Huberman Lab

Scicomm Media

Andrew Huberman, Ph.D.

  • 44 minutes 59 seconds
    Essentials: How Hormones Shape Sexual Development

    In this Huberman Lab Essentials episode, I explain the crucial role hormones play in shaping the sexual development of both the brain and body.


    I discuss how biological masculinization and feminization depend on factors such as genetics, hormone ratios, and receptor availability. I also explore how hormones like testosterone, estrogen, and other steroid hormones influence sexual characteristics and brain development. Additionally, I examine the impact of environmental factors—such as herbicides like atrazine, cannabis, alcohol, and even cell phones—on hormone function and reproductive health.


    Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on key science and protocol takeaways from past Huberman Lab episodes. Essentials are released every Thursday, while full-length episodes continue to be released every Monday.


    Read the full episode show notes, including referenced articles, resources, and people mentioned at hubermanlab.com.


    This Huberman Lab Essentials episode is from the full-length episode, available here: https://go.hubermanlab.com/PQYuc9i


    Thank you to our sponsors


    AG1: https://drinkag1.com/huberman

    Function: https://functionhealth.com/huberman

    Our Place: https://fromourplace.com/huberman

    BetterHelp: https://betterhelp.com/huberman


    Timestamps

    00:00:00 Huberman Lab Essentials; Hormones, Sexual Development

    00:01:25 Chromosomal Sex, Gonadal Sex, Hormonal Sex, Morphology

    00:06:08 Sponsor: Function

    00:07:56 Steroid Hormones, Sexual Characteristics

    00:10:59 Primary & Secondary Sexual Characteristics, Dihydrotestosterone (DHT), Kisspeptin

    00:15:12 Masculinization of Brain, Estrogen

    00:16:29 Sponsors: Our Place, BetterHelp

    00:19:15 Herbicides, Atrazine, Hormone Effects, Sperm Counts

    00:25:04 Female Sexual Development, Androgen Insensitivity Syndrome

    00:28:37 Sponsor: AG1

    00:29:41 Cannabis & Aromatase Activity, Gynecomastia; Alcohol & Estrogen Activity

    00:32:34 Cell Phones & Gonads

    00:35:24 Beard & Hair Growth, DHT

    00:38:42 Hyenas, Hormones, Androstenedione; Plants

    00:43:44 Recap & Key Takeaways


    Disclaimer & Disclosures

    13 February 2025, 9:00 am
  • 4 hours 15 minutes
    Pavel Tsatsouline: The Correct Way to Build Strength, Endurance & Flexibility at Any Age

    In this episode, my guest is Pavel Tsatsouline, a world-renowned strength and conditioning coach, former military special forces training instructor, author, and founder of StrongFirst—an online school focused on “low-tech, high-concept” training to build strength for men and women of all fitness levels.


    We discuss the most effective and efficient ways to build strength, endurance, and flexibility. We cover bodyweight-only, free-weight, and machine-based protocols and describe training splits and lesser-known but highly effective ways to train, especially for people with limited time.


    We also discuss local versus systemic nervous system and muscle recovery, how to complete training sessions with increased energy, why training to “failure” is not advised, optimal rest-between-sets protocols to improve performance, and how to vary effort levels across each week and month to ensure regular progress. This episode brings you highly practical, science-supported, and real-world-tested training methods to build strength, endurance, and flexibility from one of the world’s top experts.


    Show notes: https://go.hubermanlab.com/YC80Wvt


    Sponsors

    AG1: https://drinkag1.com/huberman

    Eight Sleep: https://eightsleep.com/huberman

    Levels: https://levels.link/huberman

    LMNT: https://drinklmnt.com/huberman

    Joovv: https://joovv.com/huberman

    Maui Nui: https://mauinuivenison.com/huberman


    Timestamps

    00:00:00 Pavel Tsatsouline

    00:02:29 Fitness, Strength, Model Athlete

    00:07:19 Tool: Essential Training Movements

    00:13:46 Sponsors: Eight Sleep & Levels

    00:16:29 Dips, Pull-Ups, Farmer Carry, Tools: Kettle Bell Mile, Grip Strength & Longevity

    00:29:57 Concentric vs Eccentric Only Movements, Isometric, Tool: Pause Reps

    00:38:38 Sponsor: AG1

    00:39:53 “Greasing the Groove”, Cramming Analogy, Strength is a Skill

    00:48:27 Tool: Greasing the Groove Protocol

    00:54:12 Tool: Movement & Motivation; Nervous System

    01:00:00 Frequency & Recovery, Heterochronicity, Soviet vs American Training

    01:10:25 Soviet vs American Strength Schools, Periodization, Recovery

    01:20:00 Sponsors: LMNT & Joovv

    01:22:45 Bell Squat, Non-Spine Compressing Leg Work, Tool: Zercher Squat

    01:27:15 Machines, Beginners vs Advanced?

