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Huberman Lab

Written by: Scicomm Media
  • Summary

  • Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.
    Copyright © 2021-2023 Scicomm Media LLC
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Episodes
  • Feb 1 2023
    This is episode 3 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton. He explains protocols to improve the various kinds of physical endurance: muscular endurance, anerobic capacity, maximum aerobic output, and long duration endurance. He also explains how the body uses different energy sources (carbohydrates, proteins, fats) during rest and exercise. He also explains the mechanisms underlying fat loss and how and why exercise accelerates rates of fat loss. We cover the many concepts related to endurance training and fat loss such as metabolic flexibility, breathwork training for exercise performance and recovery, lactate production and regulation, how to improve blood flow to muscles, anaerobic vs. aerobic metabolism, exercise fatigue, low-carbohydrate diets and fat loss, and how to combine different types of workouts to improve overall endurance. This episode in intended for everyone ranging from novice and recreational exercisers to elite endurance athletes. Anyone wishing to improve their physical health and performance stands to benefit from the information. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Levels: https://levels.link/huberman LMNT: https://drinklmnt.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Endurance: Benefits, Mechanics & Breathing  (00:07:30) Tool: “Exercise Snacks” (00:14:21) Momentous, Levels, LMNT (00:18:01) Endurance Categories (00:22:16) Fat Loss & Respiration; Carbon Cycles & Storage, Metabolism (00:33:08) Exhalation Rates, Exercise & Fat Loss; Calories (00:41:47) Cardiovascular Adaptations, Cardiac Output & Maximum Heart Rate (00:47:03) AG1 (Athletic Greens) (00:47:55) Excess Post-Exercise Consumption (EPOC); Exercise Intensity & Fat vs. Carbohydrate Energy Utilization (00:59:35) Tool: Training for Fat Loss, Carbohydrate Stores, Liver Glycogen & Fatigue (01:08:01) Metabolic Flexibility, Carbohydrates & Fat; Exercise & Flexible Fuel Utilization  (01:16:07) Muscle & Basal Metabolic Rate (01:19:40) InsideTracker (01:20:43) Assessing Metabolic Flexibility, Blood Glucose, Carbohydrates (01:27:48) Caffeine, High-Carbohydrate Meals & Timing, Managing Daily Energy  (01:36:42) Cellular Energy (ATP) Production from Carbs; Lactate; Anerobic, Aerobic (01:50:45) Lactate, Energy Production Buffer (01:53:14) Fuel Sources & Exercise; Mitochondria, Oxygen Availability & Lactate (02:02:50) Lactate for Exercise & Cognitive Performance (02:04:33) Energy Production, Waste Management & Endurance Exercise; Insulin (02:12:49) Protein & Fat Utilization for Energy; Exercise & Fat Loss (02:21:20) Protein as Fuel Source, Fire Analogy  (02:26:39) Low-Carbohydrate Diet & Performance (02:29:40) Muscular Endurance: Fuel Sources, Training & Capillarization (02:37:30) Tool: Muscular Endurance & Modifiable Variables; Examples (02:45:07) Anerobic Capacity: Fuel Sources, Training & Oxygen Utilization  (02:49:23) Tool: Cardiac Output, Heart Rate Zones & Breathing “Gear System” (02:58:10) Tool: Anerobic Capacity & Modifiable Variables; Examples, Nasal Recovery (03:11:45) Tool: “Sugarcane” Endurance Protocol  (03:14:02) Anerobic Capacity, Training Progression  (03:16:40) Tool: Maximum Aerobic Output, Training & Modifiable Variables (03:21:58) Tool: Long Duration Endurance, Training, Circuits (03:25:13) Long Duration Endurance, Capillarization, Fatigue & Breathwork, Technique (03:29:10) Weekly Combination Training, Metabolic Flexibility & Longevity (03:37:23) Tool: Mixed Endurance Training, Half Marathon Example (03:47:33) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer
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    3 hrs and 49 mins
  • Jan 30 2023
    My guest is Sara Gottfried, M.D., a Harvard-trained, board-certified gynecologist and clinical assistant professor of integrative medicine & nutritional sciences at Thomas Jefferson University. Dr. Gottfried specializes in hormone health, vitality and longevity using precision/personalized approaches. We discuss female hormone health, puberty, perimenopause, and menopause, hormone testing, the microbiome, stress related hormone challenges, their causes, and various treatments. We also discuss fertility, birth control and tools for improving microbiome health, treating PCOS, insulin management, and the best nutrition, supplementation, and exercise programs for women. While the episode focuses mainly on female hormones, males will also  benefit from our discussion because it includes  actionable tools suggested for managing stress, bolstering the gut microbiome, and immunity—all of which stand to improve overall health, vitality and longevity in males and females. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman ROKA: https://roka.com/huberman Thesis: https://takethesis.com/huberman LMNT: https://drinklmnt.