Huberman Lab
The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works. Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets. In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.
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Recent Episodes
In this Huberman Lab Essentials episode, my guest is Dr. Susanna Søberg, PhD, a metabolic scientist who trained at the University of Copenhagen and an expert in the effects of cold and heat exposure o...
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Dr. Susanna Soberg, a leading researcher in cold thermogenesis, discusses her groundbreaking research on deliberate cold and heat exposure. She reveals optimal protocols for metabolic health, explaining how brown fat activation, insulin sensitivity, and inflammation reduction occur through temperature variation. Her key finding - the 'Soberg Principle' of ending on cold - maximizes metabolic benefits by forcing the body to generate its own heat for hours afterward.
- Understanding Cold Shock and Optimal Cold Exposure
- Cold Receptors, Brown Fat, and Metabolic Activation
Robert Greene is a bestselling author on human nature, individual expression and growth. He explains the sublime and how to access it: in relationships, work, through observation, expression and more....
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Robert Greene discusses his new book 'The Law of the Sublime,' exploring how to experience life more deeply through heightened perception, sensory awareness, and connection to the non-human world. The conversation covers childhood memories, time perception, love, death, and practical exercises for accessing transcendent experiences in daily life. Greene emphasizes that the sublime isn't reserved for elite experiences but is accessible to everyone through intentional practice and presence.
- Finding Your Life's Task: Excavating Childhood Experiences
- Defining the Sublime: Expanding Consciousness Beyond Daily Routines
In this Huberman Lab Essentials episode, my guest is Dr. Noam Sobel, PhD, a Professor of Neurobiology at the Weizmann Institute of Science and an expert on the human sense of smell. We discuss how the...
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In this Huberman Lab Essentials episode, Dr. Andrew Huberman speaks with Dr. Noam Sobel, a leading expert in olfaction and chemosensation. The conversation explores the remarkable sophistication of human smell, from the basic anatomy of the olfactory system to groundbreaking discoveries about chemical communication between people. They discuss how humans constantly sample their own and others' body odors, how emotional tears contain chemical signals that lower testosterone, the science of "click friendships" and body odor similarity, and cutting-edge work on digitizing smell. The episode reveals that humans are far more olfactory than commonly believed, using smell to navigate social interactions, form bonds, and communicate non-verbally.
- The Architecture of the Olfactory System
- Handshaking as Olfactory Sampling Behavior
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...
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Ross Edgley, British ultra-endurance athlete known for swimming around Great Britain and other extreme feats, discusses the psychology and neuroscience of motivation, resilience, and pushing through extreme physical and mental challenges. The conversation explores various motivational drivers, the role of brain structures like the anterior mid-cingulate cortex, training methodologies, and the philosophical frameworks that enable sustained effort through seemingly impossible tasks.
- Early Origins of Drive and the 10-Year-Old Ross
- Evolution of Motivation: From Ego to Purpose
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 sing...
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In this Huberman Lab Essentials episode, Dr. Andrew Huberman provides a comprehensive framework for developing a rational supplementation protocol. He emphasizes that supplements should be layered on top of behavioral tools and nutrition, not used as replacements. The episode covers foundational supplements (vitamins, minerals, adaptogens), sleep support, hormone optimization, and cognitive enhancement, with specific guidance on dosages, timing, and how to systematically test individual ingredients to find what works best for each person.
- The Foundation: Behavioral Tools and Nutrition Come First
- The Ideal Supplementation Protocol: Three Key Questions
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 ...
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Dr. Jared Diamond, Pulitzer Prize-winning author and professor emeritus at UCLA, discusses his latest book on leadership across political, religious, business, and sports domains. Drawing from his extensive research and personal experiences, Diamond challenges common assumptions about leaders, revealing that charisma is just one of 37 ways to be effective. He explores how individual leaders impact history, from Hitler's near-death experiences to John Wooden's basketball philosophy, while weaving in insights from his diverse career spanning physiology, ornithology, geography, and history.
- The Myth of Charisma: Multiple Paths to Leadership
- Hitler's Near Misses: How Close History Came to Being Different
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 usi...
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Dr. Matthew McDougall, a neurosurgeon at Neuralink, discusses the possibilities and limitations of brain-machine interfaces with Andrew Huberman. The conversation covers Neuralink's mission to help quadriplegics regain digital freedom, the safety and ethics of neural implants, animal research considerations, and the long-term vision for human cognitive augmentation. Dr. McDougall provides insights into modern neurosurgical techniques, the role of robotics in brain surgery, and his personal commitment to the technology through his own RFID implant.
- Understanding the Brain as Functional Modules
- Neuralink's Mission and Initial Goals
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 ...
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Dr. Scott Konosky, a professor of human and evolutionary biology at USC, discusses the intricate relationships between diet, memory, and brain function. The conversation covers GLP-1 drugs and their mechanisms, the impact of sugar and processed foods on hippocampal memory, the gut-brain connection via the vagus nerve, microbiome influences on cognition, and the role of reward systems in food intake. Konosky emphasizes how dietary choices during development can have lasting effects on memory and cognitive function, while also exploring the neurobiological basis of hunger, satiety, and food cravings.
- GLP-1 Drugs: Mechanisms and Effects
- Artificial Sweeteners and Development
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...
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Dr. Elissa Epel joins Andrew Huberman to explore the science of stress, its effects on aging and health, and evidence-based strategies for building stress resilience. The conversation covers different types of stress responses, how chronic stress accelerates cellular aging, the role of mitochondrial health in mood regulation, and practical tools for managing both acute and chronic stressors through mindset shifts, radical acceptance, and stress resilience practices.
