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
Jeff Cavaliere, MSPT, CSCS, is a physical therapist and certified strength and conditioning specialist and one of the world's leading public educators on resistance training to build muscle size and s...
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Andrew Huberman and Jeff Cavalier discuss the critical but often overlooked aspects of training that enable longevity and pain-free movement. They cover essential exercises for strengthening the lower back, glutes, shoulders, neck, and feet, explaining how these 'small things' are actually fundamental for maintaining function as you age. The conversation includes practical training splits, nutrition philosophy, and strategies for sustainable fitness that work with real-life constraints.
- The Small Things That Make the Big Things Possible
- Essential Lower Back and Glute Strengthening
In this Huberman Lab Essentials episode, my guest is Dr. Eddie Chang, MD, a neurosurgeon and Chair of the Department of Neurological Surgery at the University of California, San Francisco (UCSF). We d...
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In this essential episode, Dr. Andrew Huberman sits down with Dr. Eddie Chang, a pioneering neurosurgeon specializing in speech and language neurobiology. They explore the intricate brain mechanisms behind speech production, the remarkable differences between speech and language processing, and Dr. Chang's groundbreaking work developing brain-machine interfaces that restore communication to paralyzed patients. The conversation covers everything from the mechanics of vocal production to the ethical implications of augmentation technologies and practical insights into conditions like stuttering.
- The Neurobiology of Speech vs. Language
- The Anatomy of Voice Production
How to Overcome Social Anxiety | Dr. Nick Epley
May 18, 2026Dr. Nick Epley, PhD, is a professor of behavioral science at the University of Chicago and a leading expert on the science of social connection. We discuss how seemingly small daily interactions with ...
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Dr. Nick Epley, a behavioral scientist at the University of Chicago, discusses the science of social connection and how we systematically underestimate how positively others will respond when we reach out to them. Through research involving over 30,000 participants in 120+ experiments, he reveals how small social interactions—from brief conversations with strangers to everyday exchanges—create unexpected happiness and wellbeing. Epley shares personal stories about adoption, raising a daughter with Down syndrome, and how his research fundamentally changed how he lives his life, demonstrating that our fears about social interaction are often wildly misplaced.
- Understanding Social Anxiety and Exposure Therapy
- How We Read Minds and Make Social Judgments
Essentials: Understanding & Controlling Aggression
May 14, 2026In this Huberman Lab Essentials episode, I explain the neural circuits that activate and control aggressive states and behaviors. I discuss how hormones, genes and environmental factors such as day le...
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In this Huberman Lab Essentials episode, Andrew Huberman explores the neuroscience of aggression, revealing that it's not a single phenomenon but rather distinct types of behavior driven by specific neural circuits. He debunks common myths about testosterone and aggression, explains the surprising role of estrogen in aggressive behavior, and discusses how factors like day length, cortisol levels, and serotonin influence our tendency toward aggression. The episode provides actionable insights on recognizing and modulating aggressive tendencies through understanding the underlying biology.
- Introduction to Aggression: Types and Neural Foundations
- Conrad Lorenz and the Hydraulic Pressure Model
Dr. Kentaro Fujita, PhD, is a professor of psychology at The Ohio State University and an expert in the science of self-control and motivation. We discuss the best tools for developing strong self-con...
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Dr. Kentaro Fujita, a psychology professor at Ohio State University, discusses the science of self-control, motivation, and willpower. The conversation explores the famous marshmallow experiment, strategies for overcoming temptation, the importance of intrinsic motivation, and practical tools for achieving long-term goals. Dr. Fujita challenges common misconceptions about willpower and presents evidence-based approaches to building sustainable motivation and self-control.
- The Marshmallow Test: What It Really Reveals
- Fighting Fire with Fire: Using Your 'Why' to Overcome Temptation
In this Huberman Lab Essentials episode, my guest is Dr. Casey Halpern, MD, a professor of neurosurgery at the Perelman School of Medicine at the University of Pennsylvania. We discuss how deep brain ...
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Dr. Andrew Huberman interviews Dr. Casey Halpern, a neurosurgeon specializing in deep brain stimulation and stereotactic functional neurosurgery at Penn Medicine. The conversation explores cutting-edge treatments for neurological and psychiatric disorders, including OCD, eating disorders, and addiction. Dr. Halpern discusses how precise electrical stimulation of brain regions like the nucleus accumbens can interrupt pathological patterns of behavior, from tremors to compulsive eating. The episode delves into both invasive techniques like deep brain stimulation and emerging non-invasive approaches such as transcranial magnetic stimulation and focused ultrasound, offering hope for millions suffering from treatment-resistant conditions.
