Huberman Lab

Scicomm Media

Andrew Huberman, Ph.D.

  • 3 hours 22 minutes
    How to Find & Be a Great Romantic Partner | Lori Gottlieb

    My guest is Lori Gottlieb, MFT, a psychotherapist and bestselling author who specializes in helping people build strong relationships by first understanding themselves and the stories they’ve internalized about themselves and others. We explore how our parents, wounds and unique strengths—both consciously and unconsciously—influence our partner choices and how we show up in relationships, as well as how to avoid and break free from destructive patterns. We also discuss the impact of texting, social media and dating apps on partnership. Lori shares which signals to follow to become the best romantic partner possible and how to make choices that lead to greater vitality, happiness and fulfillment in all areas of life.


    Read the episode show notes at hubermanlab.com.


    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    Helix Sleep: https://helixsleep.com/huberman

    BetterHelp: https://betterhelp.com/huberman

    David Protein: https://davidprotein.com/huberman

    LMNT: https://drinklmnt.com/huberman


    Timestamps

    00:00:00 Dr. Lori Gottlieb

    00:02:01 Patient & First Question; Talked Out of Feelings

    00:06:15 Self-Regulation vs Co-Regulation, Tool: Pause & Perspective

    00:10:04 Sponsors: Helix Sleep & BetterHelp

    00:12:36 Relationships, Childhood & Unfinished Business

    00:17:13 Unconscious Mind, Hurtful Parent & Familiarity, Role of Therapy

    00:26:35 Excitement & Chaos, Cherophobia; Storytelling, First Date & Sparks?

    00:36:27 Tool: Awareness of Death & Living Fully; Vitality; Fear vs Acceptance

    00:47:27 Sponsors: AG1 & David Protein

    00:50:35 Activate vs Energize; Tool: Technology, Numbness & Overwhelm

    00:54:50 Numb or Calm?, Gender Stereotypes, Tool: Mentalizing

    01:00:51 Feelings, Projective Identification, Tool: Owning Your Feelings

    01:03:25 React vs Respond; Space, Tool: Face-to-Face Conversation vs Text

    01:10:16 Behavioral Change, 5 Steps of Change, Tool: Self-Compassion & Accountability

    01:15:38 Sponsor: LMNT

    01:16:54 Deadlines & Rules; Idiot vs Wise Compassion, No Drama & Assumptions

    01:26:27 Silent Treatment, Crying & Manipulation, Shame vs Guilt, Self-Preservation

    01:33:01 Self-Reflection, Individual & Couples Therapy, Transference; Agency

    01:38:56 Texting, Conflicts, Breakups, Pain Hierarchy, Tool: Move Forward

    01:46:42 Relationship Breakups, Daily World & Loss

    01:53:30 Bank of Goodwill; Talking About Partner, Focus, Comparison

    02:01:13 Infidelity, What If vs What Is, Attention & Appreciation

    02:04:56 Gut Instinct, Change Behavior, Danger, Productive vs Unproductive Anxiety

    02:15:27 Knowing Oneself, Relationships, Flexibility, Shared History

    02:20:30 Romantic Relationships & Teens, Social Media, Privacy

    02:27:09 Online Apps & Choices, Maximizers vs Satisficers, Tool: Identify Your Weakness

    02:33:09 Fixing Issues Early, Tool: Self vs Partner Lists & Character Qualities

    02:41:51 Feeling Toward Partner, Calm, Content; Tool: Operating Instructions

    02:46:48 Help-Rejecting Complainers; Relationships, Love & Core Wounds

    02:51:22 Stories & Unreliable Narrators, Editing, Tool: 5 Senses

    02:59:04 Young Men, Masculinity, Confusion

    03:07:03 Grief, Making Sense of Loss

    03:09:54 Maybe You Should Talk to Someone Workbook; Ask The Therapist, Choosing a Bigger Life

    03:20:26 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter


    Disclaimer & Disclosures

    7 April 2025, 8:00 am
  • 38 minutes 1 second
    Essentials: Lose Fat With Science-Based Tools

    In this Huberman Lab Essentials episode, I explore how the nervous system impacts fat loss and how certain behaviors and supplements can accelerate fat burning.


    I explain how non-exercise movements like fidgeting and shivering trigger adrenaline to boost fat metabolism. I also examine the impact of exercise intensity and fasted workouts on fat burning, and how supplements such as caffeine, GLP-1 and berberine can further support fat loss. These science-based tools go beyond traditional calorie counting to enhance metabolism and improve body composition.


    Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.


    Read the episode show notes at hubermanlab.com.


    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    David: https://davidprotein.com/huberman

    LMNT: https://drinklmnt.com/huberman


    Timestamps

    00:00:00 Huberman Lab Essentials; Fat Loss

    00:01:00 Calories In, Calories Out; Nervous System

    00:02:57 Fat Burning, Nervous System & Adrenaline

    00:06:31 Sponsor: David

    00:07:45 Increase Adrenaline, Shivering, Tool: Fidgeting

    00:11:25 Shivering & Fat Loss, White & Brown Fat

    00:14:42 Tool: Deliberate Cold Exposure Protocol

    00:16:43 Sponsor: AG1

    00:18:38 High, Medium vs Low-Intensity Exercise, Exercise Fasted?

    00:24:30 Tool: Exercise for Fat Loss; Adrenaline

    00:27:18 Sponsor: LMNT

    00:28:34 Caffeine, Dose, Exercise & Fat Loss

    00:30:17 GLP-1, Yerba Mate, Exercise; Semaglutide

    00:33:16 Berberine, Metformin, Insulin

    00:34:12 Diet, Adherence, Carbohydrates & Insulin

    00:35:52 Recap & Key Takeaways


    Disclaimer & Disclosures

    3 April 2025, 8:00 am
  • 3 hours 12 minutes
    Transform Your Mental Health With Diet & Lifestyle | Dr. Chris Palmer

    My guest is Dr. Chris Palmer, M.D., a board-certified psychiatrist and professor at Harvard Medical School. He explains how specific nutrition, exercise, supplement-based, and other factors can improve mitochondrial health and thereby provide relief from adult and childhood ADHD, bipolar disorder, schizophrenia, and symptoms of autism. We discuss mitochondrial biology, whether vaccines can impact inflammation and mitochondrial health, and the potential ramifications. We also review creatine, methylene blue, and urolithin A, as well as the role of B vitamins and iron in treating depression. By the end of this episode, you will understand the powerful link between metabolic health and mental health, and the lifestyle, dietary, and other factors you can leverage to help overcome common mental health challenges and disorders.


    Read the episode show notes at hubermanlab.com.


    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    Our Place: https://fromourplace.com/huberman

    LMNT: https://drinklmnt.com/huberman

    Eight Sleep: https://eightsleep.com/huberman

    Function: https://functionhealth.com/huberman


    Timestamps

    00:00:00 Dr. Chris Palmer

    00:02:15 Integrating Metabolic, Mental & Physical Health; Childhood Trauma & Risk

    00:10:46 Sponsors: Our Place & LMNT

    00:13:44 Depression Causes, Molecule Model?, Neuroplasticity?; Metabolism

    00:22:20 Mitochondrial Functions, Stress Response, Mental Health

    00:31:09 Sponsors: AG1 & Eight Sleep

    00:33:59 Mitochondrial Health & 6 Pillars of Lifestyle Medicine

    00:39:38 Stimulants, Mitochondria, Dopamine; Alcohol

    00:45:47 Nicotine; Substance Use, Metabolic Health & Disease

    00:52:23 Children, Energy & Metabolic Function; Diseases of Aging & Mental Disorders

    00:59:18 Sponsor: Function

    01:01:06 Diet & Metabolism; Ultra-Processed Foods, Additives, GRAS

    01:09:30 Rebellious Spirit, Ultra-Processed Foods & Food Industry Funding

    01:19:14 Ketogenic Diet, Epilepsy, Schizophrenia, Bipolar

    01:22:52 Ketogenic Diet, Fasting & Mitochondria; Gut Microbiome, Brain Metabolism

    01:30:06 Low-Fat Diets; Tool: Occasional Fasts; Ketogenic Diet; Intermittent Fasting

    01:38:40 Nutrition Research, Food Industry Lobbyists; Ultra-Processed Foods, Addiction

