris Palmer Website: https://www.chrispalmermd.com X: https://x.com/chrispalmermd Instagram: https://www.instagram.com/chrispalmermd YouTube: https://www.youtube.com/@ChrisPalmerMD Facebook: https://www.facebook.com/ChrisPalmerMD Timestamps 00:00:00 Chris Palmer 00:00:20 Personal Story, Nutrition & Mental Health 00:05:28 Treatment-Resistant Mental Disorders & Low-Carbohydrate Diet 00:07:32 Ketogenic Diet & Schizophrenia Success Story 00:11:01 Nutrition for Mental Disorders, Ketosis, Highly Processed Foods 00:13:55 Epilepsy & Ketogenic Diet, Fasting; Mitochondrial Benefits 00:19:54 Mitochondria Functions, Mental Disorders 00:25:44 Mitophagy, Autophagy, Longevity & Calorie Restriction 00:30:51 Carbohydrate Restriction, Depression Treatment 00:33:49 Acknowledgements #hubermanlab Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
How to Improve Motivation & Overcome Procrastination | Dr. Masud Husain
24 août 2026
Dr. Masud Husain is a Professor of Neurology & Cognitive Neuroscience at the University of Oxford and a leading expert on the science of motivation, apathy, and neurological diseases. We discuss how dopamine and specific brain circuits shape motivation, including how the brain weighs the trade-off between effort vs reward when deciding what goals to pursue. Dr. Husain also explains practical tools to increase motivation, reduce distractions, and make it easier to start and maintain goal pursuit. We also discuss dementia, Parkinson’s and Alzheimer’s disease, including new insights into cognitive resilience and factors that help protect against age-related cognitive decline. Show notes: https://go.hubermanlab.com/ujUp8hY Pre-order Protocols: https://protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman BetterHelp: https://betterhelp.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Huberman Lab Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Dr. Masud Husain Website: https://www.masudhusain.org Academic profile: https://www.ndcn.ox.ac.uk/team/masud-husain Cognitive Neurology Research Group: https://www.ndcn.ox.ac.uk/research/cognitive-neurology Our Brains, Our Selves (book): https://geni.us/WljOcr BlueSky: https://bsky.app/profile/masudhusain.bsky.social X: https://x.com/MasudHusain LinkedIn: https://uk.linkedin.com/in/masud-husain-3874708b Timestamps 00:00:00 Masud Husain 00:02:24 Apathy, Motivation 00:08:07 Rewards, Apathy & Motivation; Dopamine 00:13:20 Sponsors: David & BetterHelp 00:15:44 Types of Apathy; Goal Prioritization: Effort vs Rewards 00:23:26 Motivation, Apathy, Tool: Activation Energy & Overthinking 00:29:24 Tools to Increase Motivation: Incentives, Subdivide Tasks, Planning 00:35:13 Subjective Effort, Mental Framing; Learning & Motivation 00:42:24 Sponsors: AG1 & Eight Sleep 00:44:54 Perseverance, Failure; Finding Your Passion, Depression vs Apathy 00:50:58 Self-Concept, Ambition; Life Satisfaction 00:58:25 Psychedelics, Anhedonia & Changing Self 01:03:09 Personal & Social Identity, Tools: Curiosity, Purpose & Dementia Risk 01:11:58 Addiction, Dopamine; Social Media & Dopamine “Hits”? 01:18:36 Sponsor: Function 01:20:13 Dopamine, Parkinson’s Disease; Other Roles of Dopamine 01:26:59 Life Purpose, Culture; Reflection, Weighing Decisions 01:34:21 Internal & External Attention 01:39:59 Internal Chatter, Distraction; Working Memory, Stimulants, Nicotine 01:48:54 ADHD, Diagnosis; Attention & Motivation 01:54:34 Goal Planning & Perseverance 01:59:44 Alzheimer’s Disease, Dementia, Apathy, Tools: Dementia Risk Factors 02:06:55 Neurodegenerative Disease & Emerging Treatments 02:10:59 Can You Train Attention?, Tool: Reduce Distraction 02:15:14 Enrichment, Art 02:17:45 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter #hubermanlab #hubermanlabpodcast Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
Essentials: How to Access Your Creativity | Rick Rubin
20 août 2026
In this Huberman Lab Essentials episode, my guest Rick Rubin, world-renowned music producer and author of The Creative Act: A Way of Being, and I discuss how to access creativity by noticing ideas, trusting your taste and staying fully present with the work. Rick explains the phases of the creative process and how focus, disengagement, self-doubt, deadlines and meditation can support original work. We also explore perception, pro wrestling and why remaining open to uncertainty can help anyone create more authentically. Show notes: https://go.hubermanlab.com/V8GCPL7 Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Huberman Lab Website: https://www.hubermanlab.com Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Rick Rubin Tetragrammaton: https://www.tetragrammaton.com The Creative Act (book): https://geni.us/jEcQ6hb Instagram: https://www.instagram.com/rickrubin X: https://x.com/RickRubin Timestamps 00:00:00 Rick Rubin & Creativity 00:00:23 Creativity as a Dream or Cloud 00:01:53 Childhood, Openness & Originality 00:03:29 Trust Your Taste; Experiment, Don't Over-Explain 00:05:27 Creative Aperture & New Perspectives 00:07:05 External Feedback & Staying True to the Work 00:08:31 Finishing Creative Projects 00:09:52 Focus, Disengagement & the Subconscious 00:12:32 Perception, Storytelling & Uncertainty 00:15:22 Pro Wrestling, Playfulness & Reality 00:16:44 Morning Routine & Receptivity 00:17:34 Four Phases of Creative Work; Deadlines 00:22:31 Self-Doubt as a Creative Tool 00:23:36 Capturing Real Moments; Authenticity 00:24:41 Routines, Advice & Staying Open 00:26:16 Look for Clues; Belief & Attention 00:29:15 Meditation: Mantra, Breath & Awareness 00:31:13 Monroe Institute Surgical Support Series #hubermanlab #rickrubin #creativity Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
Neuroscience of Emotions & Tools for Improving Emotion Regulation| Dr. Ralph Adolphs
17 août 2026
Dr. Ralph Adolphs, PhD, is a Professor of Psychology, Neuroscience, and Biology at Caltech and a leading expert on the science of human emotions. We discuss how emotions shape our attention and decision-making, whether emotions are truly “stored” in the body, and whether facial expressions are truly reliable signals of emotion. We also cover tools for improving emotional regulation, including cognitive reappraisal and deliberate cold exposure. This episode provides a modern scientific explanation of how emotions are created and regulated in the brain and body, their many impacts on other aspects of brain function, and practical tools for improving emotional wellbeing and processing. Show notes: https://go.hubermanlab.com/aUJzvwy Get tickets to Huberman Lab live events: https://www.hubermanlab.com/events Pre-order Andrew's book Protocols: https://protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman Function: https://functionhealth.com/huberman Helix Sleep: https://helixsleep.com/huberman LMNT: https://drinklmnt.com/huberman Rorra: https://rorra.com/huberman Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Dr. Ralph Adolphs Academic Profile: https://www.hss.caltech.edu/people/ralph-adolphs Lab Website: https://emotion.caltech.edu Books & Recent Publications: https://emotion.caltech.edu/publications Publications: https://scholar.google.com/citations?hl=en&user=NgQCzOwAAAAJ&view_op=list_works&sortby=pubdate Timestamps 00:00:00 Ralph Adolphs 00:02:54 Emotions; Qualities of Emotions: Priority, Valence 00:10:00 Qualities of Emotions: Scalability, Persistence 00:15:25 Sponsors: Helix Sleep & Rorra 00:18:17 Do Animals Have Emotions?, Conscious Experience 00:22:58 Monitoring & Regulating Emotions; Emotional Granularity 00:31:22 Emotional Regulation, Tools: Situational Avoidance, Ice Baths 00:37:11 Ultramarathons, Perseverance, Adversity; Awe 00:45:04 Sponsor: AG1 00:46:17 Perception of Emotions, Amygdala & Fear, Facial Expressions 00:51:59 Interpreting Others' Emotions, Prediction 00:57:52 Emotions as Adaptations to the Environment, Types of Fear 01:00:13 Feeling Emotions in the Body, Pain, Insula 01:08:05 Brain & Body Connection; Marketing & Emotion 01:12:34 Sponsor: Function 01:14:11 Art, Music & Emotion 01:17:43 Interpreting Facial Expressions, Developing Emotions, Flexibility vs Reflexes 01:25:11 Emotional Intelligence, Context-Dependent Social Intelligence; Autism 01:33:31 Sponsor: LMNT 01:34:51 Autism & Social Dynamics, Eye Contact 01:42:01 Change Your Personality?, Body Movement & Thought, Social Interaction 01:47:18 Emotion Regulation, Tool: Training Mental Stillness 01:53:46 Task Switching, Tool: Meditation, Breathing Techniques 02:02:07 Illness, Diagnosis & Emotions, Gratitude & Awe 02:06:52 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter #hubermanlab #hubermanlabpodcast Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
Essentials: How to Optimize Female Hormone Health for Vitality & Longevity | Dr. Sara Gottfried
13 août 2026
