Huberman Lab

Scicomm Media

Andrew Huberman, Ph.D.

  • 42 minutes 57 seconds
    Essentials: The Science of Emotions & Relationships

    In this Huberman Lab Essentials episode, I discuss the biology of emotions and moods, focusing on how development and neurochemicals shape our feelings and relationships.


    I describe how early infant bonds and puberty shape adult patterns of emotional connection. I explain that understanding emotions requires recognizing both internal states and external cues, along with strategies to enhance your emotional awareness. Additionally, I discuss the key elements of healthy emotional bonds and provide practical tools to deepen one’s understanding of emotions, leading to a richer emotional life.


    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

    BetterHelp: https://betterhelp.com/huberman

    LMNT: https://drinklmnt.com/huberman


    Timestamps

    00:00:00 Huberman Lab Essentials; Emotions

    00:03:01 Sponsor: Eight Sleep

    00:04:39 Emotions & Childhood Development

    00:06:35 Infancy, Anxiety

    00:08:04 Understanding Emotions; Tools: Mood Meter; Emotions & 3 Key Questions

    00:11:45 Infancy, Interoception & Exteroception

    00:12:48 Sponsor: BetterHelp

    00:14:02 Strange-Situation Task & Babies, Social Bonds, Emotional Regulation

    00:18:04 Tool: Exteroception vs Interoception Focus?

    00:23:07 Sponsor: AG1

    00:24:11 Puberty, Kisspeptin; Testing the World & Emotional Exploration

    00:31:56 Sponsor: LMNT

    00:33:13 Creating Healthy Emotional Bonds; Dopamine, Serotonin & Oxytocin

    00:37:07 Vasopressin; Vagus Nerve & Alertness

    00:41:34 Recap & Key Takeaway


    Disclaimer & Disclosures

    6 February 2025, 9:00 am
  • 3 hours 22 minutes
    Dr. Ellen Langer: Using Your Mind to Control Your Physical Health & Longevity

    In this episode, my guest is Dr. Ellen Langer, Ph.D., professor of psychology at Harvard University and the world’s leading researcher on the mind-body connection and the power our thinking has on our physical health. She explains how specific ways of framing and asking questions about the world shape our physical health and rate of aging. Dr. Langer also explains how our perception of time and control significantly impact our rate of physical healing, hormones, immune system, and longevity. She describes mindfulness as a way of framing life, not simply a meditation or other practice, and discusses data showing how to use one’s mind to overcome health challenges and achieve remarkable outcomes. Dr. Langer is a luminary and pioneer in researching the relationship between the mind and body with scientific rigor. Her work and our discussion are applicable to women and men of all ages and walks of life.


    Read the full episode show notes at hubermanlab.com.


    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    BetterHelp: https://betterhelp.com/huberman

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

    Joovv: https://joovv.com/huberman

    Function: https://functionhealth.com/huberman

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


    Timestamps

    00:00:00 Dr. Ellen Langer

    00:02:57 Mindfulness

    00:06:53 Mindless, Focus; Being Mindful

    00:11:03 Sponsors: BetterHelp & Helix Sleep

    00:13:41 Meditation

    00:14:47 Choices & Longer Life; Mind & Body Unity, Exercise, Nocebo & Placebo Effect

    00:25:39 Self, Mind-Body Interconnectedness

    00:32:16 Acupuncture; Cancer & Healing, Probabilities, Tool: Tragedy or Inconvenience?