    01:28:41 Shorter Cycles? Linear & Wave Progression, Step Loading, Variable Overload

    01:32:04 Strength & Endurance, Bodybuilding, “Bro Split”

    01:40:28 Endurance, Cost of Adaptation, Heart Adaptations

    01:46:38 Rest Periods, Interval Training, Tool: German Interval Training 

    01:51:34 Tool: Cardiovascular Training, Glycolytic Power Repeats; Muscle Growth

    01:57:31 Sponsor: Maui Nui

    01:59:00 Rest Period Activities, Tool: Protecting Back

    02:04:33 Endurance Training, Anti-Glycolytic Revolution, Specialized vs Variety 

    02:11:30 Not Seeking the “Pump”, Repeated Sprint Ability, Tool: Anti-Glycolytic Endurance Training

    02:19:06 Seek Soreness or Pump?, Hypertrophy

    02:23:05 Tool: Planning Strength & Endurance Training, Individualization

    02:32:27 Training Quality, Practiced Skill

    02:35:39 Non-Athletes, Strength & Endurance, Training Duration

    02:40:20 Post-Exercise Fatigue, Tools: Fragmentation, Feedback, Volume

    02:48:01 Pre-Workout Stimulants

    02:53:51 Performance & Arousal, Breathing, Disinhibition, Emotion

    03:03:42 Train to Failure?, Recovery

    03:08:40 Flexibility, Range of Motion Training, Kettle Bell, Tool: Wall Squat

    03:14:57 Training for Flexibility; Training as a Practice

    03:17:46 Older Adults & Strength Training, Consistency Over Intensity

    03:25:08 Body-Weight vs Barbell vs Kettlebell Training

    03:34:06 Kettlebell Training, Swings, Power & Endurance

    03:41:55 Training Choices, Tool: Simple, Consistent Program

    03:47:38 Kids & Training, General vs Specialization?

    03:51:21 Core Work, Abdominals, Tools: Tension & Attention; ‘Pressurize’ Abs

    04:03:34 Breathing, Force, Strength

    04:05:02 Directing Gaze While Weightlifting

    04:12:37 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

    10 February 2025, 9:00 am
  • 42 minutes 50 seconds
    Essentials: The Science of Emotions & Relationships

    In this Huberman Lab Essentials episode, I discuss the biology of emotions and moods, focusing on how development and neurochemicals shape our feelings and relationships.


    I describe how early infant bonds and puberty shape adult patterns of emotional connection. I explain that understanding emotions requires recognizing both internal states and external cues, along with strategies to enhance your emotional awareness. Additionally, I discuss the key elements of healthy emotional bonds and provide practical tools to deepen one’s understanding of emotions, leading to a richer emotional life.


    Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.


    Read the full episode show notes at hubermanlab.com.


    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    Eight Sleep: https://eightsleep.com/huberman

    BetterHelp: https://betterhelp.com/huberman

    LMNT: https://drinklmnt.com/huberman


    Timestamps

    00:00:00 Huberman Lab Essentials; Emotions

    00:03:01 Sponsor: Eight Sleep

    00:04:39 Emotions & Childhood Development

    00:06:35 Infancy, Anxiety

    00:08:04 Understanding Emotions; Tools: Mood Meter; Emotions & 3 Key Questions

    00:11:45 Infancy, Interoception & Exteroception

    00:12:48 Sponsor: BetterHelp

    00:14:02 Strange-Situation Task & Babies, Social Bonds, Emotional Regulation

    00:18:04 Tool: Exteroception vs Interoception Focus?

