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Scicomm Media

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.

Huberman Lab

In this Huberman Lab Essentials episode, I explain the neuroscience of grief, including how the brain maps relationships across three dimensions — space, time, and closeness — and why losing someone requires a remapping of those neural circuits. I describe how grief differs from depression, the role of oxytocin in driving yearning after a loss, and why people move through grief at different rates. I also discuss science-based tools for grieving adaptively, including how to access feelings of attachment while decoupling them from episodic memory. Finally, I explain how foundational biology — particularly sleep and cortisol rhythms — shapes our capacity to navigate the grieving process.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

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

Timestamps

(00:00:00) Grief

(00:01:47) Myths of Grief, Kubler-Ross & fMRI

(00:03:56) Brain Mapping Experiment, Proximity

(00:07:05) Inferior Parietal Lobule; Space, Time & Closeness

(00:09:20) Episodic Memory & Remapping After Loss

(00:11:28) Sponsor: Eight Sleep

(00:14:21) Tool: Dedicated Time, Counterfactual Thinking & Guilt

(00:15:52) Oxytocin & Individual Differences in Grief

(00:18:21) Prairie Voles, Monogamy & Nucleus Accumbens

(00:22:30) Sponsor: LMNT

(00:24:48) Vagal Tone, Emotional Disclosure & Bereavement Writing Study

(00:29:40) Cortisol Rhythms, Complicated Grief & Sunlight

(00:33:03) Sponsor: AG1

(00:34:59) Rational Grieving, Neuroplasticity & NSDR

Disclaimer & Disclosures
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Essentials: The Science & Process of Healing from Grief

Jeff Cavaliere, MSPT, CSCS, is a physical therapist and certified strength and conditioning specialist and one of the world's leading public educators on resistance training to build muscle size and strength, avoiding and overcoming injuries, and improving your posture and movement patterns (biomechanics). We discuss often-overlooked muscles and exercises that support decades of pain-free training and long-term progress. Jeff explains the best and most efficient ways to strengthen glutes, rotator cuff, neck, and foot muscles and connective tissues, and how to resolve back, hip, and other pain. We also cover the essentials of cardio, fat loss, and nutrition and how to make excellent and ongoing progress despite real-life training constraints. This episode is crucial for men and women as young as their teens, 20s, and 30s, all the way up to their 70s, 80s (and beyond) to be strong, mobile, and pain-free.

Read the episode show notes at hubermanlab.com.

Pre-order Protocols: https://protocolsbook.com

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

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

Joovv: https://joovv.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Jeff Cavaliere

(00:02:43) Lower Back, Back Pain

(00:10:06) Tool: Exercises for Lower Back Pain & Strengthen Glutes

(00:15:29) Sponsors: David & Our Place

(00:18:05) Walking Exercises to Strengthen Glutes

(00:23:23) Small Focused Exercises & Timing; Workout Soreness & Pain

(00:27:08) Tools: "Old Man" Test, Functional Strength Tests

(00:35:08) Sports, Movement Imbalance

(00:40:57) Tool: Training Like An Athlete

(00:46:44) Sponsor: AG1

(00:48:28) Inner Elbow Pain, Tool: Grip Modification

(00:54:21) Shoulder, Rotator Cuff Training, Tool: External Rotation Exercise

(01:06:50) Tool: Neck Training; Women, Posture

(01:15:20) Longevity, Strength & Agility; Pain & Construction Zone Analogy

(01:19:50) Sponsor: Joovv

(01:21:12) Cardio, Bike, Jumping Rope; Fat Loss: Zone 2 or HIIT?

(01:29:27) Nutrition, Tools: Calorie Counting; Plate Method

(01:40:18) Foot Stability, Tool: Foot Strength Test; Longevity

(01:48:15) Sponsor: Function

(01:49:53) Warm-Up Sets; Reps in Reserve or Train to Failure?; Work Sets

(02:00:30) Training Frequency; Tool: Real-Life Constraints, Split the Splits

(02:13:58) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

Build Muscle, Great Posture & Resilience to Injury | Jeff Cavaliere

In this Huberman Lab Essentials episode, my guest is Dr. Eddie Chang, MD, a neurosurgeon and Chair of the Department of Neurological Surgery at the University of California, San Francisco (UCSF). We discuss the neural circuits underlying speech and language, including how the brain controls the larynx, vocal folds and articulators to shape breath into words. We also explore his pioneering work on speech neural prosthetics — brain-machine interfaces that allow paralyzed patients to communicate by decoding neural activity into speech and avatar-driven facial expressions. Additionally, we examine the neurobiology of stuttering, the role of auditory feedback in fluent speech, and the broader ethical questions surrounding brain augmentation technologies.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Speech & Language