    00:42:18 Sponsors: AG1 & Joovv

    00:44:46 Brain & Predictions, Control & Mindlessness; Resolutions

    00:48:09 “Should” Thoughts, Multitasking, Making Moments Matter, Work-Life Balance

    00:56:55 Sleep, Stress, Tool: Perceived Sleep & Performance

    01:01:58 Counterclockwise Study

    01:06:15 Pioneering a Field, Change, Decisions & Uncertainty

    01:16:47 Sponsor: Function

    01:18:35 Making Sense of Behavior, Forgiveness, Blame

    01:25:35 Technology, Human Drive; Tool: Noticing & Appreciating New Things

    01:32:50 Art, Mindfulness, Education, Awards

    01:39:30 Labels, Borderline Effect; Identity, “I Am”, Learning & Age

    01:49:44 Sponsor: Our Place

    01:50:56 Memory Loss, Vision; Chronic Disease, Symptom Variability

    02:01:22 Deadlines, Constraints; Scientific Method & Absolutes

    02:06:47 Covid Crisis, Vaccines, Uncertainty, Multiple Answers

    02:12:06 Age & Decline?, Experience Levels & “Disinhibited”

    02:18:18 Justice, Drama; Life-Changing Events & Perspective

    02:25:45 Death, Spontaneous Cancer Remission; Will to Live

    02:31:59 Mindful Hospital, Stress, Burnout, Tool: Mindful Checklist

    02:36:32 Noticing, Choices

    02:41:16 Coddling, Fragility, Social Media, Money

    02:48:26 Tool: Playfulness

    02:52:08 Nostalgia, Mindfulness; Tool: Gamifying Life; Parenthood & Work

    02:59:17 Healing & Time Perception, Awareness & Neuroplasticity, Imagine Possibilities

    03:07:12 Reviews & Critical Feedback, Others’ Opinions

    03:12:00 Enlightenment, Flexibility, Expansiveness; Everyone Song

    03:19:47 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter


    Disclaimer & Disclosures

    3 February 2025, 9:00 am
  • 39 minutes 35 seconds
    Essentials: How to Increase Motivation & Drive

    In this Huberman Lab Essentials episode, I explain the biological mechanism behind motivation and drive, as well as discuss practical tools for overcoming procrastination. 

    I discuss the key role dopamine plays in driving cravings and motivating action. I explain how dopamine regulates the balance between pleasure and pain, and what happens when this system becomes dysregulated, leading to addiction. I discuss the role of molecules like serotonin, which help enhance the enjoyment of the present, and explain how to balance the drive for more while staying focused in the present. I also discuss the causes of procrastination and describe strategies to boost dopamine levels through behavioral approaches or supplements. 

    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

    Mateina: https://drinkmateina.com/huberman

    LMNT: https://drinklmnt.com/huberman

    Timestamps

    00:00:00 Huberman Lab Essentials; Motivation

    00:01:57 Dopamine & Brain 

    00:04:08 Anticipation, Craving & Dopamine

    00:05:37 Sponsor: AG1

    00:06:46 Food, Drugs & Dopamine Release

    00:10:18 Addiction, Pleasure & Pain Balance

    00:14:12 Sponsors: Eight Sleep & Mateina

    00:17:14 Dopamine, Pain, Yearning

    00:19:08 “Here and Now” Molecules, Serotonin, Endocannabinoids, Tool: Mindfulness

    00:22:42 Procrastination; Tool: Extend Dopamine, Offset Pain

    00:26:15 Sponsor: LMNT

    00:27:31 Dopamine & Motivation; Increasing Dopamine, Phenethylamine (PEA)

    00:30:58 Dopamine Schedule, Subjectivity

    00:33:59 Gambling, Intermittent Reinforcement, Tool: Blunting Rewards

    00:38:51 Recap & Key Takeaway

    Disclaimer & Disclosures

    30 January 2025, 9:00 am
  • 3 hours 17 minutes
    Josh Waitzkin: The Art of Learning & Living Life

    In this episode, my guest is Josh Waitzkin, former child chess prodigy and the subject of the movie and true story Searching for Bobby Fischer. Josh is also a world champion martial arts competitor and the author of the book The Art of Learning. We discuss Josh’s childhood as a chess prodigy and how he learned to train and compete at the highest levels by facing his fears and overcoming points of weakness. He explains the principles that unify disparate physical and mental pursuits and how understanding the interconnectedness of the learning process enables ultra-high-level performance across disciplines.