In this Huberman Lab Essentials episode, my guest is Dr. Sara Gottfried, M.D., a Harvard-trained, board-certified gynecologist and expert in female hormone health. We discuss the key biomarkers women should track at each stage of life and how cortisol, thyroid hormone, estrogen, progesterone, and testosterone shape energy, mood, metabolism, and long-term disease risk. We also discuss PCOS, the risks and benefits of oral contraceptives, and the shift in brain metabolism that begins in perimenopause. Dr. Gottfried explains actionable tools for hormone and micronutrient testing, nutrition, stress management, and cardiometabolic screening that women can use at any age. Show notes: https://go.hubermanlab.com/G3wmc8o Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Huberman Lab Website: https://www.hubermanlab.com Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Dr. Sara Gottfried: Website: https://www.saragottfriedmd.com Academic profile: https://www.jefferson.edu/academics/colleges-schools-institutes/health-professions/emerging-health-professions/faculty-staff/faculty/Gottfried.html Instagram: https://www.instagram.com/saragottfriedmd X: https://twitter.com/drgottfried Timestamps 00:00:00 Female Hormone Health 00:00:24 Family History, Intergenerational Trauma; Endometriosis, Fibroids, PCOS 00:01:31 Biomarkers by Decade; Teens & Cortisol; 20s & Sex Hormones 00:03:35 Tool: Hormone Test Timing; Micronutrient Testing, Magnesium 00:05:40 Tool: Smoothies, Greens Powders & Microbiome 00:06:39 Nutrient Panels, Antioxidants, B Vitamins, Glutathione 00:08:01 Constipation, Thyroid Dysfunction; Trauma & Female Physiology 00:10:17 Tools: Reduce Perceived Stress, Meditation, Yoga, Breathwork 00:11:58 Opportunities by Decade; Androgens & Testosterone Decline 00:13:18 PCOS, Diagnostic Criteria, Hirsutism, Cardiometabolic Risk 00:15:38 Insulin & Glucose; Tool: Continuous Glucose Monitors 00:16:34 Democratizing Health Data 00:17:19 Longevity "Don’ts"; Chronic Cardio & Cortisol; Tool: Adaptive Exercise 00:20:00 Oral Contraceptives, Benefits & Ovarian Cancer Risk 00:21:41 Ovarian Cancer Symptoms, Bloating, CA-125 00:23:04 Oral Contraceptive Risks, Progestins, Inflammation; SHBG & Testosterone 00:26:21 Clitoral Shrinkage; Tools: Alternatives for Painful Periods 00:27:28 Menopause & Perimenopause; 30s Hormonal Baseline 00:29:00 Female Brain, Cerebral Hypometabolism & Alzheimer’s Risk 00:30:58 Slow Brain Energy, Hormone Therapy; Hot Flashes as Biomarkers 00:32:49 Tool: Coronary Artery Calcium Score #hubermanlab #hubermanlabpodcast #health Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
Using AI to Increase Your Intelligence & Enrich Humanity | Dr. Fei-Fei Li
10 août 2026
Dr. Fei-Fei Li, PhD, is a professor of computer science at Stanford University and a pioneer and expert in artificial intelligence (AI). We discuss how AI can be used safely and effectively to extend human capabilities – not just to search for information but specifically to increase human intelligence and creativity. We also discuss how humans collaborating with AI and robots stand to positively transform human health and one’s experience of life. And we cover what makes AI fundamentally different from human cognition, and why your intuition and unique experiences are not replicable by AI or machines. Both AI enthusiasts and skeptics are sure to benefit from the information and tools Dr. Fei-Fei Li shares in this episode. Show notes: https://go.hubermanlab.com/u6fc4x4 Pre-order Protocols: https://protocolsbook.com Huberman Lab live events: https://hubermanlab.com/events Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Lingo: https://hellolingo.com/huberman LMNT: https://drinklmnt.com/huberman Wealthfront*: https://wealthfront.com/huberman Huberman Lab Website: https://www.hubermanlab.com Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Dr. Fei-Fei Li Academic profile: https://profiles.stanford.edu/fei-fei-li The Worlds I See (book): https://geni.us/Blpfn Lab: https://svl.stanford.edu Stanford HAI: https://hai.stanford.edu World Labs: https://www.worldlabs.ai X: https://x.com/drfeifei LinkedIn: https://www.linkedin.com/in/fei-fei-li-4541247 Timestamps 00:00:00 Fei-Fei Li 00:03:46 Vision & Intelligence; Human Vision & Contribution to AI 00:12:11 Computer Vision & the AI Revolution 00:18:34 Sponsors: Lingo & Wealthfront 00:21:19 Speech, Sound & AI Development 00:23:36 AI & Contextual Learning, Human Intelligence 00:33:43 Current AI Gaps, Emotion & Creativity 00:45:48 Computers Enhancing Humanity; Tool: Personal Agency & Learning about AI 00:53:04 Sponsors: AG1 & LMNT 00:55:37 Public Discourse about AI 00:57:34 AI to Enhance Scientific Discovery & Healthcare; Human Collaboration 01:07:38 Intuition, Motivation & Human States Beyond AI 01:19:18 Sponsor: David 01:20:37 Social & Ethical Considerations for AI 01:27:38 Kids, Development & AI Tools; Tool: Prompt AI Effectively 01:35:04 Next Frontier for Robotics & AI; Human Agency 01:43:52 Human-Centered AI Future 01:50:10 World Labs, Spatial Intelligence 01:54:12 Concerns about AI & Creativity; Movies, Art, Storytelling 01:59:51 Younger Generation & AI, Teachers 02:05:38 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter _*This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. Andrew Huberman receives cash compensation from Wealthfront Brokerage for paid testimonials in his podcast, creating a conflict of interest. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC. Wealthfront Brokerage is not a bank. The base APY is 3.30% on cash deposits as of January 30, 2026, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 4.05% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Additional terms and conditions apply, which can be found on Wealthfront.com/Huberman. Funds in the Cash Account are swept to program banks, where it earns the variable APY. 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: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value._ Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
Control Your Brain Chemistry for Focus, Motivation & Well-Being | Huberman Lab Essentials
6 août 2026
In this Huberman Lab Essentials episode, I explain how key neuromodulators shape motivation, energy, focus and mood throughout the day. I also describe a toolkit of science-supported behavioral, nutritional and supplement-based strategies to increase baseline levels for each neuromodulator, which can be modified to support your specific health and performance goals. Show notes: https://go.hubermanlab.com/vqRTSoT Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Huberman Lab Website: https://www.hubermanlab.com Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Timestamps 00:00:00 Optimize Neurochemicals for Health 00:00:27 Neuromodulator Levels & 3 Daily Phases 00:05:07 Hormones Modulate Neuromodulators 00:06:56 Effects of Key Neuromodulators 00:08:58 Increase Motivation & Dopamine, Tools: Morning Sunlight; Caffeine 00:12:12 Dopamine Supplements: Mucuna Pruriens, L-Tyrosine, Phenethylamine (PEA) 00:15:16 Increase Dopamine, Tool: Deliberate Cold Exposure 00:18:00 Increase Epinephrine (Adrenaline) & Energy, Tools: Exercise, Cyclic Hyperventilation 00:22:25 Enhance Focus & Acetylcholine: Choline-Rich Foods, Nicotine 00:24:40 Acetylcholine Supplements: Alpha-GPC, Huperzine 00:25:34 Serotonin & Mood, Tools: Gratitude, Tryptophan-Rich Foods 00:28:02 Serotonin Supplement: Myo-inositol 00:28:39 Using the Neurochemical Toolkit for Your Goals #hubermanlab Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
How Your Immune System Works & How to Improve It | Dr. Max Krummel
3 août 2026
My guest is Dr. Matthew (Max) Krummel, PhD, professor at UCSF and one of the world’s leading immunologists. We discuss how your immune system works and how sleep, emotions, and even memories shape immune function. We also explore thymus function, its role in autoimmunity, and its potential role in combating cancer. And we discuss how the type and timing of immunization can impact health. This episode provides an actionable framework for understanding how your immune system works, which ought to benefit people of all ages and health statuses. Show notes: https://go.hubermanlab.com/zKNruC3 Pre-order Protocols: https://protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Joovv: https://joovv.com/huberman Follow Huberman Lab Website: https://www.hubermanlab.com Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Timestamps 00:00:00 Max Krummel 00:02:18 Immune System, Immunotherapy 00:08:36 Illness, Childhood & Immune System 00:13:02 Aging & Immunity, DNA Mutations 00:18:36 Sponsors: Joovv & Eight Sleep 00:21:14 Self vs Non-Self Recognition, Aging, Cancer; Immune Surveillance 00:30:11 Cancer, Immune System, Age & Measuring Change 00:35:57 Thymus, T Cells; Aging & Cancer 00:42:13 Reproduction, Aging & Immune System; Basic Research 00:47:28 Sleep & Illness Susceptibility 00:52:55 Sponsor: AG1 00:54:08 Umbilical Cord Banking; Organoids, CAR T Cells, Thymus 01:02:57 Scientific Curiosity, Failures, & Discovery 01:13:14 Spatial Biology & Immune Cells; Memory & Immune State; Stress, Meditation 01:25:00 Sponsor: Function 01:26:37 Mindset; Tissue Engineering, Peptides, Systems Biology 01:34:25 Immunizations in Childhood and Beyond 01:39:37 Pharmaceutical Companies, Public Distrust 01:49:22 Disease Risk, Immunity; Autism, Flu, 01:58:56 Biological Resilience, Cancer; Computational Research 02:08:02 Autoimmune Conditions, Asthma, IBD 02:13:34 Autoimmunity & Genetic Diversity Benefits 02:17:11 Science Communication, Max's Substack 02:24:07 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter #hubermanlab #hubermanlabpodcast Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
