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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

313 Folgen
  • Folge vom 08.08.2022
    Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
    In this episode, I describe a comprehensive toolkit consisting of behavioral and supplement-based tools that you can customize to enhance the quality, duration and impact of your sleep. This has an enormous positive impact on your overall health and daytime functioning, brain, hormones and immune system. I teach you how to effectively harness light (and darkness), temperature, food, exercise, caffeine, supplements, and digital devices in order to fall asleep faster, stay deeply asleep longer and overall, and achieve better quality sleep. I also describe how these tools can be modified to recover quickly from a poor night’s sleep, jet lag or bouts of shift work. Given that sleep is the foundation of all mental health, physical health and performance, this episode should benefit everyone as it provides an essential toolkit of science-supported, low- to zero-cost strategies that can be tailored to optimize your sleep routine. 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) Tools to Optimize Sleep (00:03:18) Sponsors: LMNT, Eight Sleep (00:08:24) Factors to Control Circadian Rhythm & Sleep (00:15:10) Morning Tool: Morning Sunlight Viewing, Cortisol (00:20:44) Morning Sunlight: Circadian Rhythm, Artificial Lights, Cloudy Days (00:26:18) Evaluating Light in Environment, Compensating for Missed Morning Light (00:29:01) Sponsor: AG1 (00:30:46) Morning Tools: Temperature & Deliberate Cold Exposure, Exercise (00:34:58) Timing Caffeine, “Afternoon Crash,” Exercise (00:40:08) Timing Eating, Alertness & Circadian Rhythm (00:45:20) 3 Daily Critical Periods (00:46:49) Afternoons: Naps, Deep Relaxation (NSDR, Self-Hypnosis), Exercise & Body Temperature, Caffeine (00:51:59) Afternoon Tools: Viewing Sunlight in Late Afternoon, Evening Light (00:56:45) Evening/Night Tools: Overhead Artificial Lights, Light Sensitivity (01:04:40) Evening Tools: Hot Bath/Sauna, Temperature & Sleeping Environment (01:09:40) Alcohol, THC & Reduced Sleep Quality; CBD, Anxiety & Falling Asleep (01:11:45) Sleep Supplements: Magnesium Threonate, Apigenin & Theanine (01:16:34) Melatonin Supplementation (Caution) (01:17:44) Additional Sleep Supplements: GABA, Glycine, Myo-Inositol & Anxiety (01:20:08) Falling Back Asleep: Reveri App, NSDR, Yoga Nidra (01:22:55) Staying Asleep: Eye Masks, Ear Plugs, Elevating Feet (01:24:58) Tool: Sleep Apnea & Nasal Breathing (01:28:20) Sleep Schedule Consistency, Weekends, Compensatory Sleep & Caffeine (01:31:14) Tools: Temperature Minimum & Jet Lag, Shift Work & Red Lights (01:37:38) Behavioral Tools for 3 Daily Critical Periods (01:39:26) Zero-Cost Support, YouTube Feedback, Huberman Lab Clips, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices
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  • Folge vom 01.08.2022
    Dr. Emily Balcetis: Tools for Setting & Achieving Goals
    My guest this episode is Dr. Emily Balcetis, PhD, Professor of Psychology at New York University (NYU). Dr. Balcetis’ research focuses on how our perception of the world, particularly our visual perceptions, influences our level and persistence of motivation, how we conceptualize goals, actual goal achievement, and our emotional state as we pursue goals. Dr. Balcetis explains how to best visualize and overcome challenges in pursuit of larger, complex goals. We also discuss the science of how to define goals and intermediate milestones, overcome obstacles, and effectively track progress. This episode highlights science-based, immediately actionable tools that anyone can use to set and achieve physical and/or cognitive goals more effectively. 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. Emily Balcetis, Visualization of Goals & Motivation (00:03:41) Sponsors: LMNT (00:08:08) Vision & Motivation (00:11:37) Tool: Narrowing Visual Focus & Improving Exercise (00:21:39) Adjusting Visual Attention & Perceived Fatigue (00:25:14) Tool: Visual Focus “Spotlight” (00:27:57) Tool: Goal Gradient Hypothesis, Visual Spotlight to Increase Effort (00:32:23) Sponsor: AG1 (00:35:00) Defining Goals vs. Accomplishing Goals, Dream Boards & Goal Lists  (00:41:28) Tool: How to Setting Better Goals & Identify Obstacles (00:46:38) Vision is Unique, Challenging the Visual System, Realistic Goals & Micro-Goals (00:57:12) Do Fit People View the World Differently?, States of Body & Visual Experiences (01:05:54) Caffeine, Stimulants, Visual Windows & Motivation (01:10:13) Tools: Goal Setting & Cognitive (Non-Physical) Goals, Data Collection (01:21:54) Year in Review & Memory (01:26:32) Visual Tools & Mental Health, Depression & Visual Priming (01:31:33) Focusing Attention & Increasing Visual Detail/Resolution (01:36:12) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter, Instagram, Twitter, Momentous Supplements Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices
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  • Folge vom 25.07.2022
    The Science & Treatment of Bipolar Disorder