    We explore how to structure one’s day to tap into the most creative, generative, and unique capabilities. Josh shares his approach to learning, including how to address flaws and mistakes and how to harness the subtle and overt energies of the learning and peak performance process. He also discusses how he structures his life and makes decisions related to career and family. This episode is sure to inspire deep thinking and practical life changes for all who listen.

    Read the full episode show notes at hubermanlab.com.

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

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

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

    Joovv: https://joovv.com/huberman

    Function: https://functionhealth.com/huberman

    Eight Sleep: https://eightsleep.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 Josh Waitzkin

    00:03:21 Chess, Competition & Performance

    00:10:50 Martial Arts, Tai Chi, Jiu-Jitsu, Foiling, Training Others

    00:14:41 Sponsors: Wealthfront & Our Place

    00:17:43 Theory of Mind, Chess, Strategy & Mindset

    00:26:39 Early Chess Training

    00:32:30 Failure & Change, Chess, Tension, Power of Empty Space

    00:43:22 Sponsors: AG1 & Joovv

    00:48:06 Grief, Competition Loss, Growth, Frustration Tolerance

    00:57:22 Arousal, Frame Rates, Intense Moments

    01:06:17 Frame Rates & Pupil Size; Firewalking, Training

    01:13:12 Sponsor: Function

    01:15:58 Stress & Recovery, Tools: Doing Less, Most Important Question (MIQ)

    01:23:24 Tool: Still Body, Active Mind; Shame, Strengthening Weaknesses

    01:32:02 Child Prodigies, Brittle; Chess Principles & Transfer to Life

    01:43:22 Sponsor: Eight Sleep

    01:44:48 Preconscious vs Postconscious

    01:52:02 Hypoxic Breathwork Caution & Drowning; Foiling, Fear, Postconscious

    01:57:05 Static vs Dynamic Mindset, High Performers

    02:05:48 Comebacks, Hunting Adversity, Living on Other Side of Pain, Tool: Cold Plunge

    02:19:20 Ego, Identity, Unbreakable Will

    02:29:18 Studying People; Chess, Computers; Science & AI; Ocean & Control

    02:40:37 Time, Future Direction, True to Self, Wounds

    02:51:07 Daily Routine, Individualization, Waking Up, Tool: MIQ Gap Analysis

    03:00:21 Tool: MIQ; Stuck Points, Distraction

    03:05:58 Reflective vs Stimulus-Response, Optimize Quality not Quantity

    03:14:12 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network Newsletter

    Disclaimer & Disclosures

    27 January 2025, 9:00 am
  • 37 minutes 13 seconds
    Essentials: How Foods & Nutrients Control Our Moods

    In this Huberman Lab Essentials episode, I explain how the different nutrients and foods we eat impact our emotions and overall mood.

    I discuss how the mind-body connection shapes our food choices and cravings, highlighting the roles of key neurotransmitters like dopamine and serotonin in driving eating behaviors. I explain the biological mechanisms behind cravings for specific foods, such as sugar, and how psychological factors like belief effects can influence our perception of hunger. I also describe how certain nutrients, like omega-3 fatty acids, and a healthy gut microbiome are crucial in mood regulation and immune function.

    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

    Function: https://functionhealth.com/huberman

    LMNT: https://drinkag1.com/huberman

    Timestamps

    00:00:00 Huberman Lab Essentials; Emotions, Food & Nutrition

    00:02:30 Attraction & Aversion

    00:03:38 Vagus Nerve, Sugar

    00:06:31 Sponsor: Function

    00:08:19 Gut “Feelings”, Hidden Sugars, Amino Acids

    00:10:43 Dopamine, Craving, L-tyrosine

    00:14:45 Serotonin, Carbohydrates

    00:17:59 Sponsor: AG1

    00:19:36 Tool: Omega-3s; Depression, SSRIs

    00:22:36 Gut-Brain Axis, Gut Microbiome

    00:26:00 Probiotics, Brain Fog, Tools: Fermented Foods, Saccharine Caution

    00:29:03 Ketogenic Diet & Gut Microbiome, Tool: Individual Diet Variability

    00:32:23 Sponsor: LMNT

    00:33:40 Tool: Belief Effects; Key Takeaways

    Disclaimer & Disclosures

    23 January 2025, 9:00 am
  • 3 hours 7 minutes
    Dr. Brian Keating: Charting the Architecture of the Universe & Human Life

    In this episode, my guest is Dr. Brian Keating, Ph.D., a cosmologist and professor of physics at the University of California, San Diego. We discuss the origins of the universe and how humans have used light and optics to understand where and how life on Earth emerged.

