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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 22.11.2021
    The Science of Gratitude & How to Build a Gratitude Practice
    In this episode, I discuss the science of gratitude, which has been shown in peer-reviewed studies to have tremendous positive effects on mental and physical health. I explain, however, that most commonly used gratitude practices are ineffective (such as gratitude lists). The key elements of highly effective gratitude practices are described, including the essential need for story (narrative), receiving or perceiving gratitude rather than giving it, and the role that theory of mind plays in this context. I also discuss why we can't simply make up feelings of gratitude and how reluctance undermines the process. I also explain the neural circuit mechanisms that underlie the reductions in fear and increases in motivation and lowering of inflammatory chemicals that effective narrative-based gratitude can trigger. Throughout the episode, I use the science of gratitude to design a brief but highly effective protocol.  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 Introduction: Gratitude Science & Surprises   00:01:50 Controlling Heart Rate with Story   00:04:48 Sponsors: AG1, LMNT & Waking Up 00:09:11 Major, Long-Lasting Benefits of Gratitude Practice   00:12:20 Prosocial vs. Defensive Thinking, Behaviors, & Neural Circuits   00:17:50 Why We All Need an Effective Gratitude Practice   00:21:22 Neurochemistry & Neural Circuits of Gratitude   00:25:10 Prefrontal Cortex Set Context   00:30:10 Ineffective Gratitude Practices; Autonomic Variables   00:34:55 Key Features of Effective Gratitude Practices: Receiving Thanks & Story   00:42:30 Theory of Mind Is Key   00:45:50 Building Effective Gratitude Practices: Adopting Narratives, Duration   00:52:28 Narratives That Shift Brain-Body Circuits   00:56:15 You Can’t Lie About Liking Something; Reluctance in Giving   00:59:55 How Gratitude Changes Your Brain: Reduces Anxiety, Increases Motivation   01:03:00 5 Minutes (Is More Than Enough), 3X Weekly, Timing Each Day   01:05:44 Empathy & Anterior Cingulate Cortex   01:07:35 Reducing Inflammation & Fear with Gratitude   01:10:56 Serotonin, Kanna/Zembrin   01:16:00 Neuroplasticity, Pharmacology, Brain Machine Interfaces   01:18:50 The Best Gratitude Practices: & How To, My Protocol   01:24:25 Subscribe & Feedback, Supporting Sponsors, Supplements   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
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  • Folge vom 15.11.2021
    Time Perception & Entrainment by Dopamine, Serotonin & Hormones
    In this episode, I discuss how our brain and body track time and the role that neurochemicals, in particular dopamine and serotonin, but also hormones such as melatonin, allow us to orient ourselves in time. I review the three types of time perception: of the past, of the present, and the future, and how dopamine and serotonin adjust both our perception of the speed of the passage of time and our memory of how long previous experiences lasted. I also discuss circannual entrainment, which is the process by which our brain and body are matched to the seasons, and circadian (24 hours) entrainment, both of which subconsciously adjust our perceived measurement of time. I explain the mechanisms of that subconscious control. And I cover the ultradian (90 minutes) rhythms that govern our ability to focus, including how to track when these 90-minute rhythms begin and end for the sake of work and productivity. I include ten tools based on the science of time perception that you can apply to enhance productivity, creativity, and relationships in various contexts.  