Huberman Lab Podcast

Regularly ranked as the No. 1 health podcast in the world, Dr. Andrew Huberman discusses science and science-based tools for everyday life. New episodes are released every Monday and Thursday.

Main Pages

• Huberman Lab: Homepage
• Podcast: Podcast main page
• Topics: Browse by topic
• Newsletter: Newsletter signup
• About: About Dr. Huberman
• All Episodes: Complete episode list
• Premium: Premium content
• Daily Blueprint: Daily routine protocols
• NSDR: Non-Sleep Deep Rest resources
• Essentials: Essential episodes
• Guest Episodes: Guest appearances
• Protocols Book: Protocols book information

Podcast Episodes

AMA Episodes

• AMA #1: Leveraging Ultradian Cycles, How to Protect Your Brain, Seed Oils Examined & More
• AMA #2: Improve Sleep, Reduce Sugar Cravings, Optimal Protein Intake, Stretching Frequency & More
• AMA #3: Adaptogens, Fasting, Fertility, Bluetooth/EMF Risks, Cognitive Load Limits & More
• AMA #4: Maintain Motivation, Improve REM Sleep, Set Goals, Manage Anxiety & More
• AMA #5: Intrusive Thoughts, CGMs, Behavioral Change, Naps & NSDR
• AMA #6: Eye Health, Why We Yawn & Increasing Motivation
• AMA #7: Cold Exposure, Maximizing REM Sleep & My Next Scientific Studies
• AMA #8: Balancing Caffeine, Decision Fatigue & Social Isolation
• AMA #9: Kratom Risks, Does Infrared Sauna Work & Journaling Benefits
• AMA #10: Benefits of Nature & Grounding, Hearing Loss Research & Avoiding Altitude Sickness
• AMA #11: Improve Task Switching, Productivity & Brain Fog
• AMA #12: Thoughts on Longevity Supplements & How to Improve Memory
• AMA #13: Winter Months & Sickness, Wim Hof Breathing & Stressors
• AMA #14: 2023 Philanthropy, Evening Routine, Light Therapy, Health Metrics & More
• AMA #15: Fluoride Benefits & Risks & Vagus Nerve Stimulation
• AMA #16: Sleep, Vertigo, TBI, OCD, Tips for Travelers, Gut-Brain Axis & More
• AMA #17: Making Time for Fitness, Top Sleep Tools & Best Learning Strategies
• AMA #18: Cold Therapy Advice, Skin Health Tips, Motivation, Learning Strategies & More
• AMA #19: Collagen vs. Whey Protein, Creatine, Smelling Salts & Stimulants

Essential Episodes

• Essentials: Master Your Sleep & Be More Alert When Awake
• Essentials: How to Focus to Change Your Brain
• Essentials: How Your Nervous System Works & Changes
• Essentials: How to Increase Motivation & Drive
• Essentials: Understanding & Conquering Depression
• Essentials: Tools for Managing Stress & Anxiety
• Essentials: How to Control Your Sense of Pain & Pleasure
• Essentials: How to Optimize Testosterone & Estrogen
• Essentials: How to Build Endurance
• Essentials: Lose Fat with Science-Based Tools
• Essentials: Build Muscle Size, Increase Strength & Improve Recovery
• Essentials: How to Learn Skills Faster
• Essentials: How to Control Hunger, Eating & Satiety
• Essentials: How Foods & Nutrients Control Our Moods
• Essentials: Protocols to Improve Vision & Eyesight
• Essentials: How to Defeat Jet Lag, Shift Work & Sleeplessness

Guest Series Episodes

• Guest Series: Dr. Matthew Walker - The Biology of Sleep & Your Unique Sleep Needs
• Guest Series: Dr. Matthew Walker - Protocols to Improve Your Sleep
• Guest Series: Dr. Matt Walker - How to Structure Your Sleep, Use Naps & Time Caffeine
• Guest Series: Dr. Matt Walker - Using Sleep to Improve Learning, Creativity & Memory
• Guest Series: Dr. Matt Walker - Improve Sleep to Boost Mood & Emotional Regulation
• Guest Series: Dr. Matt Walker - The Science of Dreams, Nightmares & Lucid Dreaming
• Guest Series: Dr. Paul Conti - How to Understand & Assess Your Mental Health
• Guest Series: Dr. Paul Conti - How to Improve Your Mental Health
• Guest Series: Dr. Paul Conti - Tools & Protocols for Mental Health
• Guest Series: Dr. Paul Conti - How to Build & Maintain Healthy Relationships
• Guest Series: Dr. Andy Galpin - Maximize Recovery to Achieve Fitness & Performance Goals

Toolkit Episodes

• Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
• Focus Toolkit: Tools to Improve Your Focus & Concentration
• Fitness Toolkit: Protocol & Tools to Optimize Physical Health
• Goals Toolkit: How to Set & Achieve Your Goals
• Mental Health Toolkit: Tools to Bolster Your Mood & Mental Health

Guest Episodes

These are Huberman Lab podcast episodes featuring expert guests discussing their areas of specialty with Dr. Huberman.