    We explore how early humans charted the stars, sun, moon, and other celestial events to measure time and track seasons, as well as how stargazing continues to connect us to a shared ancient experience. Additionally, we examine the scientific process, the practical and ethical challenges of pursuing groundbreaking discoveries, and the emotional toll of striving for recognition in one’s profession.

    Finally, we discuss whether astrology has any scientific validity and consider the possibility of life beyond Earth.

    Read the full episode show notes at hubermanlab.com.

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    LMNT: https://drinklmnt.com/huberman

    BetterHelp: https://betterhelp.com/huberman

    Function: https://functionhealth.com/huberman

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

    ROKA: https://roka.com/huberman

    Timestamps

    00:00:00 Dr. Brian Keating

    00:02:07 Cosmology, Origin of Universe

    00:05:41 Sponsors: LMNT & BetterHelp

    00:08:33 Stars, Planets, Early Humans, Time

    00:14:53 Astrology, Ophiuchus Constellation

    00:19:58 Pineal Gland, Time-Keeping & Stars, Seasons & Offspring

    00:29:19 Humans, Time Perception, Astronomy

    00:36:08 Sponsor: AG1

    00:37:47 Brain & Prediction; Moonset, Syzygy; Telescope, Galileo 

    00:46:36 Light Refraction; Telescope, Eyeglasses

    00:51:36 Earth Rotation & Sun

    00:53:43 Glass, Microscope, Telescopes & Discovery

    01:02:53 Science as Safe Space; Jupiter, Galileo, Discovery, Time

    01:10:48 Early Humans, Stonehenge, Pyramids, Measurement Standards 

    01:15:54 Giants of Astronomy 

    01:20:04 Sponsors: Function & Helix Sleep

    01:23:10 Origin of Life, Scientific Method & P-Hacking; Nobel Prize, Big Bang, Inflation

    01:30:20 Cosmic Microwave Background Radiation, BICEP

    01:37:58 Father & Son Relationship, Science & Rewards

    01:44:06 Loss, Mentor 

    01:49:55 Antarctica, South Pole

    01:56:49 Light & Heat Pollution, South Pole

    02:01:09 Prize Pursuit, First Discovery; Star Collapse, Micrometeorites, Polarization 

    02:08:26 Sponsor: ROKA

    02:10:08 Moon, Size & Horizon; Visual Acuity; Rainbow or Moon Bigger?

    02:15:21 Sunset, Green Flash, Color Opponency

    02:23:05 Menstrual & Lunar Cycles; Moon Movement

    02:26:36 Northern Hemisphere & Stargazing, Dark Sky Communities, Telescope

    02:29:51 Constellations, Asterism; Halley's & Hale-Bopp Comets

    02:32:13 Navigation, Columbus

    02:36:29 Adaptive Optics, Scintillation, Artificial Stars

    02:48:28 Life Outside Earth?

    02:57:50 Gut Microbiome; Building Planet

    03:05:00 Zero-Cost Support, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network Newsletter

    Disclaimer & Disclosures

    20 January 2025, 9:00 am
  • 37 minutes 23 seconds
    Essentials: Tools for Managing Stress & Anxiety

    In this Huberman Lab Essentials episode, I explain strategies for managing stress, both in the short and long term, to enhance overall well-being.