- Understanding Different Forms of Stress
- Three Strategies for Managing Overthinking
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 differenc...
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Dr. Beth Shapiro, evolutionary biologist and Chief Scientific Officer at Colossal Biosciences, discusses the science and ethics of de-extinction—bringing back extinct species like woolly mammoths, dodo birds, and dire wolves. She explains how ancient DNA sequencing, genetic engineering, and synthetic biology are being used not just for de-extinction but also for preserving living endangered species. The conversation covers species concepts, human evolution, reproductive biology, genetic modification ethics, and how these technologies could reshape ecosystems and human health.
- Species Concepts and Ancient DNA
- How Ancient DNA Works and Its Limits
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, includ...
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In this Huberman Lab Essentials episode, Dr. Andrew Huberman provides a comprehensive toolkit for improving focus and concentration based on peer-reviewed neuroscience. He covers the neurochemical foundations (epinephrine, acetylcholine, and dopamine), behavioral protocols including meditation and visual focusing exercises, nutritional strategies, cold exposure, and targeted supplementation. The episode emphasizes that focus is a trainable skill requiring gradual warm-up periods and repeated practice, with tools ranging from zero-cost behavioral techniques to evidence-based supplementation.
- Understanding the Neuroscience of Focus: The Arrow Model
- Sleep and Ultradian Cycles: The Foundation for Focus
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,...
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A wide-ranging conversation exploring consciousness, plant intelligence, psychedelics, and the relationship between humans and nature. Michael Pollan shares insights from his extensive research on psychedelics, food systems, and his latest work on consciousness, discussing everything from plant sentience and the microbiome to the future of psychedelic medicine and our understanding of what it means to be conscious.
- The Mystery of Consciousness and Self
- Plant Intelligence and Cross-Species Communication
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 m...
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Dr. Andy Galpin joins Andrew Huberman to discuss the science and practice of strength and hypertrophy training. The episode covers why these training modalities are essential for everyone—not just athletes—particularly for combating neuromuscular aging and maintaining functionality throughout life. Dr. Galpin provides detailed, actionable protocols including the '3-to-5' method for strength, explains the distinction between training for strength versus size, and offers practical guidance on exercise selection, volume, frequency, and progression that can be applied by beginners and advanced trainees alike.
- Why Strength and Hypertrophy Training Matter for Everyone
- Core Training Principles: The Non-Negotiables
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...
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Dr. Chris Thompson, Chief of Interventional Gastroenterology at Mass General Brigham and Harvard Medical School professor, provides an in-depth discussion of gut health, metabolic disease, and innovative treatments for obesity and diabetes. He explains the digestive tract's structure and function, the importance of gut health markers like fiber intake and microbiome diversity, and cutting-edge endoscopic procedures that offer alternatives to traditional surgery. The conversation covers GLP-1 medications, gut hormone mechanisms, the sequence of metabolic dysregulation, and emerging technologies including gene therapy and AI-assisted procedures.
- The Gut Microbiome and Fiber's Critical Role
- Anatomy and Function of the Digestive Tract
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 ...
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Dr. Andy Galpin joins Andrew Huberman to discuss comprehensive fitness assessment and training principles. This episode provides a systematic framework for evaluating nine key components of physical fitness, from movement quality to VO2 max. Dr. Galpin offers practical, cost-effective testing protocols that anyone can perform to identify their strengths and weaknesses, establish training priorities, and ensure long-term health and performance across the lifespan.
- The Two Pillars of Exercise Goals: Aesthetics and Functionality
- The Nine Adaptations Framework for Complete Fitness
The Art of True Happiness | Dr. Arthur Brooks
Sep 14, 2026Dr. 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 happines...
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In this comprehensive conversation, Dr. Arthur Brooks shares his research-based framework for human happiness, breaking it down into three essential macronutrients: enjoyment, satisfaction, and meaning. He discusses how understanding the difference between pleasure and enjoyment, recognizing our 'idols' (money, power, pleasure, or fame), and balancing animal impulses with moral aspirations can lead to a more fulfilling life. The discussion delves into the neuroscience of happiness, the importance of suffering, faith and spirituality, and practical protocols for living a meaningful existence.
- The Three Macronutrients of Happiness
- Enjoyment vs. Pleasure: The Animal Impulse and Moral Aspiration
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, ...
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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 mitocho...
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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 architectu...
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Dr. Gina Poe, a neurobiology expert, reveals the intricate architecture of sleep and its vital functions for brain health, memory consolidation, and emotional processing. The conversation explores the different sleep stages, the critical role of timing and consistency in sleep schedules, and how the brain's unique states during sleep enable memory formation, creativity, and trauma processing through mechanisms like the glymphatic washout system and locus coeruleus regulation.
- The Architecture of Sleep: Understanding Sleep Stages
- First Four Hours: Memory Consolidation and Growth Hormone
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, freein...
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In this comprehensive discussion about education and learning, Joe Limont, principal of Alpha School, shares how a revolutionary approach to education combines AI-powered personalized learning with human-centered development to help students learn 10 times faster while actually loving school more than vacation. The conversation explores how Alpha School achieves top 1% academic performance in just 2 hours per day, freeing up time for life skills development, entrepreneurship, and building projects that unlock each child's potential regardless of their starting point or family income.
- The Crisis in Modern Education and Alpha School's Revolutionary Approach
- The Science of Learning: Why AI Tutoring Works 10X Faster