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 Introducing Time Perception, Note on Fasting & Supplements   00:05:28 Sponsors: AG1, LMNT & Waking Up 00:09:25 Entrainment, Circannual Entrainment, Melatonin   00:13:20 Seasonal Oscillations in Testosterone & Estrogen, Tool 1   00:16:06 Circadian Timing, Tools 1, 2, 3 (for Circadian Entrainment)   00:21:13 Tool 4: Timing Physical Activity; Tool 5: Timing Eating Window   00:23:00 When Circadian Entrainment Is Disrupted, Time Perception Suffers   00:25:00 Tool 6: Ultradian (90min) Cycles & Focus   00:31:42 Our Sense of the Passage of Time: Present, Prospective, Retrospective   00:34:40 Dopamine (& Nor/epinephrine) Lead to Time Overestimation; Frame Rate   00:37:18 Serotonin & Time Underestimation; Decreased Frame Rate   00:39:10 Dopamine vs. Serotonin Across the Day; Tool 7: When to Do Rigid vs. Creative Work   00:42:38 Example of Tool 7   00:43:38 How Sleep Deprivation Degrades Performance   00:44:38 Trauma, “Over-clocking” & Memories; Adjusting Rates of Experience   00:50:04 Why Trauma Involves Dopamine & Epinephrine, Arousal   00:51:03 Dopamine, Spontaneous Blinking & Time Perception; Tool 8   00:53:38 Deliberate Cold Exposure, Dopamine, Tool 9: Adjusting Frame Rate in Discomfort   00:56:30 Fun “Feels Fast” BUT Is Remembered as Slow; Boring Stuff “Feels Slow,” Recall as Fast   01:00:54 Retrospective Time, Context Variation & Enhanced Bonding with Places & People   01:03:00 Dopamine Release Resets the Start of Each Time Bin on Our Experience   01:07:40 Habits & Time Perception; Tool 10 (Setting Functional Units of Each Day)   01:11:58 Synthesis & Book Suggestion (Your Brain Is a Time Machine by D. Buonomano)   01:12:27 Supporting the HLP: Subscribe, Instagram, Supplements   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
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  • Folge vom 08.11.2021
    How to Exercise for Strength Gains & Hormone Optimization | Dr. Duncan French
    In this episode, I talk to Dr. Duncan French, Ph.D., the Vice President of Performance at the UFC Performance Institute and a world-class performance specialist. We discuss specific resistance (weight) training regimens for increasing testosterone in men and women and how to vary mechanical loads and rest between sets and workouts to optimize hormone output and training results. We also discuss how stress-induced "catecholamines" can increase testosterone or decrease it, depending on duration and mindset. And we discuss specific cold- and heat- therapies for increasing resilience, reducing inflammation, heat shock proteins and more. We discuss nutrition for training and how to match nutrition to training goals and metabolic flexibility. We discuss mental focus and how long to train for skill development. Finally, we discuss how mixed martial arts and the UFC Performance Institute are a template for exploring human performance more generally. This episode is intended for anyone interested in athletic and mental performance: athletes, students, and recreational exercisers and includes both science and many practical tools people can apply in their own training.  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. Duncan French   00:02:44 Sponsors: AG1, LMNT & Waking Up 00:05:44 Duncan’s Background in Exercise Science   00:11:45 How Certain Exercises Increase Testosterone   00:16:22 What Kind of Training Increases Testosterone & Growth Hormone?   00:20:19 Intensity: Mechanical Load; Volume: Metabolic Load; Inter-set Rest Periods   00:25:25 Training Frequency & Combining Workout Goals   00:29:35 How Stress Can Increase or Decrease Testosterone   00:36:55 Using Cold Exposure for Mindset, Anti-Inflammation, Muscle-Growth   00:46:55 Skill Development   00:50:05 Why Hard Exercise Creates Brain Fog: Role of Nutrition   00:53:55 Low-Carbohydrate Versus All-Macronutrient Diets on Performance   00:56:15 Ketones & Brain Energy, Offsetting Brain Injury; Spiking Glucose During Ketosis   00:59:13 Metabolic Efficiency, Matching Nutrition to Training, “Needs Based Eating”   01:05:00 Duncan’s Work with