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Huberman Lab

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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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Folgen von Huberman Lab

315 Folgen
  • Folge vom 13.02.2023
    Dr. Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State
    My guest this episode is Gina Poe, PhD, a professor in the department of integrative biology & physiology at the University of California, Los Angeles (UCLA). We discuss her research exploring how sleep impacts learning, memory, hormones and emotions. She discusses tools to enhance your quality of sleep, increase deep sleep, rapid eye movement sleep and growth hormone release-- a key hormone for health, immune function and vitality. Dr. Poe explains how a specific brain area, the locus coeruleus, facilitates the processing of emotions, helps relieve traumas and how to maximize locus coeruleus function. She also explains sleep’s vital role in opiate addiction recovery and how anyone can determine their optimal sleep timing and duration. This episode is rich with basic science information and zero-cost tools to enhance quality and effectiveness of sleep for sake of mental health, physical health and performance. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Gina Poe (00:02:52) Sponsor: LMNT (00:06:58) Sleep Phases, Perfect Night’s Sleep (00:10:32) Can You Oversleep? (00:14:50) Sleep Cycles, Sleep Spindles, “Falling” Asleep, Dreams & Memories (00:19:01) Tool: Growth Hormone Release & Sleep (00:22:05) Adolescence; Early Sleep, Alcohol & Sleep Spindles (00:24:55) Middle Sleep States & REM, Schema, Waking at Night (00:30:33) Deep Sleep, Dreams & Senses (00:33:22) Sponsor: AG1 (00:34:37) Later Sleep, Paralysis, Sleepwalking, Sleep Talking (00:36:47) Alarm Clock & Grogginess; Sleep Trackers, Brain & Sleep (00:43:19) Early Slow Wave Sleep & “Washout”, Normal Sleep Cycle & Night Owls (00:54:30) Locus Coeruleus, Learning & REM Sleep (01:01:46) Post-Traumatic Stress Disorder (PTSD), Locus Coeruleus & Sleep (01:07:31) Locus Coeruleus, Trauma & Sleep, Antidepressants, Norepinephrine (01:12:29) Locus Coeruleus, Bedtime & Novelty, Estrogen & Trauma (01:16:22)Sex Differences & Sleep (01:19:12) Tool: Non-Sleep Deep Rest (NSDR), Insomnia, Meditation, Prayer (01:27:42) Sleep Spindles, Learning & Creativity, P Waves & Dreaming (01:34:51) Lucid Dreams, Reoccurring Dreams, Trauma (01:44:11) Trauma Recovery, Locus Coeruleus & Norepinephrine, REM Sleep  (01:52:15) Opiates, Addiction, Relapse & Sleep (02:02:45) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices
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      Radio hören mit phonostar Help layer phonostarplayer Um Radio anzuhören, stehen dir bei phonostar zwei Möglichkeiten zur Verfügung: Entweder hörst du mit dem Online-Player direkt in deinem Browser, oder du nutzt den phonostar-Player. Der phonostar-Player ist eine kostenlose Software für PC und Mac, mit der du Radio unabhängig von deinem Browser finden, hören und sogar aufnehmen kannst. ›››› phonostar-Player gratis herunterladen X
  • Folge vom 08.02.2023
    GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
    In episode 4 of a 6-part series, Andy Galpin, PhD, explains how to design an effective training program for fitness, health and longevity through a 10-step approach. He covers goal setting, exercise selection, balancing, recovery periods and real-world challenges. He provides a year-long training example that considers sleep, sunlight and social connection. The program is modifiable for personal fitness goals and experience. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Eight Sleep: https://eightsleep.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Optimal Fitness Programming (00:07:19) Sponsors: Eight Sleep (00:09:53) #1: Plan Fitness Goals, S.M.A.R.T. Goals (00:19:52) Intermediate Goals, Dopamine, Identify Your “Defender”, Goal Timing (00:26:25) Multiple Goals, Synergistic Goals, Interference Effects (00:36:13) Sponsor: AG1 (00:37:060 Physical Goal “Bins”, Specificity  (00:48:02) Tool: #2: Identify Your “Defender”, Quadrant System, “Drop Everything and…” (01:04:330 Sponsor: InsideTracker (01:05:35) #3: Goal Timeframe & Life Events; #4: Weekly Training Frequency (01:10:33) #5: Exercise Selection, Progression  (01:18:200 #6: Exercise Order, Identify Friction (01:29:20) Exercise Timing & Sleep, Down Regulation, Caffeine (01:36:24) #7: Intensity, #8: Volume, Progressive Overload, “Deloading” (01:43:59) #9: Rest Intervals, #10: “Chaos Management” (01:49:06) Fitness, Health & Longevity Goals, Proprioception & Non-Structured Exercise (01:53:41) Tool: Year-Long Program Example for Overall Fitness (02:07:58) Tool: Overall Fitness Template by Quarter, Matching Goals & Seasons (02:25:49) Training & Life Challenges: Sleep, Illness  (02:32:10) Tool: Program Flexibility, 3-Day Weekly Training Program (02:37:12) Physical Activity vs. Exercise (02:40:12) Tool:4-Day Weekly Training Program, Muscular Endurance (02:51:15) Tool: 5/6-Day Weekly Training Program, Recovery (02:54:06) Program Modification, Balancing Joy (03:04:47) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices
    Jetzt anhören
    • im Online-Player
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    • Was ist das?
