Huberman Lab

By Dr. Andrew Huberman

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Subscribers: 595
Reviews: 5

Beau
 Mar 22, 2021
Very grateful that Huberman's sharing so much of his knowledge with the public like this. Empowering and engaging. I can only imagine how many people he's been helping. Our sleep has greatly improved thanks to his outreach- it's changed our lives. We can't thank him enough, and can't stop telling people about him!!

Yuval Arbel
 Feb 2, 2021
really insightful with actual game changing stuff you can learn, highly recommend!

Vitalie
 Jan 30, 2021
Best podcast ever. Should have been called Huberman MOOC. It's so dense.

Molly
 Jan 28, 2021
Informative and practical. So good!


 Jan 22, 2021

Description

The Huberman Lab Podcast discusses Neuroscience: how our brain and its connections with the organs of our body controls our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration and neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels, and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and for various units of U.S. and Canadian Special Operations.

Episode Date
How to Optimize Testosterone & Estrogen | Episode 15
02:02:48

This episode I discuss the hormones testosterone and estrogen and how they impact the brain, body, and behavior at ages after puberty. I also discuss how various behaviors such as exercise (resistance and endurance training) and sex, or observing sex impact these hormones and their levels. I ask: "what specifically is it about such activities that impacts testosterone and estrogen?"; the resounding theme is that when our nervous system is activated in particular ways it drives our endocrine system and vascular system to activate or repress certain hormone networks in predictable ways. I also discuss peer-reviewed studies and protocols addressing (at a mechanistic level) how light, cold and heat, and respiration (breathing) can positively or negatively impact testosterone and estrogen. And we discuss specific supplements and compounds that peer-reviewed studies illustrate can adjust testosterone and estrogen levels: by changing their binding to other proteins, by raising them directly, or by changing other hormones released from the brain and pituitary. I discuss optimization in the normal reference ranges for these hormones, and I discuss pheromones, apnea, menstrual cycles, menopause and andropause. As always a mix of basic science, biological mechanisms and tools and protocols are discussed.

**Note: Future episodes will focus on the science of prescription hormone replacement therapies, the science of hormone-based birth control and the role of testosterone, estrogen and other compounds in fertility, athletic performance and recovery.

 

Thank you to our sponsors:

 

Bloodwork sponsor:

 

Our Patreon page:

 

Supplements from Thorne:

 

Social:

 

References:

Timestamps:

  • 00:00:00 Introduction
  • 00:05:50 Hormone Optimization
  • 00:07:00 Salutogenesis: A Powerful Way to Conceptualize Health
  • 00:10:03 Estrogen and Testosterone: Sources, Levels & Ratios
  • 00:15:46 The Power of Competition, Plus: Anxiety, Persistence & Dopamine
  • 00:20:58 Testosterone & Libido Pre-Ovulation
  • 00:21:48 Estrogen & Sexual Receptivity; Libido In Males
  • 00:23:10 How Sex Behavior Impacts Testosterone: Observing vs. Actual vs. Abstinence
  • 00:26:46 Testosterone & Prolactin: Sex Seeking vs Pair Bonding
  • 00:27:30 DHEA (dehydroepiandrosterone): Effects on Levels/Ratios
  • 00:28:45 Behaviors That Decrease Testosterone (& Cortisol): Parenting & Prolactin
  • 00:31:24 How Illness Impacts Testosterone & Estrogen: Cytokines, e.g., IL-6
  • 00:33:20 How Exactly Do Behaviors Change Hormones? 00:34:18 Pheromones: Miscarriage, Menstrual Cycles, Puberty Onset, & Mate Recognition
  • 00:43:33 Apnea: A Powerful Bi-Directional Influence On Estrogen & Testosterone
  • 00:47:44 Mouth vs. Nose Breathing & Hormone Levels: Effects Via Sleep and Direct Effects
  • 00:51:11 How Sleep Adjusts Cortisol/Testosterone and Cortisol/Estrogen Ratios
  • 00:53:49 02:CO2 Ratios, Nasal Breathing During Exercise
  • 00:56:30 Light Viewing Patterns & Hormones: Dopamine, GnRH
  • 00:57:44 Spring Fever: Tyrosinase, Hair Color, Mating Frequency
  • 01:04:39 Specificity of Hormone Effects
  • 01:06:03 Temperature: Cold & Hot Gonads
  • 01:14:10 How To Exercise: Types, Effort Level, Sequencing
  • 01:21:42 Cardio/Endurance vs. Resistance Training (First or Last?) Yes, It Matters
  • 01:24:41 Estrogen & Menopause: Compounds That May Ameliorate/Reverse Symptoms
  • 01:33:18 Nutrients That Optimize The Foundation For Hormones
  • 01:36:00 Opioids as Severe Hormone Disruptors
  • 01:37:23 Testes, Antlers & Ovaries
  • 01:38:50 Creatine & Increasing DHT (Dihydrotestosterone)
  • 01:40:14 Free and Bound Testosterone: SHBG (Sex Hormone Binding Globulin), Tongat Ali
  • 01:43:23 Nettles, Prostate, Boron, & Blood Brain Barrier
  • 01:45:27 Hormone Related Cancers: Sometimes Reducing Estrogen and Testosterone Is Optimal
  • 01:47:43 Ecdysteroids: Mimic Mammalian Hormones
  • 01:51:50 Optimizing Brain Hormones: Chorionic Gonadatropin, Fadogia Agrestis
  • 01:57:18 Additional Compounds, Liver Toxicity, Overall Milieu
  • 01:59:17 Summary: And Note About Additional Related Topic Coverage Coming

 

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

Apr 12, 2021
The Science of Sexual Development | Episode 14
01:38:23

In this episode I discuss how hormones such as testosterone and estrogen and their derivatives impact the early development of the brain and body and their maturation. I review published data on environmental factors shown to powerfully alter hormone pathways in animals and humans and the effects of cannabis, alcohol and cell phones on testes, sperm, ovaries and hormones. I describe the predictable relationship between genes, beard growth and balding patterns, and the importance of estrogen for brain development in people of all chromosomal sexes. Finally, I discuss how the hormones we are exposed to in the womb shape the relative length of our finger digits, the sounds our ears make (yes you read that correctly), and how those correlate with people's self-reports of their sexual preferences. As always, basic information and tools are discussed.

