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
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 imm...
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Dr. Max Crummel, a leading immunologist from UCSF, provides a comprehensive exploration of the immune system's complexity and modern understanding. The discussion spans from basic immune function to cutting-edge cancer immunotherapy, vaccine science, and the surprising connections between brain states and immune responses. Crummel offers nuanced perspectives on controversial topics like vaccine hesitancy while emphasizing the importance of scientific curiosity, public education, and the reality that biological systems are far more complex than simple interventions might suggest.
- The Evolving Understanding of the Immune System
- Immune Development: Early Life and Aging
In this Huberman Lab Essentials episode, my guest is Jocko Willink, a retired U.S. Navy SEAL officer, author and host of the Jocko Podcast. We discuss why discipline, rather than motivation, is the re...
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Jocko Willink discusses the fundamental principles of discipline, leadership, and mental resilience that shaped his military career and personal philosophy. He explores how detachment serves as a leadership superpower, the role of action in overcoming adversity, and practical methodologies for maintaining balance in high-pressure situations. Throughout the conversation, Willink emphasizes that discipline trumps motivation, and shares tactical approaches for managing emotions, leading teams through wins and losses, and developing resilience through deliberate discomfort.
- Generators vs. Projectors: Understanding Impact and Control
- Energy, Exercise, and the Alarm Clock Mindset
Your Top Health Questions Answered
Jul 27, 2026I answer questions submitted by listeners about topics ranging from how to ensure great sleep after nighttime exercise, effective no-caffeine pre-workouts (that also improve your sleep quality), neuro...
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In this Q&A episode, Andrew Huberman answers listener questions covering late-night workout strategies, morning sunlight protocols, optimization culture, memory enhancement, smell improvement, fertility nutrition, perimenopause anxiety, wedding timing based on circadian biology, post-surgery recovery, and finding one's passion. He provides science-backed guidance on each topic while emphasizing the importance of individual variation and avoiding over-optimization.
- Pre-Workouts for Late Night Training Without Sleep Disruption
- Morning Sunlight: Western vs Eastern Exposure
Essentials: Using Meditation to Focus, View Consciousness & Expand Your Mind | Dr. Sam Harris
Jul 23, 2026In this Huberman Lab Essentials episode, my guest is Dr. Sam Harris, PhD, a neuroscientist, bestselling author, and world-renowned meditation teacher whose work focuses on consciousness, ethics, and r...
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Dr. Sam Harris joins Andrew Huberman to explore the nature of consciousness, self, and meditation. This deep philosophical and neuroscientific conversation examines why the self is an illusion, how meditation can reveal the true nature of consciousness, and why most people spend their lives trapped in thought without realizing it. Harris explains how psychedelics and meditation practice can help break through this illusion and achieve psychological freedom, while discussing the relationship between attention, mindfulness, and genuine happiness.
- The Illusion of Self and the Problem of Duality
- The Mechanics of Thought and Internal Dialogue
Dr. Tommy Wood, BM, BCh, PhD, is a professor of neuroscience at the University of Washington and an expert on brain health, neuroplasticity, and cognitive performance. Dr. Wood explains how to use spe...
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Dr. Tommy Wood, a neuroscience researcher and medical doctor, discusses the science of neuroplasticity and brain health optimization across the lifespan. The conversation covers how different types of exercise uniquely impact brain structure and function, the importance of 'clutch states' over flow states for performance, nutritional interventions for cognitive health, and evidence-based protocols for accelerating learning and preventing cognitive decline. Wood emphasizes that neuroplasticity is primarily about strengthening and pruning synaptic connections rather than generating new neurons, and that challenging oneself with novel, complex skills is essential for maintaining brain function with age.
- Exercise Types and Their Unique Brain Benefits
- Clutch States vs Flow States: Redefining Peak Performance
In this Huberman Lab Essentials episode, I explain the biology, symptoms and types of bipolar disorder (sometimes called bipolar depression), a condition characterized by extreme, maladaptive shifts i...