      Radio hören mit phonostar Help layer phonostarplayer Um Radio anzuhören, stehen dir bei phonostar zwei Möglichkeiten zur Verfügung: Entweder hörst du mit dem Online-Player direkt in deinem Browser, oder du nutzt den phonostar-Player. Der phonostar-Player ist eine kostenlose Software für PC und Mac, mit der du Radio unabhängig von deinem Browser finden, hören und sogar aufnehmen kannst. ›››› phonostar-Player gratis herunterladen X
  • Folge vom 06.02.2023
    How to Stop Headaches Using Science-Based Approaches
    In this episode, I discuss the causes and treatments of different types of headaches, including tension headaches, migraines, sinus and cluster headaches, as well as menstrual and other hormone-based headaches. I describe how to distinguish between the different headache types and how to select the right treatment, including prescription-based and non-prescription-based treatments, behavioral and nutrition-based approaches. I also explain the evidence and mechanisms supporting the use of omega-3 fatty acids, high dose creatine, peppermint oil, turmeric, acupuncture and more. Additionally, I touch on traumatic brain injury, the causes of photophobia, aura, and the link between spicy foods and thunderclap headaches. By the end of this episode, listeners and viewers will have a comprehensive understanding of headaches, their types and the best way to prevent and stop them. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Headache (00:03:51) Sponsor: LMNT (00:07:47) Headache Sources: Muscle Tension; Blood Flow & Meninges (00:14:06) Headache Sources: Neurons; Inflammation & Sinus Headache  (00:23:21) 3 Neuron Types, Pain, Tension Headaches (00:29:29) Sponsor: AG1 (00:31:05) Tension Headaches (00:34:29) Migraine Headaches, Aura, Photophobia  (00:43:10) Cluster Headaches (00:47:47) Hormone-Based Headaches, Menstrual Cycle & Menopause (00:53:38) Traumatic Brain Injury (TBI) & Headache, Baseline Health (01:02:08) Tool: Headache Treatment, Creatine Monohydrate & TBI (01:12:22) InsideTracker (01:13:55) Headache Treatment, Omega-3 & Omega-6 Fatty Acids (Linolic Acid) (01:22:14) Tool: Omega-3 Supplementation, Omega-6 Fatty Acids & Inflammation (01:28:11) Hormone Headache Treatment & Omega-3s (01:31:24) Tool: Aura, Photophobia & Offsetting with Red Light  (01:44:15) Tool: Tension Headache & Botox Treatment (01:49:43) Tool: Alternative Headache Treatments, Peppermint Oil, Menthol (02:01:35) Tool: Tension Headaches Treatment & Acupuncture (02:05:41) Tool: Migraine & Herbal Treatment, Caffeine Timing (02:13:26) Tool: Migraine Treatments & Curcumin (Turmeric) (02:18:00) Carolina Reaper Pepper & Thunderclap Headache (02:24:21) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Momentous, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices
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    • Was ist das?