 

Thank you to our sponsors:

 

Our Patreon page:

 

Supplements from Thorne:

 

Social:

 

Links:

 

Timestamps below.

  • 00:00:00 Introduction
  • 00:06:47 Announcement: Mood Meter App Works Again
  • 00:08:00 Maximizing Learning from the Podcast
  • 00:10:00 New Non-Sleep Deep Rest Protocol, Spanish Subtitles
  • 00:11:35 Sexual Differentiation: Hormones, Neurons & Behavior
  • 00:14:15 Hormones Basics
  • 00:15:26 Sperm Meets Egg, Chromosomal Sex, Gonadal Sex,
  • 00:17:50 Y Chromosome Inhibition of Feminization
  • 00:19:00 Placenta Is An Endocrine (Hormone-Producing) Organ, Adrenal Testosterone
  • 00:19:45 Hormonal Sex, Morphological Sex
  • 00:21:04 Hormones Fast & Slow, Sex Steroids Can Turn On Genes
  • 00:23:06 Masculinization, Feminization, Demasculinization, Defeminization
  • 00:23:42 Primary Sexual Characteristics: DHT Drives Penis Development
  • 00:27:03 Secondary Sexual Characteristics
  • 00:27:43 Penis Sprouting: Guevedoces
  • 00:31:25 Estrogen, NOT Testosterone, Masculinizes The Brain
  • 00:33:15 Breast Development In Males: Aromatase; Puberty, & Steroids in Athletes
  • 00:34:50 Estrogen Powerfully Controls Brain Development In All Individuals
  • 00:35:19 Avoiding Hormonal Disruption In Children & Adults: Specific Oils, Creams, Etc.
  • 00:39:00 Environmental Endocrine Disruptors, Sperm Count Decline, Vincloziline
  • 00:44:20 Androgen Insensitivity Syndrome: Hormones Need Receptors, SARMS
  • 00:48:41 Estrogen Establishes “Masculine” Brain Circuits, Testosterone
  • 00:49:42 Cannabis, Alcohol: In Babies, Puberty & Adults
  • 00:56:25 Cell Phone Technology: Effects On Hormones, Ovaries, & Testicles
  • 01:02:33 Beards & Baldness Patterns Around the World, DHT, 5-alpha-reductase
  • 01:06:39 Creatine & DHT/Hair Loss
  • 01:08:20 Predicting Aging Rates By Pubertal Rates
  • 01:10:04 Hyenas, Baseball, & Jumbo Clitorises: Androstenedione
  • 01:14:26 Intersex Moles
  • 01:15:40 Marijuana Plants, Pollens: Plant-To-Animal “Warfare”
  • 01:20:08 Finger Length Ratios, Prenatal Hormone Exposure & Sexual Orientation
  • 01:29:13 Brain Dimorphisms with Sexual Orientation
  • 01:32:00 “Older Brother Effects”: Male Fetuses Might Change Mothers & Subsequent Brothers
  • 01:35:06 The Path Forward & A Warning
  • 01:35:55 Support & Your Questions

 

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

Apr 05, 2021
The Science of Emotions & Relationships | Episode 13
01:41:02

In this episode I discuss the biology of emotions and moods in the context of relationships. I focus on the science of how early infant-caregiver attachment, combined with adolescence and puberty shape our adult patterns of attachment. I explain the three universal aspects of emotions, the reality of right-brain versus left-brain personalities, and how the roots of adult attachment are also grounded in specific aspects of puberty. I review what factors determine when puberty starts and ends, and the role of oxytocin and other chemicals in controlling how we perceive and remember others. As always, I refer to various practical tools including new tools for understanding and predicting our emotions before they occur, and neurochemicals that shape human connection.

 

Thank you to our sponsors:

Our Patreon page:

Supplements from Thorne:

Links:

 

Timestamps below.

  • 00:00:00 Introduction
  • 00:05:10 Announcing New Cost-Free Resources: Captions, NSDR Link
  • 00:07:40 Emotions: Subjective Yet Tractable
  • 00:10:53 To Understand Your Emotions: Look At Infancy & Puberty
  • 00:15:21 Your First Feeling Was Anxiety
  • 00:17:36 What Are “Healthy Emotions”?
  • 00:19:03 Digital Tool For Predicting Your Emotions: Mood Meter App
  • 00:21:08 The Architecture Of A Feeling: (At Least) 3 Key Questions To Ask Yourself
  • 00:24:00 You Are An Infant: Bonds & Predictions
  • 00:27:57 Attachment Style Hinges On How You Handle Disappointment
  • 00:32:40 “Glue Points” Of Emotional Bonds: Gaze, Voice, Affect, Touch, (& Written)
  • 00:36:34 “Emotional Health”: Awareness of the Interoceptive-Exteroceptive Dynamic
  • 00:37:50 An Exercise: Controlling Interoceptive-Exteroceptive Bias
  • 00:42:19 Getting Out Of Your Head: The Attentional Aperture
  • 00:46:59 Puberty: Biology & Emotions On Deliberate Overdrive
  • 00:47:58 Bodyfat & Puberty: The Leptin Connection
  • 00:50:34 Pheromones: Mates, Timing Puberty, Spontaneous Miscarriage
  • 00:54:37 Kisspeptin: Robust Trigger Of Puberty & Performance Enhancing Agent
  • 00:58:26 Neuroplasticity Of Emotions: Becoming Specialists & Testing Emotional Bonds
  • 01:00:25 Testing Driving Brain Circuits For Emotion: Dispersal
  • 01:07:48 Science-Based Recommendations for Adolescents and Teens: The Autonomy Buffet
  • 01:11:05 “Right-Brain Versus Left-Brain People”: Facts Versus Lies
  • 01:14:18 Left Brain = Language, Right Brain = Spatial Awareness
  • 01:16:15 How To Recognize “Right Brain Activity” In Speech: Prosody
  • 01:18:32 Oxytocin: The Molecule of Synchronizing States
  • 01:20:09 Mirror Neurons: Are Not For “Empathy”, Maybe For Predicting Behavior
  • 01:23:00 Promoting Trust & Monogamy
  • 01:27:00 Ways To Increase Oxytocin
  • 01:28:34 Vasopressin: Aphrodisiac, Non-Monogamy and Anti-Bed-Wetting Qualities
  • 01:30:43 Bonding Bodies, Not Just Minds: Vagus Nerve, Depression Relief Via the Body
  • 01:35:18 A Powerful Tool For Enhancing Range & Depth of Emotional Experience
  • 01:30:43 MDMA and Other Psychedelic Compounds: Building A Framework
  • 01:38:54 Roundup, Various Forms of Support

