Andrew Huberman

Essentials: How Smells Influence Our Hormones, Health & Behavior | Dr. Noam Sobel

64K views · 1d ago · 34:56

Guest: Dr. Noam Sobel

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 brain processes odors and how smell shapes our lives more than we realize, influencing everything from who we become friends with to how we experience emotions, hormones and aggression. Dr.

Topics: Noam Sobel · Biology of Smell (Olfaction) · Human Smell, Social Interaction, Handshaking · Friendship, Body Odor · Human Chemosignals, Smell of Fear & Contagion · Aggression, Chemosignals, Men vs Women, Babies

Unlocking Persistent Motivation & Extreme Resilience | Ross Edgley

146K views · 4d ago · 2:43:38

Guest: Ross Edgley

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 and biological forces that allow people to persevere through extreme challenges. Then we cover how to dynamically update your sense of purpose, emotions, philosophy, and personal narratives to expand your ability to overcome adversity of all kinds.

Topics: Ross Edgley · Childhood, Motivation Sources; Competition, Pain & Purpose · Anterior Midcingulate Cortex, Wheel of Motivation & Tenacity · Honoring Your Commitment, Ultra-Endurance Swimming, Self-Respect · Fear of Shame, Iceland; Team Events, Injuries & Sea Swims · Spiritual Experiences, Loch Ness, Iceland, Mythology & Motivation

ENTRAINMENT GOVERNS YOUR ENERGY & FOCUS

360K views · 6d ago · 3:00

Entrainment is one of the most powerful aspects of our biology. Our circadian rhythm is created within us, but numerous studies show that our health is best when it is entrained to the rising and setting of the sun.

Essentials: Developing a Rational Approach to Supplementation for Health & Performance

117K views · 1w ago · 34:22

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 single-ingredient supplements for sleep, hormone support and cognitive enhancement and focus, including how to test individual ingredients, choose appropriate dosages and cycle certain compounds.

Topics: Supplementation · Behavior, Nutrition, Supplements & Prescription Drugs · Supplementation Context & Individual Needs · Foundational Supplements; Tool: Vitamin & Mineral Supplements · Tool: Sleep, Nutrition & Budget Questions; Broad-Spectrum Supplements · Sleep Supplements; Tool: Caffeine & Food Timing

What Makes Great Leaders & How to Live an Extraordinary Life | Dr. Jared Diamond

174K views · 1w ago · 1:53:20

Guest: Dr. Jared Diamond

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 leadership in politics, religion, business and athletics. As one of the most influential public-facing scholars of the last 100 years, Dr.

Topics: Jared Diamond · Leadership, Prophets; Hitler, WWII · Hitler, Leadership, Deception · Unlikely Leader: Harry Truman · Leaders, Introspection, Charisma; Individuals, History Patterns · Leaders & Addressing Mistakes, Forgiveness

Essentials: Neuralink & Technologies to Enhance Human Brains | Dr. Matt MacDougall

139K views · 2w ago · 30:18

Guests: Dr. Matt MacDougall, Dr. Matthew MacDougall

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 using their intended movements, and how robotic surgery enables the placement of tiny electrodes in the brain. We also explore advances in brain tumor surgery, implant safety, how the brain and software learn to work together, and the role of animal research. Dr.

Topics: Matt MacDougall · Brain Function, Frontal Lobes & Impulse Control · Brain Tumors, Laser Surgery & MRI · Neuralink, Brain Implants & Paralysis · Robotic Surgery & Electrode Placement · Motor Cortex, Controlling Computers With the Brain

How Food Choices Shape Memory, Cognition & Cravings | Dr. Scott Kanoski

265K views · 2w ago · 2:02:07

Guest: Dr. Scott Kanoski

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 as well as cravings. We also discuss how GLP-1 drugs work to control hunger in the brain and body, the role of the gut microbiome, and the effects of artificial and low calorie sweeteners on hunger and satiety.