      Radio hören mit phonostar Help layer phonostarplayer Um Radio anzuhören, stehen dir bei phonostar zwei Möglichkeiten zur Verfügung: Entweder hörst du mit dem Online-Player direkt in deinem Browser, oder du nutzt den phonostar-Player. Der phonostar-Player ist eine kostenlose Software für PC und Mac, mit der du Radio unabhängig von deinem Browser finden, hören und sogar aufnehmen kannst. ›››› phonostar-Player gratis herunterladen X
  • Folge vom 01.02.2023
    GUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
    This is episode 3 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton. He explains protocols to improve the various kinds of physical endurance: muscular endurance, anerobic capacity, maximum aerobic output, and long duration endurance. He also explains how the body uses different energy sources (carbohydrates, proteins, fats) during rest and exercise. He also explains the mechanisms underlying fat loss and how and why exercise accelerates rates of fat loss. We cover the many concepts related to endurance training and fat loss such as metabolic flexibility, breathwork training for exercise performance and recovery, lactate production and regulation, how to improve blood flow to muscles, anaerobic vs. aerobic metabolism, exercise fatigue, low-carbohydrate diets and fat loss, and how to combine different types of workouts to improve overall endurance. This episode in intended for everyone ranging from novice and recreational exercisers to elite endurance athletes. Anyone wishing to improve their physical health and performance stands to benefit from the information. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Levels: https://levels.link/huberman LMNT: https://drinklmnt.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Endurance: Benefits, Mechanics & Breathing  (00:07:30) Tool: “Exercise Snacks” (00:14:21) Sponsor: Levels, LMNT (00:18:01) Endurance Categories (00:22:16) Fat Loss & Respiration; Carbon Cycles & Storage, Metabolism (00:33:08) Exhalation Rates, Exercise & Fat Loss; Calories (00:41:47) Cardiovascular Adaptations, Cardiac Output & Maximum Heart Rate (00:47:03) Sponsor: AG1 (00:47:55) Excess Post-Exercise Consumption (EPOC); Exercise Intensity & Fat vs. Carbohydrate Energy Utilization (00:59:35) Tool: Training for Fat Loss, Carbohydrate Stores, Liver Glycogen & Fatigue (01:08:01) Metabolic Flexibility, Carbohydrates & Fat; Exercise & Flexible Fuel Utilization  (01:16:07) Muscle & Basal Metabolic Rate (01:19:40) Sponsor: InsideTracker (01:20:43) Assessing Metabolic Flexibility, Blood Glucose, Carbohydrates (01:27:48) Caffeine, High-Carbohydrate Meals & Timing, Managing Daily Energy  (01:36:42) Cellular Energy (ATP) Production from Carbs; Lactate; Anerobic, Aerobic (01:50:45) Lactate, Energy Production Buffer (01:53:14) Fuel Sources & Exercise; Mitochondria, Oxygen Availability & Lactate (02:02:50) Lactate for Exercise & Cognitive Performance (02:04:33) Energy Production, Waste Management & Endurance Exercise; Insulin (02:12:49) Protein & Fat Utilization for Energy; Exercise & Fat Loss (02:21:20) Protein as Fuel Source, Fire Analogy  (02:26:39) Low-Carbohydrate Diet & Performance (02:29:40) Muscular Endurance: Fuel Sources, Training & Capillarization (02:37:30) Tool: Muscular Endurance & Modifiable Variables; Examples (02:45:07) Anerobic Capacity: Fuel Sources, Training & Oxygen Utilization  (02:49:23) Tool: Cardiac Output, Heart Rate Zones & Breathing “Gear System” (02:58:10) Tool: Anerobic Capacity & Modifiable Variables; Examples, Nasal Recovery (03:11:45) Tool: “Sugarcane” Endurance Protocol  (03:14:02) Anerobic Capacity, Training Progression  (03:16:40) Tool: Maximum Aerobic Output, Training & Modifiable Variables (03:21:58) Tool: Long Duration Endurance, Training, Circuits (03:25:13) Long Duration Endurance, Capillarization, Fatigue & Breathwork, Technique (03:29:10) Weekly Combination Training, Metabolic Flexibility & Longevity (03:37:23) Tool: Mixed Endurance Training, Half Marathon Example (03:47:33) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices
    Jetzt anhören
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    • Was ist das?
      Radio hören mit phonostar Help layer phonostarplayer Um Radio anzuhören, stehen dir bei phonostar zwei Möglichkeiten zur Verfügung: Entweder hörst du mit dem Online-Player direkt in deinem Browser, oder du nutzt den phonostar-Player. Der phonostar-Player ist eine kostenlose Software für PC und Mac, mit der du Radio unabhängig von deinem Browser finden, hören und sogar aufnehmen kannst. ›››› phonostar-Player gratis herunterladen X