Science Episodes

93 episodes

neurosciencemental-healthscience

Science-Based Meditation Tools to Improve Your Brain & Health | Dr. Richard Davidson

Dr. Richard Davidson, PhD, is a professor of psychology and psychiatry at the University of Wisconsin–Madison and a pioneer in the scientific study of meditation. We discuss how meditation changes your brain and body, how just 5 minutes daily can improve focus, stress resilience and your overall health, and we cover different types of meditation. We also address common myths such as the idea that meditation is to "clear your mind." And we discuss common challenges with meditation and how to overcome them. This episode offers both the science and the practical tools to build a consistent meditation practice to improve your mental and physical health and help you flourish. Show notes: https://go.hubermanlab.com/VlbAPOG Thank you to our sponsors AG1: ⁠https://drinkag1.com/huberman David: ⁠https://davidprotein.com/huberman Eight Sleep: ⁠https://eightsleep.com/huberman Joovv: ⁠https://joovv.com/huberman Waking Up: ⁠https://wakingup.com/huberman Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Dr. Richcard Davidson Website: https://www.richardjdavidson.com Research: https://centerhealthyminds.org/science/overview Academic profile: https://www.psychiatry.wisc.edu/staff/davidson-richard Publications: https://pubmed.ncbi.nlm.nih.gov/?term=Davidson+RJ Born to Flourish: https://amzn.to/3N80HZU Humin: https://www.humin.org Dharma Lab: https://dharmalabco.substack.com Instagram: https://www.instagram.com/drrichiedavidson LinkedIn: https://www.linkedin.com/in/richard-j-davidson Timestamps 00:00:00 Richard "Richie" Davidson 00:03:33 States of Mind vs Traits 00:09:06 Wakeful Brain Activity vs Deep Sleep 00:11:55 Sponsors: David & Eight Sleep 00:14:31 Brain Activity Across Sleep, Wakefulness, Meditation & Insight 00:19:27 Mediation & Sleep Compensation?; Meditation Timing & Liminal States 00:23:05 Types of Mediation, Shifting from Thinking to Being 00:28:32 Self-Monitoring, Undistracted Non-Mediation, "Stickiness" 00:35:30 Tool: Beginning Daily Meditation, "Richie's 5 Meditation"; Health Benefits 00:39:39 Meditation Practice History, Kindness & Nurturing Goodness 00:45:07 Sponsor: AG1 00:46:31 Beginners, Expect Chaos in Mind, Exercise & Lactate Analogy 00:52:47 Tool: Beginning Mediation, Embrace Anxiety; Meta-Awareness, Flow 00:57:51 Creativity; Capturing Thoughts, Unconscious Mind 01:03:03 Meditation for Kids; Flourishing, Tool: Parent & Teacher Meditation 01:10:12 Sponsor: Joovv 01:11:34 Beyond Stimulus & Response 01:14:22 Meditation Need; Gaining Insight Into Mind, Transcendence 01:18:00 Contemplating Death, Long-Term Meditation 01:21:33 Richie's Meditation Practice; Tools: Pairing Meditation, Appreciation Practice 01:26:07 Consistency, Balancing Discipline vs Surrender 01:29:52 Social Media & Validating Existence, Digital Hygiene 01:37:31 Meditation & Impulsivity; Discipline & "No Go's", Phone 01:42:08 Physical Discomfort & Pain During Meditation; Retreat Practice 01:46:50 Phone Detox, Self-Control 01:52:07 Sponsor: Waking Up 01:53:29 Overcoming Resistance, Making Peace With Your Mind 01:58:37 Meditation & Connectivity; Consistency, Prayer; Sleepiness; Meta-Awareness 02:05:49 Tools: Pillars of Flourishing; Appreciation Practice, Loving-Kindness Practice 02:15:39 Awareness & Insight, Tools: Outside View; Task Connection 02:19:43 Cultivating Flourishing, Familiarity with Resistance 02:25:23 Psychedelics, Guides, Clinical vs Non-Clinical Use 02:32:15 Neuromodulation & Meditation, Sleep; Tool: Pre-Sleep Meditation 02:37:25 Open Monitoring Meditation & Creativity 02:41:12 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter #HubermanLab #Science Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Dr. Richard DavidsonMarch 16, 2026

