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: Optimizing Workspace for Productivity, Focus & Creativity

January 8, 2026 • 34 mins
In this Huberman Lab Essentials episode, I discuss how to optimize your workspace to maximize productivity, focus and creativity. I explain how key environmental factors such as lighting, the physical layout of your work area and desk setup can influence attention and performance. I also discuss how specific types of sounds can enhance focus and how to adjust your work environment for particular tasks. These practical, flexible pr...
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Best Ways to Build Better Habits & Break Bad Ones | James Clear

January 5, 2026 • 155 mins
James Clear is an expert on behavioral change and habits and the author of the bestselling book Atomic Habits. We discuss the best ways to build new healthy habits and end bad ones without relying on motivation or willpower. Rather than list off categories of tools or acronyms, James explains how anchoring the changes you want to make in your identity and physical environment allows you to make desired changes quickly and ones that...
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Essentials: Micronutrients for Health & Longevity | Dr. Rhonda Patrick

January 1, 2026 • 40 mins
In this Huberman Lab Essentials episode, my guest is Dr. Rhonda Patrick, PhD, a biomedical scientist and a leading health educator focused on nutrition, aging and general health. We discuss four key micronutrients that influence cellular stress responses, inflammation, detoxification and longevity, and how to increase your intake of each through diet or supplementation. We also cover deliberate cold and heat exposure, along with e...
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Defining Healthy Masculinity & How to Build It | Terry Real

December 29, 2025 • 170 mins
Terry Real is a therapist and best-selling author expert on male emotional health and how men can build the skills for healthy relating to others: in relationships, work, friendships and to themselves. We discuss how mixed and ever-changing messages about what masculinity is are impacting the mental and physical health of men and boys. Terry explains how learning the skill of "relationality" leads to improvements in all aspects of ...
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Essentials: How to Optimize Your Hormones for Health & Vitality | Dr. Kyle Gillett

December 25, 2025 • 42 mins
In this Huberman Lab Essentials episode, my guest is Dr. Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health. We explain how to improve hormone levels across the lifespan in both men and women using behavioral, nutritional and exercise-based tools. We also discuss common clinical topics, including hormone testing, PCOS, hair...
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Transform Pain & Trauma Into Creative Expression | David Choe

December 22, 2025 • 234 mins
David Choe is a world-renowned artist, writer, podcaster and TV host. He tells how as a child, he was made to believe he was destined for greatness but also that he was a complete disgrace, leading him to channel his energy—including deep shame—into art that brought him global recognition. He shares about his addictions that put him on a decades-long cycle of extreme highs and lows and that forced him to eventually acknowledge and ...
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Essentials: How to Set & Achieve Goals

December 18, 2025 • 37 mins
In this Huberman Lab Essentials episode, I explain how to use science-based tools to better set and achieve goals. I discuss the neuroscience of goal pursuit and how dopamine and visual attention shape motivation and effort. I explain whether visualizing success or failure better supports goal pursuit, how to choose goals at the right level of difficulty and evaluate progress. I also share a short “space-time bridging” protocol t...
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Improve Energy & Longevity by Optimizing Mitochondria | Dr. Martin Picard

December 15, 2025 • 197 mins
Dr. Martin Picard, PhD, is a professor of behavioral medicine at Columbia University and an expert on how our behaviors and psychology shape cellular energy production and rates of aging. He explains that your mitochondria don’t just “make energy”; they translate what you do—your mindset and your relationships—into the energy you experience as vitality or lack thereof. He explains how exercise, nutrition, sleep, meditation, and eve...
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Essentials: How to Build, Maintain & Repair Gut Health | Dr. Justin Sonnenburg

December 11, 2025 • 39 mins
In this Huberman Lab Essentials episode, my guest is Dr. Justin Sonnenburg, PhD, a professor of microbiology and immunology at Stanford University. We discuss how microbes in our gut impact our mental and physical health and how diet and the environment affect the gut microbiome. We explain how lifestyle factors such as antibiotics and Western-style diets (high fat, low fiber and rich in processed foods) can damage gut diversity a...
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Master the Creative Process | Twyla Tharp

December 8, 2025 • 150 mins
Twyla Tharp is a world-renowned dancer, choreographer and expert on the creative process. She explains how to achieve creative success by keeping a highly disciplined routine that ultimately allows you to bring your creative visions to life. She explains how to establish a central message for each project, how to think about your audience, navigate criticism and continually elevate your standards with daily actions. We discuss how ...
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Essentials: The Science of Making & Breaking Habits