Essentials: How to Become Resilient, Forge Your Identity & Lead Others | Jocko Willink
30 juil. 2026
In this Huberman Lab Essentials episode, my guest is Jocko Willink, a retired U.S. Navy SEAL officer, author and host of the Jocko Podcast. We discuss why discipline, rather than motivation, is the reliable driver of daily action, and how taking action is the most effective way to move through adversity, loss and setbacks. We also discuss how exercise generates energy, the leader’s role as a counterweight to team morale, and detachment as a trainable skill for widening perspective and making better decisions under stress. Show notes: https://go.hubermanlab.com/NwgtCRz Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Follow Huberman Lab Website: https://www.hubermanlab.com Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Timestamps 00:00:00 Jocko Willink 00:00:23 Discipline, Impact & Autonomy in the Military 00:02:40 Energy, Waking Up, Alarm Clock & Debate 00:04:12 Tool: Exercise for Energy; Eating, Fasting & Mental Clarity 00:05:45 Tool: High-Intensity Exercise, Peak Mentality 00:06:31 Winning & Losing, SEAL Selection, BUD/S, Resilience 00:08:34 Leadership, Morale & Mob Mentality; Tool: Detach & Correct 00:10:38 Loss, Grief; Tool: Action as a Cure for Adversity 00:12:17 Parenting & Success; Tool: Be the Counterweight, Balance 00:14:54 Sense of Self, Hardcore Music, DIY Attitude & Dissent 00:17:42 Motivation as an Emotion, Discipline 00:18:31 Tool: Move Toward Problems; Indirect Approach & Conflict 00:20:00 Meditation, Detachment & Teaching Young Leaders 00:21:33 Depression, Storm Clouds & Losing Perspective 00:23:54 Tool: Detachment, Oil Rig Story, Field of View 00:28:19 Tools: Take a Step Back, Slow Breathing & Widen Field of View 00:29:19 Tools: Chin Up, Hands Down, Listening; Relationships 00:31:32 Tool: Deliberate Discomfort & Training Resiliency 00:32:04 Acknowledgements #hubermanlab #hubermanlabpodcast #jockowillink Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
Your Top Health Questions Answered
27 juil. 2026
I answer questions submitted by listeners about topics ranging from how to ensure great sleep after nighttime exercise, effective no-caffeine pre-workouts (that also improve your sleep quality), neuroscience-supported tools for improving your memory and sense of smell, nutrition and supplementation for improving female and male fertility, the link between (peri)menopause and mental health, accelerating recovery from surgery, how to find your life’s passion, and more. Please note that if your question was not answered this time, we will keep it to consider for future Q&A episodes. A special thank you to everyone who submitted a question! Show notes: https://go.hubermanlab.com/lnCK3JQ Pre-order Protocols: https://protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman BetterHelp: https://betterhelp.com/huberman LMNT: https://drinklmnt.com/huberman Follow Huberman Lab Website: https://www.hubermanlab.com Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Timestamps 00:00:00 Your Questions Answered 00:01:42 Late-Day Training & Pre-Workout, Cortisol; Tools: Alpha-GPC, Garlic & TMAO, Hot Shower, Physiological Sigh, Post-Workout Food 00:13:57 Sponsors: Eight Sleep & BetterHelp 00:16:12 Morning Daylight, East vs West Facing, Melanopsin Cells; Tool: Ambient Daylight, Prior Light History 00:22:54 Over-Optimization & Protocol Overwhelm, Core Pillars, Consistency, Resentment, Alcohol 00:33:32 Sponsor: AG1 00:34:48 Memory, Hippocampus & Neocortex, Exercise & Arousal, Errors, Sleep, Tool: Self-Testing; Sense of Smell, Tool: Sniff Training, Anosmia 00:53:11 Fertility & Nutrition, Body Fat, Testosterone Therapy, HCG & Sperm; Low-Inflammation Diet, Fermented Foods, CoQ10, L-Carnitine 01:08:24 Sponsor: LMNT 01:09:46 Perimenopause & Menopause, Anxiety, Hormone Therapy, Sleep 01:18:08 Sunrise vs Sunset Wedding, Chronotypes 01:22:52 Kidney Donation & Surgery Recovery; Tools: Prehabilitation, Circadian Rhythm in the Hospital; Muscle Memory 01:30:57 Careers in Science 01:32:05 Finding Your Passion, Structure & Work, “No Input, No Output”; Tool: Chop Wood, Carry Water 01:43:49 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter #hubermanlab #hubermanlabpodcast #science #health Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
Essentials: Using Meditation to Focus, View Consciousness & Expand Your Mind | Dr. Sam Harris
23 juil. 2026
In this Huberman Lab Essentials episode, my guest is Dr. Sam Harris, PhD, a neuroscientist, bestselling author, and world-renowned meditation teacher whose work focuses on consciousness, ethics, and religion. We discuss how meditation can help us better understand the nature of the self and transform the conscious experience. Sam also explains how meditation can help overcome universal challenges such as distractibility, mental chatter and emotional reactivity, which can allow for greater focus and fulfillment in the present moment. Show notes: https://go.hubermanlab.com/sle95XX Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Huberman Lab Website: https://www.hubermanlab.com Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Dr. Sam Harris Website: https://www.samharris.org Instagram: https://www.instagram.com/samharrisorg YouTube: https://www.youtube.com/channel/UCNAxrHudMfdzNi6NxruKPLw Facebook: https://www.facebook.com/Samharrisorg Timestamps 00:00:00 Sam Harris 00:00:21 Sense of Self, Meditation Purpose; Flow 00:08:37 Self Awareness, Self-Talk & Mental Chatter 00:13:26 Mindfulness, Distractibility 00:18:37 Meditation, Benefits, “Sky-like Mind”; States of Self 00:24:39 Meditation Practice, Mindfulness & Freedom 00:27:23 Psychedelics, Consciousness 00:31:21 Process vs Achieving Goals, Fulfillment in Present #hubermanlab Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
Accelerate Learning & Increase Cognitive Capacity | Dr. Tommy Wood
20 juil. 2026
Dr. Tommy Wood, BM, BCh, PhD, is a professor of neuroscience at the University of Washington and an expert on brain health, neuroplasticity, and cognitive performance. Dr. Wood explains how to use specific forms of exercise, dietary strategies, and compounds to enhance the rate and stability of mental and/or physical skill development. We also discuss science-based tools to preserve cognitive function, reduce dementia risk, and offset loss of memory after a concussion or other brain injury. This episode provides practical, science-based tools for learning new information and skills and for improving your overall ability to learn. Show notes: https://www.hubermanlab.com/episode/accelerate-learning-and-increase-cognitive-capacity-tommy-wood Pre-order Protocols: https://protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Function: https://functionhealth.com/huberman Rorra: https://rorra.com/huberman Huberman Lab Website: https://www.hubermanlab.com Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Dr. Tommy Wood Website: https://www.drtommywood.com The Stimulated Mind (book): https://amzn.to/4b3H8dU Academic profile: https://www.peds.uw.edu/directory/thomas-ragnar_wood/1778 Publications: https://www.drtommywood.com/publications BetterBrain: https://www.betterbrain.com Better Brain Fitness podcast: https://www.brainjo.academy/the-better-brain-fitness-podcast Instagram: https://www.instagram.com/drtommywood X: https://x.com/DrRagnar LinkedIn: https://www.linkedin.com/in/tommy-wood-35b685a8 Timestamps 00:00:00 Tommy Wood 00:04:05 Neuroplasticity; Neurogenesis; Synaptic Pruning 00:11:11 Aging & Neuroplasticity; Familiar vs Novel Tasks 00:14:33 Protocols Book; Sponsor: David 00:16:49 Aging, Training & Processing Speed 00:21:56 Enhancing Neuroplasticity with Age, Tool: Motor & Cognitive Challenge 00:26:56 Learning New Skills, Dance, Sports, Arts; Psychological Benefits of Challenge 00:36:50 Flow, Clutch States; Virtuosity 00:46:59 Power of Practice 00:50:55 Sponsor: AG1 00:52:14 Tools for Focused Work & Learning; Distractions 01:00:17 Nutrition for Brain Health, Dementia; Critical Nutrients 01:06:56 Nutrient Timing, Supplementation; Omega-3s, Tool: Blood Tests 01:16:41 Sponsor: Function 01:18:19 Enhancing Brain Health, Nutrition & Supplements 01:23:10 GLP-1s, Peptides, Supplements & Evaluating Efficacy 01:32:56 Stimulants: Feeling vs Performance 01:37:18 Exercise & Enhancing Cognitive Function, Tool: Optimize Exercise Volume 01:43:18 Long-Term Cognitive Health & Exercise, HIIT 01:47:17 Sponsor: Rorra 01:48:31 Cortisol Benefits, Acute vs Chronic Stress 01:54:24 Resistance & Aerobic Exercise, Brain Gray & White Matter, Cognitive Health 02:03:37 Cognitive Decline, Dementia, Alzheimer’s Disease, Modifiable Risk Factors 02:09:47 Shingles Vaccine & Dementia Risk; Tool: Avoid Illness for Cognitive Health 02:18:28 Concussion, Traumatic Brain Injury (TBI), Creatine 02:24:04 Treating TBI, Supplements, Physical Therapy 02:32:16 Strongman Competition 02:38:51 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter #hubermanlab #science #health Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