    01:46:55 Creatine & Mitochondrial Health

    01:52:34 Methylene Blue & Mitochondria; Serotonin Syndrome

    02:02:58 Urolithin A, Mitochondria Function; Supplements & Appropriate Use

    02:11:14 Vitamin Deficiencies, Iron Deficiency

    02:16:06 Vitamin B12 & Folate Deficiency, Autoimmune Disorders

    02:24:48 Mental Illness & Root Causes

    02:29:02 Vaccines, Inflammation, Mitochondria, Autism

    02:39:17 Neurodevelopmental Disorder Onset & Follow-Up

    02:45:31 Vaccines, Autism, Future Research; Mother Obesity & Diabetes

    02:51:23 Father Obesity & Autism; Poor Metabolic Health, Blood Biomarkers

    02:56:44 Assessing Metabolic Health & Biomarkers; National Institutes of Health (NIH)

    03:02:59 Future Directions, Bridging Mental & Physical Health

    03:09:27 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter


    Disclaimer & Disclosures

    31 March 2025, 8:00 am
  • 34 minutes 26 seconds
    Essentials: How to Learn Skills Faster

    In this Huberman Lab Essentials episode, I explore how to improve motor skill learning and proficiency—whether for athletic performance, learning an instrument or refining any physical skill.


    I explain practical tools to build skills, including how to structure learning sessions to focus on repetitions, use internal feedback systems and learn from errors—key elements for accelerating progress. I also discuss strategies such as visualization, metronoming, idle time and the impact of supplements like alpha-GPC and caffeine on performance. This episode provides valuable insights for anyone looking to accelerate and optimize their motor skill development.


    Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.


    Read the episode show notes at hubermanlab.com.


    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    LMNT: https://drinklmnt.com/lmnt

    Mateina: https://drinkmateina.com/huberman


    Timestamps

    00:00:00 Huberman Lab Essentials; Learning Motor Skills

    00:01:10 Building New Skills, Tools: Open vs Closed Loop; Focus

    00:03:58 Sponsor: LMNT

    00:05:15 Skills & Realistic Expectations, Super Mario Effect

    00:09:34 Tube Test & Brain, Tool: Increase Repetitions

    00:12:19 Importance of Errors, Framing Effect, Neuroplasticity

    00:14:39 Sponsor: AG1

    00:15:43 Learning Session Protocol, Tool: Idle Time Post-Learning

    00:19:44 Movement Speed, Ultra-Slow Movements

    00:21:49 Skill Proficiency & Errors, Tool: Metronoming

    00:24:16 Sponsor: Mateina

    00:25:42 Mental Rehearsal & Limits, Tool: Visualization

    00:28:24 Skill Learning & Supplements, Alpha-GPC, Caffeine

    00:32:14 Recap & Key Takeaways


    Disclaimer & Disclosures

    27 March 2025, 8:00 am
  • 2 hours 54 minutes
    How to Improve Your Teeth & Oral Microbiome for Brain & Body Health | Dr. Staci Whitman

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


    Then we discuss healthy, lesser-known solutions for bad breath, canker sores, cavities, and teeth whitening. We cover how teeth can be made to repair their own cavities and the connection between oral health and cardiovascular health, male and female fertility, dementia, and cancer.


    This episode goes far beyond the best approaches to brushing and flossing and will be a valuable resource for anyone seeking to improve their oral health and appearance at any age.


    Read the episode show notes at hubermanlab.com.


    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    Eight Sleep: https://eightsleep.com/huberman

    BetterHelp: https://betterhelp.com/huberman

    Joovv: https://joovv.com/huberman

    Function: https://functionhealth.com/huberman

    LMNT: https://drinklmnt.com/huberman


    Timestamps

    00:00:00 Dr. Staci Whitman

    00:02:04 Oral Health & Oral Microbiome

    00:05:01 Oral Healthcare Ingredients, Sodium Lauryl Sulfate (SLS); Canker Sores

    00:08:45 Sponsors: Eight Sleep & BetterHelp

    00:11:38 Cavities & Teeth De-/Remineralization, Fluoride

    00:19:14 Cavities, Tool: Meal Frequency, Fasting

    00:21:51 Sugar, “Dissolvable” Carbs & Cavities, Tools: Feed the Rainbow, Clean Diet

    00:27:41 White Teeth, Bleaching, Hydroxyapatite, Mouth Breathing

    00:34:34 Antibiotics, Gut & Oral Microbiome, Tool: Probiotics

    00:36:20 Mouthwash, Alcohol, Astringents, Cardiovascular Risk, Bad Breath

    00:39:54 Sponsors: AG1 & Joovv

    00:42:21 Saliva, Dry Mouth, Salivary Analysis, Tools: Hydration; Nasal Breathing

    00:47:23 Mouth vs. Nasal Breathing, Hard & Soft Tissue Issues

    00:54:19 Deviated Septum, Therapies, Kids & Adults, Mouth Breathing & Sleep Disorders