(00:00:23) Speech vs Language, Pragmatics, Semantics & Syntax

(00:03:11) Larynx, Vocal Folds & Shaping the Breath

(00:05:35) Crying & Laughter, Vocalizations vs Speech

(00:06:37) Sponsor: Function

(00:08:52) Paralysis, Brainstem Stroke, ALS & Locked-In Syndrome

(00:10:52) BRAVO Trial, Pancho & First Patient

(00:12:31) Brain Surgery, Electrode Array & Decoding Speech

(00:14:34) AI, 50-Word Vocabulary & Autocorrect

(00:16:06) Sponsor: BetterHelp

(00:17:30) Neuralink, Brain-Machine Interfaces & Augmentation Ethics

(00:22:21) Avatars, Facial Expressions & Non-Verbal Communication

(00:25:48) Sponsor: AG1

(00:27:12) Stuttering, Anxiety & Speech vs Language

(00:30:18) Tool: Stuttering Therapy & Auditory Feedback

(00:31:50) Recap & Acknowledgments

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: The Science of Learning & Speaking Languages | Dr. Eddie Chang

Dr. Nick Epley, PhD, is a professor of behavioral science at the University of Chicago and a leading expert on the science of social connection. We discuss how seemingly small daily interactions with strangers (as well as with people we know) can meaningfully improve our mental and physical health. Dr. Epley also explains how to reduce social anxiety using simple and easily accessible science-supported tools. We also discuss the data on assumptions — both the ones we and others make — and why so often those are wrong when it comes to social dynamics.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

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

Function: https://functionhealth.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Nick Epley

(00:02:29) Assumptions about Other Thoughts; Inferring Behavior

(00:09:03) Eye Gaze, Social Cues

(00:14:27) Sponsors: Wealthfront & Eight Sleep

(00:17:18) Tone, Voice vs Writing; AI; Public Figures & Ambiguity

(00:29:59) Importance of Social Connection, Communication Types

(00:37:18) Social Isolation, Self-Worth

(00:42:33) Sponsor: AG1

(00:44:16) Social Media, Conversation & Responsiveness

(00:47:52) Social Connection & Cooperation; Adopted Children

(00:57:04) Connecting with Strangers, Manners

(01:02:52) Fear of Strangers, Tool: Small Moments for Connection

(01:08:50) Sponsor: Function

(01:10:28) Connection to Humanity, Strangers; Extroversion & Well-Being

(01:22:26) Social Anxiety & Changing Beliefs; 100 Days of Rejection

(01:33:52) Perceived Creepiness, Social Anxiety; Developing Social Skills

(01:41:40) Sponsor: LMNT

(01:43:00) Initiating Conversation, Testing Cues, Pessimistic Expectations

(01:47:00) Social Gatherings; Blessings of Children with Down Syndrome

(01:59:43) Parents, Shame, Children Challenges; Supporting Kids' Pursuits

(02:09:17) Outdoors, Hunters, Conservation, Social Connection

(02:17:39) Modeling Social Interactions for Kids, Tool: Habits Awareness

(02:27:42) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

How to Overcome Social Anxiety | Dr. Nick Epley

In this Huberman Lab Essentials episode, I explain the neural circuits that activate and control aggressive states and behaviors. I discuss how hormones, genes and environmental factors such as day length can shift our aggressive tendencies. I also share science-based tools for modulating aggression, including sunlight exposure, heat therapy and supplementation with ashwagandha or acetyl-L-carnitine.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

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

Timestamps

(00:00:00) Aggression, Types of Aggression

(00:01:43) Context, Aggression vs Sadness

(00:03:11) Hydraulic Pressure Model of Aggression

(00:06:40) Sponsor: LMNT

(00:08:12) Brain Areas for Aggression, Ventromedial Hypothalamus

(00:15:26) Biting, Neural Circuits of Physical Aggression

(00:17:52) Sponsor: Eight Sleep

(00:19:09) Estrogen & Aggression, Testosterone & Competitiveness

(00:22:37) Seasonality, Sunlight, Melatonin & Aggression

(00:24:50) Cortisol, Serotonin & Aggression

(00:26:35) Tool: Reduce Cortisol with Sunlight & Sauna; Ashwagandha

(00:30:39) Sponsor: AG1

(00:31:58) Irritability, Aggression & Genetics; Seasonality

(00:34:49) Tool: ADHD, Acetyl-L Carnitine & Aggressive Behavior

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: Understanding & Controlling Aggression

Dr. Kentaro Fujita, PhD, is a professor of psychology at The Ohio State University and an expert in the science of self-control and motivation. We discuss the best tools for developing strong self-control: to do more of what you aspire to and cease doing things you would like to avoid. We discuss why you need more than one form of willpower to achieve sustained motivation and overcome procrastination. Dr. Fujita also clarifies the data on the 2-marshmallow test, delayed gratification and intrinsic vs. extrinsic motivation.

