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Huberman Lab

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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.

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Folgen von Huberman Lab

364 Folgen
  • Folge vom 17.01.2022
    The Science of Setting & Achieving Goals
    In this episode, I discuss the science of setting, assessing, and pursuing goals. I explain the neural (brain) circuits that underlie goal setting and pursuit. Then I describe nine science-supported tools anyone can apply toward their goals. I explain when and how to use goal visualization, when to use multitasking and how to use specific rewards to improve the likelihood of reaching your goals. I also explain why envisioning failures and their consequences are effective and how to set goals of the appropriate level of challenge. I also explain how the molecule dopamine is used to gauge our progress toward milestones and long-term overarching goals and how to leverage dopamine for goal pursuit. Finally, I explain a unique tool called 'space-time bridging' that can be used to support all aspects of goal setting, assessment, and pursuit. This episode ought to be useful for anyone seeking to improve their performance in work, school, exercise, athletics, or personal development. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) The Neuroscience of Goals (00:01:56) Tool 1: Learn Fast(er) by the 85% Rule  (00:06:18) Sponsors: LMNT & Waking Up (00:13:55) Brain Circuits for Setting & Pursuing Goals (00:21:52) Determining the Value of Goals  (00:24:33) Psychology of Goal Setting: Assessing Value, Action Steps (00:30:29) Peripersonal Space vs. Extrapersonal Space (00:35:39) Visually Focusing on a Goal Line Improves Performance (00:43:50) How Vision Improves Performance: Blood Pressure (00:51:55) Tool 2: Use Focal Vision to Initiate Goal Pursuit (00:54:40) Tool 3: Use Aged Self-Images to Self-Motivate  (00:59:33) Tool 4: Visualization of Goals is Only Helpful at the Start  (01:02:05) Tool 5: Visualizing Failure is the Best Ongoing Motivator (01:07:26) Tool 6: Make Goals Moderately Lofty  (01:13:05) Tool 7: Avoid Goal Distraction; Focus on 1-2 Major Goals Per Year (01:15:57) Tool 8: Ensure Specificity of Goals, Weekly Assessment (01:19:57) Dopamine, Motivation & Pleasure in Seeking Goals (01:22:43) Dopamine Reward Prediction Error, Controlling Dopamine (01:34:26) How Dopamine Influences Vision & Vice Versa (01:38:10) Interim Summary of Goal-Pursuit Steps (01:39:50) Tool 9: Space-Time Bridging  (01:49:59) Summary (01:51:50) Subscribe, Sponsors, Supplements, Instagram, Twitter, Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices
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  • Folge vom 10.01.2022
    Breathing for Mental & Physical Health & Performance | Dr. Jack Feldman
    This episode my guest is Dr. Jack Feldman, Distinguished Professor of Neurobiology at the University of California, Los Angeles and a pioneering world expert in the science of respiration (breathing). We discuss how and why humans breathe the way we do, the function of the diaphragm and how it serves to increase oxygenation of the brain and body. We discuss how breathing influences mental state, fear, memory, reaction time, and more. And we discuss specific breathing protocols such as box-breathing, cyclic hyperventilation (similar to Wim Hof breathing), nasal versus mouth breathing, unilateral breathing, and how these each affect the brain and body. We discuss physiological sighs, peptides expressed by specific neurons controlling breathing, and magnesium compounds that can improve cognitive ability and how they work. This conversation serves as a sort of "Master Class" on the science of breathing and breathing-related tools for health and performance.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Introducing Dr. Jack Feldman (00:03:20) Sponsors: LMNT & Waking Up (00:10:35) Why We Breathe  (00:14:35) Neural Control of Breathing: “Pre-Botzinger Complex” (00:16:20) Nose vs Mouth Breathing (00:18:18) Skeletal vs. Smooth Muscles: Diaphragm, Intracostals & Airway Muscles (00:20:11) Two Breathing Oscillators: Pre-Botzinger Complex & Parafacial Nucleus (00:26:20) How We Breathe Is Special (Compared to Non-Mammals) (00:33:40) Stomach & Chest Movements During Breathing (00:36:23) Physiological Sighs, Alveoli Re-Filling, Bombesin (00:49:39) If We Don’t Sigh, Our Lung (& General) Health Suffers (01:00:42) Breathing, Brain States & Emotions  (01:05:34) Meditating Mice, Eliminating Fear  (01:11:00) Brain States, Amygdala, Locked-In Syndrome, Laughing (01:16:25) Facial Expressions (01:19:00) Locus Coeruleus & Alertness (01:29:40) Breath Holds, Apnea, Episodic Hypoxia, Hypercapnia (01:35:22) Stroke, Muscle Strength, TBI (01:38:08) Cyclic Hyperventilation (01:39:50) Hyperbaric Chambers (01:40:41) Nasal Breathing, Memory, Right vs. Left Nostril (01:44:50) Breathing Coordinates Everything: Reaction Time, Fear, etc. (01:57:13) Dr. Feldman’s Breathwork Protocols, Post-Lunch  (02:02:05) Deliberately Variable Breathwork: The Feldman Protocol (02:06:29) Magnesium Threonate & Cognition & Memory  (02:18:27) Gratitude for Dr. Feldman’s Highly Impactful Work (02:20:53) Zero-Cost Support, Sponsors, Instagram, Twitter, Supplements Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices
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  • Folge vom 03.01.2022