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. Sara Gottfried (00:03:51) ROKA, Thesis, LMNT, Momentous (00:07:50) Women, Family History, Heredity & Environment (00:11:00) Puberty, Stress, Menstrual Cycles, Intrauterine Devices (IUDs) (00:17:26) Tool: Sex Hormones, Microbiome, Estrobolome & Disease; Biomarker Testing (00:25:11) Nutritional Testing; Vegetables, Microbiome & Disease (00:31:13) AG1 (Athletic Greens) (00:32:22) Microbiome, Prebiotics & Probiotics, Inflammation (00:36:08) Microbiome Testing, Magnesium, Constipation & Thyroid (00:42:25) Female Colonoscopy; Network Effect & Modern Medicine, Stress Factors (00:45:13) Constipation, Stress & Trauma, Autonomic Balance (00:55:35) Constipation Relief, Stress, Breathwork & Meditation (01:02:58) Systemic & Societal Stress Unique to Females (01:08:19) InsideTracker (01:09:23) Testing & Future Behavior (01:11:55) Polycystic Ovary Syndrome (PCOS) & Cardiometabolic Disease; Stress  (01:22:57) PCOS, Insulin, Glucose Monitoring and Management; Data Access (01:29:48) Behaviors for Vitality; Exercise & Body Phenotype; Cortisol (01:36:40) Cortisol Supplements: Ashwagandha, Rhodiola, Fish Oil, Phosphatidylserine (01:42:36) Cortisol, Anxiety & Immune System; Adrenal Function, Resilience (01:48:07) Tool: Omega-3 Fatty Acids, Inflammation, Specialized Pro-Resolving Mediators (01:54:20) Oral Contraceptives, Benefits & Risks; Ovarian Cancer; Testosterone (02:06:50) Fertility, Follicular & Anti-Mullerian Hormone (AMH) Assessments (02:10:29) Menopause & Hormone Replacement Therapy; Women’s Health Initiative (02:15:30) Perimenopause, Cerebral Hypometabolism, Metabolism & Estrogen (02:21:49) Intermittent Fasting, Ketogenic Diet, Metabolic Flexibility  (02:23:29) Stool Testing (02:25:32) Coronary Artery Calcium (CAC) Test, ACE Score & Disease  (02:31:56) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Neural Network Newsletter, Momentous Title Card Photo Credit: Mike Blabac Disclaimer
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    2 hrs and 35 mins
  • Jan 25 2023
    In this episode 2 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains optimal protocols for increasing strength and causing hypertrophy (muscle growth), as well as for increasing speed and power. He explains the training principles and underlying mechanisms for reaching these goals. Our conversation covers a breadth of training topics, including selecting the number of repetitions, sets, inter-set and inter-workout rest periods, warm-ups, exercise cadence, breathing, stretching, recovery, training frequency, overcoming plateaus, nutrition, and he gives specific examples of exercises for power, strength, and hypertrophy. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Eight Sleep: https://eightsleep.com/huberman Levels: https://levels.link/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Benefits of Strength & Hypertrophy Training, Aging (00:10:52) Strength & Hypertrophy Training, Aesthetics  (00:14:02) Momentous, Eight Sleep, Levels (00:17:48) Strength vs. Hypertrophy Training: Adaptations (00:22:42) Ligaments, Tendons & Resistance Training (00:28:05) Bone Strength & Resistance Training, Age, Women (00:32:38) Strength Training & Major Adaptations (00:41:32) AG1 (Athletic Greens)  (00:42:25) Hypertrophy Training & Major Adaptations; Protein Synthesis (00:45:56) Endurance vs. Strength Training & Cell Signaling, Protein Synthesis (00:52:26) Muscle Hypertrophy, Sarcoplasmic Hypertrophy (00:56:37) Muscle Physiology & Plasticity, Muscle “Memory” (01:04:00) Non-Negotiables & Modifiable Variables of Exercise Training (01:11:51) InsideTracker (01:12:53) Tool: Speed & Power Training, “3 to 5” Approach, Periodization, Planning  (01:22:02) Warming Up & Training, Dynamic Movements (01:30:55) Strength vs. Hypertrophy Repetition Cadence, Triphasic Training (01:44:03) Tool: Breathing & Training, Valsalva Technique (01:53:22) Tool: Training Auto-Regulation, Specificity vs. Variation, Prilepin's Chart (02:02:35) Training to Failure, Exercise Selection & Recovery, Standardization (02:13:45) Tool: Power vs. Strength Training & Modifiable Variables; Supersets  (02:24:22) Sets & Rest Periods; Stretching (02:28:48) Tools: Power Training & Modifiable Variables; Examples (02:30:16) Tools: Strength Training & Modifiable Variables, Cluster Sets, Dynamic Variable Sets (02:40:44) Power & Strength Training Protocols (02:43:37) Intention, Focus & Exercise (02:47:29) Hypertrophy Training Program, Muscle Growth & Signaling  (02:55:12) Tools: Hypertrophy Training & Modifiable Variables; Examples (03:03:02) Balanced Muscle Development & Hypertrophy (03:09:04) Tools: Hypertrophy Training & Modifiable Variables; Splits (03:23:08) “Non-Responders” & Exercise Plateaus, Volume (03:27:06) Hypertrophy, Repetition & Rest Ranges, Muscle Failure, “Chaos Management” (03:37:39) Frequency & Workout Duration, Splits (03:44:52) Training Frequency, Infrequent Training, Intermediate Repetition Ranges (03:55:22) Hypertrophy, Muscle Damage & Recovery (04:01:15) Combining Cardiovascular & Hypertrophy Training, Interference Effect (04:06:22) Hypertrophy Training Protocols  (04:12:06) Tool: Neck & Rear Deltoid Exercises, Stabilization & Hypertrophy (04:14:42) Hypertrophy: Reps, Sets & Progression, “Hidden” Stressors, Exercises to Avoid (04:21:09) Deliberate Cold Exposure & Hypertrophy vs. Strength (04:26:41) Nutrition, Timing & Strength/Hypertrophy; Creatine (04:38:04) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer
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    4 hrs and 39 mins

