• Summary

  • The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.
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Episodes
  • May 23 2022
    My guest is Dr. Wendy Suzuki, Ph.D., Professor of Neural Science and Psychology and (soon) Dean of New York University, whose research focuses on memory, attention, brain plasticity and simple, daily habits that can be leveraged to improve learning, focus, memory and cognitive ability. We discuss the role of cardiovascular exercise, weight training, deliberate cold exposure, meditation, verbal affirmations, sleep, and other behavioral practices for enhancing learning, mood and stress management, and increasing attention span. Dr. Suzuki shares the mechanisms by which these practices change our brain in order to improve cognitive function fast and reduce age-related cognitive decline. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman InsideTracker: https://insidetracker.com/huberman Blinkist: https://www.blinkist.com/huberman Our Patreon page https://www.patreon.com/andrewhuberman Supplements from Momentous https://www.livemomentous.com/huberman. For the full show notes, visit hubermanlab.com. Timestamps (00:00:00) Dr. Wendy Suzuki, Learning & Memory (00:02:50) AG1 (Athletic Greens), InsideTracker, Blinkist   (00:07:27) How Memories Form  (00:10:14) Hippocampus: Memory, Association & Imagination  (00:16:20) Encoding Long-Term Memory (00:18:48) One-Trial Memory (00:21:56) Tool: Foundational Habits to Enhance Brain Performance  (00:30:39) Exercise & Improved Memory, Making a “Big, Fat, Fluffy Hippocampus”  (00:39:35) Cardiovascular Exercise, BDNF (Brain-Derived Neurotrophic Factor)  (00:48:48) Neurogenesis (New Neuron Production) in Adults (00:51:50) Effects of Exercise on Memory  (00:56:31) Tool: Timing Daily Exercise, Cortisol  (01:00:02) Age-Related Memory Loss, Daily Exercise  (01:05:33) Tool: Exercise Protocol for Improving Cognition  (01:12:17) Anticipating Exercise, Daily Habits & Behaviors   (01:17:09) “Every Drop of Sweat Counts” – Exercise & Cognitive Function  (01:20:58) Positive Affirmations & Mood  (01:27:28) Meditation & Cognitive Performance  (01:32:27) How Meditation Works, Focusing on the Present (01:37:14) Tool: Strategies to Increase Attention  (01:42:50) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Patreon, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer
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    1 hr and 47 mins
  • May 16 2022
    This episode I explain the mechanisms by which different types of memories are established in our brain and how to leverage the amount and timing of key neurochemicals and hormones, such as adrenaline (aka epinephrine) and cortisol, to improve your learning and memory abilities. I describe multiple science-based protocols to do this, including repetition, caffeine, emotional states, deliberate cold exposure, sleep, meditation, and the role of vision, including taking “mental snapshots.” I also describe how exercise and an associated hormone, osteocalcin, can improve cognitive ability and memory formation. I also describe unique aspects and forms of memory such as photographic memory, extreme facial recognition (aka super recognition), and the phenomenon known as déjà vu. Thank you to our sponsors Eight Sleep: https://www.eightsleep.com/huberman Thesis: https://takethesis.com/huberman InsideTracker: https://insidetracker.com/huberman Our Patreon page https://www.patreon.com/andrewhuberman Supplements from Momentous https://www.livemomentous.com/huberman. For the full show notes, visit hubermanlab.com. Timestamps (00:00:00) Memory, Improving Memory   (00:02:45) Eight Sleep, Thesis, InsideTracker  (00:07:54) Sensory Stimuli, Nervous System & Encoding Memory  (00:11:12) Context & Memory Formation  (00:13:46) Tool: Repetition, Improving Learning & Memory  (00:17:11) Co-Activation and intensity Neuron Activation   (00:20:50) Different Types of Memory (00:25:40) Memory Formation in the Brain, Hippocampus  (00:28:00) Hippocampus, Role in Memory & Learning, Explicit vs. Implicit Memory (00:31:49) Emotion & Memory Enhancement  (00:36:44) Tool: Emotion Saliency & Improved Memory (00:41:42) Conditioned-Placed Avoidance/Preference, Adrenaline  (00:47:14) Adrenaline & Cortisol   (00:49:35) Accelerating the Repetition Curve & Adrenaline  (00:53:03) Tool: Enhancing Learning & Memory - Caffeine, Alpha-GPC & Stimulant Timing (01:00:50) Tool: Enhancing Learning & Memory - Sleep, Non-Sleep Deep Rest (NSDR) (01:04:48) Tool: Enhancing Learning & Memory - Deliberate Cold Exposure, Adrenaline (01:08:42) Timing of Adrenaline Release & Memory Formation  (01:12:36) Chronically High Adrenaline & Cortisol, Impact on Learning & Memory  (01:15:12) Adrenaline Linked with Learning: Not a New Principle  (01:17:25) Amygdala, Adrenaline & Memory Formation, Generalization of Memories (01:22:20) Tool: Cardiovascular Exercise & Neurogenesis  (01:27:00) Cardiovascular Exercise, Osteocalcin & Improved Hippocampal Function (01:29:59) Load-Bearing Exercise, Osteocalcin & Cognitive Ability  (01:34:41) Tool: Timing of Exercise, Learning & Memory Enhancement (01:37:29) Photographic Memory (01:38:49) “Super Recognizers,” Facial Recognition    (01:41:46) Tool: Mental Snapshots, Photographs & Memory Enhancement (01:49:12) Déjà Vu (01:53:24) Tool: Meditation, Daily Timing of Meditation (02:02:21) How to Enhance Memory  (02:05:51) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Patreon, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer
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    2 hrs and 9 mins
  • May 9 2022
    This episode I describe the neural mechanisms that activate and control aggressive states and beahviors and the role of hormones—estrogen and testosterone—in mediating violent and and/or competive aggression. I also describe tools that can be used to modulate the factors that have been shown to ‘prime’ an individual for aggression, including sunlight, estrogen sensitivity, competition within social settings, and overall stress levels, and the hormone cortisol. I discuss how substances such as caffeine and alcohol can impact impulsive behaviors, and how nutrition and supplementation can be used to regulate mood and aggression.  Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman ROKA: https://www.roka.com -- code: huberman Helix Sleep: https://www.helixsleep.com/huberman See Andrew Huberman Live: The Brain Body Contract https://hubermanlab.com/tour Our Patreon page https://www.patreon.com/andrewhuberman Supplements from Momentous https://www.livemomentous.com/huberman. For the full show notes, visit hubermanlab.com. Timestamps (00:00:00) Aggression, Types of Aggression (00:03:33) AG1 (Athletic Greens), ROKA, Helix Sleep (00:08:29) Neural Circuits for Aggression, “Hydraulic Pressure Model”  (00:15:50) Brain Regions Controlling Aggression, Ventromedial Hypothalamus (VMH)  (00:22:14) Psychiatric Disorders & Aggression  (00:23:36) Stimulation of the VMH, Estrogen Receptors & Aggression (00:31:57) Neural Circuits Mediating Physical Acts of Aggression, Biting (0:35:56) Testosterone & Competitiveness/Estrogen & Aggression  (00:43:00) Sunlight, Melatonin & Aggression  (00:45:46) Cortisol, Serotonin & Aggressive Behaviors  (00:51:56) Tool: Omega-3 Supplementation & Mood  (00:54:18) Tool: Sunlight, Sauna & Cortisol Reduction (00:55:54) Tool: Ashwagandha & Cortisol Reduction (00:57:06) Tool: Seasonality/Sunlight, Genetic Variation in Estrogen Sensitivity (01:00:37) Testosterone & Aggression, Competitive Work Environments (01:05:07) Testosterone, Amygdala, Challenge & Effort  (01:09:27) Caffeine, Alcohol & Impulsivity  (01:13:15) Tool: Caffeinated Alcohol Beverages, Impulsivity & Aggression  (01:17:18) Tool: ADHD, Acetyl-L Carnitine & Aggressive Behavior  (01:24:10) Factors Affecting the “Hydraulic Pressure Model” of Aggression  (01:25:44) Book by Dr. David Anderson, Aggression & Social Relationships  (01:27:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Patreon, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter Title Card Photo Credit: Mike Blabac Disclaimer
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    1 hr and 31 mins

