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
Dr. Alok Kanojia, MD, MPH ("Dr. K"), is a Harvard-trained psychiatrist and expert in both Eastern and Western medicine to improve mental health. He explains tools for unlearning maladaptive thoughts a...
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Dr. Alok Kanogia (Dr. K) joins Andrew Huberman for an in-depth exploration of Eastern and Western approaches to mental health, covering ego dissolution, motivation, internet addiction, and practical meditation techniques. The conversation offers profound insights into rewiring the nervous system, understanding the self beyond the ego, and navigating modern challenges like social media, relationships, and pornography. Dr. K presents evidence-based practices from both neuroscience and ancient yogic traditions to help people unlearn unhealthy patterns and access their authentic selves.
- The Problem with Modern Mental Health Approaches
- Dr. K's Journey: From Gifted Kid to Gaming Addict to Psychiatrist
Essentials: Using Light to Optimize Health
Feb 26, 2026In this Huberman Lab Essentials episode, I explore how different wavelengths of light affect the human body and how light exposure can improve sleep quality, mood and daytime alertness while supportin...
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Andrew Huberman explores the powerful biological effects of different wavelengths of light on human health, from circadian rhythms and hormone production to vision enhancement and immune function. He explains how light travels through tissues, activates cellular pathways, and can be strategically used to optimize mental health, physical performance, and longevity. The episode covers practical protocols for UVB exposure, red light therapy, and timing light exposure throughout the day.
- How Light Controls Biology Through Multiple Pathways
- Melatonin: Your Body's Calendar System
Dr. Tony Wyss-Coray, PhD, is a professor of neurology at Stanford School of Medicine who is discovering factors present in young blood and in exercised blood that can improve brain, heart and other or...
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Dr. Tony Weiss-Corey discusses groundbreaking research on blood-borne factors that can rejuvenate aging organs, particularly the brain. The conversation explores how young blood contains proteins that can reverse cognitive decline, improve memory, and restore stem cell function in older organisms. Dr. Weiss-Corey explains his work on parabiosis experiments, the development of organ-specific aging clocks, and therapeutic approaches to extend healthspan through measuring and targeting individual organ aging at the cellular level.
- Young Blood and Brain Rejuvenation Discovery
- Human Clinical Trials and Plasma Therapy
In this Huberman Lab Essentials episode, my guest is Jeff Cavaliere, MSPT, CSCS, a physical therapist, strength coach and the founder of ATHLEAN-X, an online training platform. We explain the foundat...
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This Huberman Lab Essentials episode features fitness expert Jeff Cavaliere discussing comprehensive training principles, from workout splits and recovery to nutrition strategies. The conversation covers practical, science-based approaches to strength training, cardiovascular conditioning, injury prevention, and sustainable nutrition practices that prioritize consistency and individual adherence over rigid dogma.
- Training Split Philosophy and Weekly Structure
- Cardiovascular Training Integration and Methods
The Most Effective Weight Training, Cardio & Nutrition for Women | Dr. Lauren Colenso-Semple
Feb 16, 2026Dr. Lauren Colenso-Semple, PhD, is an expert in the science of strength and muscle building and nutrition. She explains the most effective resistance and cardiovascular training programs for women and...
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Dr. Lauren Colenso-Semple, a PhD in integrative physiology and certified strength and conditioning specialist, discusses evidence-based fitness for women. She explains that men and women respond similarly to resistance training, debunks myths about menstrual cycle-specific training protocols, and provides practical guidance on building muscle and strength. The conversation covers training frequency, exercise selection, nutrition timing, hormone therapy, and common misconceptions about cortisol and women's fitness.
- Muscle Tissue and Training Response in Women vs Men
- Starting Resistance Training: Age and Approach
Essentials: The Science of Love, Desire & Attachment
Feb 12, 2026In this Huberman Lab Essentials episode, I explore the psychology and biology of desire, love and attachment. I explain how childhood attachment styles can shape adult romantic relationships and how t...
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Andrew Huberman explores the neuroscience and psychology of desire, love, and attachment in this episode. He discusses attachment styles formed in childhood, the three neural circuits critical for bonding (autonomic nervous system, empathy, and positive delusion), and practical tools for understanding and improving romantic relationships. The episode also covers supplements that may affect libido and the key predictors of relationship success and failure.
- Attachment Styles and the Strange Situation Task
- The Three Neural Circuits of Love
Dr. Kathryn Paige Harden, PhD, is a psychologist, behavioral geneticist and professor of psychology at the University of Texas at Austin. We discuss how genes interact with your upbringing to shape yo...
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Dr. Catherine Page Harden, a psychologist and geneticist from the University of Texas at Austin, discusses how genes shape life trajectories—particularly during adolescence—and their complex interaction with environment in determining addiction, criminality, and other behaviors. The conversation explores the challenging intersection of genetics, moral responsibility, punishment, and forgiveness, examining how society grapples with understanding 'sin' through a scientific lens while maintaining human dignity and hope for change.