- Introduction to Neurosurgery and Deep Brain Stimulation
- Understanding OCD: From Symptoms to Brain Circuits
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Dr. Paul Conti joins Andrew Huberman to discuss practical methods for optimizing mental health, focusing on building self-awareness, understanding behavioral patterns, and developing agency. The conversation explores how to identify personal strengths, work through intrusive thoughts, examine childhood influences, and create lasting behavioral change by understanding what controls us rather than fighting against ourselves.
- The Foundation: Starting with What's Going Right
- Self-Talk and Life Narratives: Examining Your Internal Dialogue
In this Huberman Lab Essentials episode, I explain how the body senses and uses sugar, and why understanding those mechanisms can help reduce sugar cravings. I discuss different types of sugar and how...
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This episode features Scott Galloway, NYU professor and public educator, in an expansive discussion about masculinity, male development, and societal challenges. The conversation covers the essential traits men should cultivate (provider, protector, procreator), the damaging effects of big tech and social media on youth, the importance of male mentorship, generational wealth transfer issues, and practical advice for young men including fitness, work, and relationship building. Galloway advocates for solutions like age-gating social media, reforming tax policy, mandatory national service, and greater male involvement in mentoring young men from single-parent homes.
- The Three Pillars of Masculinity: Provider, Protector, Procreator
- Tactical Advice for Young Men: The Three Action Items
In this Huberman Lab Essentials episode, my guest is Dr. Erich Jarvis, PhD, a professor and Head of the Laboratory of Neurogenetics of Language at Rockefeller University and an investigator at the How...
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In this episode, Andrew Huberman speaks with Dr. Eric Jarvis about the neurobiology of speech and language. They explore the brain circuits controlling vocal learning in humans and other species, the evolutionary origins of language, critical periods for language acquisition, and the relationship between movement and cognition. Dr. Jarvis explains how speech pathways evolved from motor control circuits and shares insights from comparative research with songbirds and parrots that reveal remarkable parallels in brain organization across species separated by 300 million years.
- Speech vs. Language: Understanding the Brain Pathways
- Gestural Language and the Evolution of Speech
Dr. Marc Brackett, PhD, is a professor of psychology at Yale University and director of the Yale Center for Emotional Intelligence. We discuss the science of emotion regulation and practical tools to ...
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In this episode, Dr. Mark Brackett, Director of Yale's Center for Emotional Intelligence, provides practical frameworks for understanding and managing emotions effectively. He dispels common myths about emotional regulation, emphasizing that it's not about suppressing feelings but developing a healthier relationship with them. Dr. Brackett introduces evidence-based tools like the 'meta moment' and discusses how emotional intelligence skills predict success in relationships, work, and overall well-being. The conversation explores gender dynamics in emotional expression, the role of technology in disconnection, and why emotional intelligence should be as fundamental as physical fitness in education and daily life.
- Redefining Emotional Regulation
- Mindsets About Emotions and Vulnerability
In this Huberman Lab Essentials episode, I explain how memories are formed and how key neurochemicals, such as adrenaline, can be leveraged to enhance memory formation. I also share science-based prot...
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Andrew Huberman explores the neuroscience of memory formation and retention, revealing how adrenaline and specific neurochemicals are the key to stamping down memories. He presents counterintuitive, science-based tools including post-learning adrenaline spikes, strategic timing of stimulants, cardiovascular exercise, meditation, and even the medieval practice of throwing children in rivers to enhance memory—all supported by decades of research from McGaugh, Cahill, and other leading neuroscientists.
- Why We Remember Some Things and Not Others
- The Power of Repetition and Neural Circuits
Dr. Natalie Crawford, MD, is a double board-certified OB-GYN and reproductive endocrinologist. We discuss how to improve hormone health at any age and the importance of fertility markers not just for ...
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Dr. Natalie Crawford, double board-certified physician in obstetrics, gynecology, and fertility, discusses actionable steps women can take to improve reproductive and hormone health. The conversation covers fertility as a health marker, egg quality, AMH testing, birth control effects, lifestyle factors, supplements, and practical advice for optimizing fertility at any age. Dr. Crawford emphasizes that fertility is not just about getting pregnant—it's a critical indicator of overall health and longevity.