The Science & Treatment of Bipolar Disorder | Huberman Lab Essentials
16 juil. 2026
In this Huberman Lab Essentials episode, I explain the biology, symptoms and types of bipolar disorder (sometimes called bipolar depression), a condition characterized by extreme, maladaptive shifts in energy, mood and perception. I describe the diagnostic criteria that distinguish bipolar I from bipolar II, including mania and hypomania and the different patterns of mood cycling. I discuss the remarkable history and discovery of lithium and how it works, in part by reducing inflammation, providing neuroprotection and supporting the interoceptive neural circuits affected in bipolar disorder. I also cover talk therapies, electroconvulsive therapy and nutraceuticals such as omega-3 fatty acids and inositol, and I explore the intriguing relationship between mood disorders and creativity. This episode should interest anyone who has or knows someone with bipolar disorder, as well as those interested in how the brain balances mood, energy and focus. Show notes: https://go.hubermanlab.com/wH7DHIu Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Follow Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Timestamps 00:00:00 Bipolar Disorder 00:01:09 Bipolar I; Manic Episode Symptoms 00:05:00 Bipolar II, Hypomania; Depressive Episodes & Cycling 00:07:30 Lithium Discovery, Dr. John Cade, Uric Acid 00:11:03 Lithium Urate & Guinea Pigs, Control Experiments 00:13:20 Lithium Salts Paper, Toxicity & Monitoring 00:14:30 How Lithium Works: Inflammation & Neuroprotection 00:15:50 Exteroception vs. Interoception, Neural Circuit Atrophy 00:17:31 Drug vs. Talk Therapies 00:18:10 Cognitive Behavioral Therapy, Interpersonal & Social Rhythm Therapy 00:20:00 Electroconvulsive Therapy (ECT), Treatment-Resistant Depression 00:21:37 Caution: Rely on Prescribed Treatment, Suicide Risk 00:22:29 Tool: Lifestyle Support, Sleep, Exercise, Nutrition & Sunlight 00:23:30 Tool: Inositol & Omega-3 Fatty Acids, Fish Oil Study 00:25:30 Full Picture of Treatment 00:26:40 Creativity & Mood Disorders, Eminent Individuals Study 00:30:00 Recap & Key Takeaways #hubermanlab #science #health Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
How to Improve Your Memory & Cognitive Function at Any Age | Dr. Alan Castel
13 juil. 2026
Dr. Alan Castel, PhD, is a professor of psychology at the University of California, Los Angeles (UCLA) and one of the world's foremost experts on human memory and cognitive aging. We discuss what science actually tells us about how to improve our learning ability and memory at any age. We also discuss how memory works, why all planning and imagination about the future is based on the past, false memories, and how to leverage curiosity, emotion, and self-testing retrieval practice to stamp in memories for the long term. We discuss what "superagers"—people who actually improve their cognitive capacity with age—do differently than everyone else. This episode is for anyone interested in the science of memory and tools to maintain and improve your memory across the lifespan. Show notes: https://go.hubermanlab.com/5RRf5z9 Thank you to our sponsors AG1: https://drinkag1.com/huberman Wealthfront*: https://wealthfront.com/huberman Helix Sleep: https://helixsleep.com/huberman Function: https://functionhealth.com/huberman Lingo: https://hellolingo.com/huberman Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Dr. Alan Castel Lab website: https://castel.psych.ucla.edu Book (Better with Age): https://amzn.to/4yl6tK8 *Timestamps* 00:00:00 Dr. Alan Castel 00:02:41 What Is Memory?, Reconstruction & Metacognition 00:04:49 Mnemonics, Remembering Names & Deeper Learning 00:08:22 The Penny & Apple Logo, Noticing vs Seeing, Learning Through Mistakes 00:10:43 Sponsors: Wealthfront & Helix 00:14:05 Neuroplasticity, Frustration, Curiosity & Mindset 00:17:42 Maintaining vs Learning New Things, Habits, Novelty & Emotional Memory 00:24:28 "Mental Photographs," Photo-Taking & Imagining the Future 00:29:28 Eyewitness Memory, the Ronald Cotton Case, Confidence vs Accuracy 00:35:07 Medium-Term & Prospective Memory, Hotel Fire Exits 00:40:28 Sponsor: AG1 00:41:47 When Habits Turn Lethal, Aviation & Human Error 00:49:01 Why Memory Changes With Age; Alzheimer's & the Nun Study 00:52:34 Exercise & Hippocampal Volume, Falls & Balance 00:57:14 SuperAgers & Athletes; Regret, Balance & Being Driven 01:12:08 Sponsor: Function 01:13:45 Age Stereotypes, Subjective Age & Positive Age Beliefs 01:20:02 Goals & Plans, Scams; Anterior Midcingulate Cortex & SuperAgers 01:26:23 Culture, Resilience, Blue Zones & COVID 01:29:18 Adversity, the Positivity Effect & Intergenerational Learning 01:36:31 Sponsor: Lingo 01:38:00 Limitations & Purpose; Time, Family & Connection 01:44:58 Deliberately Building Memories; the ABCs of Successful Aging 01:51:02 Following Your Interests; Castel's Path & Older Adults 01:57:16 Mental Simulations, Curiosity Studies & Selectivity 02:01:19 Socioemotional Selectivity Theory; Steve Jobs & Lifespan 02:07:10 The Secret to Successful Aging; State vs Trait Curiosity 02:11:04 Scams & AI Voice Cloning 02:14:31 John Wooden, Wisdom, Love & Balance 02:17:41 Learning Through Mistakes; Does the Brain Get Better With Age? 02:25:00 Conclusion, Better With Age 02:26:00 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter _*This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. Andrew Huberman receives cash compensation from Wealthfront Brokerage for paid testimonials in his podcast, creating a conflict of interest. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC. Wealthfront Brokerage is not a bank. The base APY is 3.30% on cash deposits as of January 30, 2026, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 4.05% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Additional terms and conditions apply, which can be found on Wealthfront.com/Huberman. Funds in the Cash Account are swept to program banks, where it earns the variable APY. 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: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value._ Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
The Science & Treatment of Obsessive Compulsive Disorder (OCD) | Huberman Lab Essentials
9 juil. 2026
In this Huberman Lab Essentials episode, I explain the biology and psychology of obsessive-compulsive disorder (OCD) and describe the neural circuitry behind repetitive "thought-action loops," including why compulsive actions actually strengthen the underlying obsessions rather than relieve them. I discuss the most effective treatments for OCD, including exposure-based cognitive behavioral therapy and SSRIs, and explain what the research shows about how these compare when used alone versus together. Finally, I describe a specific clinical protocol in which patients are guided into states of anxiety while learning to suppress compulsive responses, retraining the brain to break the OCD cycle. Show notes: https://go.hubermanlab.com/QiyKONh Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Follow Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Timestamps 00:00:00 Obsessive-Compulsive Disorder (OCD) 00:00:11 OCD Prevalence & Impact, Obsessions & Compulsions 00:01:54 Categories: Checking, Repetition & Order; Contamination & Disgust 00:04:30 Anxiety, Fear; Genetic Component of OCD 00:07:39 Neural Circuitry, Cortex, Striatum, Thalamus 00:09:56 Cortico-Striatal-Thalamic Loop; Imaging Studies, SSRIs 00:11:02 Diagnosis, Yale-Brown Obsessive Compulsive Scale (Y-BOCS) 00:14:16 Y-BOCS Categories, Identifying the Core Fear 00:16:30 Tool: Cognitive Behavioral Therapy (CBT) & Exposure Therapy 00:18:36 Anxiety Tolerance, Interrupting the Compulsion 00:20:46 Dr. Helen Blair Simpson, Ritual Prevention, Exposure Sessions 00:22:20 CBT vs Placebo vs SSRIs; Combining Treatments 00:24:12 SSRIs & Serotonin System; Psychiatry & Causality 00:25:59 Cannabis, CBD & OCD; Transcranial Magnetic Stimulation (TMS) 00:27:53 Mindfulness Meditation, Holistic Treatments, NIH 00:30:00 Nutraceuticals, Inositol; Recap & Conclusion #hubermanlab #science Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