Topics: Scott Kanoski · GLP-1, Natural GLP-1 Production; GLP-1 Drugs, Microdosing · GLP-1 Drugs & Benefits · GLP-1 & Hunger Suppression, Vagus Nerve; Food Noise · Artificial Sweeteners & Appetite, Preclinical Studies · Memory & Meals; Stress; Eating & Individualization, Fasting

Essentials: Manage Stress & Build Resilience | Dr. Elissa Epel

302K views · 3w ago · 30:46

Guest: Dr. Elissa Epel

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 and chronic stress affect the body and brain, including their links to cellular aging and mitochondrial health.

Topics: Elissa Epel · Good & Bad Stress, Stress Responses · Rumination, Body Awareness · Tools: Mindset, Body & Environment · Acute & Chronic Stress, Energy & Recovery · Healthy Aging, Purpose & Brain Health

Bringing Extinct Species Back to Life | Dr. Beth Shapiro

131K views · 3w ago · 2:15:37

Guest: Dr. Beth Shapiro

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 differences among humans, and how ancient DNA and modern embryology are being used to de-extinct and protect woolly mammoths, dodo birds, and dire wolves, as well as to help conserve endangered species.

Topics: Beth Shapiro · What is a Species?, Taxonomy, Bison · Neanderthals, Denisovans, Homo Sapiens · Hybrid Ancestry, “Grolar” Bears · Homo Sapiens & Neanderthal Interbreeding, Genes; Denisovans · Neanderthal Genes, Immunity, Red Hair; Eye Color

Tools to Improve Your Focus & Concentration | Huberman Lab Essentials

508K views · 4w ago · 37:22

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, including sleep, sound, structured work sessions, nutrition, caffeine and deliberate cold exposure. I also describe a brief daily meditation and visual focus exercises that train your ability to refocus when attention drifts.

Topics: Focus & Concentration · Epinephrine, Acetylcholine & Dopamine · Sleep, White Noise & Pink Noise · Ultradian Cycles, 90-Minute Work Sessions · Blood Glucose, Fasting & Meal Size · Caffeine, Focus & Sleep

What Humans, Animals and Plants Tell Us About Consciousness | Michael Pollan

388K views · 1mo ago · 2:02:19

Guest: Michael Pollan

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, health, and culture. In this episode we discuss consciousness—what it is and how the recognition between our self vs others contributes to-- but also can impair, certain aspects of conscious experience.

Topics: Michael Pollan · Wendell Berry, Nature · Consciousness; Sentience · Environmental Response, Plant Intelligence; Self-Recognition · Plants, Communication, Sentience, Symbiosis · Self-Awareness, Time; Xenobots, Instinct

Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy Galpin

265K views · 1mo ago · 35:34

Guest: Dr. Andy Galpin

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 muscle growth (hypertrophy) differ and why resistance training is important for maintaining physical function as we age. We also explain how to build effective training programs using progressive overload, exercise selection, repetition speed and weekly training volume. Dr.

Topics: Andy Galpin · Strength Training, Aging & Physical Function · Strength vs. Hypertrophy · Training Principles, Consistency & Progressive Overload · Individualization, Specificity & Variation · Training Variables; Tool: “3 to 5” Approach

Best Tools for Gut Health & Weight Loss | Dr. Chris Thompson

343K views · 1mo ago · 2:27:54

Guest: Dr. Chris Thompson

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 and Wellness, is a world-renowned expert on gastroenterology, metabolism, nutrition, and obesity medicine. He explains how your GI tract regulates hunger, fullness, and blood sugar, as well as the gut microbiome, metabolic health, and weight loss.

Topics: Dr. Chris Thompson · Digestive Tract, Gut Hormones & Nutrient Absorption · Colon Microbiome & Colon Cancer Screening · Swallowing Problems & Zenker’s Diverticula · Bowel Movements & Constipation · Fiber, Resistant Starch & the Gut Barrier

Essentials: How to Assess & Improve All Aspects of Your Fitness | Dr. Andy Galpin

148K views · 1mo ago · 31:31

Guest: Dr. Andy Galpin

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 of physical fitness and how to assess your abilities. We explain practical tests for movement quality, power, strength, muscle mass and endurance, including grip strength, push-ups and VO2 max.

