Huberman Lab

Ross Edgley is a British ultra-endurance athlete and author known for completing extraordinary athletic feats by tapping into diverse sources of motivation and resilience. We discuss the psychological and biological forces that allow people to persevere through extreme challenges. Then we cover how to dynamically update your sense of purpose, emotions, philosophy, and personal narratives to expand...

In this Huberman Lab Essentials episode, I explain how to develop a rational supplementation protocol tailored to your specific needs, nutrition and budget. I discuss foundational supplements and single-ingredient supplements for sleep, hormone support and cognitive enhancement and focus, including how to test individual ingredients, choose appropriate dosages and cycle certain compounds. I also e...

Dr. Jared Diamond, PhD, is a Pulitzer Prize-winning author, physiologist, evolutionary biologist and Professor at UCLA. We discuss the surprising and often chance events that shaped human history and leadership in politics, religion, business and athletics. As one of the most influential public-facing scholars of the last 100 years, Dr. Diamond also shares his advice on how to pursue a career and...

In this Huberman Lab Essentials episode, my guest is Dr. Matthew MacDougall, a neurosurgeon at Neuralink. We discuss how brain-machine interfaces could help people with paralysis control computers using their intended movements, and how robotic surgery enables the placement of tiny electrodes in the brain. We also explore advances in brain tumor surgery, implant safety, how the brain and software...

Dr. Scott Kanoski, PhD, is a Professor of Human and Evolutionary Biology and Neurobiology at the University of Southern California. We discuss how different foods impact memory and cognitive function as well as cravings. We also discuss how GLP-1 drugs work to control hunger in the brain and body, the role of the gut microbiome, and the effects of artificial and low calorie sweeteners on hunger an...

In this Huberman Lab Essentials episode, my guest is Dr. Elissa Epel, PhD, a Professor of Psychiatry and Behavioral Sciences at the University of California, San Francisco (UCSF). We discuss how acute and chronic stress affect the body and brain, including their links to cellular aging and mitochondrial health. We also explain tools to reduce rumination, reframe stress as a challenge and build res...

Dr. Beth Shapiro, PhD, is an evolutionary biologist and Chief Science Officer at Colossal Biosciences. Her work focuses on de-extinction and wildlife conservation efforts. We discuss genetic differences among humans, and how ancient DNA and modern embryology are being used to de-extinct and protect woolly mammoths, dodo birds, and dire wolves, as well as to help conserve endangered species. We als...

In this Huberman Lab Essentials episode, I explain how the neurochemicals epinephrine, acetylcholine and dopamine contribute to focus and concentration. I discuss tools for improving attention, including sleep, sound, structured work sessions, nutrition, caffeine and deliberate cold exposure. I also describe a brief daily meditation and visual focus exercises that train your ability to refocus whe...

Michael Pollan is a renowned author, journalist and professor at UC Berkeley. He is best known for his influential works on how humans and plants have shaped each other at the level of food, medicine, health, and culture. In this episode we discuss consciousness—what it is and how the recognition between our self vs others contributes to-- but also can impair, certain aspects of conscious experien...

In this Huberman Lab Essentials episode, I revisit episode 2 of my six-part guest series with Dr. Andy Galpin, PhD, an exercise scientist and expert in human performance. We discuss how strength and muscle growth (hypertrophy) differ and why resistance training is important for maintaining physical function as we age. We also explain how to build effective training programs using progressive overl...

Dr. Chris Thompson, MD, Professor of Medicine at Harvard Medical School, Chief of Interventional Gastroenterology at Mass General Brigham in Boston, and Co-Director of the Center for Weight Management and Wellness, is a world-renowned expert on gastroenterology, metabolism, nutrition, and obesity medicine. He explains how your GI tract regulates hunger, fullness, and blood sugar, as well as the gu...

In this Huberman Lab Essentials episode, my guest is Dr. Andy Galpin, PhD, an exercise physiologist. We revisit the first episode of his Huberman Lab Guest Series to discuss the nine major components of physical fitness and how to assess your abilities. We explain practical tests for movement quality, power, strength, muscle mass and endurance, including grip strength, push-ups and VO2 max. We als...