Raising a Dog & Mastering Calm Assertive Energy | Cesar Millan
6 juil. 2026
Cesar Millan is a world-renowned dog behavior expert. We discuss how to adjust your energy and behavior to ensure your dog is calm and happy and always follows your lead. Cesar shares specific tools for: returning home to your dog each day, structuring their walks, and eliminating aggressive behaviors and anxiety. We discuss how to determine if your dog is front, middle, or back of the pack order—a hardwired feature that determines much of their needs and personality. And we explore how human-human interactions are based on balances in energy, too. Both dog owners and non-owners will gain extremely valuable insights and tools from this episode. Show notes: https://go.hubermanlab.com/yzljuB4 Pre-order Protocols: https://protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Joovv: https://joovv.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Cesar Millan Website: https://www.cesarmillan.com Cesar Millan books: https://amzn.to/4eNVAsU Dog Whisperer with Cesar Millan: https://thedogwhisperer.com Better Humans, Better Planet (podcast): https://youtube.com/playlist?list=PLsIBeGuDLMobk-h0NV5KOBjTEYlUxRJz0&si=4nH9_ub4T-cfv2Vc Cesar Millan Foundation: https://www.cesarmillanfoundation.org YouTube: https://www.youtube.com/user/CesarMillan Better Human Better Dog: https://amzn.to/4aX0PEj Instagram: https://www.instagram.com/cesarsway X: https://x.com/cesarmillan Facebook: https://www.facebook.com/cesar.millan TikTok: https://www.tiktok.com/@imcesarmillan Threads: https://www.threads.com/@cesarsway Timestamps 00:00:00 Cesar Millan 00:03:54 Animal Instincts & Human Energy 00:06:31 Spirit, Sending Energy, Tool: Silence, Calm & Confident 00:16:48 Sponsors: LMNT & Joovv 00:19:30 Walking Dog; Pack Order, Tool: Picking a Puppy 00:26:44 Human & Dog Hierarchy; Greeting Dog, Tool: No Look, No Touch, No Speak 00:35:11 Calm Dog, Structured Walk, Tool: Weighted Backpack 00:44:17 Sponsor: AG1 & Eight Sleep 00:46:57 Exercise, Discipline & Affection 00:50:23 Relationship to Death, Spirituality 00:55:30 Human Energy, Rescue Dogs; Sensing Stress 01:01:36 Animal Intelligence, Cats; Being a Pack Leader 01:07:27 Calm Greeting, Humanizing Animals, Safety & Security, Anxious Dogs 01:12:41 Safety & Horses, Respecting Dogs; Human Selfishness, Pack Leader 01:21:31 Sponsor: Function 01:23:15 Human Leaders; Pack Order, Prioritizing Affection 01:32:17 Picking Human Partners, Good Pack Leaders 01:44:40 Dog & Testing Boundaries, Tool: Calm & Confidence 01:52:34 Cultivating Self-Awareness & Self-Discipline, Life Values 01:58:02 Clearing Mind, Tool: Cold Plunge 02:02:22 Honoring Pet Death, Celebration, Expressing Sadness 02:12:13 Understanding Energy, Dog Training & Hard Work 02:17:25 Dog Breeds & Exercise, Fostering Dogs; Spay & Neuter, Humping 02:23:50 Petting Dogs; Barking & Destructive Behaviors, Tools: Early Walks, Challenges 02:31:31 Spirit & Instincts, Training Humans; Acknowledgements 02:35:50 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Protocols Book, Sponsors, Social Media, Neural Network Newsletter Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
Essentials: Tools for Hormone Optimization in Males | Dr. Kyle Gillett
2 juil. 2026
In this Huberman Lab Essentials episode, my guest is Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine, and an expert in hormone optimization. We discuss science-based tools for optimizing male hormones across the lifespan, including the role of bloodwork, nutrition, and exercise in supporting healthy hormone levels. We also discuss testosterone therapy, hair loss, prostate health, and supplements such as creatine, L-carnitine, Tongkat Ali, and Fadogia agrestis. Show notes: https://go.hubermanlab.com/pBONCAb Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Timestamps 00:00:00 Kyle Gillett 00:00:20 Male Hormone Optimization, Testosterone, Tool: Blood Tests 00:02:17 Diet & Hormone Health, Diary, Vitamin D, Fiber 00:05:36 Caloric Restriction & Testosterone 00:06:44 Lifestyle Pillars: Stress, Life Purpose 00:07:56 Exercise & Hormone Health 00:08:59 Testosterone Replacement Therapy (TRT) & Young Adults 00:10:32 Supplements for Testosterone, Creatine & Hair Loss; Betaine, Doses 00:14:16 L-Carnitine, Forms, Dose, TMAO, Garlic & Berberine 00:17:29 Vitamin D, Boron 00:19:10 Tongkat Ali (Longjack); Fadogia Agrestis 00:23:56 Testosterone Therapy, Dose; Side Effects 00:28:32 Clomiphene, SERM & Testosterone 00:31:06 Alcohol, Aromatase & Testosterone 00:31:58 Prostate Health & Tadalafil, Nighttime Urination 00:33:59 Hair Loss, Caffeine, Finasteride, Dutasteride 00:36:02 Acknowledgements #hubermanlab #science #health Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
Movement Practice to Strengthen Your Mind-Body Connection | Ido Portal
29 juin 2026
Ido Portal is a world-renowned movement coach who has developed specific practices anyone can use to greatly evolve their mental and physical health, and even gain clearer self-understanding. We discuss the effects of playful movement versus exercise, discipline versus willpower, and how approaching friction points in your practice with relaxed awareness can rewire your default reactions to stress and fear. Ido explains how to leverage transition states, such as the state between sleep and waking, to gain heightened bodily awareness and new insights. He also explains specific movement patterns. This is a highly practical conversation about integrating movement, embracing uncertainty and bringing awareness into everyday life to expand your brain-body connection and deepen your sense of self. Show notes: https://go.hubermanlab.com/3rQ1mnO Pre-order Protocols: https://protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman Rorra: https://rorra.com/huberman ROKA: https://roka.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Ido Portal Website: https://www.idoportal.com YouTube: https://www.youtube.com/user/portaldo Instagram: https://www.instagram.com/portal.ido Facebook: https://www.facebook.com/portal.ido Threads: https://www.threads.com/@portal.ido Timestamps 00:00:00 Ido Portal 00:03:18 Waking Up, Transitional States, Sleep, Lucid Dreaming 00:10:30 Meditation, Tool: Micro-Meditation 00:13:55 Sponsors: Rorra & ROKA 00:17:05 Meditation, Anxiety 00:19:54 Mind-Body States 00:24:41 Play vs Discipline, Motivation & Will, Awe 00:37:25 Willpower vs Discipline, Developing Will; Physical Practice 00:47:20 Sponsor: AG1 00:49:06 Power of Play, Rigidity 00:54:41 Playful Restraint, Softness 01:00:57 Subtle Ripples of Consciousness, Granularity, Bodily Resolution 01:09:36 Language, Ambiguity, Dance; Psychedelics 01:15:19 Sponsor: LMNT 01:16:51 Paying Attention to Everyday Movement, Exercise 01:24:57 Challenging the System, Life as a Practice 01:32:37 Awareness & Time; Emotional, Mental & Physical Nutrients 01:38:41 Social Media, Importance of Granularity 01:43:41 Noticing Transition, Kumbhaka Practice; Antagonism 01:53:56 Sponsor: Function 01:55:37 Cowardice, Remorse; Sensory Desensitization 02:03:53 Relationships, Dynamic Practice 02:10:59 Music, Movement 02:16:21 Art; Movement Models; Awareness Through Movement 02:27:24 Fresh Moments & Growth, Noticing Subtlety 02:35:23 Air Sense, Skateboarding, Confidence; Meta-Movement 02:49:32 Beauty of Imperfection, Embracing Uncertainty 02:57:12 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Protocols Book, Sponsors, Social Media, Neural Network Newsletter #hubermanlab Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
Essentials: The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
25 juin 2026
In this Huberman Lab Essentials episode, my guest is Dr. Layne Norton, PhD, an expert in nutrition, fat loss, and metabolism. We discuss the science of energy balance and utilization, including practical strategies for building lean muscle and losing fat. We also cover optimal protein and fiber intake, artificial sweeteners, seed oils, and animal vs. plant-based protein sources. Show notes: https://go.hubermanlab.com/tb6gsLL Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Dr. Layne Norton Website: https://biolayne.com Instagram: https://www.instagram.com/biolayne Facebook: https://www.facebook.com/LayneNorton X: https://x.com/biolayne Timestamps 00:00:00 Layne Norton 00:00:20 Energy Balance, Calories In Calories Out, Food Labels 00:04:10 Daily Energy Expenditure; Non-Exercise Activity Thermogenesis (NEAT) 00:07:43 Tool: Average Weight; Choosing a Sustainable Diet 00:09:24 Tool: Weight Loss, Protein Intake & Building Muscle 00:12:29 Animal vs Plant Protein, Isolated Protein, Soy, Whey, Leucine, Corn 00:17:53 Processed Foods & Calorie Overconsumption 00:19:43 Artificial Sweeteners, Weight Loss 00:22:31 Seed Oils, Saturated Fat 00:26:50 Creatine Monohydrate, Dose 00:30:02 Building Confidence; Acknowledgements #hubermanlab #science #health #nutrition Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