Topics: Andy Galpin · Fitness Goals, Appearance & Performance · Nine Components of Physical Fitness · Movement Skill, Tool: Assessing Movement Quality · Speed Testing · Power, Tool: Standing Broad Jump

The Art of True Happiness | Dr. Arthur Brooks

546K views · 1mo ago · 2:49:59

Guest: Dr. Arthur Brooks

Dr. 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 happiness and tools for you to understand what specifically is in the way of you accessing more happiness and a sense of purpose. Dr.

Topics: Arthur Brooks · Public Science Education · Happiness, Unhappiness, Tool: 3 Macronutrients of Happiness · Positive Self-Reflection, Public Commitments & Declare Moral Aspiration · Moral Differences, Politics · Tool: Proper Leisure & Values; Enrichment

Essentials: Genes & the Inheritance of Memories Across Generations | Dr. Oded Rechavi

171K views · 1mo ago · 31:29

Guest: Dr. Oded Rechavi

See Andrew Huberman live in New York, Los Angeles & San Francisco 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, RNA and epigenetic mechanisms determine what information can pass between generations, and why acquired traits are generally not thought to be inherited. We also explain research in C.

Topics: Oded Rechavi · DNA, Genome, RNA & Proteins · Somatic vs. Germ Cells; Inheritance · Lamarck vs. Darwin, Inheritance of Acquired Traits · Weismann Barrier, Epigenetic Reprogramming · RNA & Transgenerational Inheritance

How Mitochondria Control Your Metabolism | Dr. Jared Rutter

394K views · 1mo ago · 2:03:47

Guest: Dr. Jared Rutter

See Andrew Huberman live in New York, Los Angeles & San Francisco 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 mitochondria produce the energy for your cells to work but also how they regulate cell growth and replication and thereby contribute to health and disease.

Topics: Jared Rutter · Metabolism, Cells; Aging · Mitochondria, Origin & Cell Complexity · Mitochondria Genome, Inheritance · Mitochondria & Spatial Distribution; Cell-Specific Metabolism · Nutrient Energy, Hormones, Fat Cells

Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina Poe

284K views · 1mo ago · 29:49

Guest: Dr. Gina Poe

See Andrew Huberman live in New York, Los Angeles & San Francisco 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 architecture of sleep and how each stage supports distinct functions, including memory consolidation, creativity, brain restoration, and emotional processing.

Topics: Gina Poe · Sleep States, Perfect Night’s Sleep · Early Sleep, Memory Processing, Dreams · Growth Hormone & Early Sleep, Tool: Consistent Bedtime · Alcohol & Negative Sleep Effects · Middle Sleep States, Creativity

How to Accelerate Learning & Improve Education | Joe Liemandt

224K views · 2mo ago · 2:33:43

Guest: Joe Liemandt

See Andrew Huberman live in New York, Los Angeles & San Francisco 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, freeing the rest of their time to build businesses, conduct experiments, engage with their communities, and develop practical life skills.

Topics: Joe Liemandt · History of Traditional Classroom Model; Education Milestones · Alpha School, High Standards & Support · Effective Support, Academics vs Athletics; Homeschooling · AI, Individualized Learning & Mastery · Teacher Education, Standardized Tests, Role of School

Essentials: Diet & Nutrition for Mental Health | Dr. Chris Palmer

396K views · 2mo ago · 34:46

Guest: Dr. Chris Palmer

See Andrew Huberman live in New York, Los Angeles & San Francisco In this Huberman Lab Essentials episode, my guest is Dr. Chris Palmer, MD, a board-certified psychiatrist and Assistant Professor of Psychiatry at Harvard Medical School. We explain how nutrition and metabolism directly affect mental health, including the biological mechanisms underlying these effects.