What listeners say about Huberman Lab

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Precise, applicable, and genuinely helpful

Dr. Huberman successfully takes scientific research and makes it digestible for anyone to understand. He ‘trims the fat’ and doesn’t add any fluff while giving the listener direct and actionable information. His personable tone and unforced light humor makes you feel like you’re having a conversation.

As someone who has battled clinical depression for over a decade, I’m extremely appreciative of his succinct information - I’m sure most people can relate to feeling overwhelmed and exhausted by the over-abundance of information from most resources, feeling more frustrated than when you started and wanting to scream “Just tell me what to do!”… I’ve learned more from him in hours than the dozens of books, Ted talks, doctors appointments, etc. simply for the fact that he tells you what you need to know.

His various platforms also provide time stamps so you can bounce to specific bite sized sections. It’s truly impressive how he can simplify and compact complex matters to just a few minutes each. In combination with his warm tone and acknowledgement of others unique experiences, you can tell that he comes from a place of empathy and compassion.

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Best podcast

Thank you. These episodes are amazing. Well researched and well presented. Appreciate all the efforts gone into offering us such great information.

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Pure gold this info!

Hopefully the content of this episode will one day be taught in schools all over the world.

1 person found this helpful

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ARMCHAIR REFERRAL

I was referred to this podcast by @daxshepard via @armchairexppod I am a die-hard Armcherry and learning about Huberman’s podcast is yet another reason why I will always UNCONDITIONALLY trust and support The Shepards’ recommendations.

Intriguing topics, well researched, well explained. Cutting edge. Great job.

1 person found this helpful

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I love listening to Dr. Huberman!

This guy is the most humble, personable, happy, interesting and intelligent scientist I have ever listened to.

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The best

Great content with impecable delivery. Andrew makes me impatient to hear the next episode.

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⭐️Fascinating Human Body Owner’s Manual!

Dr. Huberman articulates complex brain and body topics in the most easy to comprehend style. Deep science made super simple. Also, each episode is conveniently chaptered so listeners can reference and return to specific topics over and over. I highly recommend starting from episode 1, but each episode can stand alone. What a fabulous and free resource! Thank you Dr. Huberman and Lab staff for your contributions to science. 🙏 RIP Costello

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The Most Cognitively-Soluable Neuroscience PSA~


My name is Austin Brittain, and I have always been scepticle of university and the monetary postitioning it has created, yet have always hungered for better understanding of this world.

This podcast is absolutely some of the peak access you can have to a readily, (and easily understood,) bank of layered information about this intricate beauty that connects all of us to the Universe. From some of, (what feels like,) gems of lesser publically known scientific discoveries, to how the most powerful scientific literature connects to us to better our every day lives.

I am in the process of creating some science-based tools and creating new technology, as well as advancing science for the betterment of the world thanks to you and Lex Fridman, Andrew.

Despite not having access to university, this is one of my favorite tools to advance my understanding while questioning EVERYTHING.

I recommend any listeners of this podcast to relisten to every episode until the information is second nature for you. Andrew's tone and approach is so pleasant that you won't even notice where the time has went. I personally will listen on 1.75 speed and relisten a few times a week per episode.

With so much love, i hope to share a conversation with you and Lex in the future, but for now, continue doing what you find most valuable and I hope you and your families are thriving beautifully, as well as the families of everyone else in the community!

Thanks again! -Austin Brittain

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To know your body, neuroscience is a must

I love this podcast! Dr Huberman explain how your body functions neurologically in layman terms. Helps understand what’s happening to your body.
Each episode is packed with so many facts, it’s worth playing multiple times.

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Narrow_Path_Sabrina

Time is precious. Energy is currency.
This podcast has been beneficial on all levels of personal and professional growth. It’s a staple in my educational efforts. Well done. 👏

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  • Anonymous User
  • 08-04-21

simply fantastic

a must listen for anyone interested in expanding the knowledge and exploring new topics. Dr. Huberman is presenting scientific research in a way that is understandable for everyone. I especially appreciate the coherent structure and strong focus on facts.

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  • Kindle Customer
  • 04-06-22

Packed with knowledge.

Most informative podcast I've ever listened to, I've learned more from this podcast about how to navigate my mind and its limitations than I have in all the audiobooks I've listened to in the passed 2 years.

Thanks for the great content its added so much value to my life.

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  • rae
  • 12-28-21

Educatoon

I'm a teacher in the UK! I am revisiting these pod casts and the more I listen the more I feel it is imperative, in a relative and relevant way, that we educate our children and give them this information! it's as essential as learning to read and write...

Thank you so very much for your podcasts!

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  • Jansen
  • 10-18-21

Incredible

Fantastic and in-depth episodes delving into science and breaking it down for the layman to appreciate and be inspired towards scientific thinking. I haven’t found a podcast I’ve enjoyed as much as I’ve enjoyed Huberman Lab and it’s truly inspiring content.

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  • Gillian Read
  • 05-15-22

I love this stuff!!!

I love all things science-y about us humans.
This podcast is on par with David Sinclair’s.
Love this podcast.

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  • Amazon Customer
  • 03-21-22

Brain science made accessible with loads of hacks

I love this man and his work, everyone should listen to understand the biology behind our behaviours, thoughts, experiences and reactions. He makes neurology accessible and shares the latest research and learnings on how we can hack our brains to get the outcomes we desire. Covering a vast array of subjects there is something for everyone.

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  • Anonymous User
  • 01-05-22

Highly useful information that I fully utilise.

it's a wonderful contribution .
I follow all the beautifully information daily.
I thank the good Dr☯️✌👍