What listeners say about Huberman Lab

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Enlightening

Professor Huberman is doing great service to humanity ,simple and easy to follow method to improve everyday

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  • Reanne Howell
  • 02-07-21

Precise, applicable, and genuinely helpful

Dr. Huberman successfully takes scientific research and makes it digestible for anyone to understand. He ‘trims the fat’ and doesn’t add any fluff while giving the listener direct and actionable information. His personable tone and unforced light humor makes you feel like you’re having a conversation.

As someone who has battled clinical depression for over a decade, I’m extremely appreciative of his succinct information - I’m sure most people can relate to feeling overwhelmed and exhausted by the over-abundance of information from most resources, feeling more frustrated than when you started and wanting to scream “Just tell me what to do!”… I’ve learned more from him in hours than the dozens of books, Ted talks, doctors appointments, etc. simply for the fact that he tells you what you need to know.

His various platforms also provide time stamps so you can bounce to specific bite sized sections. It’s truly impressive how he can simplify and compact complex matters to just a few minutes each. In combination with his warm tone and acknowledgement of others unique experiences, you can tell that he comes from a place of empathy and compassion.

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  • jarrod
  • 04-05-21

Best podcast

Thank you. These episodes are amazing. Well researched and well presented. Appreciate all the efforts gone into offering us such great information.

3 people found this helpful

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  • Karen Farley
  • 12-09-21

I love listening to Dr. Huberman!

This guy is the most humble, personable, happy, interesting and intelligent scientist I have ever listened to.

2 people found this helpful

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  • AudioBW
  • 17-10-21

Pure gold this info!

Hopefully the content of this episode will one day be taught in schools all over the world.

1 person found this helpful

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  • Dena
  • 23-09-21

ARMCHAIR REFERRAL

I was referred to this podcast by @daxshepard via @armchairexppod I am a die-hard Armcherry and learning about Huberman’s podcast is yet another reason why I will always UNCONDITIONALLY trust and support The Shepards’ recommendations.

Intriguing topics, well researched, well explained. Cutting edge. Great job.

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  • Cliente Amazon
  • 11-09-21

The best

Great content with impecable delivery. Andrew makes me impatient to hear the next episode.

1 person found this helpful

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  • Laney Biland
  • 17-07-21

⭐️Fascinating Human Body Owner’s Manual!

Dr. Huberman articulates complex brain and body topics in the most easy to comprehend style. Deep science made super simple. Also, each episode is conveniently chaptered so listeners can reference and return to specific topics over and over. I highly recommend starting from episode 1, but each episode can stand alone. What a fabulous and free resource! Thank you Dr. Huberman and Lab staff for your contributions to science. 🙏 RIP Costello

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  • M. Ely
  • 06-06-21

The Most Cognitively-Soluable Neuroscience PSA~


My name is Austin Brittain, and I have always been scepticle of university and the monetary postitioning it has created, yet have always hungered for better understanding of this world.