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This episode of Huberman Lab Essentials provides a comprehensive exploration of bipolar disorder, covering its clinical presentation, diagnostic criteria, underlying neurobiology, and treatment approaches. Dr. Huberman examines the distinction between bipolar I and II, discusses the remarkable history of lithium as a treatment, and explores both established and emerging therapeutic interventions. The episode emphasizes the serious nature of bipolar disorder, including its 20-30 times greater suicide risk, while also acknowledging interesting correlations between certain aspects of mania and creativity in eminent individuals.
- Introduction to Bipolar Disorder and Its Serious Nature
- Bipolar I: Diagnostic Criteria and Manic Episodes
Dr. Alan Castel, PhD, is a professor of psychology at the University of California, Los Angeles (UCLA) and one of the world's foremost experts on human memory and cognitive aging. We discuss what scie...
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Dr. Alan Castel, a UCLA psychology professor and memory expert, discusses the science of memory across the lifespan, revealing how aging affects cognition and what determines successful aging. He challenges common assumptions about memory decline, introduces research on 'super-agers,' and provides practical strategies for maintaining and even improving cognitive function as we age. The conversation explores how memory works, why we forget, the role of curiosity and purpose, and how psychological factors like attitude and social connection powerfully influence cognitive aging.
- How Memory Actually Works: Reconstruction Over Recording
- Learning Through Failure: The Power of Retrieval Practice
In this Huberman Lab Essentials episode, I explain the biology and psychology of obsessive-compulsive disorder (OCD) and describe the neural circuitry behind repetitive "thought-action loops," includi...
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In this Huberman Lab Essentials episode, Dr. Andrew Huberman provides a comprehensive deep dive into obsessive-compulsive disorder (OCD), covering its prevalence, underlying neural mechanisms, and evidence-based treatments. He explores the corticostriatal-thalamic loop that generates OCD symptoms, explains why compulsions paradoxically strengthen obsessions, and evaluates the effectiveness of various treatments including cognitive behavioral therapy, SSRIs, TMS, cannabis, and supplements. The episode emphasizes that OCD affects 2.5-4% of the population and ranks as the seventh most debilitating illness globally.
- Understanding OCD: Definition and Impact
- Three Main Categories of OCD
Cesar Millan is a world-renowned dog behavior expert. We discuss how to adjust your energy and behavior to ensure your dog is calm and happy and always follows your lead. Cesar shares specific tools f...
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Andrew Huberman sits down with renowned dog trainer Cesar Millan (the Dog Whisperer) for an illuminating conversation that transcends dog training to explore human psychology, energy, relationships, and spirituality. Millan reveals how mastering the principles of dog behavior—centered on energy, instinct, and calm confidence—can transform not just our relationships with animals, but our entire approach to life, work, and human connections. The discussion emphasizes that dogs respond to energy and actions rather than words, and that successful dog ownership requires humans to practice silence, calmness, and confidence before offering affection.
- The Foundation: Energy, Spirit, and State of Mind
- No Touch, No Talk, No Eye Contact: The Meeting Ritual
In this Huberman Lab Essentials episode, my guest is Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine, and an expert in hormone optimization. We discuss scien...
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This comprehensive discussion with Dr. Kyle Gillette covers male hormone optimization across the lifespan, from puberty through middle age. The conversation explores essential lifestyle factors, blood work markers, supplementation strategies, and medical interventions for optimizing testosterone and related hormones. Dr. Gillette provides specific protocols for exercise, nutrition, and supplementation while addressing common concerns about hormone replacement therapy, hair loss treatments, and prostate health.
- Foundation of Male Hormone Health and Blood Work Essentials
- Nutrition and Diet for Hormone Optimization
Ido Portal is a world-renowned movement coach who has developed specific practices anyone can use to greatly evolve their mental and physical health, and even gain clearer self-understanding. We discu...