• Ari Wallach: Create Your Ideal Future Using Science-Based Protocols
• Asi Wind: What Magic & Mind Reading Reveal About the Brain
• Bill Eddy: How to Deal with High Conflict People
• Chris Voss: How to Succeed at Hard Conversations
• Coleman Ruiz: Overcoming Physical & Emotional Challenges
• David Goggins: How to Build Immense Inner Strength
• Dr. Adam Grant: How to Unlock Your Potential, Motivation & Unique Abilities
• Dr. Alia Crum: Science of Mindsets for Health & Performance
• Dr. Allan Schore: How Relationships Shape Your Brain
• Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness
• Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat
• Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance
• Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
• Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
• Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity
• Dr. Anna Lembke: Understanding & Treating Addiction
• Dr. Becky Kennedy: Overcoming Guilt & Building Tenacity in Kids & Adults
• Dr. Becky Kennedy: Protocols for Excellent Parenting & Improving Relationships of All Kinds
• Dr. Bernardo Huberman: How to Use Curiosity & Focus to Create a Joyful, Meaningful Life
• Dr. Bonnie Halpern-Felsher: Vaping, Alcohol Use & Other Risky Youth Behaviors
• Dr. Brian Keating: Charting the Architecture of the Universe & Human Life
• Dr. Cal Newport: How to Enhance Focus & Improve Productivity
• Dr. Casey Halpern: Biology & Treatments for Compulsive Eating & Behaviors
• Dr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation
• Dr. Charan Ranganath: How to Improve Memory & Focus Using Science Protocols
• Dr. Charles Zuker: The Biology of Taste Perception & Sugar Craving
• Dr. Chris Palmer: Diet & Nutrition for Mental Health
• Dr. Craig Heller: Using Temperature for Performance, Brain & Body Health
• Dr. Craig Koniver: Peptide & Hormone Therapies for Health, Performance & Longevity
• Dr. David Anderson: The Biology of Aggression, Mating & Arousal
• Dr. David Berson: Your Brain's Logic & Function
• Dr. David Buss: How Humans Select & Keep Romantic Partners in Short & Long Term
• Dr. David Linden: Life, Death & the Neuroscience of Your Unique Experience
• Dr. David Sinclair: The Biology of Slowing & Reversing Aging
• Dr. David Spiegel: Using Hypnosis to Enhance Mental & Physical Health & Performance
• Dr. David Yeager: How to Master Growth Mindset to Improve Performance
• Dr. Diego Bohorquez: The Science of Your Gut Sense & The Gut-Brain Axis
• Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization
• Dr. Eddie Chang: The Science of Learning & Speaking Languages
• Dr. EJ Chichilnisky: How the Brain Works, Curing Blindness & How to Navigate a Career Path
• Dr. Elissa Epel: Control Stress for Healthy Eating, Metabolism & Aging
• Dr. Ellen Langer: Using Your Mind to Control Your Physical Health & Longevity
• Dr. Emily Balcetis: Tools for Setting & Achieving Goals
• Dr. Erich Jarvis: The Neuroscience of Speech, Language & Music
• Dr. Ethan Kross: How to Control Your Inner Voice & Increase Your Resilience
• Dr. Gabrielle Lyon: How to Exercise & Eat for Optimal Health & Longevity
• Dr. Gary Steinberg: How to Improve Brain Health & Offset Neurodegeneration
• Dr. Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State
• Dr. Immordino-Yang: How Emotions & Social Factors Impact Learning
• Dr. Jack Feldman: Breathing for Mental & Physical Health & Performance
• Dr. James Hollis: How to Find Your True Purpose & Create Your Best Life
• Dr. Jamil Zaki: How to Cultivate a Positive, Growth-Oriented Mindset
• Dr. Jeffrey Goldberg: How to Improve Your Eye Health & Offset Vision Loss
• Dr. Jonathan Haidt: How Smartphones & Social Media Impact Mental Health & the Realistic Solutions
• Dr. Jordan Peterson: How to Best Guide Your Life Decisions & Path
• Dr. Justin Sonnenburg: How to Build, Maintain & Repair Gut Health
• Dr. Karen Parker: The Causes & Treatments for Autism
• Dr. Kay Tye: The Biology of Social Interactions & Emotions
• Dr. Kelly Starrett: How to Improve Your Mobility, Posture & Flexibility
• Dr. Kyle Gillett: Tools for Hormone Optimization in Males
• Dr. Laurie Santos: How to Achieve True Happiness Using Science-Based Protocols
• Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle
• Dr. Layne Norton: Tools for Nutrition & Fitness
• Dr. Lex Fridman: Machines, Creativity & Love
• Dr. Lex Fridman: Navigating Conflict, Finding Purpose & Maintaining Drive
• Dr. Lisa Feldman Barrett: How to Understand Emotions
• Dr. Marc Brackett: How to Increase Your Emotional Intelligence
• Dr. Mark D'Esposito: How to Optimize Cognitive Function & Brain Health
• Dr. Martha Beck: Accessing Your Best Self with Mind-Body Practices, Belief Testing & Imagination