neurosciencenutritionscience

Essentials: The Biology of Taste Perception & Sugar Craving | Dr. Charles Zuker

In this Huberman Lab Essentials episode, my guest is Dr. Charles Zuker, PhD, a professor of biochemistry, molecular biophysics and neuroscience at Columbia University and an Investigator with the Howard Hughes Medical Institute (HHMI). We explore taste perception and how the brain transforms chemical signals from food into distinct taste experiences. We discuss how these taste signals shape both conscious choices and unconscious behavior, as well as how food preferences can change over time. Additionally, we discuss gut–brain signaling and explain why sugar is especially powerful at driving cravings. Show notes: https://go.hubermanlab.com/98yVjnK Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 *Huberman Lab* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com *Timestamps* 00:00:00 Charles Zuker 00:00:20 Senses & Perception 00:02:29 Taste, 5 Taste Qualities & Dietary Needs 00:05:49 Taste vs Flavor 00:07:05 Taste Buds; Bitter 00:08:54 Sweet vs Bitter, Sensory Perception from Tongue to Brain 00:11:56 Taste Plasticity & Changing Food Preferences 00:13:22 Taste Modulation; Salt 00:16:17 Gut-Brain Signaling 00:20:50 Sugar Appetite & Gut-Brain Axis; Artificial Sweeteners, Sugar Cravings 00:26:34 Taste & Essential Nutrients; Highly Processed Foods; Brain & Food Choices 00:30:07 Acknowledgements #HubermanLab #Science #Biology Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Dr. Charles ZukerMarch 5, 2026

neurosciencelongevityhealth

Restore Youthfulness & Vitality to the Aging Brain & Body | Dr. Tony Wyss-Coray

Dr. Tony Wyss-Coray, PhD, is a professor of neurology at Stanford School of Medicine and Director of the Phil and Penny Knight Initiative for Brain Resilience who is discovering factors present in young blood and in exercised blood that can improve brain, heart, and other organ health. We discuss how different organs age at different rates and how to accurately measure biological aging. We also discuss the specific proteins found in blood when we are young and that are increased by things such as exercise, sunlight exposure, short-term fasting, specific foods, and social connection that can significantly increase vitality, restore youthful functioning of the brain and body, and potentially increase lifespan. Show notes: https://go.hubermanlab.com/U67koOl Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman ROKA: https://roka.com/huberman Function: https://functionhealth.com/huberman Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Dr. Tony Wyss-Coray Stanford cademic profile: https://med.stanford.edu/profiles/tony-wyss-coray Lab website: https://web.stanford.edu/group/twclab/cgi-bin Publications: https://scholar.google.com/citations?user=huboyZcAAAAJ&hl=en TED talk: https://www.ted.com/speakers/tony_wyss_coray X: https://x.com/wysscoray LinkedIn: https://www.linkedin.com/in/tony-wyss-coray-91592010 Timestamps 00:00:00 Tony Wyss-Coray 00:03:00 Young vs Old Animals, Age-Related Disease 00:06:35 Blood Biomarkers, Young vs Old Humans, Alzheimer's Disease 00:12:50 Sponsors: David & LMNT 00:15:28 'Young Blood' Factors, Rejuvenation, Stem Cells 00:20:15 Blood Banking; Dracula 00:23:10 Rates of Aging in Organs, Age Gap & Disease Risk; Risk Profiles & Therapies 00:33:02 NAD Levels & Aging, NMN Supplements 00:36:44 Vitality vs Longevity; Periods of Accelerated Aging 00:43:17 Sponsors: AG1 & Roka 00:45:22 Sunlight; Youthful Blood Factors, Exercise & Brain Function, Fasting 00:51:25 Exercise, Injury & Inflammation 00:56:18 Pro-health Factors, Klotho, GDF11, Stem Cell Injection Risk 01:02:35 Platelet-Rich Plasma (PRP); Exosomes 01:05:43 Smoking, EMFs, Plastics, Long-Term Accumulation, Fresh Foods, Organic Food 01:11:28 Sponsor: Function 01:13:16 Intermittent Fasting, Long-Term Fasting, Snacking 01:19:07 Sleep; Cerebrospinal Fluid (CSF) Factors & Cognitive Function 01:24:44 Exercise Type & Longevity; Exercise Enjoyment 01:32:02 Lifestyle Factors & Alzheimer's Risk; Cognitive Exercise; Chocolate 01:37:05 Alcohol & Social Connection; US vs European Food Culture 01:40:50 Deliberate Deep Breathing; Wearables, Sunlight & Artificial Light 01:49:13 Future Projects 01:56:40 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter #HubermanLab #Science Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Dr. Tony Wyss-CorayFebruary 23, 2026

fitnessperformanceprotocols

Essentials: Optimize Your Exercise Program with Science-Based Tools | Jeff Cavaliere