    01:00:42 Gum Health, Flossing; Sexual Health

    01:01:50 Shifting to Nasal Breathing, Mouth Taping, Tools: 3-Minute Test, Kiss The Sky

    01:05:53 Chewing Gum, Mastic Gum, Tool: Xylitol; Chewing Food, Breastfeeding

    01:11:28 Sponsor: Function

    01:13:15 Gum Disease, “Leaky Gums”, Cardiovascular Disease, Dementia, Cancer

    01:20:05 Antibiotics, Ozone Therapy, Oil Pulling, Mold, Tool: Coconut Oil; Facial Trauma

    01:28:07 Nicotine Gum & Pouches, Oral Health; Coffee, Teeth Whitening

    01:34:16 Whole Foods, Hydroxyapatite Toothpaste; Tool: Testing Oral Microbiome

    01:39:39 Water Fluoridation, History, Other Fluoride Sources, Neurocognitive Issues

    01:54:57 Drinking Water & Fluoride, Toothpaste, Cavities

    01:59:51 Sponsor: LMNT

    02:01:07 Water Fluoridation & Levels

    02:04:52 Oral Health & Fertility

    02:07:03 Toothbrushing, Flossing, Waterpik, Tool: Toothbrushing & Meals

    02:13:23 Teeth Spots & Markings, Fluorosis, Hypoplastic Enamel

    02:19:10 Oral Health, Women, Pregnancy, Menopause & Burning Mouth

    02:23:16 Geographic Tongue; Lip Balm; Mouth Breathing, Symmetrical Chewing

    02:27:09 Tongue Tie, Chewing & Speech Function, Intervention

    02:32:27 Red Light Therapy, Peptides & Exosomes

    02:34:40 Mercury Fillings, Ceramic Composites, Retainers, Sealants

    02:39:08 Dentists, Depression, Anxiety, Suicide; Insurance

    02:45:05 Recap, Top Behavioral Tools for Oral Health, Tongue Scrapping

    02:52:10 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter


    Disclaimer & Disclosures

    24 March 2025, 8:00 am
  • 33 minutes 19 seconds
    Essentials: Supercharge Exercise Performance & Recovery with Cooling

    In this Huberman Lab Essentials episode, I discuss the critical role of temperature regulation in optimizing athletic and physical performance.


    I explain why overheating can hinder performance and endurance and how techniques like palmar cooling can help extend physical effort by aiding temperature regulation. I also highlight how specific body areas, such as the palms and face, are key targets for regulating temperature, allowing heat to dissipate efficiently. Lastly, I discuss how temperature can support training recovery while cautioning that extreme cold, such as ice baths immediately after training, can block adaptations.


    Huberman Lab Essentials are short episodes—approximately 30 minutes—focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.


    Read the episode show notes at hubermanlab.com.


    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    Eight Sleep: https://eightsleep.com/huberman

    Function: https://functionhealth.com/huberman


    Timestamps

    00:00:00 Huberman Lab Essentials; Physical Performance & Skills, Temperature

    00:03:03 Sponsor: AG1

    00:04:07 Temperature Homeostasis, Vasoconstriction & Vasodilation

    00:06:42 Elevated Heat & Performance Barrier

    00:08:26 Regulating Temperature, Glabrous Skin, “AVAs”

    00:12:20 Sponsor: Eight Sleep

    00:13:49 Strength Training & Heat Effects, Tool: Palmar Cooling

    00:17:21 Endurance, Temperature & Willpower

    00:20:54 Tool: Resistance Training, Running, Palmar Cooling & Water Temperature

    00:24:23 Sponsor: Function

    00:26:09 Ice Bath & Blocking Training Adaptations; Tool: Glabrous Skin & Recovery

    00:29:31 NSAIDs (Tylenol) & Training

    00:31:56 Recap & Key Takeaways


    Disclaimer & Disclosures

    20 March 2025, 8:00 am
  • 3 hours 1 minute
    How to Increase Your Speed, Mobility & Longevity with Plyometrics & Sprinting | Stuart McMillan

    My guest is Stuart McMillan, a renowned track and field coach who has trained dozens of Olympic medalists, professional athletes, and team coaches across a diverse range of sports. We discuss how to use plyometric work to improve mobility, strength, posture, and overall health.