    In this episode, I explain the biology, symptoms, causes and types of bipolar disorder (sometimes called bipolar depression). I discuss neuroplasticity and how the brain normally regulates mood, energy, and perceptions; then, I contrast that with the biology of bipolar disorder, which is characterized by extremes of energy and mood, e.g., mania and depression. I outline the mechanisms through which bipolar disorder manifests in the brain, including deficits of interoception and reduced connections between the parietal and limbic systems. I also outline how treatment options (such as lithium) work in part through homeostatic plasticity.’ I discuss not only lithium but also the treatment of bipolar with ketamine, different talk therapies, electroconvulsive therapy, transcranial magnetic stimulation, and nutraceuticals, including Omega-3 and Inositol supplementation. This episode should interest anyone who has or knows someone with bipolar disorder and, more broadly, those interested in how the brain works to create a balance between thoughts, energy levels, focus, and mood. 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) Bipolar Disorder (00:03:42) Tool: Appetite Suppression & GLP-1, Parallel Pathways, Yerba Mate (00:9:19) Sponsors: AG1, LMNT (00:14:24) Prevalence & Severity of Bipolar Disorder (00:16:30) Bipolar Disorder I, Diagnostic Criteria of Mania (00:28:58) Bipolar Disorder II, Individual Variability (00:33:07) Bipolar I vs. Bipolar II: Manic, Depressive & Symptom-Free States (00:38:20) Consequences of Bipolar Disorder, Heritability (00:46:53) Bipolar Disorder vs. Borderline Personality Disorder (00:51:51) Mania & Depression, Negative Impacts (00:53:06) History of Lithium Treatment (01:02:44) Lithium Treatment & Side-Effects (01:05:05) Effects of Lithium: BDNF, Anti-inflammatory & Neuroprotection (01:10:10) Neural Circuits of Bipolar Disorder, Interoception, Hyper- vs. Hypoactivity (01:17:11) Neural States & Mania, Parietal Lobe & Limbic System (01:22:58) Homeostatic Plasticity, Synaptic Scaling, Lithium & Ketamine (01:36:00) Talk Therapies: Cognitive Behavioral Therapy, Family-Focused Therapy, Interpersonal & Social Rhythm Therapy (01:43:18) Electroconvulsive Therapy (ECT), Transcranial Magnetic Stimulation (rTMS) (01:48:01) Psylocibin, Cannabis (01:51:50) Lifestyle Support, Supplements: Inositol & Omega-3 Fatty Acids (02:03:31) Omega-3s, Membrane Fluidity & Neuroplasticity (02:06:44) Mania, Creativity & Occupations (02:15:33) Bipolar Disorder: Diagnosis, Neural Circuits & Treatment (02:17:45) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices
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  • Folge vom 18.07.2022
    Dr. Charles Zuker: The Biology of Taste Perception & Sugar Craving
    My guest this episode is Charles Zuker, Ph.D., Professor of Biochemistry, Molecular Biophysics and Neuroscience at Columbia University and an Investigator with the Howard Hughes Medical Institute. Dr. Zuker is the world’s leading expert in the biology of taste, thirst and craving. His laboratory explores the mechanisms of taste perception, focusing on how our conscious and unconscious processing of specific foods and nutrients guide our actions and behaviors. We discuss the neural circuits of taste, the “gut-brain axis,” the basis of food cravings and the key difference between wanting (craving) and liking (perceiving) sugar. We also explore how taste perception relates to specific food satiety, thirst, to our emotions, and expectation. We also consider how sugar containing and highly-processed foods can hijack the natural balance of the taste and digestive systems. Dr. Zuker provides a true masterclass in the biology of taste and perception that ought to be of interest to anyone curious about how the brain works, our motivated behaviors and the neural, chemical perceptual aspects of the mind. 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. Charles Zuker & Taste Perception (00:03:22) Sponsors: AG1, LMNT (00:08:35) Sensory Detection vs. Sensory Perception (00:11:48) Individual Variations within Perception, Color (00:16:20) Perceptions & Behaviors (00:20:19) The 5 Taste Modalities (00:26:18) Aversive Taste, Bitter Taste (00:28:00) Survival-Based & Evolutionary Reasons for Taste Modalities, Taste vs. Flavor (00:30:14) Additional Taste Modalities: Fat & Metallic Perception (00:34:02) Tongue “Taste Map,” Taste Buds & Taste Receptors  (00:39:34) Burning Your Tongue & Perception (00:42:54) The “Meaning” of Taste Stimuli, Sweet vs. Bitter, Valence (00:51:55) Positive vs. Negative Neuronal Activation & Behavior (00:56:16) Acquired Tastes, Conditioned Taste Aversion  (01:01:44) Olfaction (Smell) vs. Taste, Changing Tastes over One’s Lifetime (01:09:14) Integration of Odor & Taste, Influence on Behavior & Emotion (01:17:26) Sensitization to Taste, Internal State Modulation, Salt (01:24:05) Taste & Saliva: The Absence of Taste (01:28:10) Sugar & Reward Pleasure Centers; Gut-Brain Axis, Anticipatory Response (01:36:23) Vagus Nerve (01:43:09) Insatiable Sugar Appetite, Liking vs. Wanting, Gut-Brain Axis (01:52:03) Tool: Sugar vs. Artificial Sweeteners, Curbing Appetite (01:54:06) Cravings & Gut-Brain Axis  (01:57:30) Nutrition, Gut-Brain Axis & Changes in Behavior (02:01:53) Fast vs. Slow Signaling & Reinforcement, Highly Processed Foods  (02:10:38) Favorite Foods: Enjoyment, Sensation & Context (02:15:58) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices
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