 

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

Mar 29, 2021
How To Increase Motivation & Drive | Episode 12
01:29:03

This episode explains the science of motivation and drive. I describe how dopamine-- a chemical we all make in our brain, underlies our desire for and pursuit of our goals, as well as our capacity to move and experience pleasure. I describe how we can leverage specific behaviors, reward schedules and dopamine-prolactin balance to help ensure we can maintain motivation and capacity for pleasure over the long term. I also discuss dopamine in the context of ADHD, craving and addiction, and some absolutely amazing results about specificity of drug effects based purely on belief.

Thank you to our sponsors:

Our Patreon page:

Supplements from Thorne:

Link to study:

Timestamps below.

  • 00:00:00 Introduction
  • 00:04:22 Announcement: Spanish Subtitles
  • 00:05:06 Emotions, Addiction & Mindset
  • 00:06:22 Motivation & Movement: The Dopamine Connection
  • 00:07:29 A Double-Edged Dopamine Blade
  • 00:08:56 Dopamine Fundamentals: Precursor to Adrenalin
  • 00:10:15 The Reward Pathway: An Accelerator & A Brake
  • 00:12:10 Motivation= Pleasure Plus Pain
  • 00:14:14 The Dopamine Staircase: Food, Sex, Nicotine, Cocaine, Amphetamine
  • 00:16:15 Subjective Control of Dopamine Release
  • 00:17:40 Social Media and Video Games
  • 00:18:15 Addiction & Dopamine: Progressively Diminishing Returns
  • 00:18:48 Novelty, Sensation-Seeking & Anticipation
  • 00:20:15 Craving: Part Pain, Part Pleasure & Pain Always Prevails
  • 00:23:11 Desire Scales With Pain: The Yearning Function
  • 00:24:43 The Croissant Craving Circuit
  • 00:25:45 “Here and Now” Molecules: Serotonin, Bliss & Raphe Nucleus
  • 00:26:26 In Your Skin Or Out In the World
  • 00:27:25 Cannabinoids Lethargy & Forgetfulness
  • 00:28:15 The Almond Meditation
  • 00:29:30 Drugs That Shift Exteroception Versus Interoception
  • 00:30:36 Emotional Balance, Active & Passive Manipulation
  • 00:32:36 Procrastination: Leveraging Stress, Breathing, Caffeine, L-Tyrosine, Prescription Drugs
  • 00:37:04 When Enough Is Never Enough; How Dopamine Undermines Itself
  • 00:38:58 Dopamine-Prolactin Dynamics: Sex, Reproduction & Refractory Periods
  • 00:40:30 The Coolidge Effect: Novelty-Induced Suppression of Prolactin
  • 00:42:22 Vitamin B6, Zinc As Mild Prolactin Inhibitors
  • 00:43:25 Schizophrenia, Dopamine Hyperactivity and Side Effects of Anti-Dopaminergic Drugs
  • 00:45:08 Prolactin, Post-Satisfaction “Lows” & Extending the Arc of Dopamine
  • 00:48:00 The Chemistry of “I Won, But Now What?”
  • 00:49:00 Healthy Emotional Development: Child and Parent
  • 00:50:03 Never Say “Maybe” (Reward Prediction Error)
  • 00:52:02 Surprise!
  • 00:52:59 Are You Suppressing Your Drive and Motivation By Working Too Late?
  • 00:54:50 Disambiguating Pleasure and Drive: Dopamine Makes Us Anti-Lazy
  • 00:58:00 Beta-Phenylethylamine (PEA), & Acetyl L-Carnitine
  • 01:00:00 Attention Deficit Disorders, Cal Newport Books, Impulsivity & Obesity
  • 01:03:55 Leveraging Dopamine Schedules
  • 01:05:22 Subjective Control of Dopamine and Drug Effects: The “Adderall” Experiment
  • 01:09:03 Caffeine May Protect Dopamine Neurons, Methamphetamine Kills Them
  • 01:10:57 Nicotine: Dopamine, Possible Neuroprotection, Prolactin Increase
  • 01:11:53 Gambling, Intermittent Reinforcement, & Persistent Goal Seeking (Bad and Good)
  • 01:14:14 Intermittent Halting of Celebration; Enjoy Your Wins, But Not All of Them
  • 01:18:38 A Story Example of Intermittent Reward to Maintain Long-Term Drive and Motivation
  • 01:21:25 Corrections & Notes About Spanish Captions & Other Languages Soon
  • 01:24:00 Synthesis & Framework, Zero-Cost Support & A Note About Sponsors

 

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

Mar 22, 2021
How Foods and Nutrients Control Our Moods | Episode 11
01:44:08

This episode explains the brain-body connections that allow the specific foods we eat to control our moods and motivation. I discuss the vagus nerve and its role in dopamine and serotonin release in the brain. I review Omega-3 fatty acids and the key role of the gut microbiome in supporting (or hindering) our mental and emotional states. Many actionable tools are reviewed and discussed related to fasting, ketogenic and plant-based diets, probiotics, fermented foods, fish oils, artificial sweeteners, specific supplements that promote dopamine and serotonin, and some remarkable behavioral (and belief) effects.