    We emphasize the enormous benefits of skipping—a form of plyometrics—for joint health, aerobic conditioning, and coordination, as well as its advantages for people of all ages and fitness levels. We also explore the expressive nature of human movement, highlighting how certain movements reveal and can evolve one’s unique personality and abilities.


    Stu explains how resistance training, skipping, and striding can improve movement efficiency in all aspects of life. Anyone who exercises, as well as serious athletes, will benefit immensely from Stu McMillan’s knowledge of human mechanics and the practical tools he generously shares in this discussion.


    Read the full episode show notes at hubermanlab.com.


    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    Our Place: https://fromourplace.com/huberman

    Wealthfront**: https://wealthfront.com/huberan

    Helix Sleep: https://helixsleep.com/huberman

    Function: https://functionhealth.com/huberman


    **This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. 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.


    Timestamps

    00:00:00 Stuart McMillan

    00:02:27 Running, Sprinting, Event Distances

    00:09:01 Sponsors: Our Place & Wealthfront

    00:12:13 Natural Sprinters, Kids, Sports Specialization

    00:17:00 Athletes, Identity, Race Selection

    00:23:38 Walking to Sprinting, Gait Patterns, Tool: Flat-Foot Contact

    00:30:35 Visual Focus, Body Position, Running, Lifting Weights

    00:36:00 Tool: Skipping & Benefits

    00:42:18 Sponsors: AG1 & Helix Sleep

    00:45:01 Tools: Skipping, Beginners, Jogging Incorporation

    00:49:50 Transition Points, Tool: Skipping, Maximum Amplitude

    00:53:03 Concentric & Eccentric Phases, Running

    00:55:32 Transitioning to Striding, Posture, Center of Mass

    01:03:11 Older Adults, Eccentric Control, Tool: Skipping

    01:08:00 Naming Importance & Public Health; Skipping, Plyometrics

    01:12:18 Sponsor: Function

    01:14:06 Cross-Body Coordination, Rotation, Gaits; Phones & Posture

    01:22:27 Expression Through Movement, Playfulness, Confidence

    01:28:53 Being Yourself, Expression, Essence & Movement

    01:36:39 Connecting with Movement, Building Cues, Mood Words

    01:45:05 Pressure & Peace; Exercise, Movement & Age

    01:51:39 Music, Art, Rhythm, Coaching; Soccer, Greatest Players & Countries

    02:00:25 White & Black Athletes, Genetics, Environment

    02:08:27 Running Form, Tools: High Knees, Stiff Springs, Hip Extension

    02:17:21 Skipping Rope, Aging; Protocols & Rigidity, Principles Alignment

    02:22:12 Resistance Training to Improve Movement, Sprinting Kinetics, Individualization

    02:32:29 Transferring Weight Room to Track, Staggered Stance, Stretching

    02:36:52 Performance-Enhancement, Elite Athletes, Androgen, Reputation

    02:46:45 Testosterone Replacement Therapy (TRT), Age; Pharmacology vs. Training

    02:52:14 Single Physical Metric & Sprinting; Pressure & Peace

    02:58:34 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

    17 March 2025, 8:00 am
  • 36 minutes 8 seconds
    Essentials: Boost Your Energy & Immune System with Cortisol & Adrenaline

    In this Huberman Lab Essentials episode, I explain how specific hormones influence both energy levels and the immune system and discuss practical tools for increasing energy throughout the day and managing stress.


    I discuss the mechanism through which cortisol and epinephrine (adrenaline) impact the brain and body and why it’s important to regulate their levels, considering factors like time of day or stress levels. I also cover the positive benefits of short-term stress and behavioral protocols to increase energy and enhance stress resilience. Additionally, I explain how to optimize hormone levels through tools like sunlight exposure, meal timing, and supplements such as ashwagandha.


    Huberman Lab Essentials episodes are approximately 30 minutes long and focus on key science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will continue to be released every Monday.


    Read the full episode show notes at hubermanlab.com.