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Ido Portal returns to explore the profound intersection of movement, awareness, and consciousness. This conversation delves into the practice of will versus discipline, the importance of transitions and liminal states, and how playfulness can unlock deeper transformation than forcing through challenges. Portal shares insights on developing bodily resolution, emotional granularity, and the meta-technique that allows athletes to adapt fluidly to chaos. The discussion challenges conventional fitness paradigms and reveals how life itself is a school for practice, where subtle moments of freshness can catalyze irreversible change.
- Discipline, Will, and the Art of Practice
- Liminal States and Sleep Transitions
Essentials: The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton
Jun 25, 2026In this Huberman Lab Essentials episode, my guest is Dr. Layne Norton, PhD, an expert in nutrition, fat loss, and metabolism. We discuss the science of energy balance and utilization, including practi...
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Dr. Lane Norton, a PhD scientist specializing in nutrition and fitness, provides an in-depth discussion on energy balance, weight management, protein intake, diet strategies, and supplements. He emphasizes evidence-based approaches over dietary dogma, explaining how calories work, the importance of protein distribution, the realities of artificial sweeteners and seed oils, and practical strategies for sustainable body composition changes. Norton stresses that success comes from consistent hard work rather than optimization hacks, and advocates for sustainable dietary patterns over extreme approaches.
- Energy Balance and Metabolism Fundamentals
- Weight Loss Strategy and Measurement
Dr. Paul Eastwick, PhD, is a professor of psychology at the University of California, Davis, and a leading expert on the modern science of mate selection in humans. We discuss what people actually loo...
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Dr. Paul Eastwick, a psychology professor at UC Davis, challenges conventional wisdom about attraction, dating, and relationships with surprising research findings. His data reveals that many popular beliefs about mate selection are wrong: both men and women prefer younger partners, physical attractiveness matters equally to both sexes, and compatibility develops through shared experiences rather than matching traits. The conversation explores how online dating selects for superficial qualities, why spending time in small groups is crucial for forming relationships, and how perceived similarity matters more than actual similarity in successful partnerships.
- The Marketplace Myth: Why Initial Attraction Isn't Everything
- Junior High Dynamics and the Maturation of Attraction
In this Huberman Lab Essentials episode, I explain the biology of flexibility and discuss the organ systems that shape range of motion and limb flexibility. I also discuss different types of stretchin...
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Andrew Huberman explores the science of flexibility and stretching, breaking down the neural, muscular, and connective tissue components involved. He explains how the nervous system controls muscle function through motor neurons and sensory feedback loops, then examines different stretching methods—dynamic, ballistic, static, and PNF—to determine which are most effective for increasing range of motion. The episode emphasizes that static stretching at low intensity is superior for long-term flexibility gains, requiring just 5 minutes per week per muscle group. Huberman also discusses the insula and von Economo neurons' role in pain tolerance and how yoga practitioners develop enhanced brain structures for managing discomfort.
- The Neuromuscular System and Flexibility Fundamentals
- Von Economo Neurons and the Brain's Role in Overcoming Discomfort
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Former Navy SEAL Andy Stumpf shares practical tools for navigating everyday life and extreme challenges, drawing from his experiences in special operations and high-risk wingsuit flying. The conversation explores discipline, time perception, mental health, suicide prevention, and the importance of small daily choices. Stumpf discusses his book 'Drown Proof' and offers insights on the influence vs. concern framework, the price of success, and finding purpose after military service.
- The Harder Choice: Small Decisions That Shape Your Life
- Circle of Influence vs. Circle of Concern: A Life-Changing Exercise
In this Huberman Lab Essentials episode, I discuss science-supported tools to improve sleep by supporting a healthy circadian rhythm using key behaviors and environmental cues. I explain specific morn...