    00:23:07 Sponsor: AG1

    00:24:11 Puberty, Kisspeptin; Testing the World & Emotional Exploration

    00:31:56 Sponsor: LMNT

    00:33:13 Creating Healthy Emotional Bonds; Dopamine, Serotonin & Oxytocin

    00:37:07 Vasopressin; Vagus Nerve & Alertness

    00:41:34 Recap & Key Takeaway


    Disclaimer & Disclosures

    6 February 2025, 9:00 am
  • 3 hours 22 minutes
    Dr. Ellen Langer: Using Your Mind to Control Your Physical Health & Longevity

    In this episode, my guest is Dr. Ellen Langer, Ph.D., professor of psychology at Harvard University and the world’s leading researcher on the mind-body connection and the power our thinking has on our physical health. She explains how specific ways of framing and asking questions about the world shape our physical health and rate of aging. Dr. Langer also explains how our perception of time and control significantly impact our rate of physical healing, hormones, immune system, and longevity. She describes mindfulness as a way of framing life, not simply a meditation or other practice, and discusses data showing how to use one’s mind to overcome health challenges and achieve remarkable outcomes. Dr. Langer is a luminary and pioneer in researching the relationship between the mind and body with scientific rigor. Her work and our discussion are applicable to women and men of all ages and walks of life.


    Read the full episode show notes at hubermanlab.com.


    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    BetterHelp: https://betterhelp.com/huberman

    Helix Sleep: https://helixsleep.com/huberman

    Joovv: https://joovv.com/huberman

    Function: https://functionhealth.com/huberman

    Our Place: https://fromourplace.com/huberman


    Timestamps

    00:00:00 Dr. Ellen Langer

    00:02:57 Mindfulness

    00:06:53 Mindless, Focus; Being Mindful

    00:11:03 Sponsors: BetterHelp & Helix Sleep

    00:13:41 Meditation

    00:14:47 Choices & Longer Life; Mind & Body Unity, Exercise, Nocebo & Placebo Effect

    00:25:39 Self, Mind-Body Interconnectedness

    00:32:16 Acupuncture; Cancer & Healing, Probabilities, Tool: Tragedy or Inconvenience?

    00:42:18 Sponsors: AG1 & Joovv

    00:44:46 Brain & Predictions, Control & Mindlessness; Resolutions

    00:48:09 “Should” Thoughts, Multitasking, Making Moments Matter, Work-Life Balance

    00:56:55 Sleep, Stress, Tool: Perceived Sleep & Performance

    01:01:58 Counterclockwise Study

    01:06:15 Pioneering a Field, Change, Decisions & Uncertainty

    01:16:47 Sponsor: Function

    01:18:35 Making Sense of Behavior, Forgiveness, Blame

    01:25:35 Technology, Human Drive; Tool: Noticing & Appreciating New Things

    01:32:50 Art, Mindfulness, Education, Awards

    01:39:30 Labels, Borderline Effect; Identity, “I Am”, Learning & Age

    01:49:44 Sponsor: Our Place

    01:50:56 Memory Loss, Vision; Chronic Disease, Symptom Variability

    02:01:22 Deadlines, Constraints; Scientific Method & Absolutes

    02:06:47 Covid Crisis, Vaccines, Uncertainty, Multiple Answers

    02:12:06 Age & Decline?, Experience Levels & “Disinhibited”

    02:18:18 Justice, Drama; Life-Changing Events & Perspective

    02:25:45 Death, Spontaneous Cancer Remission; Will to Live

    02:31:59 Mindful Hospital, Stress, Burnout, Tool: Mindful Checklist

    02:36:32 Noticing, Choices

    02:41:16 Coddling, Fragility, Social Media, Money

    02:48:26 Tool: Playfulness

    02:52:08 Nostalgia, Mindfulness; Tool: Gamifying Life; Parenthood & Work

    02:59:17 Healing & Time Perception, Awareness & Neuroplasticity, Imagine Possibilities

    03:07:12 Reviews & Critical Feedback, Others’ Opinions

    03:12:00 Enlightenment, Flexibility, Expansiveness; Everyone Song

    03:19:47 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter


    Disclaimer & Disclosures

    3 February 2025, 9:00 am
  • 39 minutes 28 seconds
    Essentials: How to Increase Motivation & Drive

    In this Huberman Lab Essentials episode, I explain the biological mechanism behind motivation and drive, as well as discuss practical tools for overcoming procrastination. 