December 4, 2025 • 40 mins
In this Huberman Lab Essentials episode, I explain how to create lasting habits and break unwanted ones. I explain two habit-building systems: one aligned with daily rhythms and another based on a 21-day cycle of forming and reinforcing habits. I also discuss why habit formation differs between individuals and how certain "linchpin" habits can make other behaviors easier to adopt. Finally, I share practical tools—including visuali...
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Using Red Light to Improve Metabolism & the Harmful Effects of LEDs | Dr. Glen Jeffery

December 1, 2025 • 134 mins
Dr. Glen Jeffery, PhD, is a professor of neuroscience at University College London and a leading expert on how different colors (wavelengths) of light impact cellular, organ and overall health. He explains that long-wavelength light (red, near-infrared and infrared) can enter the body and brain to enhance mitochondrial function and thereby improve metabolism, eyesight, blood glucose regulation, mood, hormones and more. We also disc...
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Essentials: Using Hypnosis to Enhance Mental & Physical Health & Performance | Dr. David Spiegel

November 27, 2025 • 39 mins
In this Huberman Lab Essentials episode, my guest is Dr. David Spiegel, MD, the Associate Chair of Psychiatry & Behavioral Sciences, Director of the Center on Stress and Health, and Director of the Center for Integrative Medicine at Stanford University School of Medicine. We discuss the science and clinical applications of hypnosis, including how hypnosis works in the brain. We examine the evidence-based uses of clinical and self-...
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Female Hormone Health, PCOS, Endometriosis, Fertility & Breast Cancer | Dr. Thaïs Aliabadi

November 24, 2025 • 187 mins
My guest is Dr. Thaïs Aliabadi, MD, board-certified OB/GYN, surgeon and leading expert in women's health. We discuss polycystic ovary syndrome (PCOS) and endometriosis, two very common yet frequently undiagnosed causes of female infertility. Dr. Aliabadi explains the symptoms, underlying causes and evidence-based treatments for both conditions, including supplement and lifestyle interventions. We also discuss breast cancer risk and...
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Essentials: Science of Building Strong Social Bonds with Family, Friends & Romantic Partners

November 20, 2025 • 36 mins
In this Huberman Lab Essentials episode, I discuss the science of social connection and how we form meaningful bonds with others. I explore the neural basis for "social homeostasis"—our drive for a certain amount of social interaction—which explains why we feel lonely, seek connection and how we navigate social hierarchies. I also explain how the brain and neurochemicals, such as oxytocin and dopamine, shape our relationships from...
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How to Speak Clearly & With Confidence | Matt Abrahams

November 17, 2025 • 146 mins
My guest is Matt Abrahams, lecturer at Stanford Graduate School of Business and a world expert in communication and public speaking. He explains how to speak with clarity and confidence and how to be more authentic in your communication in all settings: public, work, relationships, etc. He shares how to eliminate filler words ("umm"-ing), how to overcome stage fright and how to structure messages in a way that makes audiences remem...
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Essentials: Breathing for Mental & Physical Health & Performance | Dr. Jack Feldman

November 13, 2025 • 50 mins
In this Huberman Lab Essentials episode, my guest is Dr. Jack Feldman, PhD, a Distinguished Professor of Neurobiology at the University of California, Los Angeles, and a leading expert in the science of breathing. We explain the mechanics of breathing and the neural circuits that generate and regulate our breathing rhythm. We also discuss how breathing patterns profoundly influence mental states, including their role in reducing a...
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How Your Thoughts Are Built & How You Can Shape Them | Dr. Jennifer Groh

November 10, 2025 • 136 mins
My guest is Dr. Jennifer Groh, PhD, professor of psychology and neuroscience at Duke University. She explains how our brain encodes sights and sounds and integrates them so we can navigate and understand the world around us. She explains what thoughts really are and how what you focus on determines your thoughts, not just in that moment but your future thoughts too. We discuss this in the context of how to improve your level of foc...
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Essentials: Erasing Fears & Traumas Using Modern Neuroscience

November 6, 2025 • 40 mins
In this Huberman Lab Essentials episode, I explore the neuroscience of fear and trauma and how to effectively process and eliminate traumatic responses. I explain why successful fear treatment requires both extinction of the old fearful response and replacement with a new positive association—not just cognitive reframing. I also explain how the threat reflex activates specific circuits connecting the amygdala, prefrontal cortex, a...
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Using Existing Drugs in New Ways to Treat & Cure Diseases of Brain & Body | Dr. David Fajgenbaum

November 3, 2025 • 119 mins
My guest is Dr. David Fajgenbaum, MD, professor of translational medicine and human genetics at the University of Pennsylvania. He explains how, unbeknownst to most doctors, many approved medications can successfully treat or even cure diseases other than the ones they are typically used to treat. He shares his story of escaping death from Castleman's disease by discovering a life-saving treatment using repurposed drugs that were a...
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