    I explain how the mind and body respond to stress and how acute stress has immune-boosting benefits. I discuss science-supported tools and supplements to better manage stress in real time and protocols for raising one's stress threshold to build resilience to life’s inevitable challenges. I also describe practices to reduce chronic stress and maintain a balanced, healthy life. 

    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

    Function: https://functionhealth.com/huberman

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

    Timestamps

    00:00:00 Huberman Lab Essentials; Emotions & Stress

    00:02:37 What is Stress?

    00:04:23 Short-Term Stress Response

    00:06:49 Breathwork to Reduce Stress; Tool: Physiological Sigh

    00:11:52 Physiologic Sigh, Carbon Dioxide & Rapid Stress Reduction

    00:13:30 Sponsor: Function

    00:15:18 Short-Term Stress, Positive Benefits, Immune System

    00:18:22 Tool: Deliberate Hyperventilation, Adrenaline & Infection

    00:22:49 Sponsor: AG1

    00:24:25 Raising Stress Threshold, Tool: Eye Dilation

    00:28:24 Mitigating Long-Term Stress; Tool: Social Connection, Delight

    00:32:22 Sponsor: Eight Sleep 

    00:33:52 Melatonin, Caution

    00:35:00 L-theanine, Ashwagandha

    00:36:13 Recap & Key Takeaways

    Disclaimer & Disclosures

    16 January 2025, 9:00 am
  • 3 hours 38 minutes
    Dr. Becky Kennedy: Overcoming Guilt & Building Tenacity in Kids & Adults

    In this episode, my guest is Dr. Becky Kennedy, Ph.D., a clinical psychologist, renowned expert on parent-child relationships and founder of Good Inside, an educational platform for parents and parents-to-be. We discuss how to learn, embody, and teach better emotional processing, leading to healthier relationships in parenting, work, romantic partnerships and friendships. Dr. Kennedy shares practical strategies for managing guilt, building frustration tolerance, and nurturing emotional intelligence, as well as the impact of technology on emotional processing. This conversation aims to empower listeners to cultivate resilient, loving and supportive connections across all areas of life.

    Read the episode show notes at hubermanlab.com.

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

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

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

    Joovv: https://joovv.com/huberman

    LMNT: https://drinklmnt.com/huberman

    Eight Sleep: https://eightsleep.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 Dr. Becky Kennedy; LA Fires

    00:03:13 Emotions, Parents & Kids, Information, Tools: Story; “Right to Notice”

    00:11:24 Sponsors: Wealthfront & Our Place

    00:14:25 Empathy, Kids & Parents

    00:18:33 Sturdiness, Pilot Analogy, Tool: Parental Self-Care

    00:26:34 Emotions, Rigidity, Moody vs Steady Kids, Siblings

    00:32:51 Emotion Talk, Crying; Eye Rolls, Tools: Not Taking Bait; Discuss Struggle

    00:39:26 Parent-Child Power Dynamics, Tools: Requests for Parent; Repair

    00:48:50 Sponsors: AG1 & Joovv

    00:51:39 Power & Authority, Tools: Learning More; Parent Primary Job & Safety

    00:59:16 Statements of Stance, Actions vs Emotions; Values, Behaviors & Rigidity

    01:05:59 Guilt, Women; Tools: “Not Guilt”, Tennis Court Analogy & Empathy

    01:15:46 Sponsors: LMNT & Eight Sleep

    01:18:41 Guilt, Relationships, Tool: Naming Values Directly

    01:26:06 Locate Others & Values; Sturdy Leadership; Parenting & Shame

    01:31:36 Egg Analogy & Boundaries; Tools: Frame Separation; Pilot & Turbulence; Safety

    01:39:30 Projection, “Porous”; Tools: Gazing In vs Out, Most Generous Interpretation