Topics: Chris Palmer · Personal Story, Nutrition & Mental Health · Treatment-Resistant Mental Disorders & Low-Carbohydrate Diet · Ketogenic Diet & Schizophrenia Success Story · Nutrition for Mental Disorders, Ketosis, Highly Processed Foods · Epilepsy & Ketogenic Diet, Fasting; Mitochondrial Benefits

How to Improve Motivation & Overcome Procrastination | Dr. Masud Husain

376K views · 2mo ago · 2:20:22

Guest: Dr. Masud Husain

See Andrew Huberman live in New York, Los Angeles & San Francisco Dr. Masud Husain is a Professor of Neurology & Cognitive Neuroscience at the University of Oxford and a leading expert on the science of motivation, apathy, and neurological diseases. We discuss how dopamine and specific brain circuits shape motivation, including how the brain weighs the trade-off between effort vs reward when deciding what goals to pursue. Dr.

Topics: Masud Husain · Apathy, Motivation · Rewards, Apathy & Motivation; Dopamine · Types of Apathy; Goal Prioritization: Effort vs Rewards · Motivation, Apathy, Tool: Activation Energy & Overthinking · Tools to Increase Motivation: Incentives, Subdivide Tasks, Planning

Essentials: How to Access Your Creativity | Rick Rubin

112K views · 2mo ago · 32:28

Guest: Rick Rubin

See Andrew Huberman live in New York, Los Angeles & San Francisco In this Huberman Lab Essentials episode, my guest Rick Rubin, world-renowned music producer and author of The Creative Act: A Way of Being, and I discuss how to access creativity by noticing ideas, trusting your taste and staying fully present with the work. Rick explains the phases of the creative process and how focus, disengagement, self-doubt, deadlines and meditation can support original work.

Topics: Rick Rubin & Creativity · Creativity as a Dream or Cloud · Childhood, Openness & Originality · Trust Your Taste; Experiment, Don't Over-Explain · Creative Aperture & New Perspectives · External Feedback & Staying True to the Work

Neuroscience of Emotions & Tools for Improving Emotion Regulation | Dr. Ralph Adolphs

194K views · 2mo ago · 2:09:31

Guest: Dr. Ralph Adolphs

See Andrew Huberman live in New York, Los Angeles & San Francisco Dr. Ralph Adolphs, PhD, is a Professor of Psychology, Neuroscience, and Biology at Caltech and a leading expert on the science of human emotions. We discuss how emotions shape our attention and decision-making, whether emotions are truly “stored” in the body, and whether facial expressions are truly reliable signals of emotion.

Topics: Ralph Adolphs · Emotions; Qualities of Emotions: Priority, Valence · Qualities of Emotions: Scalability, Persistence · Do Animals Have Emotions?, Conscious Experience · Monitoring & Regulating Emotions; Emotional Granularity · Emotional Regulation, Tools: Situational Avoidance, Ice Baths

Essentials: How to Optimize Female Hormone Health for Vitality & Longevity | Dr. Sara Gottfried

120K views · 2mo ago · 34:01

Guest: Dr. Sara Gottfried

See Andrew Huberman live in New York, Los Angeles & San Francisco In this Huberman Lab Essentials episode, my guest is Dr. Sara Gottfried, M.D., a Harvard-trained, board-certified gynecologist and expert in female hormone health. We discuss the key biomarkers women should track at each stage of life and how cortisol, thyroid hormone, estrogen, progesterone, and testosterone shape energy, mood, metabolism, and long-term disease risk.

Topics: Female Hormone Health · Family History, Intergenerational Trauma; Endometriosis, Fibroids, PCOS · Biomarkers by Decade; Teens & Cortisol; 20s & Sex Hormones · Tool: Hormone Test Timing; Micronutrient Testing, Magnesium · Tool: Smoothies, Greens Powders & Microbiome · Nutrient Panels, Antioxidants, B Vitamins, Glutathione

Using AI to Increase Your Intelligence & Enrich Humanity | Dr. Fei-Fei Li

215K views · 2mo ago · 2:08:13

Guest: Dr. Fei-Fei Li

See Andrew Huberman live in New York, Los Angeles & San Francisco Dr. Fei-Fei Li, PhD, is a professor of computer science at Stanford University and a pioneer and expert in artificial intelligence (AI). We discuss how AI can be used safely and effectively to extend human capabilities – not just to search for information but specifically to increase human intelligence and creativity.