In this Huberman Lab Essentials episode, my guest is Jeff Cavaliere (@athleanx), MSPT, CSCS, a physical therapist, strength coach and the founder of ATHLEAN-X, an online training platform. We explain the foundations of an effective training program, including how to structure your weekly workouts and recovery to match your goals and schedule. We also discuss effective warm-ups and stretching, strategies to reduce injury risk and practical nutrition principles without strict calorie counting. Jeff's science-based approach offers clear, actionable guidance for anyone looking to improve fitness, physique and overall health. Show notes: https://go.hubermanlab.com/XQCAQHQ Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 *Huberman Lab* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com *Timestamps* 00:00:00 Jeff Cavaliere 00:00:20 Beginner Whole Body Training Program, Warm-Ups 00:02:18 Splits, Time Efficiency, Recovery; Bro Splits 00:05:07 Cardiovascular & Resistance Training, Timing & Frequency; Blending Strategies 00:08:13 Cramp Test & Resistance Training, “Cavaliere Test”, Muscularity 00:10:44 Recovery, Soreness & Variability; Tool: Grip Strength Test 00:13:37 Active vs Passive Stretching, Recovery 00:16:01 Recovery, Heal “Shorter” & Muscle; Dynamic Stretching 00:18:10 Upright Row, Shoulder, Posture, Tool: High Pull; Strengthening Hips 00:23:25 Tool: Proper Bar Grip, Elbow Pain 00:27:50 Tool: Training Journal & Goals 00:28:27 Nutrition; Tool: Plate Method 00:31:52 Post-Training Meal, Protein; Pre-Workout Supplements 00:34:09 Acknowledgements #HubermanLab #Science #Exercise Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Jeff CavaliereFebruary 19, 2026

fitnessperformancenutrition

The Most Effective Weight Training, Cardio & Nutrition for Women | Dr. Lauren Colenso-Semple

Dr. 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 if and how those programs should differ from those followed by men. She explains program design options, exercise selection, sets, repetition ranges, rest periods, if you need to train to failure and much more. We discuss the relevance of menstrual cycles, (peri)menopause, birth control, body frame differences, as well as best practices for nutrition, hormone replacement and supplementation. Throughout the episode Dr. Lauren Colenso-Semple dispels common myths about women's fitness and nutrition such as the impact of fasting, cortisol, weight vests and more. This episode provides a masterclass in the best science-supported fitness and nutrition programs for women and for men. Show notes: https://go.hubermanlab.com/97OwnrA *Thank you to our sponsors* AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Eight Sleep: https://eightsleep.com/huberman Rorra: https://rorra.com/huberman Function: https://functionhealth.com/huberman *Huberman Lab* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com *Dr. Lauren Colenso-Semple* Website: https://www.drlaurencs.com Substack: https://drlaurencs.substack.com Fact Check Fridays: https://drlauren.kit.com/2080146628 Front Page Fitness: https://open.spotify.com/show/2fRLWTWDU6AQKZ5XJrJLGu Mass Research Review: https://massresearchreview.com Instagram: https://www.instagram.com/drlaurencs1 Threads: https://www.threads.com/@drlaurencs1 LinkedIn: https://ca.linkedin.com/in/drlaurencs *Timestamps* 00:00:00 Lauren Colenso-Semple 00:02:43 Muscle in Men vs Women; Testosterone; Individual Variation 00:08:07 Sponsors: Joovv & Eight Sleep 00:10:45 Testosterone & Women; Resistance Training; Young Girls 00:17:46 Tool: Beginner Resistance Training for Women; Frequency & Goals 00:20:58 Tools: Weekly Full-Body Workouts, Work Sets, Rest Intervals; Time Efficiency 00:28:43 Forced Reps, Drop Sets; Rate of Movement; Partial Reps 00:33:19 Tool: Repetition Ranges; Technique; Vary Rep Ranges? 00:39:37 Sponsor: AG1 00:40:28 High Reps & Injury, Technique & Warm-Ups 00:44:25 Cardiovascular Exercise, Interference Effect?; Walking, High Intensity 00:52:43 Menstrual Cycle, Hormones & Training; Overcoming Internal Resistance 00:56:54 Training & Body Composition; Tool: Slow Progression; Menstrual Cycle 01:02:45 Sponsor: Rorra 01:03:59 Hormone Contraception & Adaptations; Perimenopause, Menopause 01:09:01 Age-Related Muscle Loss, Nervous System, Tool: Machines & Group Fitness 01:14:57 Menstrual Cycle & Physical Activity; Nutrition 01:17:50 Pilates, Genes, Tool: Resistance Training to Offset Age-Related Muscle Loss 01:26:25 Ectomorph, Mesomorph or Endomorph? 01:28:55 Sponsor: Function 01:30:42 Train Fasted?, Caffeine, Preworkout & Postworkout Nutrition 01:38:29 Protein, Resistance Training & Timing 01:40:12 Creatine Supplements, Gummies, Dose, Brain Health Benefits? 01:45:44 Individual Experience; Skepticism & Science, Menopause & Body Composition 01:54:52 Cortisol & Women, Stress & Diet, Cushing Syndrome 02:00:17 Overtraining?, Sleep Disruptions, Energy & Training Time 02:04:07 Menopause Symptoms & Hormone Therapy, Testosterone 02:09:22 Women Differences in Diet & Training?; Exercise Science Studies 02:16:19 Lauren's Training Schedule, Mobility Work 02:19:35 Hormone Therapy & Long-Term Outcomes; Deliberate Cold Exposure 02:23:06 Zone 2 Cardio; Weighted Vest; Balance Training; Ab Exercises; Recovery 02:29:26 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter #HubermanLab #Science #Health #Exercise Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Dr. Lauren Colenso-SempleFebruary 16, 2026