Science of Attraction, Compatibility & Romance | Dr. Paul Eastwick
22 juin 2026
Dr. Paul Eastwick, PhD, is a professor of psychology at the University of California, Davis, and a leading expert on the modern science of mate selection in humans. We discuss what people actually look for in a partner, including surprising findings about age preferences, finances, and physical attractiveness. We also discuss why dating apps often lead people to select for traits that don't support lasting partnerships. We discuss how initial attractions form and evolve and which factors best predict romantic relationship stability and satisfaction. We also explain activities that can expand your dating pool, as well as practical tools for building and sustaining healthy romantic relationships. This episode is for anyone currently in or wanting to be in a relationship. Show notes: https://go.hubermanlab.com/P0ICoDV Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Lingo: https://lingo.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Follow Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Dr. Paul Eastwick Website: https://pauleastwick.com Bonded by Evolution (book): https://amzn.to/43P4ccq Love Factually podcast: https://www.lovefactuallypod.com Substack: https://substack.com/@pauleastwick BlueSky: https://bsky.app/profile/pauleastwick.bsky.social Instagram: https://www.instagram.com/pauleastwick LinkedIn: https://www.linkedin.com/in/paul-eastwick-76a2471 Timestamps 00:00:00 Paul Eastwick 00:03:25 Evolutionary Models of Dating, Mate Value 00:08:57 Initial Attraction, Maturity 00:12:56 Sponsors: David & Lingo 00:15:21 Dating Apps; Shared Moments & Developing Attraction 00:24:17 First Impressions & Early Relationships; Partner Bias 00:31:41 Friends & Family Support; Relationship Research, Attachment Theory 00:42:15 Sponsor: AG1 00:43:34 Couple Friends, Advice from Others 00:47:35 Social Support, Women vs Men 00:55:05 Dating App Algorithms, Distrust of Men & Women 01:05:29 Activities & Dating, Observing Date Social Behavior 01:11:25 Texting, Verbal Skills 01:16:15 Sponsor: LMNT 01:17:36 Partner Actions, Dating vs Relationship 01:22:57 Dating & Asking Good Questions; Genuine Connection 01:29:36 Attraction, What Qualities Men & Women Want 01:36:18 Homosexual Dating & Relationships 01:40:08 Finances; Job Loss; Men vs Women, Ambition 01:46:28 Sponsor: Function 01:48:05 Age Difference, Men vs Women Preference; Wanting Children 01:54:58 Church, Activities, Small Groups & Dating; Work; Perceived Similarity 02:07:10 Social Media, Attraction to Alternative Partners, Infidelity 02:19:13 Stranger Attention, Mate Value 02:24:58 Past Relationship Value; Relationship Duration, Breakups 02:34:33 Physical Intimacy & Relationship Satisfaction 02:39:32 Young Adults & Changing Relationships, Technology 02:47:31 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Protocols Book, Sponsors, Social Media, Neural Network Newsletter #hubermanlab Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
Improve Flexibility with Research-Supported Stretching Protocols | Huberman Lab Essentials
18 juin 2026
In this Huberman Lab Essentials episode, I explain the biology of flexibility and discuss the organ systems that shape range of motion and limb flexibility. I also discuss different types of stretching, which methods are most effective, and practical tools for timing stretching relative to exercise. Finally, I provide specific protocols for how intensely and how often to stretch to maximize flexibility, support exercise performance, and offset age-related losses of flexibility. Show notes: https://go.hubermanlab.com/I9I2vrK Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Follow Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Timestamps 00:00:00 Flexibility 00:00:22 Muscle, Nerves & Connective Tissue; Range of Motion 00:03:16 Golgi Tendon Organs, Load Sensing 00:04:41 von Economo Neurons, Body Discomfort, Stretch Relaxation 00:11:11 Types of Stretching: Dynamic, Ballistic, Static & Proprioceptive Neuromuscular Facilitation (PNF) 00:14:11 Tool: Static Stretching Protocol, Frequency 00:17:01 Warming Up for Stretching, Exercise; Aging 00:19:28 Tool: Anderson Method, Feeling the Stretch 00:20:54 Low Intensity Stretching, Tool: “Micro-Stretching” 00:24:32 Should You Stretch Before Exercise? 00:26:11 Insula, Pain Tolerance & Yoga 00:30:41 Recap of Stretching Protocols #hubermanlab #health #flexibility #stretching Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
The Mental Frame & Specific Daily Actions to Succeed | Andy Stumpf
15 juin 2026
Andy Stumpf is a retired Navy SEAL, world-record-holding wingsuit BASE jumper, martial artist, and author. We discuss the mental framework and moment-to-moment decision-making process that can allow anyone to build discipline and resilience and better navigate both everyday life and life's most challenging moments. Andy explains several simple-yet-powerful tools gleaned from his time in — and after — his SEAL career that can help you determine where to focus your actions and how to clear your mind of things you can't control or that hold you back mentally. Andy also shares and reflects on lessons learned from some of the deeply personal challenges he faced outside of combat and freefall. Finally, we explore the all-too-frequent instance of people — including high performers — succumbing to mental health challenges, and consider possible solutions. Show notes: https://go.hubermanlab.com/nJFw8Qj Thank you to our sponsors AG1: https://drinkag1.com/huberman Our Place: https://fromourplace.com/huberman Wealthfront*: https://wealthfront.com/huberman Function: https://functionhealth.com/huberman Joovv: https://joovv.com/huberman Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Andy Stumpf Website: https://www.andystumpf.com Drownproof: Eight Life Lessons to Keep Your Head Above Water: https://amzn.to/4eaJnOA Cleared Hot (podcast): https://www.clearedhotpodcast.com YouTube: https://www.youtube.com/@ClearedHotPodcast Change Agents: https://www.youtube.com/playlist?list=PLeDdum80k5EO2BCSUcxCPzPh9ufuxqQFt The Operator Code: https://theoperatorcode.com Instagram: https://www.instagram.com/andystumpf212 X: https://x.com/AndyStumpf77 Facebook: https://www.facebook.com/people/Andy-Stumpf/100007405368980 LinkedIn: https://www.linkedin.com/in/andy-stumpf-0583b016 Timestamps 00:00:00 Andy Stumpf 00:03:09 Protocols Book 00:04:06 Nagging Thoughts, Tool: Determine Influence vs Concern 00:10:14 Social Media, Screen Time Discipline 00:17:01 Sponsors: Our Place & Wealthfront 00:20:11 Social Media Addiction, Young Adults, Rebellion, Alcohol 00:27:38 Alcohol & Social Experiences; Cannabis; Ice Bath 00:36:07 Skydiving, Wingsuit Flying 00:41:47 Sponsor: AG1 00:43:06 Skydiving, BASE Jumping, Wingsuit Flying; Navy 00:55:25 Danger & Fear, Wingsuit Flying Risk, Death 01:03:04 Divorce, Imperfection; Parenting Kids in Divorce 01:12:16 Sponsor: Function 01:13:55 Parents' Divorce 01:19:38 Long-Term Flow State, Focus, Adrenaline; Time Perception 01:30:58 Toilet Paper, Shortcuts, Tool: Do the Slightly Harder Choice 01:37:11 Micro-Discipline, Doing the Harder Thing, Tenacity & Super-Agers 01:48:00 Sponsor: Joovv 01:49:12 Physical & Mental Pain, Discussing Pain; Dogs 02:00:45 Self-Talk, Isolation, Alcohol 02:11:52 Top Performers, Suicide; Ibogaine; Military, Trauma 02:21:36 Trauma & Healing, Exploring Other Possibilities, Control 02:28:57 Disciplined Acts, Choosing the Slightly Harder Option 02:35:20 Current Projects, Project Choice 02:41:48 Price of Success, Happiness, Money 02:53:09 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Social Media, Neural Network Newsletter *This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. Andrew Huberman receives cash compensation from Wealthfront Brokerage for paid testimonials in his podcast, creating a conflict of interest. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC. Wealthfront Brokerage is not a bank. The base APY is 3.30% on cash deposits as of January 30, 2026, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 4.05% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Additional terms and conditions apply, which can be found on Wealthfront.com/Huberman. Funds in the Cash Account are swept to program banks, where it earns the variable APY. 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: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value. #hubermanlab Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
Essentials: Sleep Toolkit for Optimizing Sleep & Sleep-Wake Timing
11 juin 2026