    I discuss the key role dopamine plays in driving cravings and motivating action. I explain how dopamine regulates the balance between pleasure and pain, and what happens when this system becomes dysregulated, leading to addiction. I discuss the role of molecules like serotonin, which help enhance the enjoyment of the present, and explain how to balance the drive for more while staying focused in the present. I also discuss the causes of procrastination and describe strategies to boost dopamine levels through behavioral approaches or supplements. 

    Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

    Read the full episode show notes at hubermanlab.com.

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    Eight Sleep: https://eightsleep.com/huberman

    Mateina: https://drinkmateina.com/huberman

    LMNT: https://drinklmnt.com/huberman

    Timestamps

    00:00:00 Huberman Lab Essentials; Motivation

    00:01:57 Dopamine & Brain 

    00:04:08 Anticipation, Craving & Dopamine

    00:05:37 Sponsor: AG1

    00:06:46 Food, Drugs & Dopamine Release

    00:10:18 Addiction, Pleasure & Pain Balance

    00:14:12 Sponsors: Eight Sleep & Mateina

    00:17:14 Dopamine, Pain, Yearning

    00:19:08 “Here and Now” Molecules, Serotonin, Endocannabinoids, Tool: Mindfulness

    00:22:42 Procrastination; Tool: Extend Dopamine, Offset Pain

    00:26:15 Sponsor: LMNT

    00:27:31 Dopamine & Motivation; Increasing Dopamine, Phenethylamine (PEA)

    00:30:58 Dopamine Schedule, Subjectivity

    00:33:59 Gambling, Intermittent Reinforcement, Tool: Blunting Rewards

    00:38:51 Recap & Key Takeaway

    Disclaimer & Disclosures

    30 January 2025, 9:00 am
  • 3 hours 17 minutes
    Josh Waitzkin: The Art of Learning & Living Life

    In this episode, my guest is Josh Waitzkin, former child chess prodigy and the subject of the movie and true story Searching for Bobby Fischer. Josh is also a world champion martial arts competitor and the author of the book The Art of Learning. We discuss Josh’s childhood as a chess prodigy and how he learned to train and compete at the highest levels by facing his fears and overcoming points of weakness. He explains the principles that unify disparate physical and mental pursuits and how understanding the interconnectedness of the learning process enables ultra-high-level performance across disciplines.

    We explore how to structure one’s day to tap into the most creative, generative, and unique capabilities. Josh shares his approach to learning, including how to address flaws and mistakes and how to harness the subtle and overt energies of the learning and peak performance process. He also discusses how he structures his life and makes decisions related to career and family. This episode is sure to inspire deep thinking and practical life changes for all who listen.

    Read the full episode show notes at hubermanlab.com.

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    Wealthfront**: https://wealthfront.com/huberman

    Our Place: https://fromourplace.com/huberman

    Joovv: https://joovv.com/huberman

    Function: https://functionhealth.com/huberman

    Eight Sleep: https://eightsleep.com/huberman

    **This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.

    Timestamps

    00:00:00 Josh Waitzkin

    00:03:21 Chess, Competition & Performance

    00:10:50 Martial Arts, Tai Chi, Jiu-Jitsu, Foiling, Training Others

    00:14:41 Sponsors: Wealthfront & Our Place

    00:17:43 Theory of Mind, Chess, Strategy & Mindset

    00:26:39 Early Chess Training

    00:32:30 Failure & Change, Chess, Tension, Power of Empty Space

    00:43:22 Sponsors: AG1 & Joovv

    00:48:06 Grief, Competition Loss, Growth, Frustration Tolerance

    00:57:22 Arousal, Frame Rates, Intense Moments

    01:06:17 Frame Rates & Pupil Size; Firewalking, Training

    01:13:12 Sponsor: Function

    01:15:58 Stress & Recovery, Tools: Doing Less, Most Important Question (MIQ)

    01:23:24 Tool: Still Body, Active Mind; Shame, Strengthening Weaknesses

    01:32:02 Child Prodigies, Brittle; Chess Principles & Transfer to Life

    01:43:22 Sponsor: Eight Sleep

    01:44:48 Preconscious vs Postconscious

    01:52:02 Hypoxic Breathwork Caution & Drowning; Foiling, Fear, Postconscious

    01:57:05 Static vs Dynamic Mindset, High Performers

    02:05:48 Comebacks, Hunting Adversity, Living on Other Side of Pain, Tool: Cold Plunge