• Dr. Mary Claire Haver: How to Navigate Menopause & Perimenopause for Maximum Health & Vitality
• Dr. Mary Frances O'Connor: Healing from Grief & Loss
• Dr. Matthew Hill: How Cannabis Impacts Health & the Potential Risks
• Dr. Matthew Johnson: Psychedelic Medicine
• Dr. Matthew MacDougall: Neuralink & Technologies to Enhance Human Brains
• Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep
• Dr. Maya Shankar: How to Shape Your Identity & Goals
• Dr. Melissa Ilardo: Behaviors That Alter Your Genes to Improve Your Health & Performance
• Dr. Michael Eisenberg: Improving Male Sexual Health, Function & Fertility
• Dr. Michael Platt: How Hormones & Status Shape Our Values & Decisions
• Dr. Natalie Crawford: Female Hormone Health, Fertility & Vitality
• Dr. Noam Sobel: How Smells Influence Our Hormones, Health & Behavior
• Dr. Nolan Williams: Psychedelics & Neurostimulation for Brain Rewiring
• Dr. Oded Rechavi: Genes & the Inheritance of Memories Across Generations
• Dr. Paul Conti: Therapy, Treating Trauma & Other Life Challenges
• Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity
• Dr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan
• Dr. Peter Attia: Supplements for Longevity & Their Efficacy
• Dr. Rena: Improving Sexual & Urological Health in Males & Females
• Dr. Rhonda Patrick: Micronutrients for Health & Longevity
• Dr. Richard Schwartz: How to Achieve Inner Peace & Healing
• Dr. Robert Lustig: How Sugar & Processed Foods Impact Your Health
• Dr. Robert Malenka: How Your Brain's Reward Circuits Drive Your Choices
• Dr. Robert Sapolsky: Science of Stress, Testosterone & Free Will
• Dr. Robin Carhart-Harris: The Science of Psychedelics for Mental Health
• Dr. Roger Seheult: How to Enhance Your Immune System
• Dr. Sam Harris: Using Meditation to Focus, View Consciousness & Expand Your Mind
• Dr. Samer Hattar: Timing Light, Food & Exercise for Better Sleep, Energy & Mood
• Dr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity
• Dr. Satchin Panda: Intermittent Fasting to Improve Health, Cognition & Longevity
• Dr. Sean Mackey: Tools to Reduce & Manage Pain
• Dr. Shanna Swan: How to Safeguard Your Hormone Health & Fertility
• Dr. Staci Whitman: How to Improve Your Teeth & Oral Microbiome for Brain & Body Health
• Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity
• Dr. Stuart McGill: Build a Strong, Pain-Proof Back
• Dr. Susanna Soberg: How to Use Cold & Heat Exposure to Improve Your Health
• Dr. Teo Soleymani: How to Improve & Protect Your Skin Health & Appearance
• Dr. Terry Sejnowski: How to Improve at Learning Using Neuroscience & AI
• Dr. Victor Carrion: How to Heal from Post-Traumatic Stress Disorder
• Dr. Vivek Murthy: Efforts & Challenges in Promoting Public Health
• Dr. Wendy Suzuki: Boost Attention & Memory with Science-Based Tools
• Dr. Zachary Knight: The Science of Hunger & Medications to Combat Obesity
• Esther Perel: How to Find, Build & Maintain Healthy Romantic Relationships
• Harold McGee: The Chemistry of Food & Taste
• Ido Portal: The Science & Practice of Movement
• James Sexton: Contracts of Love & Money That Make or Break Relationships
• Jay Bhattacharya: Improving Science & Restoring Trust in Public Health
• Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools
• Jocko Willink: How to Become Resilient, Forge Your Identity & Lead Others
• John Kruse: Improve Focus with Behavioral Tools & Medication for ADHD
• Josh Waitzkin: The Art of Learning & Living Life
• Dr. Karolina Westlund: Understand What Pets Actually Want & Need
• Karl Deisseroth: Understanding & Healing the Mind
• Lori Gottlieb: How to Find & Be a Great Romantic Partner
• Marc Andreessen: How Risk-Taking, Innovation & Artificial Intelligence Transform Human Experience
• Marc Berman: How Nature & Other Physical Environments Impact Your Focus, Cognition & Health
• Mark Hyman: How to Improve Your Vitality & Heal from Disease
• Mark Zuckerberg & Dr. Priscilla Chan: Curing All Human Diseases & Future of Health & Technology
• Michael Easter: How to Grow from Doing Hard Things
• Morgan Housel: Understand & Apply the Psychology of Money to Gain Greater Happiness
• Pavel Tsatsouline: Build Strength, Endurance & Flexibility at Any Age
• Rick Rubin: How to Access Your Creativity
• Rick Rubin: Protocols to Access Creative Energy & Process
• Robert Greene: A Process for Finding & Achieving Your Unique Purpose
• Ryan Soave: Tools for Overcoming Substance & Behavioral Addictions
• Stuart McMillan: How to Increase Your Speed, Mobility & Longevity with Plyometrics & Sprinting
• Tim Ferriss: How to Learn Better & Create Your Best Future
• Tony Hawk: Harnessing Passion, Drive & Persistence for Lifelong Success
• Tom Segura: The Science & Art of Comedy & Creativity