neurosciencepsychologygenetics

How Genes Shape Your Risk Taking & Morals | Dr. Kathryn Paige Harden

Genes significantly influence risk-taking behavior and moral development, but always in interaction with environmental and family factors rather than deterministically

Dr. Kathryn Paige HardenFebruary 9, 2026

neurosciencepsychologyscience

Science & Tools of Learning & Memory | Dr. David Eagleman

Neuroplasticity allows the brain to form new neural connections throughout life, enabling learning of new skills through focused practice and repetition with immediate feedback

Dr. David EaglemanJanuary 26, 2026

healthnutritionscience

Essentials: Build a Healthy Gut Microbiome | Dr. Justin Sonnenburg

The gut microbiome consists of trillions of microbes that profoundly influence mental health, physical health, immune function, and metabolic processes through multiple biological pathways.

Dr. Justin SonnenburgDecember 11, 2025

neurosciencehealthlongevity

Dr. Glen Jeffery: Using Red Light to Improve Your Health & the Harmful Effects of LEDs

Long-wavelength light (red, near-infrared, and infrared) penetrates deep into tissues and enhances mitochondrial function, improving metabolism, eyesight, blood glucose regulation, and longevity

December 1, 2025

medicinehealthscience

How A Doctor Cured His Own Terminal Disease | Dr. David Fajgenbaum

Many FDA-approved medications can treat diseases other than their original indication, offering hope for patients with rare and terminal conditions

Dr. David FajgenbaumNovember 3, 2025

neurosciencehealthlongevity

Improve Your Lymphatic System for Overall Health & Appearance

The lymphatic system is a crucial network that removes cellular waste and fluid from organs and fights infections, but unlike the circulatory system, it lacks a central pump and relies on movement, breathing, and pressure to function

October 27, 2025

neurosciencesciencesleep

Essentials: How Your Brain Functions & Interprets the World | Dr. David Berson

The visual system transforms photons into electrical signals through a complex cascade starting in photoreceptor cells and progressing through multiple layers of retinal processing before reaching the cortex for conscious perception

Dr. David BersonOctober 16, 2025

psychologysciencemental-health

Essentials: How Humans Select & Keep Romantic Partners in the Short & Long Term | Dr. David Buss

Universal traits valued in long-term partners include kindness, emotional stability, intelligence, and physical attractiveness, with consistency across cultures and demographics

Dr. David BussOctober 2, 2025

neuroscienceperformanceprotocols

Enhance Your Learning Speed & Health Using Neuroscience Based Protocols | Dr. Poppy Crum

Neuroplasticity allows the brain to reorganize and form new neural connections throughout life, enabling faster learning and adaptation to environmental demands

Dr. Poppy CrumSeptember 29, 2025

neurosciencepsychologyscience

How to Expand Your Consciousness | Dr. Christof Koch

Consciousness arises from integrated information in the brain and shapes our unique perception of reality through what Dr. Koch calls our individual perception box

Dr. Christof KochSeptember 15, 2025

healthnutritionlongevity

Transform Your Metabolic Health & Longevity by Knowing Your Unique Biology | Dr. Michael Snyder

Individual glucose response varies dramatically based on genetics and lifestyle, making personalized nutrition approaches more effective than one-size-fits-all diets

Dr. Michael SnyderSeptember 8, 2025

psychologymental-healthscience

Science & Health Benefits of Belief in God & Religion | Dr. David DeSteno

Religious rituals and practices produce measurable improvements in mental and physical health through mechanisms that science can study and understand

Dr. David DeStenoAugust 25, 2025

neurosciencemental-healthmedicine

Curing Autism, Epilepsy & Schizophrenia with Stem Cells | Dr. Sergiu Pașca

Autism spectrum disorder diagnoses are increasing due to better recognition and diagnostic criteria rather than solely increased prevalence, with genetic factors playing a significant role in susceptibility

Dr. Sergiu PașcaAugust 18, 2025

neuroscienceperformancesleep

How to Rewire Your Brain & Learn Faster | Dr. Michael Kilgard

Neuroplasticity requires four key conditions: alertness, effortful focus, post-learning reflection, and sleep to consolidate changes in the brain.