Thank you to our sponsors:

 

Our Patreon page:

 

Supplements from Thorne:

 

Artificial Sweeteners and Gut Microbiome:

Anti-Depressive Effects of EPAs

Free Resource: Links to Studies on Supplements Discussed

 

Timestamps below.

  • 00:00:00 Introduction
  • 00:05:00 Emotions: Aligning Mind & Body
  • 00:06:41 Nutrients, Neurochemicals and Mood
  • 00:08:39 Primitive Expressions and Actions
  • 00:12:30 The Vagus Nerve: Truth, Fiction, Function
  • 00:15:45 “Vagus Stimulation”: A Terrible Concept
  • 00:16:35 Polyvagal Theory
  • 00:18:27 Vagus Senses Many Things, & Moves Our Organs
  • 00:19:35 Sugar Sensing Without Perception of Sweetness
  • 00:23:00 Eating-Induced Anxiety
  • 00:27:30 We Eat Until Our Brain Perceives “Amino Acid Threshold”
  • 00:29:45 Reward Prediction Error: Buildup, Letdown and Wanting More
  • 00:32:01 L-Tyrosine, Dopamine, Motivation, Mood, & Movement
  • 00:34:04 Supplementing L-Tyrosine, Drugs of Abuse, Wellbutrin
  • 00:38:29 Serotonin: Gut, Brain, Satiety and Prozac
  • 00:43:38 Eating to Promote Dopamine (Daytime) & Serotonin (Night Time)
  • 00:44:30 Supplementing Serotonin: Sleep, & Caution About Sleep Disruptions
  • 00:46:40 Examine.com An Amazing Cost-Free Resource with Links to Science Papers
  • 00:48:05 Mucuna Pruriens: The Dopamine Bean with a Serotonin Outer Shell
  • 00:51:00 Emotional Context and Book Recommendation: “How Emotions Are Made”
  • 00:54:55 Exercise: Powerful Mood Enhancer, But Lacks Specificity
  • 00:56:45 Omega-3: Omega-6 Ratios, Fish Oil and Alleviating Depression
  • 01:01:00 Fish Oil as Antidepressant
  • 01:02:40 EPAs May Improve Mood via Heart Rate Variability: Gut-Heart-Brain
  • 01:07:24 Alternatives to Fish Oil to Obtain Sufficient Omega-3/EPAs
  • 01:09:05 L-Carnitine for Mood, Sperm and Ovary Quality, Autism, Fibromyalgia, Migraine
  • 01:16:29 Gut-Microbiome: Myths, Truths & the Tubes Within Us
  • 01:21:55 Probiotics, Brain Fog, Autism, Fermentation
  • 01:25:20 Artificial Sweeteners & the Gut Microbiome: NOT All Bad; It Depends!
  • 01:28:00 Ketogenic, Vegan, & Processed Food Effects, Individual Differences
  • 01:33:20 Fasting-Based Depletion of Our Microbiome
  • 01:35:20 How Mindset Effects Our Responses to Foods: Amazing (Ghrelin) Effects!
  • 01:38:30 How Mindset Controls Our Metabolism
  • 01:41:03 Closing Comments, Thanks, Support & Resources

 

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

Mar 15, 2021
Master Stress: Tools for Managing Stress & Anxiety | Episode 10
01:38:11

This episode explains what stress is, and how it recruits our brain and body to react in specific ways. I describe the three main types of stress, and how two of them actually enhance the function of our immune system making us less vulnerable to infections. I review tools that allow us to control our stress in real time, as well as tools to prevent long term stress, burnout and stress-induced illness and anxiety. As always, we cover behavioral tools and supplements that can assist or hinder stress control.

Thank you to our sponsors:

 

Our Patreon page:

 

Supplements from Thorne:

 

Timestamps below.

  • 00:00:00 Introduction
  • 00:04:41 Emotions: A Logical Framework of Brain-Body Loops
  • 00:10:29 Stress: The (Falsely Narrow) Animal Attack Narrative
  • 00:14:31 The Stress RESPONSE: Generic, Channels blood, Biases Action
  • 00:21:08 Tools to Actually Control Stress: Reduce Alertness or Increase Calm
  • 00:24:15 The Fastest Way to Reduce Stress In Real Time: “Respiratory Sinus Arrhythmia”
  • 00:29:45 The Fastlane to Calm
  • 00:34:53 Important Notes About Heart Rate Deceleration: Vaso-vagal Lag
  • 00:36:50 Cyclic Sighing For Calm and Sleep Induction
  • 00:37:57 Nasal Breathing For Cosmetic, Immune and Performance Enhancement
  • 00:38:46: Two Breathing Centers In The Brain
  • 00:39:45 Breathing For Speaking Clearly
  • 00:40:39 The 3 Types of Stress: Short, Medium and Long-Term
  • 00:42:10 Positive Effects of Short-Term Stress: Immunity and Focus
  • 00:45:32 Adrenalin (Epinephrine) Deploys Killer Immune Cells
  • 00:46:40 Cyclic Deep Breathing IS Stress: Wim Hof, Tummo & Super-Oxygenation
  • 00:50:58 Inflammation Is Useful and Good, In the Short Term
  • 00:52:02 Procrastination and Self-Manufactured Nootropics
  • 00:53:00 Relaxation Can Causes Illness
  • 00:54:30 Immune Activation Protocol
  • 00:55:20 Medium Term Stress: A Clear Definition
  • 00:56:07 Stress Threshold
  • 00:57:10 Stress Inoculation Tools: Separating Mind & Body, On Purpose
  • 00:59:50 Use Vision to Calm the Mind When the Body Is Agitated
  • 01:02:36 Beyond NSDR
  • 01:04:36 Long Term Stress: Definition, Measurement, Cardiovascular Risks
  • 01:06:30 Tools for Dealing With Long Term Stress
  • 01:08:20 The Oxytocin Myth
  • 01:09:15 Serotonin: Satiety, Safety
  • 01:12:00 Delight and Flexibility
  • 01:13:30 Chemical Irritants We Make But Can Control: Tackykinin
  • 01:15:40 Impactful Gratitude
  • 01:16:25 Non-Prescription Chemical Compounds For Additional Anti-Stress Support
  • 01:18:04 Melatonin: Cautionary Note About Adrenal Suppression
  • 01:19:15 Adrenal Burnout Is A Myth… But Why You Need to Know About It Anyway
  • 01:21:10 L-Theanine For Stress Reduction and Task Completion Anxiety
  • 01:23:00 Beware Taurine and Energy Drinks With Taurine
  • 01:23:30 Ashwagandha: Can Powerfully Lower Anxiety And Cortisol
  • 01:25:50 Examine.com Is An Amazing Free Resource
  • 01:26:20 How This All Relates to Emotions: State Versus Demand = Valence
  • 01:32:00 Modulating Reactivity, Mindfulness, & Functionality With Objective Tools
  • 01:34:00 Next Steps
  • 01:35:40 Topic Suggestions, Subscriptions and Reviews Please
  • 01:37:40 Additional Resources, Synthesis