    02:19:20 Ego, Identity, Unbreakable Will

    02:29:18 Studying People; Chess, Computers; Science & AI; Ocean & Control

    02:40:37 Time, Future Direction, True to Self, Wounds

    02:51:07 Daily Routine, Individualization, Waking Up, Tool: MIQ Gap Analysis

    03:00:21 Tool: MIQ; Stuck Points, Distraction

    03:05:58 Reflective vs Stimulus-Response, Optimize Quality not Quantity

    03:14:12 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network Newsletter

    Disclaimer & Disclosures

    27 January 2025, 9:00 am
  • 37 minutes 13 seconds
    Essentials: How Foods & Nutrients Control Our Moods

    In this Huberman Lab Essentials episode, I explain how the different nutrients and foods we eat impact our emotions and overall mood.

    I discuss how the mind-body connection shapes our food choices and cravings, highlighting the roles of key neurotransmitters like dopamine and serotonin in driving eating behaviors. I explain the biological mechanisms behind cravings for specific foods, such as sugar, and how psychological factors like belief effects can influence our perception of hunger. I also describe how certain nutrients, like omega-3 fatty acids, and a healthy gut microbiome are crucial in mood regulation and immune function.

    Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

    Read the full episode show notes at hubermanlab.com.

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    Function: https://functionhealth.com/huberman

    LMNT: https://drinkag1.com/huberman

    Timestamps

    00:00:00 Huberman Lab Essentials; Emotions, Food & Nutrition

    00:02:30 Attraction & Aversion

    00:03:38 Vagus Nerve, Sugar

    00:06:31 Sponsor: Function

    00:08:19 Gut “Feelings”, Hidden Sugars, Amino Acids

    00:10:43 Dopamine, Craving, L-tyrosine

    00:14:45 Serotonin, Carbohydrates

    00:17:59 Sponsor: AG1

    00:19:36 Tool: Omega-3s; Depression, SSRIs

    00:22:36 Gut-Brain Axis, Gut Microbiome

    00:26:00 Probiotics, Brain Fog, Tools: Fermented Foods, Saccharine Caution

    00:29:03 Ketogenic Diet & Gut Microbiome, Tool: Individual Diet Variability

    00:32:23 Sponsor: LMNT

    00:33:40 Tool: Belief Effects; Key Takeaways

    Disclaimer & Disclosures

    23 January 2025, 9:00 am
  • 3 hours 7 minutes
    Dr. Brian Keating: Charting the Architecture of the Universe & Human Life

    In this episode, my guest is Dr. Brian Keating, Ph.D., a cosmologist and professor of physics at the University of California, San Diego. We discuss the origins of the universe and how humans have used light and optics to understand where and how life on Earth emerged.

    We explore how early humans charted the stars, sun, moon, and other celestial events to measure time and track seasons, as well as how stargazing continues to connect us to a shared ancient experience. Additionally, we examine the scientific process, the practical and ethical challenges of pursuing groundbreaking discoveries, and the emotional toll of striving for recognition in one’s profession.

    Finally, we discuss whether astrology has any scientific validity and consider the possibility of life beyond Earth.

    Read the full episode show notes at hubermanlab.com.

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    LMNT: https://drinklmnt.com/huberman

    BetterHelp: https://betterhelp.com/huberman

    Function: https://functionhealth.com/huberman

    Helix Sleep: https://helixsleep.com/huberman

    ROKA: https://roka.com/huberman

    Timestamps

    00:00:00 Dr. Brian Keating

    00:02:07 Cosmology, Origin of Universe

    00:05:41 Sponsors: LMNT & BetterHelp

    00:08:33 Stars, Planets, Early Humans, Time

    00:14:53 Astrology, Ophiuchus Constellation

    00:19:58 Pineal Gland, Time-Keeping & Stars, Seasons & Offspring

    00:29:19 Humans, Time Perception, Astronomy

    00:36:08 Sponsor: AG1

    00:37:47 Brain & Prediction; Moonset, Syzygy; Telescope, Galileo 

    00:46:36 Light Refraction; Telescope, Eyeglasses

    00:51:36 Earth Rotation & Sun

    00:53:43 Glass, Microscope, Telescopes & Discovery

    01:02:53 Science as Safe Space; Jupiter, Galileo, Discovery, Time

    01:10:48 Early Humans, Stonehenge, Pyramids, Measurement Standards 

    01:15:54 Giants of Astronomy 

    01:20:04 Sponsors: Function & Helix Sleep

    01:23:10 Origin of Life, Scientific Method & P-Hacking; Nobel Prize, Big Bang, Inflation