- Why Adolescence Is the Critical Window for Genetic Expression
- Puberty Timing, Pace, and Lifelong Health Consequences
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In this Huberman Lab Essentials episode, Andrew Huberman sits down with movement practitioner Ido Portal to explore the philosophy and practice of movement. Portal presents movement as a decentralized, open system that encompasses not just physical practice but awareness of the body, mind, emotions, and environment. The conversation delves into how to approach movement practice, the role of vision and sensory awareness, the importance of variability and playfulness, and how modern linear exercise paradigms may be limiting human potential. Portal advocates for exploration, experimentation, and breaking free from rigid technical frameworks to achieve true virtuosity in movement and life.
- The Philosophy of Movement Practice
- Non-Verbal Experience and Wordlessness
Dr. Read Montague, PhD, is a professor and director of the Center for Human Neuroscience Research at Virginia Tech and an expert in how dopamine and serotonin shape human learning, motivation and deci...
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Dr. Reed Montague, director of the Center for Human Neuroscience Research at Virginia Tech, provides a comprehensive discussion on how dopamine and serotonin truly function in the brain. Moving beyond the simplistic 'dopamine equals pleasure' narrative, Montague explains that dopamine is fundamentally a learning signal that encodes temporal difference errors—the constant updating of expectations as we navigate through life. The conversation covers how these neuromodulators shape motivation, decision-making, learning, and behavior, with practical applications ranging from understanding ADHD to the effects of SSRIs. Montague also discusses groundbreaking research measuring dopamine and serotonin in real-time in humans, including novel methods using nasal probes, and explores how AI algorithms are revealing the computational principles underlying human motivation and learning.
- Dopamine as a Learning Signal: Beyond Reward
- Foraging, Expectations, and Real-World Decision Making
In this Huberman Lab Essentials episode, I discuss why play is a powerful yet often overlooked tool for shaping the brain across the entire lifespan, not just during childhood. I explain how play enga...
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Andrew Huberman explores the neuroscience and psychology of play, revealing how it serves as a powerful mechanism for brain plasticity throughout life. He explains how play isn't just for children but is essential for adults to maintain cognitive flexibility, creativity, and adaptability. The episode covers the neurochemical basis of play, the importance of low-stakes contingency testing, and practical ways to incorporate playful activities into adult life for continued brain development.
- The Neuroscience of Play and Brain Plasticity
- Low-Stakes Contingency Testing Through Play
Dr. David Eagleman, PhD, is a neuroscientist, bestselling author and professor at Stanford University. We discuss how to leverage the science of neuroplasticity to learn new skills and information and...
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Dr. David Eagleman, renowned neuroscientist and science communicator, explores the remarkable plasticity of the human brain and how we can harness it throughout our lives. The discussion covers time perception, memory formation, polarization, dreams, and practical strategies for optimizing brain function. Eagleman shares fascinating research on how our brains construct reality, why time seems to speed up as we age, and how simple interventions can keep our brains flexible and engaged well into adulthood.
- The Power of Brain Plasticity and Why Humans Are Unique
- Seek Novelty: The Key to Lifelong Brain Plasticity
In this Huberman Lab Essentials episode, my guest is Dr. Paul Conti, MD, a psychiatrist and expert in treating trauma and psychiatric illness. We explain what trauma is and how it affects the mind a...
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In this Huberman Lab Essentials episode, Dr. Andrew Huberman speaks with Dr. Paul Conti, a Stanford-trained psychiatrist, about trauma, its psychological impacts, and paths to healing. They explore how trauma fundamentally changes brain function, why we reflexively respond with guilt and shame, and why people often repeat traumatic patterns. The discussion covers therapeutic approaches, the role of medications, emerging psychedelic treatments, and the critical importance of basic self-care in mental health.
- Defining Trauma and Its Impact on the Brain
- Evolutionary Origins of Guilt and Shame
Dorian Yates is a former professional bodybuilder, six-time Mr. Olympia winner and a pioneer of high-intensity, low-volume training for building muscle size and strength. He explains how anyone can va...
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Dorian Yates, six-time Mr. Olympia winner, shares his pioneering high-intensity, low-volume training philosophy and how anyone can achieve remarkable results with just 45 minutes of training twice per week. He discusses his journey from humble beginnings in Birmingham to bodybuilding greatness, his experiences with psychedelics and consciousness exploration, his views on cannabis and health, and his current approach to longevity and wellness at age 63. The conversation covers practical training advice, the mental aspects of achieving excellence, knowing when to pivot in life, and finding balance after extreme dedication.
- The Foundation of High-Intensity Training
- Natural Progress and the Steroid Reality
In this Huberman Lab Essentials episode, my guest is Dr. Wendy Suzuki, PhD, a professor of neural science and psychology at New York University. We discuss simple, daily habits to improve focus, memo...