    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    BetterHelp: https://betterhelp.com/huberman

    LMNT: https://drinklmnt.com/huberman

    Function: https://functionhealth.com/huberman


    Timestamps

    00:00:00 Huberman Lab Essentials; Immunity & Energy

    00:01:34 Cortisol, Epinephrine (Adrenaline)

    00:03:32 Sponsors: BetterHelp & LMNT

    00:06:03 Cortisol & Epinephrine Biology

    00:07:50 Timing Cortisol Release, Tool: Morning Sunlight Exposure

    00:10:07 Daytime Stress, Learning & Cortisol

    00:11:30 Tool: Increase Energy, Ice Baths, Cyclic Breathing, HIIT

    00:16:23 Sponsor: AG1

    00:17:26 Tool: Building Resilience; Cortisol vs. Epinephrine Effects, Immune System

    00:21:29 Brief Stressors & Immune System

    00:25:12 Sponsor: Function

    00:26:59 Chronic Stress, Cortisol, Hunger & Food Choice

    00:29:18 Stress & Gray Hair?

    00:29:55 Reduce Cortisol & Supplements, Ashwagandha, Apigenin

    00:31:39 Optimizing Cortisol & Epinephrine, Tool: Meals, Circadian Eating, Fasting

    00:34:15 Recap & Key Takeaways


    Disclaimer & Disclosures

    13 March 2025, 8:00 am
  • 2 hours 38 minutes
    Improve Focus with Behavioral Tools & Medication for ADHD | Dr. John Kruse

    My guest is Dr. John Kruse, M.D., Ph.D., a psychiatrist specializing in treating people with attention-deficit/hyperactivity disorder (ADHD). We discuss the many stimulant and nonstimulant ADHD medications available, covering both their potential benefits and risks. We also explore behavioral approaches to managing ADHD, the key role of maintaining a consistent sleep-wake schedule, and the impact of exercise, fish oil supplementation, and video games on ADHD. Additionally, we examine the genetic and environmental factors contributing to the rise in adult and child ADHD diagnoses and offer various options to consider if you or someone you know is struggling with focus.


    Read the full episode show notes at hubermanlab.com.


    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    Eight Sleep: https://eightsleep.com/huberman

    Joovv: https://joovv.com/huberman

    LMNT: https://drinklmnt.com/huberman

    Mateina: https://drinkmateina.com/huberman


    Timestamps

    00:00:00 Dr. John Kruse

    00:02:11 Attention-Deficit/Hyperactivity Disorder (ADHD)

    00:05:37 Genetics & Environment; COVID Pandemic & ADHD Diagnoses

    00:11:43 Sponsors: Eight Sleep & Joovv

    00:14:26 ADHD, Interest & Careers

    00:20:40 Social Media & Distractibility; ADHD & Lifespan Effect

    00:27:39 Hyperfocus, Flow States

    00:33:45 Tools: 4 Essential Behaviors for ADHD; Regular Meal Schedule

    00:41:06 Sponsor: AG1

    00:42:21 Tool: Regular Sleep Timing; Stimulants & Sleep

    00:48:06 Insomnia; Tools: Bedtime Structure, Exercise, Phones, Breathing

    00:52:30 Nighttime Waking Up; Cyclic Sighing

    00:56:35 Exercise; Addiction, Risk, Kids & Stimulants; Catecholamines & Focus

    01:04:32 Ritalin, Stimulants, Amphetamines; Amphetamine-Induced Psychosis & Risks

    01:16:46 Sponsor: LMNT

    01:18:03 Adult ADHD & Medications; Stimulants & Cardiovascular Risk?

    01:26:06 Adult ADHD Medication Choices, Psychosis, Cannabis

    01:33:49 ADHD Symptoms, Nicotine; Caffeine, Energy Drinks, L-Theanine

    01:43:28 Fish Oil, Cardiac Effects & ADHD, Tool: Fish Oil Dose, EPA vs DHA

    01:49:38 Sponsor: Mateina

    01:51:04 Gut Microbiome

    01:52:56 ADHD & Cognitive Behavioral Therapy (CBT), Tool: Task List System

    01:57:52 Video Games, Neurofeedback, ADHD Benefit?, Tool: Technology Restriction

    02:02:26 Guanfacine, Clonidine, Hypertension, Effects & Timeframe

    02:10:13 Modafinil, History & Forms, Dependence

    02:19:02 Drug Holidays; Short- vs Long-Acting Drugs, Addiction, Vyvanse

    02:28:56 Time Perception, ADHD, Circadian Rhythm Disruption, Phototherapy

    02:35:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter


    Disclaimer & Disclosures

    10 March 2025, 8:00 am
  • 35 minutes 14 seconds
    Essentials: How to Control Your Metabolism by Thyroid & Growth Hormone

    In this Huberman Lab Essentials episode, I explain how two key hormones control metabolism and discuss tools to enhance their levels to improve metabolic health.