    01:30:20 Cosmic Microwave Background Radiation, BICEP

    01:37:58 Father & Son Relationship, Science & Rewards

    01:44:06 Loss, Mentor 

    01:49:55 Antarctica, South Pole

    01:56:49 Light & Heat Pollution, South Pole

    02:01:09 Prize Pursuit, First Discovery; Star Collapse, Micrometeorites, Polarization 

    02:08:26 Sponsor: ROKA

    02:10:08 Moon, Size & Horizon; Visual Acuity; Rainbow or Moon Bigger?

    02:15:21 Sunset, Green Flash, Color Opponency

    02:23:05 Menstrual & Lunar Cycles; Moon Movement

    02:26:36 Northern Hemisphere & Stargazing, Dark Sky Communities, Telescope

    02:29:51 Constellations, Asterism; Halley's & Hale-Bopp Comets

    02:32:13 Navigation, Columbus

    02:36:29 Adaptive Optics, Scintillation, Artificial Stars

    02:48:28 Life Outside Earth?

    02:57:50 Gut Microbiome; Building Planet

    03:05:00 Zero-Cost Support, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network Newsletter

    Disclaimer & Disclosures

    20 January 2025, 9:00 am
  • 37 minutes 23 seconds
    Essentials: Tools for Managing Stress & Anxiety

    In this Huberman Lab Essentials episode, I explain strategies for managing stress, both in the short and long term, to enhance overall well-being.

    I explain how the mind and body respond to stress and how acute stress has immune-boosting benefits. I discuss science-supported tools and supplements to better manage stress in real time and protocols for raising one's stress threshold to build resilience to life’s inevitable challenges. I also describe practices to reduce chronic stress and maintain a balanced, healthy life. 

    Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

    Read the full episode show notes at hubermanlab.com.

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    Function: https://functionhealth.com/huberman

    Eight Sleep: https://eightsleep.com/huberman

    Timestamps

    00:00:00 Huberman Lab Essentials; Emotions & Stress

    00:02:37 What is Stress?

    00:04:23 Short-Term Stress Response

    00:06:49 Breathwork to Reduce Stress; Tool: Physiological Sigh

    00:11:52 Physiologic Sigh, Carbon Dioxide & Rapid Stress Reduction

    00:13:30 Sponsor: Function

    00:15:18 Short-Term Stress, Positive Benefits, Immune System

    00:18:22 Tool: Deliberate Hyperventilation, Adrenaline & Infection

    00:22:49 Sponsor: AG1

    00:24:25 Raising Stress Threshold, Tool: Eye Dilation

    00:28:24 Mitigating Long-Term Stress; Tool: Social Connection, Delight

    00:32:22 Sponsor: Eight Sleep 

    00:33:52 Melatonin, Caution

    00:35:00 L-theanine, Ashwagandha

    00:36:13 Recap & Key Takeaways

    Disclaimer & Disclosures

    16 January 2025, 9:00 am
  • 3 hours 38 minutes
    Dr. Becky Kennedy: Overcoming Guilt & Building Tenacity in Kids & Adults

    In this episode, my guest is Dr. Becky Kennedy, Ph.D., a clinical psychologist, renowned expert on parent-child relationships and founder of Good Inside, an educational platform for parents and parents-to-be. We discuss how to learn, embody, and teach better emotional processing, leading to healthier relationships in parenting, work, romantic partnerships and friendships. Dr. Kennedy shares practical strategies for managing guilt, building frustration tolerance, and nurturing emotional intelligence, as well as the impact of technology on emotional processing. This conversation aims to empower listeners to cultivate resilient, loving and supportive connections across all areas of life.

    Read the episode show notes at hubermanlab.com.

