Andrew Huberman

The Huberman Lab podcast is zero-cost and will continue to be zero-cost. We release episodes every Monday and from time to time, and we also release special guest series on Wednesdays. For instance, we did an expert guest series on all aspects of fitness with Dr. Andy Galpin and a four-episode guest series with Dr. Paul Conti on mental health.

In addition, we have a premium subscription — Huberman Lab Premium — which consists of “Ask Me Anything’s (AMAs).“ We release those monthly, and they are available to anyone for the first 15 or 20 minutes at no cost. However, you need to be a premium member to get the full AMA sessions.

Revenue from Huberman Lab Premium, along with a dollar-for-dollar match from the Tiny Foundation, helps to support scientific research in various laboratories. In this video, I explain some of the research and laboratories that we’ve already supported, including work at Stanford University, Stanford University School of Medicine, Columbia University Vagelos College of Physicians and Surgeons and the Salk Institute for Biological Studies on topics such as mindset, nutrition, stress management, eating disorders, and stem cells. We only support research on human subjects (not animal models).

The goal of this effort is to accelerate the progress of exciting research that stands to improve human mental and physical health and performance.

Next year, we will be expanding the amount of support we give and the number of projects and laboratories we support.

Meanwhile, I want to thank all Huberman Lab listeners. Whether you subscribe to Huberman Lab Premium or not, you are all helping to support exciting and important research. It’s an honor to collaborate with you!

Read our Annual Letter 2023: https://lnkd.in/gpwR_mfp

The most dangerous thought in life is “if only.” Nothing that follows those words comes true. Embrace reality. Think. Pick a course of action and execute. The amount of time and energy people waste wishing things and others were different instead of leaning into their agency is sad.

It takes some work to recognize the fork in the road this represents, but we get numerous chances to do this all the time. It’s a practice to pivot into agency. Pretty soon, it becomes reflexive.

Here are the 10 most popular Huberman Lab episodes of 2024:

1. David Goggins: How to Build Immense Inner Strength
2. Robert Greene: A Process for Finding & Achieving Your Unique Purpose
3. Dr. Robert Lustig: How Sugar & Processed Foods Impact Your Health
4. Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance
5. Dr. Adam Grant: How to Unlock Your Potential, Motivation & Unique
6. Dr. James Hollis: How to Find Your True Purpose & Create Your Best Life
7. Controlling Your Dopamine For Motivation, Focus & Satisfaction
8. Dr. Becky Kennedy: Protocols for Excellent Parenting & Improving Relationships
9. Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
10. Dr. Cal Newport: How to Enhance Focus and Improve Productivity

If you wake up in the middle of the night and you’re more alert than you want to be because you want to fall back asleep, try some long exhales through your mouth. This slows your heart rate. It’s a hardwired circuit that works the first time and every time.

Long, deliberate exhales slow your heart rate via a specific circuit from a known brainstem nucleus through your vagus nerve. We can thank the amazing Jack Feldman from UCLA for much of our understanding of the brain circuits that control breathing and heart rate.

Tim Ferriss ends each year with a practice called a PYR, or Past Year Review. I’ll make sure to do my own Past Year Review in the next few days.

As a scientist and educator, I've always believed that the best scientific and health information should be accessible to everyone—not just English speakers. That's why I'm excited to share that we're working with ElevenLabs to begin exploring dubbing of Huberman Lab content, starting with Hindi and Spanish.

While I only speak English (and very questionable Spanish), these localized versions will maintain my natural speaking style and voice characteristics, making the content feel authentic and personal.

While we're in the very early stages, this is an important first step toward our goal of reaching people in their native languages. You can explore some of our initial localized content here: https://lnkd.in/gRYk9aqt

We're committed to expanding to more languages over time, and I'd love to hear your feedback as we work to make science more accessible to all. If you speak Hindi or Spanish, I'd especially appreciate your thoughts. Does it maintain the clarity of the scientific concepts? Your insights will be invaluable as we refine this technology and consider expanding to other languages. Even if you don't speak these languages, I welcome your thoughts on how we can make this initiative even more impactful.

A new Huberman Lab episode is out now on science-based tools to set and achieve your goals.