    I discuss the pathways through which the brain and body interact to produce thyroid hormone and growth hormone, and how these hormones influence essential processes like tissue growth and repair, body composition, and energy production. I explain how thyroid hormone levels are influenced by key nutrients, such as iodine, selenium, and L-tyrosine. I also explain how practices such as exercise, sleep, meditation and sauna can offset age-related declines in growth hormone, to optimize overall hormone health and metabolism.


    Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.


    Read the full episode show notes at hubermanlab.com.


    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    Eight Sleep: https://eightsleep.com/huberman

    David: https://davidprotein.com/huberman


    Timestamps

    00:00:00 Huberman Lab Essentials; Hormones & Metabolism

    00:01:41 Hypothalamus, Pituitary, Thyroid

    00:03:22 Thyroid Hormone Functions, Tools: Iodine, Selenium, L-Tyrosine

    00:07:55 Sponsor: Eight Sleep

    00:09:27 Thyroid Hormone, Glucose & Metabolism; Thyroid Hormone Disorders

    00:11:45 Growth Hormone Functions, Prescription Growth Hormone

    00:14:41 Growth Hormone Release, Tools: Sleep & Bedtime Fasting

    00:16:07 Growth Hormone Release, Tool: Meditation

    00:18:21 Sponsor: AG1

    00:19:24 Growth Hormone Release, Tools: Exercise, Warm-Up, Glucose, Cool Down

    00:22:04 Growth Hormone Supplements, Arginine

    00:24:07 Offsetting Age-Related Growth Hormone Decline

    00:25:05 Temperature & Growth Hormone, Tool: Sauna Protocol

    00:29:23 Sponsor: David Protein

    00:30:38 Peptides, Sermorelin, Secretagogues, Risk

    00:33:26 Recap & Key Takeaways


    Disclaimer & Disclosures

    6 March 2025, 9:00 am
  • 2 hours 13 minutes
    How to Achieve Inner Peace & Healing | Dr. Richard Schwartz

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


    Read the full episode show notes at hubermanlab.com.


    Thank you to our sponsors

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    **This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. 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.


    Timestamps

    00:00:00 Dr. Richard Schwartz

    00:02:11 Internal Family Systems (IFS), Self & Parts

    00:07:23 Sponsors: BetterHelp & David Protein

    00:09:44 Trauma & Parts: Exiles, Roles, Critic, Managers, Firefighters

    00:15:32 Frustration & Anger, Surrender & Perspective

    00:19:35 Feelings, Curiosity & Self-Exploration, Protecting Other Parts

    00:29:35 Exploration of Inner Frustration, Judgement, Firefighters, Protectors

    00:40:04 Titanium Teddy Bear, The Self & Curiosity, Tool: The 8 C’s & Self

    00:46:41 Sponsors: AG1 & Wealthfront

    00:49:24 IFS Therapy, Self-Exploration

    00:53:47 Role Confusion, Conflict, Self & Clarity; Legacy Burdens

    01:00:26 Cognitive vs Somatic Feelings; Tools: Localize Body Feeling, Curiosity

    01:04:11 IFS & Psychedelics, Ketamine, Big Self, Journal Retractions

    01:11:18 Early Morning, Breathwork, Exiles & Healing

    01:13:53 Sponsor: Function

    01:15:41 Shame, Racism, Protectors & Carrying Burden, Compassion

    01:21:29 Unhealthy Romantic Relationships, Child-Parent Relationship

    01:27:06 Therapist, Self-Exploration, Protectors & Introduction to Self

    01:31:08 Tool: Questions for a Self-Exploration of Internal Protectors

    01:39:30 Writing, Forming New Relationships with Parts, Leading with Self

    01:42:51 Protectors, Managers, Firefighters, Suicidal & Addiction Behaviors

    01:48:37 Overworking, Fear, Mortality

    01:54:35 Technology & Distraction, Exiles, Worthlessness

    01:58:58 Psychiatry, Medicine, New Ideas

    02:02:58 Culture & Expanding Problems, Activism & Self

    02:10:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter


    Disclaimer & Disclosures

    3 March 2025, 9:00 am
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