In this Huberman Lab Essentials episode, I discuss science-supported tools to improve sleep by supporting a healthy circadian rhythm using key behaviors and environmental cues. I explain specific morning, afternoon and evening behaviors that will increase daytime alertness and support deeper, more consistent sleep at night. I also cover sleep supplements, the effects of caffeine, alcohol and THC on sleep, as well as practical strategies for managing jet lag and shift work. Show notes: https://go.hubermanlab.com/N7lcgfs Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Follow Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Timestamps 00:00:00 Sleep Toolkit 00:00:21 Optimal Cortisol Rhythms, Tool: View Morning Sunlight 00:03:44 Morning Sunlight Guide, Artificial Light, Cloudy Days 00:08:04 Morning & Body Temperature, Tools: Deliberate Cold Exposure, Exercise 00:10:20 Morning: Caffeine Timing 00:12:04 Morning: Meal Timing & Alertness 00:14:19 Circadian Clock; 3 Daily Critical Periods 00:15:52 Afternoon: Caffeine, Naps, Exercise 00:18:16 Tool: Late Afternoon/Evening Sunlight 00:20:24 Evening Tools: Artificial Lights; Hot Tub/Sauna, Bedroom Temperature 00:24:03 Alcohol, THC & Effects on Sleep 00:25:02 Sleep Supplements: Magnesium Threonate, Apigenin & Theanine 00:28:24 Caution for Melatonin Supplementation 00:29:04 Weekends, Tool: Consistent Sleep Schedule 00:29:51 Jet Lag, Tool: Temperature Minimum 00:33:32 Shift Work, Tool: Red Light 00:34:21 Recap #hubermanlab #science #health #sleep Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
Eating for Better Sleep & Foods that Improve Metabolic Health | Dr. Marie-Pierre St-Onge
8 juin 2026
Dr. Marie-Pierre St-Onge, PhD, is a professor of nutritional medicine at Columbia University School of Medicine and an expert on the bidirectional relationship between nutrition and sleep. We discuss how even moderate sleep loss increases appetite, changes hunger-related hormones, and causes weight gain, even when calories are not increased. We also explain how meal timing and specific foods, like fiber, ginger, saturated fat, and various oils, affect sleep onset, sleep quality, and metabolism. Throughout the conversation, we discuss specific foods and diets that directly support weight loss, better sleep, and long-term cardiometabolic health. Show notes: https://go.hubermanlab.com/zKdZ0ZY Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman BetterHelp: https://betterhelp.com/huberman Helix Sleep: https://helixsleep.com/huberman Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Dr. Marie-Pierre St-Onge Website: https://marie-pierrest-onge.com Academic profile: https://www.ihn.cuimc.columbia.edu/profile/marie-pierre-st-onge-phd Eat Better, Sleep Better (book): https://amzn.to/4uqgvq9 Publications: https://marie-pierrest-onge.com/httpswwwncbinlmnihgovmyncbimarie-pierrest-onge1bibliographypublic X: https://x.com/MPStOngePhD Bluesky: https://bsky.app/profile/m-pst-ongephd.bsky.social LinkedIn: https://www.linkedin.com/in/marie-pierre-st-onge-a6423320 Timestamps 00:00:00 Marie-Pierre St-Onge 00:02:29 Sleep Loss & Appetite, Men vs Women 00:10:20 Sponsors: David & BetterHelp 00:12:39 Sleep Loss, Overeating & Cardiometabolic Health 00:21:56 Weight Gain & Sleep Loss, Tool: Informed Food Choices 00:27:59 Diet & Sleep, Insomnia; Tool: Mediterranean Diet, DASH Diet 00:33:25 Food Choices & Sleep Quality, Food Timing 00:39:33 Sponsor: AG1 00:40:52 Personal Circadian Clock, Shift Work; Naps; Running & Yoga 00:53:00 Snoring, Sleep Apnea & Testing 00:56:46 Kefir; Coffee Mannooligosaccharides & Weight Loss; Ginger; Fiber 01:09:49 Sponsor: Helix Sleep 01:11:23 Food Timing & Burning Fat, Tool: Early Meals 01:17:20 Medium-Chain Triglycerides (MCTs), Body Composition & Weight Loss 01:22:54 Tools: Eating for Sleep & Metabolism; Portion Size; Portfolio Diet 01:34:38 Corn Oil, Seed Oils & Processed Foods, Smoke Points 01:41:20 Industry-Sponsored Studies 01:50:41 Supplements, Whole Foods, Fiber 01:54:25 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter #hubermanlab #metabolichealth #health Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
Essentials: Psychedelics & Neurostimulation for Brain Rewiring | Dr. Nolan Williams
4 juin 2026
_In loving memory of Nolan Williams (1982-2025):_ https://stan.md/3Qle2zp In this Huberman Lab Essentials episode, my guest is Dr. Nolan Williams, MD, a triple board-certified psychiatrist and neurologist. We discuss cutting-edge treatments for depression and post-traumatic stress disorder (PTSD), including transcranial magnetic stimulation, neuromodulation, and psychedelic-assisted therapies. We also discuss the neurobiology and therapeutic potential of specific psychedelic compounds, including psilocybin, MDMA, ibogaine, and ayahuasca. Show notes: https://go.hubermanlab.com/KWwu7p6 Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Timestamps 00:00:00 Nolan Williams 00:00:26 Depression 00:02:51 Heart & Mind Connection, Transcranial Magnetic Stimulation (TMS) 00:05:21 TMS for Depression 00:07:52 SSRIs & Chemical imbalance, TMS, Psychedelics 00:13:51 Psilocybin, MDMA, Trauma 00:16:48 MDMA Clinical Trials & PTSD; Psilocybin & Depression 00:18:46 Psilocybin, Brain Connectivity & Depression 00:21:07 Ibogaine, Empathy; Psychedelic Breakthrough & Risk 00:27:44 Ayahuasca, Behavior Change, Prisoners 00:31:54 Stanford Accelerated Intelligent Neuromodulation Therapy (SAINT) 00:35:56 Acknowledgements #hubermanlab #science Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
Peptides: The Science, Uses & Safety | Dr. Abud Bakri
1 juin 2026
Dr. Abud Bakri, MD, is a board-certified internal medicine physician and expert in the science and clinical use of peptides. We discuss the history, uses, sourcing and safety of BPC-157, GHK-Cu, pinealon, epithalon, GLP-1s, retatrutide, melanotan and growth hormone-promoting peptides. We discuss the gap that exists between animal and human data and meaningful differences in the sources for different peptides. For those interested in peptides, Dr. Bakri provides a grounded look at the science, risks and uncertainties shaping the field today. Show notes: https://go.hubermanlab.com/LKUoSIM Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Lingo: https://hellolingo.com/huberman Function: https://functionhealth.com/huberman LMNT: https://drinklmnt.com/huberman Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Dr. Abud Bakri Website: https://abudbakri.com Substack: https://abud.substack.com X: https://x.com/AbudBakri Instagram: https://www.instagram.com/Abud_Bakri Threads: https://www.threads.com/@abud_bakri LinkedIn: https://www.linkedin.com/in/abud-bakri-md-a3975a193 YouTube: https://www.youtube.com/@AbudBakri Timestamps 00:00:00 Abud Bakri 00:03:33 What are Peptides?, Receptors 00:06:26 BPC-157, Discovery, Animal Proteins 00:11:19 BPC-157, Animal Data, Regeneration 00:12:27 Sponsors: Eight Sleep & Lingo 00:14:51 BPC-157, Regeneration & Healing, Neurological Effects 00:19:27 Adverse Events, Clinical Trials & Legality of BPC-157 00:29:41 GLPs & Compounding Pharmacy; Peptides & Gray Market 00:35:25 Manufacturing, Compounding Pharmacies, Gray Market, Black Market 00:41:32 Peptides & Tumor Growth?; Angiogenesis 00:45:17 Sponsor: AG1 00:47:01 Pharmaceutical Patents, Clinical Trials for BPC-157, Potential Outcomes 00:54:19 BPC-157 Healing, Patient Experiences 01:01:22 Physician Counsel, FDA Legality, Malpractice 01:07:25 Pinealon, Epithalon, Discovery; Sleep & Cognitive Performance, Risks 01:18:17 Sponsor: Function 01:19:55 Pineal Age Deterioration, Epithalon, Eye Health 01:29:38 Thymus, Age Shrinkage; Thymosin Alpha-1, Immune Function 01:38:13 TB-500; Pet Health; Thymic Peptide Doses, Thymulin, Zinc 01:49:13 Sponsor: LMNT 01:50:33 GHK-Cu (Copper GHK), Collagen 01:55:32 Illness Recovery, Thymic Score, Tool: Blood Test & Immune Cell Counts 02:04:01 Growth Hormone Secretagogues, Age Decline, Cancer Risk, Insulin 02:15:36 GHK-Cu, Topical Cream, Red Light Therapy 02:20:25 GLPs, Discovery, Physical & Cognitive Long-Term Effects, Fertility 02:33:53 Retatrutide; Drug Patents & Nomenclature 02:39:03 Peptides: Women Reproductive Disorders; TBI, Neurologic Effect; Safe Sources 02:45:34 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter #hubermanlab #science #health #peptides Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
The Science & Process of Healing from Grief | Huberman Lab Essentials
28 mai 2026