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In this Huberman Lab Essentials episode, Dr. Andrew Huberman provides a comprehensive guide to optimizing sleep through science-based behavioral tools. He explains how light exposure, temperature, exercise, caffeine timing, and nutrition work together to regulate our circadian rhythms. The episode is structured around three critical periods in each 24-hour cycle, with specific protocols for each period to maximize wakefulness during the day and sleep quality at night.
- The Foundation: Morning Light and Cortisol Timing
- The Critical Asymmetry: Why Timing Matters for Light Exposure
Eating for Better Sleep & Foods that Improve Metabolic Health | Dr. Marie-Pierre St-Onge
Jun 08, 2026Dr. Marie-Pierre St-Onge, PhD, is a professor of nutritional medicine at Columbia University School of Medicine and an expert on the bidirectional relationship between nutrition and sleep. We discuss ...
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Dr. Marie-Pierre Saint-Onge, a professor of nutritional medicine at Columbia University, discusses the bidirectional relationship between sleep and nutrition. The conversation explores how sleep deprivation impacts food choices and hunger hormones differently in men and women, how specific nutrients and meal timing affect sleep quality, and practical strategies for optimizing both diet and sleep for better metabolic health. Key topics include the thermic effect of different foods, the importance of fiber for deep sleep, eating windows, and the role of saturated fats and refined carbohydrates in sleep disruption.
- Sex Differences in Sleep Deprivation and Hunger
- Diet Quality Impacts Sleep Architecture
In loving memory of Nolan Williams (1982-2025): https://stan.md/3Qle2zp In this Huberman Lab Essentials episode, my guest is Dr. Nolan Williams, MD, a triple board-certified psychiatrist and neurol...
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Dr. Nolan Williams, a dual-trained neurologist and psychiatrist from Stanford, discusses the latest innovations in treating depression and PTSD. The conversation explores how depression is the most disabling condition worldwide, the shift from chemical imbalance theories to circuit-based psychiatry, and groundbreaking treatments including transcranial magnetic stimulation (TMS), psychedelics like psilocybin and MDMA, ketamine, ibogaine, and the revolutionary Stanford Neuromodulation Therapy (SNT) protocol that can achieve remission in depression within 1-5 days.
- Depression as a Global Disability and Brain-Heart Connection
- TMS as Exogenous Cognitive Control and Spontaneous Mindfulness
Dr. Abud Bakri, MD, is a board-certified internal medicine physician and expert in the science and clinical use of peptides. We discuss the history, uses, sourcing and safety of BPC-157, GHK-Cu, pinea...
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This comprehensive episode features Dr. Abud Bakri, an internal medicine physician and peptide expert, providing an in-depth exploration of peptides ranging from FDA-approved GLPs (like Ozempic) to research compounds like BPC-157. The discussion covers the science, safety profiles, regulatory landscape, sourcing considerations, and practical applications of various peptides including growth hormone secretagogues, thymic peptides, and bioregulators. Dr. Bakri offers unique clinical insights while emphasizing the importance of proper medical supervision and understanding the distinction between peptides with known receptors versus those without.
- Introduction to Peptides: Categories and Basic Biology
- BPC-157: Origins, Mechanisms, and Clinical Potential
In this Huberman Lab Essentials episode, I explain the neuroscience of grief, including how the brain maps relationships across three dimensions — space, time, and closeness — and why losing someone r...
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In this Huberman Lab Essentials episode, Dr. Andrew Huberman explores the neuroscience and psychology of grief, explaining how our brains map relationships through three dimensions: space, time, and closeness. He discusses how grief is fundamentally a remapping process where we must maintain emotional attachment while uncoupling it from spatial and temporal expectations. The episode covers the neurobiological mechanisms underlying grief, including the role of oxytocin and cortisol, and provides evidence-based tools for navigating the grieving process adaptively, emphasizing the importance of rational grieving practices, sleep regulation, and maintaining emotional connections while accepting new reality.
- The Three-Dimensional Map of Relationships
- Understanding Grief as Neural Remapping