    01:45:51 Tools: “Soften”; Do Nothing & Difficult Situations; Proving Parenting

    01:51:05 Gazing In vs Out, Scales; Self-Needs & Inconvenience

    02:00:05 Stress & Story, Nervous; Relationships vs Efficiency

    02:08:46 Technology, Relationships, Frustration Tolerance, Gratification

    02:15:18 Slowing Down, Phones, Frustration, Capability

    02:21:42 Immediate Gratification, Effort & Struggle, Dopamine

    02:29:25 Confidence, Board Games, Parental Modeling

    02:34:04 Ultra-Performers & Pressure, Emptiness

    02:41:29 Trying Things, Unlived Dreams, Frustration Tolerance, Tool: Learning Space

    02:51:08 Learning & Building Frustration Tolerance, Tantrums; Feelings & Story

    03:03:00 Tool: Using Story; Shame, Punishment

    03:12:55 Leadership & Storytelling, Tools: Asking Questions; Songs & Learning

    03:23:21 Miss Edson, Momentum, Tool: Small First Steps

    03:30:15 Tools: Parents & Starting Point

    03:36:29 Good Inside, Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter

    Disclaimer & Disclosures

    13 January 2025, 9:00 am
  • 40 minutes 36 seconds
    Essentials: Control Pain & Heal Faster With Your Brain

    In this Huberman Lab Essentials episode, I explain how to manage pain and accelerate injury recovery by leveraging protocols to modulate pain perception. 

    I discuss how pain interpretation is a complex experience, shaped by both internal factors like emotions and genetics, as well as external factors, such as context. I explain how practical strategies like acupuncture, breathing techniques, exercise and temperature modulation can influence the body’s pain response and accelerate recovery. I also discuss topics like phantom limb pain, recovering from traumatic brain injury and the crucial role inflammation plays in the healing process. 

    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 show notes for this episode 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; Neuroplasticity

    00:01:58 Somatosensory System, Pain

    00:05:22 Pain vs Injury; Genes

    00:07:38 Sponsor: Eight Sleep

    00:09:09 Touch, Sensitivity, Pain, Inflammation

    00:11:24 Phantom Limb Pain, Top-Down Modulation

    00:15:31 Traumatic Brain Injury, Aging & Glymphatic System; Tools: Side Sleeping, Zone 2 Cardio

    00:20:36 Sponsor: AG1

    00:21:49 Pain Interpretation, Adrenaline, Emotion & Love

    00:25:03 Acupuncture; Somatosensory System, Pain, Gut & Inflammation

    00:32:15 Sponsor: David

    00:33:31 Tool: Wim Hof Method, Tummo Breathing, Pain

    00:34:29 Tools: Injury Management, Ice or Heat?

    00:38:10 Platelet-Rich Plasma (PRP), Stem Cells

    00:39:43 Recap & Key Takeaways

    Disclaimer & Disclosures

    9 January 2025, 9:00 am
  • 1 hour 49 minutes
    How to Use Exercise to Improve Your Brain’s Health, Longevity & Performance

    In this episode, I discuss how different forms of exercise impact brain health and performance in both the short and long term. I explain how many of the positive effects of exercise on brain function occur through the action of specific neurochemicals that increase alertness.

    I also cover how to best time exercise and which specific types of exercise to include in your weekly routine to maximize benefits for your brain. Additionally, I explain how certain types of exercise trigger the release of a hormone from your bones called osteocalcin, as well as brain-derived neurotrophic factor. Together, these substances increase neuroplasticity and enhance learning.

    The positive effects of exercise on brain oxygenation, blood supply, and fuel utilization are also discussed. Listeners will learn how to design a weekly exercise program that optimizes physical fitness, brain health, longevity, and performance, along with the mechanistic logic behind those recommendations.

    Find show notes with articles, resources and more at hubermanlab.com.