- Fertility as a Critical Health Marker
- Understanding Egg Quality and the Ovarian Reserve
In this Huberman Lab Essentials episode, my guest is Dr. David Anderson, PhD, a professor of biology at the California Institute of Technology (Caltech) and an investigator at the Howard Hughes Medica...
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In this Huberman Lab Essentials episode, Dr. Andrew Huberman speaks with Dr. David Anderson about the neurobiology of emotions and internal states. The conversation explores how emotions function as neurobiological processes rather than just psychological phenomena, examining the neural circuits underlying aggression, mating, fear, and social behavior. They discuss groundbreaking research on brain regions like the ventromedial hypothalamus and periaqueductal gray, the role of hormones like estrogen in aggression, and how social isolation affects brain chemistry through molecules like tachykinin.
- Understanding Emotions as Internal States
- Neural Circuits of Aggression and Fear
Dr. Dacher Keltner, PhD, is a professor of psychology at the University of California, Berkeley, and a leading expert on the science of emotions and human connection. We discuss the science of awe—wha...
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Dr. Dacher Keltner, professor of psychology at UC Berkeley and co-director of the Greater Good Science Center, discusses the science of emotions with a deep focus on awe. The conversation explores how awe transforms our sense of self, connects us to vast things beyond ourselves, and provides profound health benefits. Topics include the neuroscience of emotion, the role of embarrassment and teasing in social bonding, the importance of collective experiences, how to cultivate awe through simple practices like 'awe walks,' and the intersection of technology, social connection, and human flourishing.
- Understanding Awe: The Science and Experience
- Visual Aperture, Time Perception, and the Experience of Awe
In this Huberman Lab Essentials episode, my guest is Dr. Andy Galpin, PhD, Executive Director of the Human Performance Center at Parker University and an expert in building strength and muscle size (h...
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Professor Andrew Huberman sits down with Dr. Andy Galpin, one of the world's leading experts in exercise physiology, to break down the science of strength training, hypertrophy, and performance. Dr. Galpin explains the nine adaptations from exercise, reveals how to manipulate training variables for specific outcomes, and shares critical insights about progressive overload, recovery, breathing techniques, and the mind-muscle connection. This conversation provides actionable protocols backed by science that can transform how you approach fitness training.
- The Nine Adaptations from Exercise
- Progressive Overload and Modifiable Variables
Dr. Marc Breedlove, PhD, is a professor of neuroscience at Michigan State University and an expert on how hormones shape brain development and sexual orientation. We discuss how prenatal testosterone ...
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Dr. Mark Breedlove, a neuroscience professor at Michigan State University, discusses the biological foundations of sexual orientation, including the role of prenatal testosterone exposure, the fraternal birth order effect, and structural brain differences. The conversation explores compelling evidence from finger length ratios, animal models, and human studies that demonstrate how hormones shape brain development and sexual preference. Dr. Breedlove explains how these findings emerged from decades of research and addresses the interplay between biological factors and social influences in human sexuality.
- The Finger Length Ratio Discovery and Sexual Orientation
- Sexual Differentiation in Animals and the Preoptic Area
In this Huberman Lab Essentials episode, I explain how salt (sodium) affects mental and physical performance, as well as cellular health. I describe how the brain monitors sodium levels to regulate th...
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Andrew Huberman explores the critical role of salt (sodium) in brain and body function, covering everything from cellular mechanisms to practical recommendations. He explains how the brain monitors and regulates salt balance, the relationship between salt intake and blood pressure, optimal sodium levels for different individuals, and how salt affects mental and physical performance. The episode emphasizes that salt requirements vary dramatically based on individual health status, activity level, and diet.
- How the Brain Monitors Salt Balance
- Two Types of Thirst: Osmotic and Hypovolemic
Dr. Rhonda Patrick, PhD, is a biomedical scientist and public science educator. She shares the exercise, nutrition, supplementation and lifestyle practices linked to better health and lower disease ri...
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Dr. Rhonda Patrick discusses comprehensive health protocols including exercise, nutrition, supplementation, inflammation, visceral fat, gut health, and the latest research on maintaining vitality and preventing disease. She shares her detailed workout routine, intermittent fasting protocol, supplement stack, and the science behind optimizing metabolic health, cardiovascular function, and longevity.
- Exercise Snacks and Movement Throughout the Day
- Rhonda's Comprehensive Exercise Protocol
In this Huberman Lab Essentials episode, my guest is Dr. Emily Balcetis, PhD, a professor of psychology at New York University who studies how visual perception influences motivation and goal pursuit....
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