Dr. Michael KilgardAugust 11, 2025

nutritionfitnessscience

How to Lose Fat & Gain Muscle With Nutrition | Alan Aragon

Optimal protein intake per meal is based on individual factors, not a universal 30-gram limit, and the evidence suggests consuming adequate daily protein is more important than meal timing

Alan AragonJuly 7, 2025

neurosciencenutritionscience

The Chemistry of Food & Taste | Dr. Harold McGee

Cooking methods, cookware materials like copper, and temperature control fundamentally transform food chemistry and flavor profiles

Dr. Harold McGeeJune 30, 2025

neurosciencehealthmedicine

How to Control Your Sense of Pain & Pleasure | Huberman Lab Essentials

Pain and pleasure are processed through specialized neurons in the skin and interpreted by the brain based on both hardwired mechanisms and subjective factors like expectation and context

Huberman Lab EssentialsJune 19, 2025

sleepneurosciencehealth

The Science & Practice of Perfecting Your Sleep | Huberman Lab Essentials

Sleep consists of distinct REM and non-REM stages that work together to rejuvenate both mind and body through different restorative processes

Huberman Lab EssentialsJune 12, 2025

sciencemedicinehealth

Improving Science & Restoring Trust in Public Health | Dr. Jay Bhattacharya

Dr. Bhattacharya discusses his vision for NIH priorities and how to incentivize bold, innovative science from younger researchers and labs

Dr. Jay BhattacharyaJune 9, 2025

neurosciencesciencepsychology

Essentials: Machines, Creativity & Love | Dr. Lex Fridman

Machine learning and deep learning are fundamentally changing how AI systems understand and interact with the world through self-supervised learning techniques

Dr. Lex FridmanMay 29, 2025

nutritionhealthscience

How Different Diets Impact Your Health | Dr. Christopher Gardner

There is no single best diet for everyone; success depends on individual factors, preferences, and what you can sustain long-term

Dr. Christopher GardnerMay 12, 2025

psychologymental-healthscience

Contracts of Love & Money That Make or Break Relationships | James Sexton

Prenuptial agreements are associated with longer marriages and higher relationship satisfaction, contradicting the common belief that they harm relationships

James SextonMay 5, 2025

sciencepsychologyhealth

What Pets Actually Want & Need | Dr. Karolina Westlund

Understanding animal body language and breed-specific behaviors is essential to meeting your pet's actual needs rather than imposing human expectations

Dr. Karolina WestlundApril 28, 2025

hormoneshealthprotocols

How to Optimize Testosterone & Estrogen | Huberman Lab Essentials

Testosterone and estrogen are produced in the gonads and adrenals, with levels fluctuating naturally across the lifespan in both sexes

Huberman Lab EssentialsFebruary 20, 2025

hormonesneurosciencehealth

How Hormones Shape Sexual Development | Huberman Lab Essentials

Sexual development involves four distinct biological levels: chromosomal sex, gonadal sex, hormonal sex, and morphological sex, each influenced by different factors

Huberman Lab EssentialsFebruary 13, 2025

neurosciencepsychologymental-health

The Science of Emotions & Relationships | Huberman Lab Essentials

Early infant bonding and attachment patterns during infancy establish foundational templates for adult emotional regulation and relationship patterns

Huberman Lab EssentialsFebruary 6, 2025

scienceneuroscience

Charting the Architecture of the Universe & Human Life | Dr. Brian Keating

Early humans used celestial observations of stars, sun, and moon to measure time, track seasons, and navigate, creating a shared ancient experience that continues to connect us today

Dr. Brian KeatingJanuary 20, 2025

psychologymental-healthscience

How to Achieve True Happiness Using Science-Based Protocols | Dr. Laurie Santos

Money has a minimal impact on happiness beyond meeting basic needs, and the happiness it provides diminishes quickly through hedonic adaptation

Dr. Laurie SantosDecember 23, 2024

neurosciencesciencepsychology

How to Use Curiosity & Focus to Create a Joyful & Meaningful Life | Dr. Bernardo Huberman

Curiosity as a life compass: Dr. Huberman shares how following genuine curiosity about novel problems has guided his interdisciplinary career across physics, computer science, biology, economics, and quantum computing

Dr. Bernardo HubermanDecember 16, 2024

sleepscienceprotocols

How to Defeat Jet Lag, Shift Work & Sleeplessness | Huberman Lab Essentials

Temperature minimum is a reliable marker for identifying your circadian rhythm and adjusting to new time zones or shift work schedules

Huberman Lab EssentialsDecember 5, 2024

neurosciencescienceprotocols

How Your Brain Works & Changes | Huberman Lab Essentials

The nervous system creates sensations, perceptions, emotions, thoughts, and behaviors through integrated neural processes

Huberman Lab EssentialsNovember 14, 2024

healthsciencelongevity

The Effects of Microplastics on Your Health

Microplastics and nanoplastics are pervasive in the human body, found in blood, organs, and brain tissue, with potential negative health impacts still being researched