 

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

Mar 08, 2021
Control Pain & Heal Faster with Your Brain | Episode 9
01:37:58

In this episode I describe the science of how and why pain arises in the body and brain, and how we can actively control our experience of pain. I discuss inflammation, stress, acupuncture, limb damage and Traumatic Brain Injury (TBI). I review protocols that leverage the lymphatic and nervous system to accelerate pain relief and healing in a variety of situations. Other topics discussed include how heat versus cold impacts neurons and wounds, red-light, sunlight, stem cells and more. 

Thank you to our sponsors:

Our Patreon page:

Supplements from Thorne:

Other links:

 

Timestamps below.

  • 00:00:00 Introduction/Avenues for Support
  • 00:04:58 Deliberate Unlearning
  • 00:06:43 Pain, Injury and Regeneration
  • 00:09:17 A System of Touch (Somatosensation)
  • 00:11:42 Pain and Injury are Dissociable
  • 00:15:19 Objective versus Subjective Control of Experience
  • 00:16:15 Plasticity of Perception
  • 00:16:41 Lack of Pain Is Self-Destructive; So Is Excessive Pain
  • 00:18:42 Homoculous, Ratonculous, Dogunculus
  • 00:19:05 “Sensitivity” explained
  • 00:21:30 Inflammation
  • 00:22:24 Phantom Limb Pain
  • 00:24:00 Top-down Relief of Pain by Vision
  • 00:26:41 From Deaf to Hearing Sounds
  • 00:28:10 Pain Is In The Mind & Body
  • 00:29:44 Recovering Movement Faster After Injury
  • 00:35:00 Don’t Over Compensate
  • 00:37:34. Concussion, TBI & Brain Ageing
  • 00:40:49 The Brain’s Sewage Treatment System: Glymphatic Clearance
  • 00:43:05 Body Position & Angle During Sleep
  • 00:44:30 Types of Exercise For Restoring & Maintaining Brain Health
  • 00:47:33 Ambulance Cells in The Brain
  • 00:49:20 True Pain Control by Belief and Context
  • 00:51:45 Romantic Love and Pain
  • 00:55:05 Dopaminergic Control of Pain
  • 00:57:15 Acupuncture: Rigorous Scientific Assessment
  • 01:07:32 Vagus Activation and Autonomic Control of Pain
  • 01:08:30 Inflammation, Turmeric, Lead and DHT
  • 01:11:40 Adrenalin: Wim Hof, Tummo, “Super-Oxygenation” Breathing
  • 01:14:53 Protocols For Accelerating Tissue Repair & Managing Pain
  • 01:17:55 Ice Is Not Always Nice (For Pain and Injury): Sludging, Fascia, Etc.
  • 01:22:02 Chronic and/or Whole Body Pain; Red-Light Therapy, Sunlight
  • 01:26:10 Glymphatics and Sleep
  • 01:26:29 Stem Cells, Platelet Rich Plasma (PRP: Shams, Shoulds and Should Nots
  • 01:31:38 Young Blood: Actual Science
  • 01:35:44 Synthesis, Support & Resources

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

Mar 01, 2021
Optimize Your Brain with Science-based Tools | Episode 8
01:30:23

In this episode, I describe how to access focused learning bouts, creative states, and the underlying neural circuitry involved. I frame this in the context of our daily 24-hour cycle in order to make it practical, clear and precise about timing. I review the role of fasting, meal timing and specific types of nutrients for promoting certain states of mind. I also review various other tools and biological factors that directly or indirectly gate brain function and that we can control. I answer commonly asked questions about the science of psychedelics, binaural beats, and visualization. Thank you for your interest in science!

Thank you to our sponsors:

 

Our Patreon page:

 

Supplements from Thorne:

 

Links I mention:

 

Timestamps below.

  • 00:00 Introduction
  • 04:53 The Daily (Learning) Routine
  • 07:13 Plasticity Is NOT the Goal
  • 09:26 No Obligation To Change
  • 09:59 Practical Plasticity Language
  • 13:37 Pillars of Neuroplasticity
  • 15:16 My Daily Routine: Chronotype Management
  • 17:20 Plasticity of the Wake-Sleep Circuit: Morning Light
  • 19:09 Delay Caffeine!
  • 21:19 Light, Black Coffee, Hydrate
  • 22:57 High Alertness, Linear Tasks/Learning
  • 25:12 Background Music/Noise: Yay or Nay?
  • 26:52 “GO” versus “NO-GO”: The Basal Ganglia & Dopamine
  • 28:37 Leveraging GO, NO-GO
  • 30:08 Non-Specific Action
  • 32:06 Clear, Calm, Focused: The GO, NO-GO Sweet Spot
  • 33:48 When Very Alert, Work In Silence; When Tired, Include Background Noise
  • 35:28 Temperaments Vary: And So Should This
  • 36:01 The 3 Hour-Long Post Waking Block
  • 36:20 Early Morning Exercise and GO Networks
  • 38:05 Fasting, Ketogenic Diets, & Food Volume
  • 39:41 Sodium/Electrolytes
  • 40:57 Avoiding Hot Lunch, Food Pre-Occupation
  • 42:01 Post Lunch Low/No Cognitive Load
  • 42:56 Hydration, NSDR, Nap
  • 44:54 Creativity Work
  • 46:26 Creativity Is A Two-Part Phenomenon
  • 51:15 Psychedelics
  • 58:20 Afternoon Light As Insurance
  • 1:00:26 Evening Nutrition
  • 1:01:21 Repacking Glycogen: Hormonal Factors
  • 1:04:11 Pre-Sleep Anxiety: Normal and Easy To Solve
  • 1:07:08 The Power of Objective Tools
  • 1:08:14 Visualization
  • 1:11:34 Mini-Synthesis
  • 1:13:31 Resetting Your Clock
  • 1:15:55 Don’t Trust the Mind Now
  • 1:16:59 Two, (Maybe 3) Optimization Bouts Per Day
  • 1:18:33 Organizational Logic
  • 1:20:22 Wim Hof Breathing, Binaural Beats, Ice Baths, Etc.
  • 1:24:42 Variation Among People, and Dogs
  • 1:25:49 Accurate Versus Exhaustive
  • 1:27:57 Familiar and New Ways To Support

