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. Justin Sonnenburg, PhD, a professor of microbiology and immunology at Stanford University. We discuss how microbes in our gut impact our menta...
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Dr. Justin Sonnenberg, a Stanford professor and microbiome expert, explores the fascinating world of gut bacteria and its profound impact on human health. He discusses what constitutes a healthy microbiome, how modern industrialized lifestyles have depleted our microbial diversity, and shares groundbreaking research on dietary interventions. The conversation covers the science behind fermented foods, fiber consumption, the dangers of processed foods and artificial sweeteners, and practical strategies for optimizing gut health through diet and lifestyle choices.
- Understanding the Microbiome and Its Distribution
- Early Life Colonization and Development
Master the Creative Process | Twyla Tharp
Dec 08, 2025Twyla Tharp is a world-renowned dancer, choreographer and expert on the creative process. She explains how to achieve creative success by keeping a highly disciplined routine that ultimately allows yo...
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Essentials: The Science of Making & Breaking Habits
Dec 04, 2025In this Huberman Lab Essentials episode, I explain how to create lasting habits and break unwanted ones. I explain two habit-building systems: one aligned with daily rhythms and another based on a 21...
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Andrew Huberman explores the neuroscience and psychology of habit formation and breaking, explaining that up to 70% of our waking behavior is habitual. He introduces key concepts including limbic friction (the effort required to overcome resistance to action), task bracketing (neural mechanisms that lock in habits), and a phase-based system for organizing habits throughout the day. The episode provides practical protocols including a 21-day habit formation system and strategies for breaking unwanted habits by leveraging neuroplasticity.
- Understanding Habits and Neuroplasticity
- Limbic Friction: The Key to Understanding Habit Difficulty
Dr. Glen Jeffery, PhD, is a professor of neuroscience at University College London and a leading expert on how different colors (wavelengths) of light impact cellular, organ and overall health. He exp...
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Dr. Glenn Jeffrey, a neuroscience professor from University College London, discusses how different wavelengths of light impact mitochondrial health, cellular function, and overall longevity. He explains that long-wavelength light (red and infrared) can improve mitochondrial function and cellular health, while excessive short-wavelength light from LEDs may damage mitochondria. The conversation covers practical applications including vision improvement, blood sugar regulation, and the serious public health implications of modern indoor lighting environments.
- Understanding Light Wavelengths and Their Impact on Biology
- How Long-Wavelength Light Powers Mitochondria Through Water
Essentials: Using Hypnosis to Enhance Mental & Physical Health & Performance | Dr. David Spiegel
Nov 27, 2025Summary Preview
Dr. David Spiegel, Stanford professor of psychiatry, explains the science and clinical applications of hypnosis in this comprehensive discussion. He demystifies hypnosis as a state of highly focused attention that can be used therapeutically for pain, stress, trauma, sleep, and various mental health challenges. The conversation explores the neuroscience behind hypnosis, how it differs from stage hypnosis, assessment of hypnotizability, and practical applications including self-hypnosis techniques.
- Understanding Hypnosis: Beyond the Stage Show Myths
- The Neuroscience of Hypnosis: Brain Networks and Changes
Female Hormone Health, PCOS, Endometriosis, Fertility & Breast Cancer | Dr. Thaïs Aliabadi
Nov 24, 2025My guest is Dr. Thaïs Aliabadi, MD, board-certified OB/GYN, surgeon and leading expert in women's health. We discuss polycystic ovary syndrome (PCOS) and endometriosis, two very common yet frequently ...
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Dr. Taiz Aliabadi, a leading OBGYN and surgeon, discusses the widespread misdiagnosis of PCOS and endometriosis—the two leading causes of infertility affecting potentially 20%+ of women. She reveals why 90% of PCOS cases and most endometriosis cases go undiagnosed, explains how to recognize symptoms, and provides actionable protocols including supplements, lifestyle changes, and when to seek treatment. The conversation also covers fertility preservation, breast cancer screening, and why women's symptoms are routinely dismissed in healthcare.
- The Crisis of Misdiagnosis in Women's Health
- Understanding PCOS: Beyond the Misconceptions
Essentials: Science of Building Strong Social Bonds with Family, Friends & Romantic Partners
Nov 20, 2025In this Huberman Lab Essentials episode, I discuss the science of social connection and how we form meaningful bonds with others. I explore the neural basis for "social homeostasis"—our drive for a c...
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Matt Abrahams, a Stanford communication expert, shares comprehensive strategies for improving both public speaking and one-on-one communication. The conversation covers managing anxiety, structuring messages effectively, avoiding common pitfalls like memorization, and developing presence. Abrahams emphasizes that effective communication is less about perfection and more about authenticity, preparation, and being present in the moment. He provides actionable techniques ranging from breath work to storytelling frameworks that anyone can implement immediately.
- The Evolutionary Roots of Speaking Anxiety
- Building Credibility Through Connection, Not Credentials
In this Huberman Lab Essentials episode, my guest is Dr. Jack Feldman, PhD, a Distinguished Professor of Neurobiology at the University of California, Los Angeles, and a leading expert in the science ...
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Dr. Jack Feldman, a leading neuroscientist specializing in respiration, discusses the fundamental mechanisms of breathing, the pre-Bötzinger complex discovery, and the profound connections between breath and brain function. He covers physiological sighs, breathing practices backed by rodent studies showing reduced fear responses, and the cognitive benefits of magnesium threonate supplementation. The conversation bridges basic neuroscience with practical applications for mental health, cognitive enhancement, and longevity.
- Mechanics of Breathing and the Diaphragm
- Evolutionary Advantage of the Diaphragm
My guest is Dr. Jennifer Groh, PhD, professor of psychology and neuroscience at Duke University. She explains how our brain encodes sights and sounds and integrates them so we can navigate and underst...
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Dr. Jennifer Groh, a professor of psychology and neuroscience at Duke University, explores how the brain integrates sensory information—particularly vision and hearing—to create our experience of the world. The conversation delves into sound localization, the dynamic nature of sensory maps in the brain, multisensory integration, and ultimately arrives at a fascinating theory of what thoughts actually are: simulations run using our sensory-motor brain infrastructure. The discussion also covers practical applications for focus, attention, and cognitive performance.
- Sound Localization and the Superior Colliculus
- How We Localize Sound: Physics and Computation
In this Huberman Lab Essentials episode, I explore the neuroscience of fear and trauma and how to effectively process and eliminate traumatic responses. I explain why successful fear treatment requir...
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This Huberman Lab Essentials episode provides a comprehensive exploration of the neuroscience of fear and trauma, including PTSD. Dr. Andrew Huberman explains the biological circuits underlying fear responses, how traumatic memories form, and various evidence-based approaches to treating fear and trauma—from behavioral therapies to drug treatments and breathing protocols. The episode emphasizes that eliminating fear requires both extinguishing the original response and replacing it with new positive associations.
- The Biology of Fear: Core Neural Circuits
- The Amygdala and Threat Reflex System