October 21, 2024

healthmedicinescience

How to Improve & Protect Your Skin Health & Appearance | Dr. Teo Soleymani

Sun exposure is the primary driver of premature skin aging and skin cancer risk, making sun protection critical for both appearance and health

Dr. Teo SoleymaniAugust 19, 2024

nutritionfitnessscience

Tools for Nutrition & Fitness | Dr. Layne Norton

Evaluate nutritional claims by examining the quality of scientific evidence rather than accepting popular narratives without scrutiny

Dr. Layne NortonAugust 12, 2024

longevitysupplementsscience

Supplements for Longevity & Their Efficacy | Dr. Peter Attia

The NAD pathway plays a critical role in cellular health and aging, making it a key target for longevity interventions

Dr. Peter AttiaJuly 29, 2024

fitnesshealthscience

Build a Strong, Pain-Proof Back | Dr. Stuart McGill

Back pain originates from specific movement patterns and load tolerance thresholds rather than structural damage alone, making personalized assessment critical for effective treatment

Dr. Stuart McGillJuly 15, 2024

neurosciencehealthmental-health

How Cannabis Impacts Health & the Potential Risks | Dr. Matthew Hill

THC produces psychoactive effects by binding to CB1 receptors in the brain, affecting time perception, focus, memory, appetite, and stress responses

Dr. Matthew HillJuly 8, 2024

healthnutritionscience

How to Improve Skin Health & Appearance

Skin health serves as a window into immune system function, gut microbiome health, and overall organ system status

July 1, 2024

neurosciencemedicinescience

How the Brain Works, Curing Blindness & How to Navigate a Career Path | Dr. E.J. Chichilnisky

The retina is a critical component for understanding how the brain processes information and represents a microcosm of broader neural computation

Dr. E.J. ChichilniskyMarch 18, 2024

neurosciencemental-healthpsychology

The Biology of Social Interactions & Emotions | Dr. Kay Tye

Social connections are fundamental to human brain health and loneliness activates similar neural pathways to physical pain

Dr. Kay TyeFebruary 5, 2024

neurosciencemental-healthpsychology

The Causes & Treatments for Autism | Dr. Karen Parker

Autism spectrum disorder involves differences in social communication and behavior with a complex biological basis involving genetics, prenatal factors, and neuronal development

Dr. Karen ParkerDecember 11, 2023

healthneurosciencestress

AMA #13: Winter Months & Sickness, Wim Hof Breathing & Stressors

Cold weather itself does not directly cause illness, but seasonal factors like reduced sunlight and behavioral changes increase infection risk

November 30, 2023

neurosciencemental-healthprotocols

A Science-Supported Journaling Protocol to Improve Mental & Physical Health

A four-day writing protocol backed by hundreds of scientific studies can significantly improve mental and physical health outcomes

November 20, 2023

longevitysupplementsscience

AMA #12: Thoughts on Longevity Supplements (Resveratrol, NR, NMN, Etc.) & How to Improve Memory

Resveratrol and other longevity supplements like NR and NMN have mixed evidence for human health benefits despite promising animal studies

October 31, 2023

medicinesciencehealth

Curing All Human Diseases & the Future of Health & Technology | Mark Zuckerberg & Dr. Priscilla Chan

The Chan Zuckerberg Initiative is funding transformative biomedical projects with the goal of curing all human diseases by the end of the century.

Mark Zuckerberg & Dr. Priscilla ChanOctober 23, 2023

neurosciencemental-healthperformance

How to Use Music to Boost Motivation, Mood & Improve Learning | Huberman Lab Podcast

Music activates multiple brain regions and triggers neurochemical responses that can enhance mood, motivation, and cognitive performance

Huberman Lab PodcastSeptember 18, 2023

sciencelongevitymedicine

Journal Club with Dr. Peter Attia | Metformin for Longevity & The Power of Belief Effects

Metformin is a commonly prescribed diabetes drug that has been studied for potential longevity benefits, but the evidence for healthy individuals remains limited and mixed

Metformin for Longevity & The Power of Belief EffectsSeptember 11, 2023

sciencepsychologyperformance

How Risk Taking, Innovation & Artificial Intelligence Transform Human Experience | Marc Andreessen

True innovation requires specific personality traits including comfort with risk-taking, intrinsic motivation, and the ability to navigate uncertainty and ambiguity

Marc AndreessenSeptember 4, 2023

neurosciencehealthscience

AMA #10: Benefits of Nature & “Grounding," Hearing Loss Research & Avoiding Altitude Sickness

Nature exposure provides scientifically-backed benefits for mental health, stress reduction, and nervous system regulation