 

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

Feb 22, 2021
How to Learn Faster by Using Failures, Movement & Balance | Episode 7
01:28:06

In this episode I discuss how we can use specific types of behavior to change our brain, both for sake of learning the movements themselves and for allowing us to learn non-movement based information as well. I describe the key role that errors plays in triggering our brains to change and how the vestibular (balance) system can activate and amplify neuroplasticity. As always, I cover science, and science-based practical tools. Thank you in advance for your questions and for your interest in science!

Thank you to our sponsors:

Supplements from Thorne:

Timestamps below.

  • 00:00:00: Introduction
  • 00:06:20: Nerves and Muscles
  • 00:12:00: Exercise alone won’t change your brain
  • 00:12:58: Behavior will change your brain
  • 00:13:30: Remembering the wrong things
  • 00:15:00: Behavior as the gate to plasticity
  • 00:15:45: Types of Plasticity
  • 00:17:32: Errors Not Flow Trigger Plasticity
  • 00:21:30: Mechanisms of Plasticity
  • 00:22:30: What to learn when you are young
  • 00:23:50: Alignment of your brain maps: neuron sandwiches 00:26:00: Wearing Prisms On Your Face
  • 00:29:10: The KEY Trigger Plasticity
  • 00:32:20: Frustration Is the Feeling to Follow (Further into Learning)
  • 00:33:10: Incremental Learning
  • 00:35:30: Huberman Free Throws
  • 00:38:50: Failure Specificity Triggers Specific Plastic Changes
  • 00:40:20: Triggering Rapid, Massive Plasticity Made Possible
  • 00:43:25: Addiction
  • 00:45:25: An Example of Ultradian-Incremental Learning 00:49:42: Bad Events
  • 00:51:55: Surprise!
  • 00:52:00: Making Dopamine Work For You (Not The Other Way Around)
  • 00:53:20: HOW to release dopamine
  • 00:55:00: (Mental) Performance Enhancing Drugs
  • 00:56:00: Timing Your Learning
  • 00:57:36: (Chem)Trails of Neuroplasticity
  • 00:58:57: The Three Key Levers To Accelerate Plasticity
  • 00:59:15: Limbic Friction: Finding Clear, Calm and Focused
  • 01:04:25: The First Question To Ask Yourself Before Learning
  • 01:05:00: Balance
  • 01:07:45: Cerebellum
  • 01:10:00: Flow States Are Not The Path To Learning
  • 01:11:18: Novelty and Instability Are Key
  • 01:14:55: How to Arrive At Learning
  • 01:15:45: The Other Reason Kids Learn Faster Than Adults
  • 01:19:25: Learning French and Other Things Faster
  • 01:22:00: Yoga versus Science
  • 01:32:00: Closing Remarks

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

Feb 15, 2021
How to Focus to Change Your Brain | Episode 6
01:29:31

This episode introduces neuroplasticity- which is how our brain and nervous system learns and acquires new capabilities. I describe the differences between childhood and adult neuroplasticity, the chemicals involved and how anyone can increase their rate and depth of learning by leveraging the science of focus. I describe specific tools for increasing focus and learning. The next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive.

Thank you to our sponsors:

Supplements from Thorne:

 

Reference: https://www.cell.com/current-biology/fulltext/S0960-9822(16)30332-3?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS0960982216303323%3Fshowall%3Dtrue

Timestamps below.

  • 00:00 Introduction
  • 03:50 Plasticity: What Is it, & What Is It For?
  • 06:30 Babies and Potato Bugs
  • 08:00 Customizing Your Brain
  • 08:50 Hard-Wired Versus Plastic Brains
  • 10:25 Everything Changes At 25
  • 12:29 Costello and Your Hearing
  • 13:10 The New Neuron Myth
  • 14:10 Anosmia: Losing Smell
  • 15:13 Neuronal Birthdays Near Our Death Day
  • 16:45 Circumstances for Brain Change
  • 17:21 Brain Space
  • 18:30 No Nose, Eyes, Or Ears
  • 19:30 Enhanced Hearing and Touch In The Blind
  • 20:20 Brain Maps of The Body Plan
  • 21:00 The Kennard Principle (Margaret Kennard)
  • 21:36 Maps of Meaning
  • 23:00 Awareness Cues Brain Change
  • 25:20 The Chemistry of Change
  • 26:15 A Giant Lie In The Universe
  • 27:10 Fathers of Neuroplasticity/Critical Periods
  • 29:30 Competition Is The Route to Plasticity
  • 32:30 Correcting The Errors of History
  • 33:29 Adult Brain Change: Bumps and Beeps
  • 36:25 What It Takes to Learn
  • 38:15 Adrenalin and Alertness
  • 40:18 The Acetylcholine Spotlight
  • 42:26 The Chemical Trio For Massive Brain Change
  • 44:10 Ways To Change Your Brain
  • 46:16 Love, Hate, & Shame: all the same chemical
  • 47:30 The Dopamine Trap
  • 49:40 Nicotine for Focus
  • 52:30 Sprinting
  • 53:30 How to Focus
  • 55:22 Adderall: Use & Abuse
  • 56:40 Seeing Your Way To Mental Focus
  • 1:02:59 Blinking
  • 1:05:30 And Ear Toward Learning
  • 1:06:14 The Best Listeners In The World
  • 1:07:20 Agitation is Key
  • 1:07:40 ADHD & ADD: Attention Deficit (Hyperactivity) Disorder
  • 1:12:00 Ultra(dian) Focus
  • 1:13:30 When Real Change Occurs
  • 1:16:20 How Much Learning Is Enough?
  • 1:16:50 Learning In (Optic) Flow/Mind Drift
  • 1:18:16 Synthesis/Summary
  • 1:25:15 Learning With Repetition, Forming Habits