Solo Episodes (Dr. Huberman Only)

These are episodes where Dr. Huberman presents the content solo, without guests.

• A Science-Supported Journaling Protocol to Improve Mental & Physical Health
• ADHD & How Anyone Can Improve Their Focus
• Benefits & Risks of Peptide Therapeutics for Physical & Mental Health
• Biological Influences on Sex, Sex Differences & Preferences
• Control Pain & Heal Faster with Your Brain
• Control Your Vagus Nerve to Improve Mood, Alertness & Neuroplasticity
• Controlling Sugar Cravings & Metabolism with Science-Based Tools
• Controlling Your Dopamine for Motivation, Focus & Satisfaction
• Developing a Rational Approach to Supplementation for Health & Performance
• Effects of Fasting & Time-Restricted Eating on Fat Loss & Health
• Erasing Fears & Traumas Based on the Modern Neuroscience of Fear
• Find Your Temperature Minimum to Defeat Jetlag, Shift Work & Sleeplessness
• Healthy Eating & Eating Disorders: Anorexia, Bulimia, Binging
• How Foods & Nutrients Control Our Moods
• How Meditation Works & Science-Based Effective Meditations
• How Our Hormones Control Our Hunger, Eating & Satiety
• How Placebo Effects Work to Change Our Biology & Psychology
• How Psilocybin Can Rewire Our Brain, Its Therapeutic Benefits & Its Risks
• How Smell, Taste & Pheromone-like Chemicals Control You
• How to Breathe Correctly for Optimal Health, Mood, Learning & Performance
• How to Build Endurance in Your Brain & Body
• How to Control Your Metabolism by Thyroid & Growth Hormone
• How to Control Your Sense of Pain & Pleasure
• How to Enhance Performance & Learning by Applying a Growth Mindset
• How to Enhance Your Gut Microbiome for Brain & Overall Health
• How to Focus to Change Your Brain
• How to Improve Oral Health & Its Critical Role in Brain & Body Health
• How to Improve Skin Health & Appearance
• How to Increase Motivation & Drive
• How to Increase Your Willpower & Tenacity
• How to Learn Skills Faster
• How to Lose Fat with Science-Based Tools
• How to Optimize Fertility in Males & Females
• How to Optimize Your Brain-Body Function & Health
• How to Optimize Your Hormones for Health & Vitality
• How to Optimize Your Water Quality & Intake for Health
• How to Prevent & Treat Colds & Flu
• How to Stop Headaches Using Science-Based Approaches
• How to Use Exercise to Improve Your Brain's Health, Longevity & Performance
• How to Use Music to Boost Motivation, Mood & Improve Learning
• How Your Nervous System Works & Changes
• Improve Flexibility with Research-Supported Stretching Protocols
• Ketamine: Benefits & Risks for Depression, PTSD & Neuroplasticity
• Leverage Dopamine to Overcome Procrastination & Optimize Effort
• Master Your Sleep & Be More Alert When Awake
• Maximizing Productivity, Physical & Mental Health with Daily Tools
• Nutrients for Brain Health & Performance
• Optimal Protocols for Studying & Learning
• Optimize & Control Your Brain Chemistry to Improve Health & Performance
• Optimize Your Learning & Creativity with Science-Based Tools
• Optimizing Workspace for Productivity, Focus & Creativity
• Protocols to Strengthen & Pain-Proof Your Back
• Science-Based Mental Training & Visualization for Improved Learning
• Science-Based Tools for Increasing Happiness
• Science of Muscle Growth, Increasing Strength & Muscular Recovery
• Science of Social Bonding in Family, Friendship & Romantic Love
• Science-Supported Tools to Accelerate Your Fitness Goals
• Supercharge Exercise Performance & Recovery with Cooling
• The Science of How to Optimize Testosterone & Estrogen
• Time Perception & Entrainment by Dopamine, Serotonin & Hormones
• Tools for Managing Stress & Anxiety
• Tools to Enhance Working Memory & Attention
• Understand & Improve Memory Using Science-Based Tools
• Understanding & Conquering Depression
• Understanding & Using Dreams to Learn & to Forget
• Using Caffeine to Optimize Mental & Physical Performance
• Using Cortisol & Adrenaline to Boost Our Energy & Immune System
• Using Deliberate Cold Exposure for Health & Performance
• Using Failures, Movement & Balance to Learn Faster
• Using Light (Sunlight, Blue Light & Red Light) to Optimize Health
• Using Play to Rewire & Improve Your Brain
• Using Salt to Optimize Mental & Physical Performance
• Using Science to Optimize Sleep, Learning & Metabolism
• Using Your Nervous System to Enhance Your Immune System
• Welcome to the Huberman Lab Podcast