August 30, 2023

healthmedicinehormones

Improving Sexual & Urological Health in Males and Females | Dr. Rena Malik

Pelvic floor dysfunction affects both men and women and can be restored through proper exercises, physical therapy, and understanding neural and vascular supply to genitals

Dr. Rena MalikAugust 14, 2023

psychologymental-healthscience

How to Shape Your Identity & Goals | Dr. Maya Shankar

Identity is not fixed but constantly evolving through our experiences, beliefs, and the narratives we construct about ourselves

Dr. Maya ShankarJuly 24, 2023

fitnessscienceperformance

Science-Supported Tools to Accelerate Your Fitness Goals

Essential fitness program components include progressive resistance training and cardiovascular exercise as the foundation for lifelong health and performance

July 3, 2023

healthmedicinelongevity

How to Improve Your Eye Health & Offset Vision Loss | Dr. Jeffrey Goldberg

Corrective lenses like readers can be used strategically without creating dependency, and periodic eye strain breaks help maintain natural focusing ability

Dr. Jeffrey GoldbergJune 26, 2023

neurosciencemental-healthscience

How Psilocybin Can Rewire Our Brain, Its Therapeutic Benefits & Its Risks

Psilocybin is a naturally occurring psychedelic compound that works by binding to serotonin receptors and triggering widespread neuroplasticity throughout the brain

May 8, 2023

nutritionlongevityhealth

Intermittent Fasting to Improve Health, Cognition & Longevity | Dr. Satchin Panda

Time-restricted eating (TRE) or intermittent fasting can improve metabolic health, cardiovascular function, and longevity by aligning eating patterns with circadian rhythms.

Dr. Satchin PandaMarch 13, 2023

healthnutritionscience

How to Optimize Your Water Quality & Intake for Health

Water comprises 55-80% of human body weight and is essential for cellular function, mental focus, and physical performance

March 6, 2023

neurosciencesciencepsychology

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

Experiences and memories can be inherited across generations through epigenetic mechanisms and small RNA molecules, not just through traditional DNA sequences

Dr. Oded RechaviFebruary 27, 2023

fitnessperformancescience

Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals | Huberman Lab

Recovery is a trainable skill that directly determines whether your body adapts positively to exercise stress and achieves fitness goals

Huberman LabFebruary 15, 2023

fitnessperformanceprotocols

Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat | Huberman Lab Guest Series

There are four distinct types of physical endurance that require different training approaches: muscular endurance, anaerobic capacity, maximum aerobic output, and long duration endurance

Huberman Lab Guest SeriesFebruary 1, 2023

fitnessperformanceprotocols

Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series

Repetition ranges and load selection determine whether training emphasizes strength, hypertrophy, or power development with different neural and metabolic adaptations

Huberman Lab Guest SeriesJanuary 25, 2023

fitnessperformancescience

Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness | Huberman Lab Guest Series

There are 9 distinct types of exercise adaptations that target different aspects of fitness including strength, endurance, muscle growth, flexibility, and power

Huberman Lab Guest SeriesJanuary 18, 2023

sciencepsychologymental-health

Navigating Conflict, Finding Purpose & Maintaining Drive | Dr Lex Fridman

Dr. Lex Fridman shares firsthand experiences from the Ukrainian-Russian War and how witnessing conflict shapes understanding of the human experience and shared humanity

Dr Lex FridmanNovember 28, 2022

mental-healthpsychologyneuroscience

Science-Based Tools for Increasing Happiness

Happiness consists of multiple types including natural happiness derived from life circumstances and synthetic happiness generated internally through mindset and actions

November 14, 2022

nutritionfitnessscience

The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton

Energy balance remains the fundamental principle for fat loss, but meal composition and protein intake significantly impact body composition and satiety

Dr. Layne NortonNovember 7, 2022

performanceprotocolsnutrition

AMA #1: Leveraging Ultradian Cycles, How to Protect Your Brain, Seed Oils Examined and More

Dr. Huberman discusses how to leverage ultradian rhythms and biological cycles to optimize daily work and productivity

November 2, 2022

neurosciencemental-healthscience

How Meditation Works & Science-Based Effective Meditations

Meditation creates measurable state changes in the brain by shifting between interoception (internal awareness), exteroception (external awareness), and dissociation, with different types of meditation engaging these neural systems differently

October 31, 2022

neurosciencesciencemedicine

The Science of Learning & Speaking Languages | Dr. Eddie Chang

The brain's speech production system involves distributed networks across multiple cortical regions, not just Broca's area, with recent neuroscience overturning classical textbook models of language localization

Dr. Eddie ChangOctober 24, 2022

neurosciencesciencepsychology

The Neuroscience of Speech, Language & Music | Dr. Erich Jarvis

Humans and certain animal species share unique neural circuits that enable complex vocal learning and communication through speech and song.