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    Wealthfront**: https://wealthfront.com/huberman

    Our Place: https://fromourplace.com/huberman

    Joovv: https://joovv.com/huberman

    LMNT: https://drinklmnt.com/huberman

    Eight Sleep: https://eightsleep.com/huberman

    **This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.

    Timestamps

    00:00:00 Dr. Becky Kennedy; LA Fires

    00:03:13 Emotions, Parents & Kids, Information, Tools: Story; “Right to Notice”

    00:11:24 Sponsors: Wealthfront & Our Place

    00:14:25 Empathy, Kids & Parents

    00:18:33 Sturdiness, Pilot Analogy, Tool: Parental Self-Care

    00:26:34 Emotions, Rigidity, Moody vs Steady Kids, Siblings

    00:32:51 Emotion Talk, Crying; Eye Rolls, Tools: Not Taking Bait; Discuss Struggle

    00:39:26 Parent-Child Power Dynamics, Tools: Requests for Parent; Repair

    00:48:50 Sponsors: AG1 & Joovv

    00:51:39 Power & Authority, Tools: Learning More; Parent Primary Job & Safety

    00:59:16 Statements of Stance, Actions vs Emotions; Values, Behaviors & Rigidity

    01:05:59 Guilt, Women; Tools: “Not Guilt”, Tennis Court Analogy & Empathy

    01:15:46 Sponsors: LMNT & Eight Sleep

    01:18:41 Guilt, Relationships, Tool: Naming Values Directly

    01:26:06 Locate Others & Values; Sturdy Leadership; Parenting & Shame

    01:31:36 Egg Analogy & Boundaries; Tools: Frame Separation; Pilot & Turbulence; Safety

    01:39:30 Projection, “Porous”; Tools: Gazing In vs Out, Most Generous Interpretation

    01:45:51 Tools: “Soften”; Do Nothing & Difficult Situations; Proving Parenting

    01:51:05 Gazing In vs Out, Scales; Self-Needs & Inconvenience

    02:00:05 Stress & Story, Nervous; Relationships vs Efficiency

    02:08:46 Technology, Relationships, Frustration Tolerance, Gratification

    02:15:18 Slowing Down, Phones, Frustration, Capability

    02:21:42 Immediate Gratification, Effort & Struggle, Dopamine

    02:29:25 Confidence, Board Games, Parental Modeling

    02:34:04 Ultra-Performers & Pressure, Emptiness

    02:41:29 Trying Things, Unlived Dreams, Frustration Tolerance, Tool: Learning Space

    02:51:08 Learning & Building Frustration Tolerance, Tantrums; Feelings & Story

    03:03:00 Tool: Using Story; Shame, Punishment

    03:12:55 Leadership & Storytelling, Tools: Asking Questions; Songs & Learning

    03:23:21 Miss Edson, Momentum, Tool: Small First Steps

    03:30:15 Tools: Parents & Starting Point

    03:36:29 Good Inside, Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter

    Disclaimer & Disclosures

    13 January 2025, 9:00 am
  • 40 minutes 36 seconds
    Essentials: Control Pain & Heal Faster With Your Brain

    In this Huberman Lab Essentials episode, I explain how to manage pain and accelerate injury recovery by leveraging protocols to modulate pain perception. 

    I discuss how pain interpretation is a complex experience, shaped by both internal factors like emotions and genetics, as well as external factors, such as context. I explain how practical strategies like acupuncture, breathing techniques, exercise and temperature modulation can influence the body’s pain response and accelerate recovery. I also discuss topics like phantom limb pain, recovering from traumatic brain injury and the crucial role inflammation plays in the healing process. 

    Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

    Read the full show notes for this episode at hubermanlab.com.

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    Eight Sleep: https://eightsleep.com/huberman

    David: https://davidprotein.com/huberman

    Timestamps

    00:00:00 Huberman Lab Essentials; Neuroplasticity

    00:01:58 Somatosensory System, Pain

    00:05:22 Pain vs Injury; Genes

    00:07:38 Sponsor: Eight Sleep

    00:09:09 Touch, Sensitivity, Pain, Inflammation

    00:11:24 Phantom Limb Pain, Top-Down Modulation

    00:15:31 Traumatic Brain Injury, Aging & Glymphatic System; Tools: Side Sleeping, Zone 2 Cardio

    00:20:36 Sponsor: AG1

    00:21:49 Pain Interpretation, Adrenaline, Emotion & Love

    00:25:03 Acupuncture; Somatosensory System, Pain, Gut & Inflammation

    00:32:15 Sponsor: David

    00:33:31 Tool: Wim Hof Method, Tummo Breathing, Pain

    00:34:29 Tools: Injury Management, Ice or Heat?

    00:38:10 Platelet-Rich Plasma (PRP), Stem Cells

    00:39:43 Recap & Key Takeaways

    Disclaimer & Disclosures

    9 January 2025, 9:00 am
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