 

As always, thank you for your interest in science!

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

Feb 08, 2021
Understanding and Using Dreams to Learn and to Forget | Episode 5
01:17:50

This episode is all about the two major kinds of dreams and the sorts of learning and unlearning they are used for. I discuss REM-associated dreams that control emotional learning and their similarity to various trauma treatments such as ketamine and EMDR. I also discuss Non-REM dreams and their role in motor learning and learning of detailed, non-emotionally-laden information. I relate this to science-backed tools for accessing more of the types of sleep and learning people may want. Other topics are listed in the time stamps below.

Thank you to our sponsors:

Supplements from Thorne:

Timestamps below.

  • 00:00 Introduction
  • 03:00 The Dream Mask
  • 06:00 Cycling Sleep
  • 08:10 Chemical Cocktails of Sleep
  • 13:00 Motor Learning
  • 16:30 High Performance with Less Sleep
  • 17:45 Rapid Eye Movement Sleep
  • 20:30 Paralysis & Hallucinations
  • 23:35 Nightmares
  • 24:45 When REM & Waking Collide
  • 25:00 Sleeping While Awake
  • 26:45 Alien Abductions
  • 29:00 Irritability
  • 30:00 Sleep to Delete
  • 32:25 Creating Meaning
  • 34:10 Adults Acting Like Children
  • 36:20 Trauma & REM
  • 37:15 EMDR
  • 39:10 Demo
  • 44:25 Ketamine / PCP
  • 45:45 Soup, Explosions, & NMDA
  • 48:55 Self Therapy
  • 50:30 Note About Hormones
  • 51:40 Measuring REM / SWS
  • 53:15 Sleep Consistency
  • 56:00 Bed Wetting
  • 58:00 Serotonin
  • 59:00 Increasing SWS
  • 59:50 Lucidity
  • 1:02:15 Booze / Weed
  • 1:03:50 Scripting Dreams
  • 1:04:35 Theory of Mind
  • 1:07:55 Synthesis
  • 1:10:00 Intermittent Sleep Deprivation
  • 1:11:10 Snoring Disclaimer
  • 1:11:40 New Topic
  • 1:15:50 Corrections
  • 1:17:25 Closing Remarks

As always, thank you for your interest in science!

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

Feb 01, 2021
Find Your "Temperature Minimum" to Defeat Jetlag, Shift Work & Sleeplessness | Episode 4
01:50:56

In this episode I discuss a simple and reliable measurement called your "temperature minimum" that you can use to rapidly adjust to new times zones when traveling, and to offset the bad effects of nocturnal shift work. I also discuss tools for adjusting sleep and waking rhythms in babies, teens, new parents and the elderly.

Thank you to our sponsors:

Supplements from Thorne:

http://www.thorne.com/u/huberman

Timestamps below.

  • 00:00 - Introduction
  • 04:15 - The bedrock of sleep-rest cycles
  • 07:05 - Night owls and morning larks
  • 08:22 - “The perfect schedule”
  • 11:04 - The 100K Lux per morning goal
  • 15:15 - Keeping your biological clock set
  • 16:15 - Reset your cortisol
  • 21:22 - Jetlag, death and lifespan
  • 23:00 - Going East versus West
  • 28:45 - The key to clock control
  • 31:01 - Your Temperature Minimum
  • 36:30 - Temperature and Exercise
  • 41:20 - Eating
  • 42:50 - Go West
  • 44:15 - Pineal myths and realities
  • 51:13 - The Heat-Cold Paradox
  • 53:45 - Staying on track
  • 55:30 - Nightshades
  • 57:00 - Emergency resets
  • 57:30 - Psychosis by light
  • 58:05 - Shift work
  • 1:02:40 - The Temperature-Light Rule
  • 1:04:20 - Up all night: watch the sunrise?
  • 1:06:45 - Error correction is good
  • 1:08:20 - NSDR protocols/implementation
  • 1:10:44 - The frog skin in your eye (not a joke)
  • 1:16:39 - Why stress turns your hair white
  • 1:17:24 - Ovaries or testes?
  • 1:18:25 - Babies and bright light
  • 1:21:40 - Polyphasic sleep
  • 1:25:25 - Ultradian cycles in children
  • 1:27:38 - Teens and puberty
  • 1:29:50 - Light before waking for better sleep
  • 1:31:20 - Older people and cicadian rhythms
  • 1:33:48 - Sleepy Supplements
  • 1:42:00 - Red Pills & Acupuncture
  • 1:43:50 - Highlights
  • 1:48:30 - Feedback and Support

As always, thank you for your interest in science!

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

Jan 25, 2021
Using Science to Optimize Sleep, Learning & Metabolism | Episode 3
01:41:26

“Office Hours” — In this episode I answer your most commonly asked questions about science-supported tools for accessing more alertness, better learning, and quality sleep. I also cover when to exercise, time meals, and how to systematically vary your temperature to achieve specific effects on your nervous system.

Thank you to our sponsors:

Timestamps below.