Topics: Fei-Fei Li · Vision & Intelligence; Human Vision & Contribution to AI · Computer Vision & the AI Revolution · Speech, Sound & AI Development · AI & Contextual Learning, Human Intelligence · Current AI Gaps, Emotion & Creativity

Control Your Brain Chemistry for Focus, Motivation & Well-Being | Huberman Lab Essentials

179K views · 2mo ago · 30:51

See Andrew Huberman live in New York, Los Angeles & San Francisco In this ⁠Huberman Lab Essentials⁠ episode, I explain how key neuromodulators shape motivation, energy, focus and mood throughout the day. I also describe a toolkit of science-supported behavioral, nutritional and supplement-based strategies to increase baseline levels for each neuromodulator, which can be modified to support your specific health and performance goals.

Topics: Optimize Neurochemicals for Health · Neuromodulator Levels & 3 Daily Phases · Hormones Modulate Neuromodulators · Effects of Key Neuromodulators · Increase Motivation & Dopamine, Tools: Morning Sunlight; Caffeine · Dopamine Supplements: Mucuna Pruriens, L-Tyrosine, Phenethylamine (PEA)

How Your Immune System Works & How to Improve It | Dr. Max Krummel

133K views · 2mo ago · 2:27:41

Guest: Dr. Max Krummel

See Andrew Huberman live in New York, Los Angeles & San Francisco 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 immune function. We also explore thymus function, its role in autoimmunity, and its potential role in combating cancer. And we discuss how the type and timing of immunization can impact health.

Topics: Max Krummel · Immune System, Immunotherapy · Illness, Childhood & Immune System · Aging & Immunity, DNA Mutations · Self vs Non-Self Recognition, Aging, Cancer; Immune Surveillance · Cancer, Immune System, Age & Measuring Change

Essentials: How to Become Resilient, Forge Your Identity & Lead Others | Jocko Willink

102K views · 3mo ago · 33:08

Guest: Jocko Willink

See Andrew Huberman live in New York, Los Angeles & San Francisco 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 reliable driver of daily action, and how taking action is the most effective way to move through adversity, loss and setbacks.

Topics: Jocko Willink · Discipline, Impact & Autonomy in the Military · Energy, Waking Up, Alarm Clock & Debate · Tool: Exercise for Energy; Eating, Fasting & Mental Clarity · Tool: High-Intensity Exercise, Peak Mentality · Winning & Losing, SEAL Selection, BUD/S, Resilience

Your Top Health Questions Answered

92K views · 3mo ago · 1:44:15

See Andrew Huberman live in New York, Los Angeles & San Francisco I 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), neuroscience-supported tools for improving your memory and sense of smell, nutrition and supplementation for improving female and male fertility, the link between (peri)menopause and mental health, accelerating…

Topics: Your Questions Answered · Perimenopause & Menopause, Anxiety, Hormone Therapy, Sleep · Sunrise vs Sunset Wedding, Chronotypes · Careers in Science

Essentials: Using Meditation to Focus, View Consciousness & Expand Your Mind | Dr. Sam Harris

95K views · 3mo ago · 37:01

Guest: Dr. Sam Harris

See Andrew Huberman live in New York, Los Angeles & San Francisco In 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 religion. We discuss how meditation can help us better understand the nature of the self and transform the conscious experience.

Topics: Sam Harris · Sense of Self, Meditation Purpose; Flow · Self Awareness, Self-Talk & Mental Chatter · Mindfulness, Distractibility · Meditation, Benefits, “Sky-like Mind”; States of Self · Meditation Practice, Mindfulness & Freedom