Journal Club Episodes

• Journal Club with Dr. Peter Attia: Effects of Light & Dark on Mental Health & Treatments for Cancer
• Journal Club with Dr. Peter Attia: Metformin for Longevity & the Power of Belief Effects

Newsletters

• 5 Science-Based Steps to Improve Your Workspace
• 5 Steps to Enhance Quality of Connection with Yourself & Others During the Holidays & New Year
• 6 Key Tools to Improve Your Gut Microbiome Health
• Breathwork Protocols for Health, Focus & Stress
• Build or Break Habits Using Science-Based Tools
• Defeat Jet Lag
• Deliberate Heat Exposure Protocols for Health & Performance
• Exercises & Nutrition to Support Eye Health
• Foundational Fitness Protocol
• How to Improve Learning & Performance by Developing a Growth Mindset
• How to Shift with the End of Daylight Saving Time
• Improve Working Memory & Attention
• Improve Your Sleep
• Optimize Your Water Quality & Intake for Health
• Stretching Protocols to Increase Flexibility & Support General Health
• Teach & Learn Better with a Neuroplasticity Super Protocol
• The Science & Use of Cold Exposure for Health & Performance
• Toolkit for Setting & Achieving Goals
• Toolkit for Sleep
• Tools to Manage Dopamine & Improve Motivation & Drive
• Use Caffeine for Mental & Physical Performance
• Using Light for Health
• Your Top Questions on Sleep, Answered

Topics & Subtopics

• Aging & Longevity
• Alcohol, Tobacco & Cannabis
• Brain & Neuroplasticity
• Caffeine Science
• Cold Plunges & Deliberate Cooling
• Creativity
• Daily Routines
• Diet & Nutrition
• Emotional Intelligence & Relationships
• Female Sexual Health
• Fitness & Workout Routines
• Focus & Concentration
• General Health
• Goals & Habits
• Happiness & Wellbeing
• Hormone Health
• Light Exposure & Circadian Rhythm
• Male Sexual Health
• Memory & Learning
• Mental Health
• Motivation & Willpower
• NSDR, Meditation & Breathwork
• Optimizing Your Environment
• Regulate Your Nervous System
• Sauna & Heat Exposure
• Science of ADHD
• Sleep Hygiene
• Society & Technology
• Supplementation