    Pre-order Andrew's upcoming book, Protocols: https://go.hubermanlab.com/protocols

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    BetterHelp: https://betterhelp.com/huberman

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

    David: https://davidprotein.com/huberman

    Function: https://functionhealth.com/huberman

    Maui Nui: https://mauinui.com/huberman

    Timestamps

    00:00:00 Exercise, Brain Health & Performance; Protocols Book

    00:04:03 Sponsors: BetterHelp & Helix Sleep

    00:06:55 Brain Health, Cardiovascular & Resistance Training

    00:11:51 Exercise & Positive Impact on Brain Performance; Arousal

    00:18:20 Learning & Arousal

    00:23:18 Sponsors: AG1 & David

    00:26:01 Exercise & Acute Learning

    00:29:16 Tool: High-Intensity Training & Cognitive Flexibility; Over-Training

    00:33:32 Long-Term Brain Health; Tool: Exercise “Snacks”, Cognitive Performance

    00:36:57 Exercise, Brain & Body Energy, Adrenaline, Norepinephrine

    00:44:08 Adrenal “Burnout”?; Exercise to Increase Energy, Adrenaline

    00:48:20 Tool: Core, Compound Movements; Mind-Body Connection

    00:53:58 Sponsor: Function

    00:55:45 Bones, Osteocalcin, BDNF & Hippocampus; Tool: Jump Training

    01:01:30 Exercise, Fuel, Multifactorial Pathways; BDNF & Activity

    01:05:06 Lactate, Astrocytes & Brain Function; VEGF & Brain Health

    01:11:17 Tools: Zone 2, High-Intensity Training, Time Under Tension Training

    01:19:54 Sponsor: Maui Nui

    01:21:37 Tools: Time Under Tension; Explosive Jumping, Eccentric Control Training

    01:25:30 Injury & Exercise, Illness

    01:28:09 Sleep; Injury, Sleep-Deprivation & Exercise

    01:33:51 SuperAgers, Anterior Mid-Cingulate Cortex, Grit & Persistence

    01:42:04 Tool: Embrace Challenges; Deliberate Cold Exposure, Rope Flow

    01:47:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

    Disclaimer & Disclosures

    6 January 2025, 9:00 am
  • 34 minutes 47 seconds
    Essentials: Optimize Your Learning & Creativity With Science-Based Tools

    In this Huberman Lab Essentials episode, I explain how to boost creativity and enhance learning by aligning with the body’s natural rhythms and strategically using protocols to optimize states of alertness or calm.

    I outline tools to improve focus and learning, including when to use specific techniques based on the time of day and how to adjust focus and tasks according to energy levels. I also discuss the two essential components of creativity and explain how to structure productive, creative work sessions. By combining biological tools — such as exercise, meals, hydration, and sleep — with subjective methods like music, I demonstrate how to tailor your approach to align with your unique biological rhythms and individual goals, fostering greater creativity and learning.

    Huberman Lab Essentials are short episodes, approximately 30 minutes, focused on key scientific and protocol takeaways from past Huberman Lab episodes. Essentials are released every Thursday, while full-length episodes continue to be released every Monday.

    Read the full 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; Neuroplasticity

    00:01:50 Types of Neuroplasticity 

    00:03:46 Autonomic Arousal, Sleep

    00:05:06 Sponsor: AG1

    00:06:34 Waking Up, Tools: Sunlight, Caffeine Delay, Hydration

    00:09:39 Alertness, Morning & Work Bout

    00:10:05 Dopamine & Learning; Tool: Music & Alertness

    00:14:24 Sponsor: David

    00:15:40 Tool: Exercise Early; Morning Work

    00:16:58 Meals; Afternoon Dip & Work, Tools: Hydration, Non-Sleep Deep Rest (NSDR)

    00:19:21 Creativity: Exploring vs. Implementation

    00:21:44 Psychedelics, Sensory Blending; Tool: Timing Creative Work

    00:23:50 Sponsor: LMNT

    00:24:07 Tool: Evening Sunlight; Lights, Evening Meal & Carbohydrates

    00:26:09 Natural Sleep/Wake Schedule; Tools: Anticipate Evening Alertness; NSDR

    00:30:25 Work & Daily Schedule, Tool: 90-Minute Work Bouts

    00:31:43 Optimize Biological Rhythms & Tools for Creativity & Learning 

    Disclaimer & Disclosures

    2 January 2025, 9:00 am
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