Olympic Athletes, NCAA, UFC (Ultimate Fighting Championship)   01:08:00 Why UFC & MMA (Mixed-Martial Arts) Are So Valuable for Advancing Performance   01:12:40 Voluntarily Switching Between Different States of Arousal   01:14:30 Heat, Getting Better at Sweating, Heat Shock Proteins, Sauna   01:20:12 Using Rotating 12-Week Training Programs; Logging Objective & Subjective Data   01:24:07 Surprising & Unknown Aspects of The UFC and UFC Performance Institute   01:27:45 Conclusions, Zero-Cost Support, Sponsors, Supplements, Instagram   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
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  • Folge vom 01.11.2021
    Using Your Nervous System to Enhance Your Immune System
    This episode teaches you a lot about the immune system, immune-brain interactions and offers 12 potential tools for enhancing immune system function. I discuss how our immune system works and science-supported tools we can use to enhance our immune system. I discuss the innate and adaptive immune systems and our various microbiomes-- not just in our gut but also in our nose, eyes and mouth and how to keep them healthy. And I review how specific patterns of breathing and foods maintain a healthy mucosal barrier that is crucial for fighting infections. I discuss how certain neurochemicals called catecholamines enhance our immune system function and how to use specific breathing protocols, types and timing of heat and cold exposure, and, if appropriate, supplementation to activate catecholamines. I also discuss the role and use of serotonin for the sake of accessing the specific types of sleep for recovering from illness, and I discuss how to increase glymphatic "washout" of brain debris during sleep. I also review fever, the vagus nerve and the use of atypical yet highly effective compounds for rhinitis (nasal inflammation). 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 The Mind & Immune System, New Findings: Acupuncture & Fascia   00:03:16 Sponsors: AG1, LMNT & Waking Up 00:07:41 Foundational Tools & Practices for a Healthy Immune System   00:11:20 Immune System Basics: Skin/Mucous, Innate & Adaptive Immune System   00:17:08 Killer Cells, Complement Proteins (“Eat Me!” Signals), Cytokines (“Help Me!” Signals)   00:21:06 The Adaptive Immune System: Antibodies   00:28:00 Tool 1: Nasal Microbiome and “Scrubbing” Bacteria & Viruses; Nasal Breathing   00:30:33 Tools 2 & 3: (Not) Touching Your Eyes; Gut Microbiome & Fermented Foods   00:34:20 Some Interleukins Are Anti-Inflammatory   00:34:56 Sickness Behavior   00:39:08 Some People Seek Care When Sick, Others Want to be Alone   00:42:00 Sickness Behavior & Depression: Cytokines   00:43:40 Reduced Appetites When Sick: Protein, Iron, Libido   00:46:45 Vagus-Nerve Stimulation: Fever, Photophobia, Sleepiness   00:53:03 Humoral (Blood-Borne) Factors, & Choroid Change Your Brain State   00:55:04 Tools 4, 5: Reducing Sickness: Glymphatic Clearance, Pre-Sleep Serotonin, 5HTP   01:07:03 Tool 6: Hot Showers, Saunas, Baths & Cortisol, Heat-Cold Contrast   01:10:53 Feed a Fever & Starve a Cold (?), Adrenaline   01:12:36 Tool 7: Activating Your Immune System w/Cyclic-Hyperventilation, Alkalinity   01:29:10 Brain Chemicals & Cyclic-Hyperventilation; Catecholamines, Dopamine   01:32:10 Mindsets & Immune Function; Yes, You Can Worry Yourself Sick   01:37:00 Tool 8: Healthy Mindsets, Hope, Dopamine; Tool 9: Tyrosine; Tool 10: Cold Exposure   01:42:05 Once You’re Already Sick: Accelerating Recovery; Tool 11: Spirulina, Rhinitis   01:46:09 Histamines, Mast Cells   01:49:22 Tool 12: Acupuncture: Mechanism for How It Reduces Inflammation; Fascia, Rolfing   01:53:40 Mechanistic Science & Ancient Practices   01:58:00 Synthesis, Ways to Support Us (Zero-Cost), Sponsors, Supplements, Social Media   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
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