In this Huberman Lab Essentials episode, I explain the neuroscience of grief, including how the brain maps relationships across three dimensions — space, time, and closeness — and why losing someone requires a remapping of those neural circuits. I describe how grief differs from depression, the role of oxytocin in driving yearning after a loss, and why people move through grief at different rates. I also discuss science-based tools for grieving adaptively, including how to access feelings of attachment while decoupling them from episodic memory. Finally, I explain how foundational biology — particularly sleep and cortisol rhythms — shapes our capacity to navigate the grieving process. Show notes: https://go.hubermanlab.com/RtAnILi Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Follow Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Timestamps 00:00:00 Grief 00:01:47 Myths of Grief, Kubler-Ross & fMRI 00:03:56 Brain Mapping Experiment, Proximity 00:07:05 Inferior Parietal Lobule; Space, Time & Closeness 00:09:20 Episodic Memory & Remapping After Loss 00:13:41 Tool: Dedicated Time, Counterfactual Thinking & Guilt 00:15:30 Oxytocin & Individual Differences in Grief 00:16:30 Prairie Voles, Monogamy & Nucleus Accumbens 00:21:58 Vagal Tone, Emotional Disclosure & Bereavement Writing Study 00:26:51 Cortisol Rhythms, Complicated Grief & Sunlight 00:30:57 Rational Grieving, Neuroplasticity & NSDR #hubermanlab #science #health #grief Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
Build Muscle, Great Posture & Resilience to Injury | Jeff Cavaliere
25 mai 2026
Jeff Cavaliere, MSPT, CSCS, is a physical therapist and certified strength and conditioning specialist and one of the world's leading public educators on resistance training to build muscle size and strength, avoiding and overcoming injuries, and improving your posture and movement patterns (biomechanics). We discuss often-overlooked muscles and exercises that support decades of pain-free training and long-term progress. Jeff explains the best and most efficient ways to strengthen glutes, rotator cuff, neck, and foot muscles and connective tissues, and how to resolve back, hip, and other pain. We also cover the essentials of cardio, fat loss, and nutrition and how to make excellent and ongoing progress despite real-life training constraints. This episode is crucial for men and women as young as their teens, 20s, and 30s, all the way up to their 70s, 80s (and beyond) to be strong, mobile, and pain-free. Show notes: https://go.hubermanlab.com/DFp36sN Andrew Huberman trains with Jeff Cavaliere Biceps and forearms: https://youtu.be/k-saqncIRUM The face pull: https://youtu.be/UMGpxwhsy_k Triceps: https://youtu.be/I15CbBVsErY Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Our Place: https://fromourplace.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Jeff Cavaliere Website: https://athleanx.com YouTube: https://www.youtube.com/athleanx Training Programs: https://athleanx.com/the-training/all-programs Articles: https://learn.athleanx.com/articles Instagram: https://www.instagram.com/athleanx ATHLEAN-X Shorts: https://www.youtube.com/channel/UCQAw-yoEUDeIYUexrGkdolQ Facebook: https://www.facebook.com/athleanx LinkedIn: https://www.linkedin.com/in/athleanx Timestamps 00:00:00 Jeff Cavaliere 00:02:43 Lower Back, Back Pain 00:10:06 Tool: Exercises for Lower Back Pain & Strengthen Glutes 00:15:29 Sponsors: David & Our Place 00:18:05 Walking Exercises to Strengthen Glutes 00:23:23 Small Focused Exercises & Timing; Workout Soreness & Pain 00:27:08 Tools: “Old Man” Test, Functional Strength Tests 00:35:08 Sports, Movement Imbalance 00:40:57 Tool: Training Like An Athlete 00:46:44 Sponsor: AG1 00:48:28 Inner Elbow Pain, Tool: Grip Modification 00:54:21 Shoulder, Rotator Cuff Training, Tool: External Rotation Exercise 01:06:50 Tool: Neck Training; Women, Posture 01:15:20 Longevity, Strength & Agility; Pain & Construction Zone Analogy 01:19:50 Sponsor: Joovv 01:21:12 Cardio, Bike, Jumping Rope; Fat Loss: Zone 2 or HIIT? 01:29:27 Nutrition, Tools: Calorie Counting; Plate Method 01:40:18 Foot Stability, Tool: Foot Strength Test; Longevity 01:48:15 Sponsor: Function 01:49:53 Warm-Up Sets; Reps in Reserve or Train to Failure?; Work Sets 02:00:30 Training Frequency; Tool: Real-Life Constraints, Split the Splits 02:13:58 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter #hubermanlab #jeffcavaliere #athleanx Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
Essentials: The Science of Learning & Speaking Languages | Dr. Eddie Chang
21 mai 2026
In this Huberman Lab Essentials episode, my guest is Dr. Eddie Chang, MD, a neurosurgeon and Chair of the Department of Neurological Surgery at the University of California, San Francisco (UCSF). We discuss the neural circuits underlying speech and language, including how the brain controls the larynx, vocal folds and articulators to shape breath into words. We also explore his pioneering work on speech neural prosthetics — brain-machine interfaces that allow paralyzed patients to communicate by decoding neural activity into speech and avatar-driven facial expressions. Additionally, we examine the neurobiology of stuttering, the role of auditory feedback in fluent speech, and the broader ethical questions surrounding brain augmentation technologies. Show notes: https://go.hubermanlab.com/b0qQsyP Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Follow Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Dr. Eddie Chang Lab: https://changlab.ucsf.edu UCSF academic profile: https://profiles.ucsf.edu/edward.chang UCSF clinical profile: https://www.ucsfhealth.org/providers/dr-edward-chang LinkedIn: https://www.linkedin.com/in/edward-chang-384746132 Timestamps 00:00:00 Speech & Language 00:00:23 Speech vs Language, Pragmatics, Semantics & Syntax 00:03:11 Larynx, Vocal Folds & Shaping the Breath 00:05:35 Crying & Laughter, Vocalizations vs Speech 00:06:37 Paralysis, Brainstem Stroke, ALS & Locked-In Syndrome 00:09:14 BRAVO Trial, Pancho & First Patient 00:11:07 Brain Surgery, Electrode Array & Decoding Speech 00:12:53 AI, 50-Word Vocabulary & Autocorrect 00:14:27 Neuralink, Brain-Machine Interfaces & Augmentation Ethics 00:19:23 Avatars, Facial Expressions & Non-Verbal Communication 00:22:50 Stuttering, Anxiety & Speech vs Language 00:26:02 Tool: Stuttering Therapy & Auditory Feedback 00:27:34 Recap & Acknowledgments #hubermanlab #health #science Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
How to Overcome Social Anxiety | Dr. Nick Epley
18 mai 2026
Dr. Nick Epley, PhD, is a professor of behavioral science at the University of Chicago and a leading expert on the science of social connection. We discuss how seemingly small daily interactions with strangers (as well as with people we know) can meaningfully improve our mental and physical health. Dr. Epley also explains how to reduce social anxiety using simple and easily accessible science-supported tools. We also discuss the data on assumptions — both the ones we and others make — and why so often those are wrong when it comes to social dynamics. Show notes: https://go.hubermanlab.com/NaH2OiO Thank you to our sponsors AG1: https://drinkag1.com/huberman Wealthfront*: https://wealthfront.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman LMNT: https://drinklmnt.com/huberman Follow Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Timestamps 00:00:00 Nick Epley 00:02:29 Assumptions about Other Thoughts; Inferring Behavior 00:09:03 Eye Gaze, Social Cues 00:14:27 Sponsors: Wealthfront & Eight Sleep 00:17:18 Tone, Voice vs Writing; AI; Public Figures & Ambiguity 00:29:59 Importance of Social Connection, Communication Types 00:37:18 Social Isolation, Self-Worth 00:42:33 Sponsor: AG1 00:44:16 Social Media, Conversation & Responsiveness 00:47:52 Social Connection & Cooperation; Adopted Children 00:57:04 Connecting with Strangers, Manners 01:02:52 Fear of Strangers, Tool: Small Moments for Connection 01:08:50 Sponsor: Function 01:10:28 Connection to Humanity, Strangers; Extroversion & Well-Being 01:22:26 Social Anxiety & Changing Beliefs; 100 Days of Rejection 01:33:52 Perceived Creepiness, Social Anxiety; Developing Social Skills 01:41:40 Sponsor: LMNT 01:43:00 Initiating Conversation, Testing Cues, Pessimistic Expectations 01:47:00 Social Gatherings; Blessings of Children with Down Syndrome 01:59:43 Parents, Shame, Children Challenges; Supporting Kids’ Pursuits 02:09:17 Outdoors, Hunters, Conservation, Social Connection 02:17:39 Modeling Social Interactions for Kids, Tool: Habits Awareness 02:27:42 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter *This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. Andrew Huberman receives cash compensation from Wealthfront Brokerage for paid testimonials in his podcast, creating a conflict of interest. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC. Wealthfront Brokerage is not a bank. The base APY is 3.30% on cash deposits as of January 30, 2026, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 4.05% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Additional terms and conditions apply, which can be found on Wealthfront.com/Huberman. Funds in the Cash Account are swept to program banks, where it earns the variable APY. 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: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value. #hubermanlab Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
