Huberman Lab

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works. Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets. In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

Episodes

Essentials: How to Access Your Creativity | Rick Rubin

August 20, 2026 • 36 mins
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. We also explore perception, pro w...
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Neuroscience of Emotions & Tools for Improving Emotion Regulation | Dr. Ralph Adolphs

August 17, 2026 • 129 mins
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. We also cover tools for improving emotional regulation, including cognitive reappraisal and d...
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Essentials: How to Optimize Female Hormone Health for Vitality & Longevity | Dr. Sara Gottfried

August 13, 2026 • 38 mins
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. We also discuss PCOS, the risks and benefits of oral contracepti...
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Using AI to Increase Your Intelligence & Enrich Humanity | Dr. Fei-Fei Li

August 10, 2026 • 128 mins
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. We also discuss how humans collaborating with AI and robots stand to positively transform human health and on...
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Essentials: Control Your Brain Chemistry for Focus, Motivation & Well-Being

August 6, 2026 • 34 mins
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. Read the episode show notes at hubermanlab.com. Thank you to ou...
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How Your Immune System Works & How to Improve It | Dr. Max Krummel

August 3, 2026 • 147 mins
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. This episode provides an actionable fr...
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Essentials: How to Become Resilient, Forge Your Identity & Lead Others | Jocko Willink

July 30, 2026 • 37 mins
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. We also discuss how exercise generates energy, the leader’s role as a counterweight to team morale, and ...
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Your Top Health Questions Answered

July 27, 2026 • 104 mins
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 recovery from surgery, how to...
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Essentials: Using Meditation to Focus, View Consciousness & Expand Your Mind | Dr. Sam Harris

July 23, 2026 • 41 mins
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. Sam also explains how meditation can help overcome universal challenges such as distractibility, mental cha...
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Accelerate Learning & Increase Cognitive Capacity | Dr. Tommy Wood

July 20, 2026 • 161 mins
Dr. Tommy Wood, BM, BCh, PhD, is a professor of neuroscience at the University of Washington and an expert on brain health, neuroplasticity, and cognitive performance. Dr. Wood explains how to use specific forms of exercise, dietary strategies, and compounds to enhance the rate and stability of mental and/or physical skill development. We also discuss science-based tools to preserve cognitive function, reduce dementia risk, and off...
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Essentials: The Science & Treatment of Bipolar Disorder

July 16, 2026 • 35 mins
In this Huberman Lab Essentials episode, I explain the biology, symptoms and types of bipolar disorder (sometimes called bipolar depression), a condition characterized by extreme, maladaptive shifts in energy, mood and perception. I describe the diagnostic criteria that distinguish bipolar I from bipolar II, including mania and hypomania and the different patterns of mood cycling. I discuss the remarkable history and discovery of l...
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How to Improve Your Memory & Cognitive Function at Any Age | Dr. Alan Castel

July 13, 2026 • 148 mins
Dr. Alan Castel, PhD, is a professor of psychology at the University of California, Los Angeles (UCLA) and one of the world's foremost experts on human memory and cognitive aging. We discuss what science actually tells us about how to improve our learning ability and memory at any age. We also discuss how memory works, why all planning and imagination about the future is based on the past, false memories, and how to leverage curios...
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Essentials: The Science & Treatment of Obsessive Compulsive Disorder (OCD)

July 9, 2026 • 35 mins
In this Huberman Lab Essentials episode, I explain the biology and psychology of obsessive-compulsive disorder (OCD) and describe the neural circuitry behind repetitive "thought-action loops," including why compulsive actions actually strengthen the underlying obsessions rather than relieve them. I discuss the most effective treatments for OCD, including exposure-based cognitive behavioral therapy and SSRIs, and explain what the re...
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Raising a Dog & Mastering Calm Assertive Energy | Cesar Millan

July 6, 2026 • 158 mins
Cesar Millan is a world-renowned dog behavior expert. We discuss how to adjust your energy and behavior to ensure your dog is calm and happy and always follows your lead. Cesar shares specific tools for: returning home to your dog each day, structuring their walks, and eliminating aggressive behaviors and anxiety. We discuss how to determine if your dog is front, middle, or back of the pack order—a hardwired feature that dete...
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Essentials: Tools for Hormone Optimization in Males | Dr. Kyle Gillett

July 2, 2026 • 40 mins
In this Huberman Lab Essentials episode, my guest is Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine, and an expert in hormone optimization. We discuss science-based tools for optimizing male hormones across the lifespan, including the role of bloodwork, nutrition, and exercise in supporting healthy hormone levels. We also discuss testosterone therapy, hair loss, prostate health, and suppl...
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Movement Practice to Strengthen Your Mind-Body Connection | Ido Portal

June 29, 2026 • 180 mins
Ido Portal is a world-renowned movement coach who has developed specific practices anyone can use to greatly evolve their mental and physical health, and even gain clearer self-understanding. We discuss the effects of playful movement versus exercise, discipline versus willpower, and how approaching friction points in your practice with relaxed awareness can rewire your default reactions to stress and fear. Ido explains how to leve...
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Essentials: The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton

June 25, 2026 • 37 mins
In this Huberman Lab Essentials episode, my guest is Dr. Layne Norton, PhD, an expert in nutrition, fat loss, and metabolism. We discuss the science of energy balance and utilization, including practical strategies for building lean muscle and losing fat. We also cover optimal protein and fiber intake, artificial sweeteners, seed oils, and animal vs. plant-based protein sources. Read the episode show notes at hubermanlab.com. Tha...
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Science of Attraction, Compatibility & Romance | Dr. Paul Eastwick

June 22, 2026 • 170 mins
Dr. Paul Eastwick, PhD, is a professor of psychology at the University of California, Davis, and a leading expert on the modern science of mate selection in humans. We discuss what people actually look for in a partner, including surprising findings about age preferences, finances, and physical attractiveness. We also discuss why dating apps often lead people to select for traits that don't support lasting partnerships. We discuss ...
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Essentials: Improve Flexibility with Research-Supported Stretching Protocols

June 18, 2026 • 36 mins
In this Huberman Lab Essentials episode, I explain the biology of flexibility and discuss the organ systems that shape range of motion and limb flexibility. I also discuss different types of stretching, which methods are most effective, and practical tools for timing stretching relative to exercise. Finally, I provide specific protocols for how intensely and how often to stretch to maximize flexibility, support exercise performance...
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The Mental Frame & Specific Daily Actions to Succeed | Andy Stumpf

June 15, 2026 • 175 mins
Andy Stumpf is a retired Navy SEAL, world-record-holding wingsuit BASE jumper, martial artist, and author. We discuss the mental framework and moment-to-moment decision-making process that can allow anyone to build discipline and resilience and better navigate both everyday life and life's most challenging moments. Andy explains several simple-yet-powerful tools gleaned from his time in — and after — his SEAL career tha...
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