This podcast is absolutely some of the peak access you can have to a readily, (and easily understood,) bank of layered information about this intricate beauty that connects all of us to the Universe. From some of, (what feels like,) gems of lesser publically known scientific discoveries, to how the most powerful scientific literature connects to us to better our every day lives.

I am in the process of creating some science-based tools and creating new technology, as well as advancing science for the betterment of the world thanks to you and Lex Fridman, Andrew.

Despite not having access to university, this is one of my favorite tools to advance my understanding while questioning EVERYTHING.

I recommend any listeners of this podcast to relisten to every episode until the information is second nature for you. Andrew's tone and approach is so pleasant that you won't even notice where the time has went. I personally will listen on 1.75 speed and relisten a few times a week per episode.

With so much love, i hope to share a conversation with you and Lex in the future, but for now, continue doing what you find most valuable and I hope you and your families are thriving beautifully, as well as the families of everyone else in the community!

Thanks again! -Austin Brittain

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  • Cody Max
  • 23-01-23

health and fitness for free

it's nice to hear the most up to date, science backed information and nothing for sale. No supplements
No memberships, No books or equipment, just facts

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  • Raul J.
  • 30-12-22

Great stuff

Very insightful!, interesting, great information !!😃 can’t seem to get enough of this podcast.
Thanks Andrew

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  • Anonymous User
  • 04-08-21

simply fantastic

a must listen for anyone interested in expanding the knowledge and exploring new topics. Dr. Huberman is presenting scientific research in a way that is understandable for everyone. I especially appreciate the coherent structure and strong focus on facts.

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  • evilcllewes
  • 02-01-23

very informative and interesting.

Dr Huberman is very good at explaining very complex material into layman's terms...highly recommended

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  • Kindle Customer
  • 30-10-22

Can't believe this is free!

Such a privilege to be able to access this knowledge without cost. A real public service.

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  • Kindle Customer
  • 29-10-22

very good

time well spent listening to all the topics. I would highly recommend thank you for you time I have learn so much

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  • Kindle Customer
  • 06-09-22

Really Helpful

Practical tips and advice that are mostly free.
One of the best podcasts for a healthier mind and body.

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  • Iuliana-Nicoleta Macoviciuc
  • 25-07-22

best podcast your time can buy!

I discovered Andrew Huberman's podcast through David Sinclair and Tom Bilyeu and boy am I glad I did! It is a gold mine of uber useful information that you can apply in your day to day life to improve it. I am taking notes! I have 10 pages of it! It's probably the most info dense podcast out there. Can't thank Andrew Huberman enough for his time, and his guests' too, for the knowledge he shares which enabled me to elevate my life to new heights I didn't think possible! I like to watch him on YouTube, because he also happens to be a hottie 🔥🔥🔥

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  • Anonymous User
  • 13-07-22

Brilliant

Brilliant, comprehensible, insightful, enlightening, fun, and motivational.
I lose track of time every time I listen to this.

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  • Kindle Customer
  • 06-04-22

Packed with knowledge.

Most informative podcast I've ever listened to, I've learned more from this podcast about how to navigate my mind and its limitations than I have in all the audiobooks I've listened to in the passed 2 years.

Thanks for the great content its added so much value to my life.

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  • rae
  • 28-12-21

Educatoon

I'm a teacher in the UK! I am revisiting these pod casts and the more I listen the more I feel it is imperative, in a relative and relevant way, that we educate our children and give them this information! it's as essential as learning to read and write...

Thank you so very much for your podcasts!

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  • Jansen
  • 18-10-21

Incredible

Fantastic and in-depth episodes delving into science and breaking it down for the layman to appreciate and be inspired towards scientific thinking. I haven’t found a podcast I’ve enjoyed as much as I’ve enjoyed Huberman Lab and it’s truly inspiring content.

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  • ameal
  • 11-01-23

great content, protocol and science based.

Definitely a need to have podcast for self care, obviously we are all different so it's depending and needs to be adjusted to who you are or you can actually live your life and whine less give it everything you got regardless if it's painful, the reward is too great to be like everyone else.

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  • Gillian Read
  • 15-05-22

I love this stuff!!!

I love all things science-y about us humans.
This podcast is on par with David Sinclair’s.
Love this podcast.

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  • Amazon Customer
  • 21-03-22

Brain science made accessible with loads of hacks

I love this man and his work, everyone should listen to understand the biology behind our behaviours, thoughts, experiences and reactions. He makes neurology accessible and shares the latest research and learnings on how we can hack our brains to get the outcomes we desire. Covering a vast array of subjects there is something for everyone.

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  • Anonymous User
  • 05-01-22

Highly useful information that I fully utilise.

it's a wonderful contribution .
I follow all the beautifully information daily.
I thank the good Dr☯️✌👍