  • 0:00 - Introduction
  • 5:50 - Moonlight & Fire
  • 9:25 - Red Light: Good & Bad
  • 15:45 - Why Blue-Blockers Are Unscientific
  • 19:20 - Eyeglasses, Contact Lenses & Windows
  • 22:05 - Adding Up Your Lights
  • 24:30 - “Netflix Inoculation” With Light
  • 25:25 - How The Planet Controls Your Energy
  • 27:00 - A Season For Breeding (?)
  • 31:15 - Melatonin / Serotonin
  • 33:50 - Epinephrine vs Adrenaline: Same? Different?
  • 35:00 - Exercise & Your Sleep
  • 40:30 - Neuroplasticity & Food/Chemicals/NSDR
  • 44:10 - Using Sound & Smell To Learn Faster
  • 46:45 - Dream Meaning & Remembering
  • 48:15 - Waking Up Paralyzed
  • 49:40 - Nap/Focus Ratios For Accelerated Learning
  • 52:45 - Hypnotizing Yourself
  • 54:05 - Smart Drugs
  • 1:01:10 - Magnesium: Yay, Nay, or Meh?
  • 1:02:10 - How Apigenin Works
  • 1:04:30 - Serotonin: Slippery Slope
  • 1:05:35 - The Frog Experiment
  • 1:08:35 - Temperature
  • 1:10:30 - Morning Chills
  • 1:28:00 - Eating For Heating
  • 1:30:30 - Vagal Pathways For Gut-Brain Dialogue
  • 1:31:50 - Sex Differences
  • 1:33:50 - Self Experimentation

As always, thank you for your interest in science!

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

Jan 18, 2021
Master Your Sleep & Be More Alert When Awake | Episode 2
01:22:05

Today's episode provides a host of information on what makes us sleepy, sleep soundly, and feel awake and alert. It covers a broad range of tools for anyone wishing to improve their sleep and wakeful state. The science and logic for each tool is described. Please put your questions related to Episodes 1 & 2 in the comments section below so I can address them in Episode 3 "Office Hours".

Thank you to our sponsors:

Timestamps can be found below:

  • What Is Sleep Really For? - 3:30
  • Sleep Hunger - 6:15
  • Caffeine: Devil & Angel - 9:00
  • Timing Your Sleep Properly - 12:20
  • Release Your Hormones (At The Right Times) - 14:15
  • (Pineal) Melatonin Waring - 18:45
  • Strange Vision Is Good Vision - 24:30
  • Blue Light Is Great! - 32:50
  • The Real Problem With Smartphones - 37:00
  • Blind / Low Vision People - 38:30
  • Using Exercise & Food To Set Your Clock - 39:45
  • The Power of Sunset - 42:00
  • The Healthy Holes In Your Skull - 46:43
  • Bad Light - 48:15
  • Light Location - 51:11
  • Fire / Candlelight - 53:00
  • When To Eat - 54:00
  • How To Wake Up Earlier - 55:40
  • Using The Body To Control The Mind - 1:08:00
  • Drugs & Supplements - 1:10:00
  • Sleep Walking - 1:18:00
  • Office Hours - 1:20:00

Links to several of the tools mentioned in this episode are listed below.

Note: a special episode devoted to shift workers and jetlag is coming out soon.

As always, thank you for your interest in science!

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

Jan 11, 2021
How Your Brain Works & Changes | Episode 1
01:02:31

Today’s episode provides an introduction to how the nervous system works to create sensations, perceptions, emotions, thoughts and behaviors, as well as how we can change our nervous system— a phenomenon known as neuroplasticity. The information sets the stage for all Huberman Lab Podcast episodes that follow by covering neurons, synapses, brain chemicals and the rhythms that control our ability to focus, learn and sleep… and more.

Thank you for your interest in science. We'll see you next week.

Athletic Greens: https://athleticgreens.com/huberman

InsideTracker: https://info.insidetracker.com/huberman

Time stamps for the episode can be found below.

  • What is the Nervous System 5:00 Deja Vu 8:55
  • How War, Guns & Soap Shaped Our Understanding of the Brain 10:50
  • Jennifer Aniston Neurons 13:30
  • Sensations 14:30 Magnetic Sensing & Mating 16:10
  • Perceptions & The Spotlight of Attention 17:30
  • Multi-Tasking Is Real 18:30
  • Bottom-Up vs. Top-Down Control of Behavior 20:10
  • Focusing the Mind 21:15
  • Emotions + The Chemicals of Emotions 21:55
  • Antidepressants 24:30
  • Thoughts & Thought Control 27:40
  • Actions 28:35
  • How We Control Our Impulses 33:20
  • Neuroplasticity: The Holy Grail of Neuroscience 36:25
  • The Portal to Neuroplasticity 41:20
  • Accelerating Learning in Sleep 46:40
  • The Pillar of Plasticity 50:20
  • Leveraging Ultradian Cycles & Self Experimentation 55:00 

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, it's employees, guests and affiliates assume no liability for the application of the information discussed.

Jan 04, 2021
Welcome to the Huberman Lab Podcast
04:23

Welcome to the Huberman Lab Podcast, a new podcast from Dr. Andrew Huberman. 

Podcast can also be found on YouTube here: https://www.youtube.com/c/AndrewHubermanLab

My plan in creating this podcast is to discuss Neuroscience: how our brain and its connections with the organs of our body controls our perceptions, our behaviors, and our health. I will also discuss tools for measuring and changing how our nervous system works.

Upcoming episodes will cover: sleep and how to get better at sleeping, learning, dreaming, as well as motivation and focus and how to access more focus. We will also cover neuroplasticity, fear, and stress. Along the way I will discuss behavioral tools ("do's and don'ts"), and the role of nutrition, exercise, supplements, prescription drugs and electronic devices for measuring and changing the way our nervous systems work.

To suggest additional topics, please leave a review for the show along with a suggestion for desired topics. You can also head over to the YouTube Welcome Message (https://youtu.be/4b6bwcWK6GE) and enter suggestions in the comments section. I will shape the content of future podcasts accordingly.

Thank you for your interest in science!

-Andrew

Dec 21, 2020