Dr. Erich JarvisAugust 29, 2022

fitnessperformanceprotocols

Optimize Your Exercise Program with Science-Based Tools | Jeff Cavaliere

Exercise program design should be individualized based on your specific goals, whether building muscle, losing fat, or improving athletic performance

Jeff CavaliereJuly 4, 2022

neurosciencefitnessprotocols

Improve Flexibility with Research-Supported Stretching Protocols

Flexibility is essential for physical performance, injury prevention, and can help reduce both physical and mental pain

June 13, 2022

fitnessperformanceprotocols

Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance

Progressive overload is essential for strength and muscle growth, involving systematic increases in training variables like weight, reps, sets, or density

March 28, 2022

neurosciencenutritionhealth

How to Build, Maintain & Repair Gut Health | Dr. Justin Sonnenburg

The gut microbiome architecture varies significantly across different regions of the gastrointestinal tract and changes in response to diet, environment, and genetics

Dr. Justin SonnenburgMarch 7, 2022

neuroscienceperformancepsychology

Optimizing Workspace for Productivity, Focus, & Creativity

Light exposure and intensity dramatically impact focus, alertness, and circadian rhythm alignment in your workspace

January 31, 2022

longevitynutritionscience

The Biology of Slowing & Reversing Aging | Dr. David Sinclair

Aging is a controllable biological process driven by loss of information in our cells, not just the passage of time

Dr. David SinclairDecember 27, 2021

neurosciencesleepscience

Your Brain's Logic & Function | Dr. David Berson

Dr. Berson discovered the specialized neurons in the eye that control circadian rhythms and regulate sleep, wakefulness, mood, and appetite

Dr. David BersonDecember 13, 2021

psychologysciencemental-health

How Humans Select & Keep Romantic Partners in Short & Long Term | Dr. David Buss

Men and women have different priorities when selecting long-term mates, with women emphasizing financial resources and status while men prioritize youth and fertility indicators

Dr. David BussNovember 29, 2021

neurosciencehealthscience

Using Your Nervous System to Enhance Your Immune System

The immune system consists of innate and adaptive components that work together to protect against pathogens, with microbiomes in the gut, nose, eyes, and mouth playing critical roles in immune defense

November 1, 2021

nutritionhealthscience

Effects of Fasting & Time Restricted Eating on Fat Loss & Health | Huberman Lab Podcast #41

Fasting is contextual and relates to blood glucose levels and their downstream metabolic effects on weight loss, fat loss, and overall health

Huberman Lab Podcast #41October 11, 2021

mental-healthneuroscienceprotocols

Understanding & Conquering Depression

Major depression involves dysregulation of three key neurotransmitter systems: norepinephrine, serotonin, and dopamine, which can be understood through both biological and psychological frameworks

August 23, 2021

neuroscienceprotocolsscience

The Science of Hearing, Balance & Accelerated Learning

The ear and nervous system decode sound waves through a complex biological process involving hair cells in the cochlea that convert vibrations into neural signals processed by specific brain regions

July 5, 2021

neurosciencemental-healthscience

Understanding & Healing the Mind | Dr. Karl Deisseroth

Dr. Deisseroth bridges clinical psychiatry with neuroscience research to develop cures for mental health disorders including depression, anxiety, ADHD, autism, and OCD

Dr. Karl DeisserothJune 28, 2021

performancefitnessprotocols

Supercharge Exercise Performance & Recovery with Cooling

Temperature regulation is the dominant variable affecting physical performance and recovery, more influential than most other factors

May 10, 2021

hormonesscienceprotocols

The Science of How to Optimize Testosterone & Estrogen

Testosterone and estrogen profoundly impact brain function, body composition, and behavior throughout adulthood, with nervous system activation directly influencing endocrine and vascular responses

April 12, 2021

hormonesneurosciencescience

How Hormones Shape Sexual Development

Testosterone and estrogen shape brain and body development from the womb onward, with their effects extending throughout the lifespan

April 5, 2021

neurosciencehealthprotocols

Control Pain & Heal Faster with Your Brain

Pain arises from both physical injury and brain perception, making it a dissociable experience that can be actively controlled through neural mechanisms

March 1, 2021

sleepscienceprotocols

How to Defeat Jet Lag, Shift Work & Sleeplessness

Your temperature minimum is the key biological marker for resetting your circadian rhythm and overcoming jet lag quickly and reliably.

January 25, 2021

neuroscienceperformancesleep

How Your Brain Works & Changes

The nervous system creates sensations, perceptions, emotions, thoughts, and behaviors through neurons, synapses, and chemical signaling

January 4, 2021

neurosciencehealthperformance

Welcome to the Huberman Lab Podcast

The Huberman Lab podcast explores how the brain and nervous system control perception, behavior, and health through neuroscience research

December 23, 2020