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

Lingo: https://hellolingo.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Kentaro Fujita

(00:03:08) Marshmallow Tests, Self-Control; Adult Modeling

(00:08:24) Criticism of Marshmallow Tests, Learning Self-Control

(00:15:08) Sponsors: David & Lingo

(00:17:34) Movement & Motivation

(00:21:42) Doing Hard Things; Exhaustion & Depletion Effect

(00:29:02) Willpower vs Self-Control, Improving Self-Control

(00:34:27) Aspiration or Fear for Motivation, Long- vs Short-Term Outcomes

(00:40:55) Self-Control Toolkit, Tool: Failure & Exploration

(00:46:44) Sponsor: AG1

(00:48:28) Motivation Warm-Up?, Tools: Mindset; Motivation Orientation

(00:57:30) Imperfect Conditions, Self-Control Conflicts, Tool: Why vs How

(01:05:25) Tool: "Whys" & Motivation Goals

(01:11:26) Competition, Tool: Motivation Types

(01:17:13) Sponsor: LMNT

(01:18:33) Abstinence vs Moderation, Consistency vs Rigidity

(01:27:48) Burnout; "Invisible" Goals, Single Goal & Trade-Offs

(01:35:17) Intrinsic Motivation for Sustained Goals

(01:40:16) Sponsor: Function

(01:41:53) Meaning in Simple Tasks, Ikigai

(01:49:03) Self-Control Failure, Tools: Distancing, 3rd Person & Heros

(01:55:04) Words as Motivation, Visualization, Social Validation

(02:03:51) Music, Anchors, Nostalgia

(02:06:46) Intrinsic vs Extrinsic Motivation, Job & Salary

(02:14:11) Mindfulness & Taking Breaks, Wabi-Sabi & Imperfection, Ikigai

(02:20:56) Future Directions

(02:25:19) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

Master Self Control & Overcome Procrastination | Dr. Kentaro Fujita

In this Huberman Lab Essentials episode, my guest is Dr. Casey Halpern, MD, a professor of neurosurgery at the Perelman School of Medicine at the University of Pennsylvania. We discuss how deep brain stimulation and other neuromodulation approaches are being used to treat Parkinson's disease, obsessive-compulsive disorder (OCD), binge eating disorder and depression-related symptoms. We also explore the brain circuits that drive compulsions, cravings and impulsivity, as well as emerging non-invasive tools for predicting and treating harmful behaviors.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Function: https://functionhealth.com/huberman

Rorra: https://rorra.com.huberman

Timestamps

(00:00:00) Casey Halpern

(00:00:20) Neurosurgery, Deep Brain Stimulation

(00:04:19) Obsessive-Compulsive Disorder (OCD) & Treatments

(00:10:11) Sponsor: Function

(00:11:49) OCD Brain Areas, Addiction

(00:14:12) Nucleus Accumbens, Risk & Rewards; Binge Eating Disorder

(00:18:28) Sponsor: AG1

(00:19:46) Non-Invasive Brain Stimulation, Transcranial Magnetic Stimulation

(00:27:31) Sponsor: Rorra

(00:28:46) Awareness of Cravings, Severe Binge Eating Disorder

(00:32:51) Artificial Intelligence/Machine Learning & Predicting Impulsive Behavior

(00:36:57) Acknowledgements

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: Compulsive Behaviors & Deep Brain Stimulation | Dr. Casey Halpern

Dr. Paul Conti, MD, is a board-certified psychiatrist and an expert in how to improve mental health and increase your sense of agency and wellbeing. He is also an expert in trauma treatment. We discuss practical tools you can use to gain insight into your natural strengths and to make better life choices on your own behalf. We explore how these tools can help overcome low motivation, intrusive thoughts and self-destructive bad habits. We also discuss how to balance internal reflection and external action to ensure you move your life forward in the right directions.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