Dr. Arthur Brooks, PhD, professor at Vanderbilt University and senior fellow at Harvard Business School, is an expert on the science of happiness. He shares the three “macronutrients” of true happiness and tools for you to understand what specifically is in the way of you accessing more happiness and a sense of purpose. Dr. Brooks’ work goes beyond stories and observations by offering potent self-...

In this Huberman Lab Essentials episode, my guest is Dr. Oded Rechavi, a professor at Tel Aviv University who studies genetics, epigenetics and the inheritance of acquired traits. We discuss how DNA, RNA and epigenetic mechanisms determine what information can pass between generations, and why acquired traits are generally not thought to be inherited. We also explain research in C. elegans showing...

Dr. Jared Rutter, PhD, Professor of Biochemistry at the University of Utah and Howard Hughes Medical Institute Investigator, is a leading expert on mitochondria and metabolism. He explains how mitochondria produce the energy for your cells to work but also how they regulate cell growth and replication and thereby contribute to health and disease. We also discuss how mitochondria are linked to agin...

In this Huberman Lab Essentials episode, my guest is Dr. Gina Poe, PhD, a Professor of Integrative Biology and Physiology at the University of California, Los Angeles (UCLA). We discuss the architecture of sleep and how each stage supports distinct functions, including memory consolidation, creativity, brain restoration, and emotional processing. We also explain science-supported tools to improve...

My guest is Joe Liemandt, technology entrepreneur and principal of Alpha School, a K-12 model that uses AI and individualized learning to help students master academics in just two hours a day, freeing the rest of their time to build businesses, conduct experiments, engage with their communities, and develop practical life skills. We discuss Alpha’s promising results, tools parents and educators c...

In this Huberman Lab Essentials episode, my guest is Dr. Chris Palmer, MD, a board-certified psychiatrist and Assistant Professor of Psychiatry at Harvard Medical School. We explain how nutrition and metabolism directly affect mental health, including the biological mechanisms underlying these effects. We also discuss how carbohydrate restriction, ketogenic diets and fasting can improve mood, ener...

Dr. Masud Husain is a Professor of Neurology & Cognitive Neuroscience at the University of Oxford and a leading expert on the science of motivation, apathy, and neurological diseases. We discuss how dopamine and specific brain circuits shape motivation, including how the brain weighs the trade-off between effort vs reward when deciding what goals to pursue. Dr. Husain also explains practical t...

In this Huberman Lab Essentials episode, my guest Rick Rubin, world-renowned music producer and author of The Creative Act: A Way of Being, and I discuss how to access creativity by noticing ideas, trusting your taste and staying fully present with the work. Rick explains the phases of the creative process and how focus, disengagement, self-doubt, deadlines and meditation can support original work...

Get tickets to Huberman Lab live events: https://www.hubermanlab.com/events Pre-order Andrew's book Protocols: https://protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman Function: https://functionhealth.com/huberman Helix Sleep: https://helixsleep.com/huberman LMNT: https://drinklmnt.com/huberman Rorra: https://rorra.com/huberman Timestamps (00:00:00) Ralph Adolphs (00:...

In this Huberman Lab Essentials episode, my guest is Dr. Sara Gottfried, M.D., a Harvard-trained, board-certified gynecologist and expert in female hormone health. We discuss the key biomarkers women should track at each stage of life and how cortisol, thyroid hormone, estrogen, progesterone, and testosterone shape energy, mood, metabolism, and long-term disease risk. We also discuss PCOS, the ris...

Dr. Fei-Fei Li, PhD, is a professor of computer science at Stanford University and a pioneer and expert in artificial intelligence (AI). We discuss how AI can be used safely and effectively to extend human capabilities – not just to search for information but specifically to increase human intelligence and creativity. We also discuss how humans collaborating with AI and robots stand to positively...

In this Huberman Lab Essentials episode, I explain how key neuromodulators shape motivation, energy, focus and mood throughout the day. I also describe a toolkit of science-supported behavioral, nutritional and supplement-based strategies to increase baseline levels for each neuromodulator, which can be modified to support your specific health and performance goals. Read the episode show notes at...

My guest is Dr. Matthew (Max) Krummel, PhD, professor at UCSF and one of the world’s leading immunologists. We discuss how your immune system works and how sleep, emotions, and even memories shape immune function. We also explore thymus function, its role in autoimmunity, and its potential role in combating cancer. And we discuss how the type and timing of immunization can impact health. This epis...