Huberman Lab
Neuroscientist Dr. Andrew Huberman discusses science and science-based tools for everyday life: sleep, focus, fitness, hormones, and mental health.
Science of Muscle Growth, Increasing Strength & Muscular Recovery*
Andrew Huberman explains how nerves drive muscle growth and strength, with protocols for sets, loads, recovery tests and supplements.
How Our Hormones Control Our Hunger, Eating & Satiety
Andrew Huberman explains the hormones that drive hunger and fullness, from ghrelin and CCK to insulin, plus tools to steady appetite and blood sugar.
The Science of How to Optimize Testosterone & Estrogen
Andrew Huberman explains how competition, sleep, nasal breathing, light, cold, training order and supplements shape testosterone and estrogen.
The Science of Emotions & Relationships
Andrew Huberman breaks emotions into alertness, valence and inward vs outward focus, tracing them from infancy and puberty to oxytocin and the vagus.
Tools for Managing Stress & Anxiety
Andrew Huberman explains how the stress response works and gives tools for acute, medium-term and chronic stress, from the physiological sigh to social connection.
How Hormones Shape Sexual Development
Andrew Huberman explains how testosterone, DHT and estrogen shape sexual development, and how herbicides, cannabis, alcohol and phones may disrupt it.
How to Control Your Metabolism by Thyroid & Growth Hormone
Andrew Huberman explains how thyroid and growth hormone set metabolism, and how iodine, selenium, sleep, exercise and sauna support healthy levels.
How Foods and Nutrients Control Our Moods
Huberman explains how food shapes mood via the vagus nerve, dopamine, serotonin, omega-3s and the microbiome, plus how beliefs change digestion.
Learn Faster Using Failures, Movement & Balance
Huberman explains why errors, not flow, trigger neuroplasticity, and how short learning bouts and novel balance work speed adult learning.
Control Pain & Heal Faster with Your Brain
Andrew Huberman explains why pain and injury are different, how the brain shapes pain, and practical steps for healing faster.
How to Focus to Change Your Brain
Andrew Huberman explains how adults unlock neuroplasticity: alertness from epinephrine, focus from acetylcholine, then deep rest and sleep.
How to Defeat Jet Lag, Shift Work & Sleeplessness
Andrew Huberman explains how to use light, exercise, meals and your temperature minimum to beat jet lag, handle shift work and sleep better.
Using Science to Optimize Sleep, Learning & Metabolism
Huberman answers listener questions on light, red light, seasons, exercise timing, learning in sleep, NSDR, supplements, cold exposure and food.
Master Your Sleep & Be More Alert When Awake
Andrew Huberman explains the two forces behind sleep and wakefulness and gives tools: morning and evening light, NSDR, naps and a few supplements.
Understand and Use Dreams to Learn and Forget
Andrew Huberman explains how slow-wave sleep builds motor skills and details while REM sleep strips emotion from hard memories, like built-in therapy.
How Your Brain Works & Changes
Huberman explains how the nervous system senses, feels, thinks and acts, and how focus, strain and rest drive neuroplasticity.