My guest on the Huberman Lab podcast this week is Susanna Søberg, PhD, a world expert on the science of deliberate cold exposure, and deliberate heat exposure and how they impact metabolism, blood glucose, neurotransmitters such as dopamine and more.

Here we discuss the commonly asked questions related to different types of deliberate cold exposure, and how they impact us.

The episode covers the science and practical details for anyone interested in deliberate cold or heat protocols, and how to customize those to your specific health and performance goals. https://lnkd.in/g6mn8w5x

Thank you to everyone who tuned in during 2024! #SpotifyWrapped

Bright light exposure—ideally from morning sunlight—amplifies your natural (and healthy) a.m. cortisol rise. You want that early in the day. If you fail to get it, you’ll likely shift your cortisol peak later or experience a second one in the p.m., which isn’t good for sleep or overall health.

It doesn’t have to be at sunrise—think sun rising—and ideally, you face the sun (blink as needed). But ambient sunlight is still better than bright indoor lights early in the day. If you’re stuck indoors, make it as bright as possible in the morning, but sunlight is best. See you tomorrow for more sun.

Tomorrow, Dr. Peter Attia and I will release a podcast episode that essentially could be called “Is there anything you can take that is going to make you live longer?” But it could also be called “What is NAD? and should you try to increase it with exogenous NMN, NR, or NAD?”

A new Huberman Lab episode is out now with Jordan Peterson, Ph.D., psychologist, professor emeritus at the University of Toronto, best-selling author and prominent online educator.

A new Huberman Lab episode is out now on the science of your gut sense and the gut-brain axis with Diego Bohórquez, PhD, a professor of medicine and neurobiology at Duke University School of Medicine and a pioneering researcher into how we use our 'gut sense.'

A very interesting study shows that a disrupted gut microbiome in fibromyalgia (based on mouse and human data) supports the idea that improving gut microbial conditions may help. You can wait for more research or simply consume one to three servings of low-sugar fermented food daily, according to other findings.

If you don’t like the leap to the actionable, no problem—people have different thresholds for action. That said, we are seeing more and more data suggesting that improving your gut microbiome is a great idea, and low-sugar fermented foods are the best approach (even more than fiber, though that helps too). https://lnkd.in/g-ia3Mgv

True experts are able to think about and communicate about a topic at multiple levels of granularity. If a message is too coarse, ask for more specificity. If a message is too detailed, ask, “so what?” A real expert will be able to flexibly (and reflexively) deliver both.

A new Huberman Lab episode is out now on the causes and treatments for autism with Dr. Karen Parker, professor of psychiatry and behavioral sciences and director of the Social Neurosciences Research Program at Stanford University School of Medicine.

A number of people have asked me to cover the recent shifts at the The National Institutes of Health (NIH).

Rather than post piecemeal, I’ll be interviewing the leadership for my podcast. I’m very familiar with the history of science funding in the U.S. from the grantee and reviewer side—I was a standing and ad hoc reviewer for more than 10 years and funded by the NIH for twice as long. I will address both intramural (labs at the NIH) and extramural (outside the NIH) programs.

I have my questions. Please let me know yours.

A new episode of the Huberman Lab Podcast is out on science-supported tools to improve your focus and concentration.

This episode focuses on tools to improve your focus and concentration ability. All the tools are based on peer-reviewed studies and combinations of peer-reviewed studies that will allow anyone—students, adults, creatives, athletes etc., to quickly increase their focus capability and indeed to rewire the neural circuits for focus so that focusing becomes more natural.

As always, thank you for your interest in science!

New Huberman Lab Podcast is out now on the science of making and breaking habits.

• Habits and neuroplasticity
• Task bracketing and habit forming
• Timing habits and brain states
• 2 effective habit systems
• Optimizing rewards
• Why notifications don't work

Avoid bright light of all colors between 10 pm and 4 am. If you need to be awake late at night, red light will be your best choice. If the red light is sufficiently dim, it will not inhibit melatonin production or trigger cortisol peaks.

Full episode: https://lnkd.in/gsQBKdde

#light #shiftwork #hubermanlab