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Huberman Lab

Podcast Huberman Lab
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, psychia...

Episodios disponibles

5 de 274
  • 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
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  • 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
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  • 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
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  • 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
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    3:22:19
  • 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
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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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