    The Science of Making & Breaking Habits
    In this episode, I review the science of habit formation and habit elimination and how the process of neuroplasticity (brain rewiring) underlies these processes. I describe two new systems for habit formation. The first system is grounded in the neuroscience of brain states and our ability to perform (and to avoid) certain tasks at different phases of the 24-hour day. The second system focuses on 21-day habit formation and consolidation. I also discuss "task bracketing" as an approach to enhancing habit formation and eliminating unwanted habits and the neural circuits that underlie task bracketing in the basal ganglia (a brain region for generating and stopping behaviors). I also review the science of dopamine rewards and how to apply that knowledge to shaping habits. The science and tools in this episode ought to be helpful for anyone looking to build better habits and eliminate unwanted habits for school, work, fitness, relationships, creative endeavors, and more—indeed for any person or situation where behavioral changes are needed. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Introducing Habits; New Programs (00:02:46) Sponsors: LMNT & Waking Up (00:06:52) Habits versus Reflexes, Learning, Neuroplasticity (00:08:51) Goal-Based Habits vs. Identity-Based Habits (00:11:40) How Long It (Really) Takes to Form a Habit; Limbic-Friction (00:16:07) Linchpin Habits  (00:18:55) Mapping Your Habits; Habit Strength, Context-Dependence (00:22:55) Automaticity (00:24:03) Tool 1: Applying Procedural Memory Visualizations (00:27:48) Hebbian Learning, NMDA receptors (00:31:00) Tool 2: Task Bracketing; Dorsolateral Striatum (00:37:08) States of Mind, Not Scheduling Time Predicts Habit Strength (00:38:16) Tool 3: Phase-Based Habit Plan: Phase 1 (00:46:29) Tool 3: Phase-Based Habit Plan: Phase 2 (00:55:24) Tool 3: Phase-Based Habit Plan: Phase 3 (01:01:34) Habit Flexibility (01:04:57) Should We Reward Ourselves? How? When? When NOT to. (01:10:30) Tool 4: “Dopamine Spotlighting” & Task Bracketing (01:18:22) Tool 5: The 21-Day Habit Installation & Testing System (01:28:26) Breaking Habits: Long-Term (Synaptic) Depression (01:35:49) Notifications Don’t Work (01:37:50) Tool 6: Break Bad Habits with Post-Bad-Habit “Positive Cargo” (01:44:26) Addictions as Habits: https://hubermanlab.com/dr-anna-lembke-understanding-and-treating-addiction (01:45:28) Conclusion & Synthesis  (01:48:27) Zero-Cost Support, Sponsors, Supplements, Instagram, Twitter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices
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  • Folge vom 27.12.2021
    The Biology of Slowing & Reversing Aging | Dr. David Sinclair
    In this episode, I am joined by Dr. David Sinclair, tenured Professor of Genetics at Harvard Medical School and an expert researcher in the field of longevity. Dr. Sinclair is also the author of the book Lifespan: Why We Age & Why We Don't Have To, and the host of the Lifespan Podcast, which launches January 5, 2022.  In this interview, we discuss the cellular and molecular mechanisms of aging and what we all can do to slow or reverse the aging process. We discuss fasting and supplementation with resveratrol, NAD, metformin, and NMN. We also discuss the use of caffeine, exercise, cold exposure, and why excessive iron load is bad for us. We discuss food choices for offsetting aging and promoting autophagy (clearance of dead cells). And we discuss the key blood markers everyone should monitor to determine your biological versus chronological age. We also discuss the future of longevity research and technology. This episode includes lots of basic science and specific, actionable protocols, right down to the details of what to do and when. By the end, you will have in-depth knowledge of the biology of aging and how to offset it. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Dr. David Sinclair, Harvard Medical School   00:03:45 Sponsors: AG1, LMNT & Waking Up 00:07:45 “Aging as a Disease” vs. Longevity & Anti-Aging   00:10:23 What Causes Aging? The Epigenome   00:15:53 Cosmetic Aging   00:17:15 Development Never Stops, Horvath Clock   00:20:12 Puberty Rate as a Determinant of Aging Rate   00:23:00 Fasting, Hunger & Food Choices   00:32:44 Fasting Schedules, Long Fasts, (Macro)Autophagy   00:34:50 Caffeine, Electrolytes   00:35:56 Blood Glucose & the Sirtuins; mTOR   00:37:55 Amino Acids: Leucine, “Pulsing”   00:44:35 Metformin, Berberine   00:50:29 Resveratrol, Wine   00:53:20 What Breaks a Fast?   00:56:45 Resveratrol, NAD, NMN, NR; Dosage, Timing   01:09:10 Are Artificial Sweeteners Bad for Us?   01:12:04 Iron Load & Aging   01:15:05 Blood Work Analysis   01:19:37 C-Reactive Protein, Cholesterol: Serum & Dietary   01:26:02 Amino Acids, Plants, Antioxidants   01:33:45 Behaviors That Extend Lifespan, Testosterone, Estrogen   01:40:35 Neuroplasticity & Neural Repair   01:46:19 Ice Baths, Cold Showers, “Metabolic Winter”   01:48:07 Obesity & How It Accelerates Aging, GnRH   01:52:10 Methylation, Methylene Blue, Cigarettes   01:56:17 X-Rays   01:59:00 Public Science Education, Personal Health   02:05:40 The Sinclair Test You Can Take: www.doctorsinclair.com   02:08:13 Zero-Cost Support & Resources, Sponsors, Supplements, Instagram   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
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