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Dr. Wendy Suzuki, NYU neuroscientist, shares groundbreaking research on how exercise transforms brain function and memory. She reveals the minimum effective doses of exercise and meditation needed to boost mood, cognition, and hippocampal health. Through personal experience and rigorous science, she demonstrates that movement releases a "bubble bath" of neurochemicals and growth factors that can protect against cognitive decline and enhance performance at any age.
- Memory Fundamentals and the Hippocampus
- One-Trial Learning and Emotional Memory
Dr. Keith Humphreys is a professor of psychiatry and behavioral sciences at Stanford School of Medicine and a leading expert on treating addictions, drug laws and policy. We discuss all the major addi...
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Dr. Keith Humphreys, Stanford professor and addiction expert, provides a comprehensive discussion on addiction, recovery, and public policy. The conversation covers the neuroscience of addiction, genetic predispositions, the effectiveness of various treatment approaches including 12-step programs, the role of addiction-for-profit industries, and emerging treatments like GLP-1 agonists. Dr. Humphreys shares insights from his clinical work in addiction and hospice care, offering both scientific evidence and compassionate perspectives on helping people overcome substance use disorders.
- Understanding Addiction: Definition and Mechanisms
- Genetic Risk and Early Exposure
In this Huberman Lab Essentials episode, I discuss how to optimize your workspace to maximize productivity, focus and creativity. I explain how key environmental factors such as lighting, the physica...
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Andrew Huberman explores the neuroscience of workspace optimization, covering how vision, lighting, ceiling height, sound, and posture impact focus, creativity, and productivity. He provides actionable protocols for structuring your environment throughout different phases of the day, from bright overhead lighting in the morning for analytical work to dimmer environments in the afternoon for creative tasks. The episode includes specific recommendations on binaural beats, the cathedral effect, standing desks, and managing visual focus to enhance cognitive performance.
- The Foundation of Focus: What Makes Cluttered Offices Work
- Phase 1 Lighting Protocol: Bright Environments for Peak Alertness
James Clear is an expert on behavioral change and habits and the author of the bestselling book Atomic Habits. We discuss the best ways to build new healthy habits and end bad ones without relying on ...
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James Clear, author of the bestselling book Atomic Habits, discusses the science and practice of building good habits and breaking bad ones. The conversation explores practical strategies for habit formation, the role of identity in behavior change, environmental design, social influences, and how to maintain consistency even on difficult days. Clear shares personal examples and emphasizes making habits obvious, attractive, easy, and satisfying while explaining why the effort to get started is often more important than perfection.
- The Nature of Habits and Getting Started
- The Four Laws of Behavior Change
In this Huberman Lab Essentials episode, my guest is Dr. Rhonda Patrick, PhD, a biomedical scientist and a leading health educator focused on nutrition, aging and general health. We discuss four key ...
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Dr. Rhonda Patrick joins Dr. Andrew Huberman to discuss evidence-based approaches to longevity and brain health. The conversation covers temperature exposure (both heat and cold), essential nutrients including omega-3s and vitamin D, plant compounds like sulforaphane, and the science of hormesis—how intermittent stressors activate beneficial genetic pathways. They explore practical protocols for sauna use, cold exposure, supplementation, and dietary strategies backed by extensive research.
- Temperature Exposure and Hormesis: The Power of Stress
- Plant Compounds and Sulforaphane: Nature's Genetic Activators
Terry Real is a therapist and best-selling author expert on male emotional health and how men can build the skills for healthy relating to others: in relationships, work, friendships and to themselves...
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Terry Real, a renowned therapist and expert on male psychology and relationships, delivers a powerful discussion on the crisis facing modern masculinity. He explores how traditional masculine roles have shifted without clear guidance, leading to increased depression, suicide, and relationship struggles among men. Real provides practical tools for emotional intelligence, relational skills, and self-esteem, emphasizing that true strength lies in connection rather than stoicism. He challenges both men and women to develop relational skills, explaining that the cure for modern disconnection is intimacy and the courage to be vulnerable while remaining accountable.
- The Crisis of Modern Masculinity
- The Difference Between Gratification and Relational Joy
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In this comprehensive episode, Dr. Andrew Huberman sits down with hormone health expert Dr. Kyle Gillette to explore hormone optimization for both men and women across the lifespan. They discuss the six pillars of hormone health (diet, exercise, stress, sleep, sunlight, and spirit), common hormonal issues like PCOS and testosterone optimization, the role of various peptides, and how lifestyle factors from caffeine to relationships impact our endocrine systems. Dr. Gillette provides actionable insights for understanding hormone testing, when to consider interventions, and how to optimize hormonal health through evidence-based approaches.
- The Six Pillars of Hormone Health
- Individualized Nutrition and Testing Strategies