BetterHelp: https://betterhelp.com/huberman

Function: https://functionhealth.com/huberman

Rorra: https://rorra.com/huberman

Timestamps

(00:00:00) Paul Conti

(00:02:51) Self View; Tool: What's Going Right?; State Dependence

(00:10:03) Sponsors: Helix Sleep & BetterHelp

(00:12:44) Tool: Compassionate Curiosity; Falseness; Social Media

(00:21:00) Doing vs Thinking; Self-Reflection

(00:29:55) External vs Internal Processing, Balance

(00:40:42) Sponsor: AG1

(00:42:26) Quiet vs Verbal; Questions to Learn About Self

(00:53:17) Examined Life & Reflection; Changing Unwanted Behavior

(01:02:54) Making Positive Changes, Problem Solving

(01:07:26) Sponsor: Function

(01:09:03) Behavior Pattern Insight & Reclaiming Agency

(01:17:06) Agency & Control; Getting in Your Own Way

(01:22:49) Trauma, Living Intentionally; Internal Turmoil

(01:29:08) Intrusive Thoughts, Tool: Self Talk Awareness; Dreams

(01:34:10) Sponsor: Rorra

(01:35:23) Trauma & Emotions; Healing Childhood Trauma

(01:43:32) Photographs, Positive Climate for the Mind; Spirituality, Good & Evil

(01:52:53) Happiness & Expectations; Death, Living a Good Life

(02:03:10) Book Writing; Acknowledgements

(02:07:25) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

Tools to Bolster Your Mental Health & Confidence | Dr. Paul Conti

In this Huberman Lab Essentials episode, I explain how the body senses and uses sugar, and why understanding those mechanisms can help reduce sugar cravings. I discuss different types of sugar and how they are processed by pathways in the gut and the brain to shape appetite and the desire for specific foods. I also share many science-based tools to help curb sugar cravings and support healthy blood sugar regulation.

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Lingo: https://hellolingo.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Sugar

(00:00:37) Hunger, Hormones & Blood Glucose

(00:03:03) Fructose vs Glucose, Controlling Hunger

(00:06:30) Sponsor: AG1

(00:07:54) Brain Circuits: Sweet Taste & Nutritive Pathways

(00:10:51) Sweet Taste & Dopamine

(00:13:22) Gut & Blood Glucose; Tool: Sugar Cravings & Hidden Sugars

(00:15:44) Sponsor: Lingo

(00:16:53) Glycemic Index, Tool: Food Choices, Fiber & Sugar Intake

(00:20:55) Glutamine Supplementation, Leaky Gut & Sugar Cravings

(00:23:17) Tool: Lemon Juice to Blunt Blood Glucose

(00:26:44) Sponsor: LMNT

(00:28:16) Tool: Reduce Blood Sugar Cravings with Cinnamon

(00:29:10) Berberine & Potent Molecules to Regulate Blood Glucose

(00:30:52) Tool: Quality Sleep & Sugar Cravings

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: Control Sugar Cravings & Metabolism with Science-Based Tools

Scott Galloway is a professor of marketing at New York University's Stern School of Business. We discuss masculine roles and obligations of past, present and future. We explore which are timeless and which are changing, and positive steps boys and men can take to create meaning and stability in their lives. We cover work, finances, health and relationships to build a grounded, purposeful life. We also discuss tech, social media, alcohol, cannabis and porn. Throughout, we emphasize specific daily practices for building mental, physical and economic resilience, compassion for others, and for navigating key life decisions in every realm.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

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

Function: https://functionhealth.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Scott Galloway

(00:02:45) Mentoring Young Men

(00:06:16) Positive Masculinity Defined

(00:13:37) Sponsors: David & Wealthfront

(00:16:33) Men & Goals, Role Models, Technology; Relationships

(00:26:34) Elon Musk; Big Tech

(00:31:53) Varying Role Models, Flaws; Criticism, Big Tech & Incendiary Content

(00:43:33) Sponsor: AG1

(00:44:57) Fear, Dating & Rejection, Relationship Dynamics

(00:53:39) Social Media Impacts on Kids; Regulation

(01:06:03) Phone, Dopamine & Pseudo-OCD; Solutions

(01:14:03) Sponsor: Function

(01:15:14) Naval Academy & Lifestyle Protocols, Mandatory National Service

(01:23:08) Alcohol Phones & Professional Considerations

(01:33:43) Drinking Age; Cannabis, THC

(01:37:16) Sponsor: LMNT

(01:38:36) Cannabis; Porn, Addiction

(01:46:14) Anger; Testosterone; Aspirational Masculinity, Toxic Femininity

(01:56:25) Advocating for Young Men, Economic Opportunity, Gerontocracy

(02:04:43) Generation Gaps, Retirement, "Vampire" Generation

(02:10:30) Bet on Unremarkable, Universities & Vocations; Gerontocracy

(02:18:48) Aging; Paying it Forward & Male Mentorship

(02:25:33) Seeking Mentors, Young Men; Acknowledgments

(02:33:13) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

*This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. Andrew Huberman receives cash compensation from Wealthfront Brokerage for paid testimonials in his podcast, creating a conflict of interest. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC. Wealthfront Brokerage is not a bank. The base APY is 3.30% on cash deposits as of January 30, 2026, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 4.05% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Additional terms and conditions apply, which can be found on Wealthfront.com/Huberman. Funds in the Cash Account are swept to program banks, where it earns the variable APY. 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. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value.

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: Compulsive Behaviors & Deep Brain Stimulation | Dr. Casey Halpern

Lyt når som helst, hvor som helst

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