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Huberman Lab — Health & Fitness
Huberman Lab

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.

Copyright: Copyright © 2021-2025 Scicomm Media LLC

Latest Episodes:

Master Stress: Tools for Managing Stress & Anxiety Mar 08, 2021

Show notes

This episode explains what stress is, and how it recruits our brain and body to react in specific ways. I describe the three main types of stress, and how two of them actually enhance the function of our immune system making us less vulnerable to infections. I review tools that allow us to control our stress in real-time, as well as tools to prevent long-term stress, burnout and stress-induced illness and anxiety. As always, we cover behavioral tools and supplements that can assist or hinder stress control.

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

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

More Huberman Lab

Huberman Lab Premium: https://go.hubermanlab.com/premium

Huberman Lab Shop: https://go.hubermanlab.com/merch

Timestamps

00:00:00 Introduction

00:00:31 Sponsors: AG1, LMNT & Waking Up

00:04:41 Emotions: A Logical Framework of Brain-Body Loops

00:10:29 Stress: The (Falsely Narrow) Animal Attack Narrative

00:14:31 The Stress RESPONSE: Generic, Channels blood, Biases Action

00:21:08 Tools to Actually Control Stress: Reduce Alertness or Increase Calm

00:24:15 The Fastest Way to Reduce Stress In Real Time: “Respiratory Sinus Arrhythmia”

00:29:45 The Fastlane to Calm

00:34:53 Important Notes About Heart Rate Deceleration: Vaso-vagal Lag

00:36:50 Cyclic Sighing For Calm and Sleep Induction

00:37:57 Nasal Breathing For Cosmetic, Immune and Performance Enhancement

00:38:46 Two Breathing Centers In The Brain

00:39:45 Breathing For Speaking Clearly

00:40:39 The 3 Types of Stress: Short, Medium and Long-Term

00:42:10 Positive Effects of Short-Term Stress: Immunity and Focus

00:45:32 Adrenalin (Epinephrine) Deploys Killer Immune Cells

00:46:40 Cyclic Deep Breathing IS Stress: Wim Hof, Tummo & Super-Oxygenation

00:50:58 Inflammation Is Useful and Good, In the Short Term

00:52:02 Procrastination and Self-Manufactured Nootropics

00:53:00 Relaxation Can Cause Illness

00:54:30 Immune Activation Protocol

00:55:20 Medium Term Stress: A Clear Definition

00:56:07 Stress Threshold

00:57:10 Stress Inoculation Tools: Separating Mind & Body, On Purpose

00:59:50 Use Vision to Calm the Mind When the Body Is Agitated

01:02:36 Beyond NSDR

01:04:36 Long Term Stress: Definition, Measurement, Cardiovascular Risks

01:06:30 Tools for Dealing With Long Term Stress

01:08:20 The Oxytocin Myth

01:09:15 Serotonin: Satiety, Safety

01:12:00 Delight and Flexibility

01:13:30 Chemical Irritants We Make But Can Control: Tackykinin

01:15:40 Impactful Gratitude

01:16:25 Non-Prescription Chemical Compounds For Additional Anti-Stress Support

01:18:04 Melatonin: Cautionary Note About Adrenal Suppression

01:19:15 Adrenal Burnout Is A Myth… But Why You Need to Know About It Anyway

01:21:10 L-Theanine For Stress Reduction and Task Completion Anxiety

01:23:00 Beware Taurine and Energy Drinks With Taurine

01:23:30 Ashwagandha: Can Powerfully Lower Anxiety And Cortisol

01:25:50 Examine.com Is An Amazing Free Resource

01:26:20 How This All Relates to Emotions: State Versus Demand = Valence

01:32:00 Modulating Reactivity, Mindfulness, & Functionality With Objective Tools

01:34:00 Next Steps

01:35:40 Topic Suggestions, Subscriptions and Reviews Please

01:37:40 Additional Resources, Synthesis

Disclaimer & Disclosures

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Control Pain & Heal Faster With Your Brain Mar 01, 2021

Show notes

In this episode, I describe the science of how and why pain arises in the body and brain, and how we can actively control our experience of pain. I discuss inflammation, stress, acupuncture, limb damage and Traumatic Brain Injury (TBI). I review protocols that leverage the lymphatic and nervous system to accelerate pain relief and healing in a variety of situations. Other topics discussed include how heat versus cold impacts neurons and wounds, red-light, sunlight, stem cells and more.

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

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

Timestamps

00:00:00 Introduction/Avenues for Support

00:00:31 Sponsors: AG1, LMNT & Waking Up

00:04:58 Deliberate Unlearning

00:06:43 Pain, Injury and Regeneration

00:09:17 A System of Touch (Somatosensation)

00:11:42 Pain and Injury are Dissociable

00:15:19 Objective versus Subjective Control of Experience

00:16:15 Plasticity of Perception

00:16:41 Lack of Pain Is Self-Destructive; So Is Excessive Pain

00:18:42 Homoculous, Ratonculous, Dogunculus

00:19:05 “Sensitivity” explained

00:21:30 Inflammation

00:22:24 Phantom Limb Pain

00:24:00 Top-down Relief of Pain by Vision

00:26:41 From Deaf to Hearing Sounds

00:28:10 Pain Is In The Mind & Body

00:29:44 Recovering Movement Faster After Injury

00:35:00 Don’t Over Compensate

00:37:34 Concussion, TBI & Brain Ageing

00:40:49 The Brain’s Sewage Treatment System: Glymphatic Clearance

00:43:05 Body Position & Angle During Sleep

00:44:30 Types of Exercise For Restoring & Maintaining Brain Health

00:47:33 Ambulance Cells in The Brain

00:49:20 True Pain Control by Belief and Context

00:51:45 Romantic Love and Pain

00:55:05 Dopaminergic Control of Pain

00:57:15 Acupuncture: Rigorous Scientific Assessment

01:07:32 Vagus Activation and Autonomic Control of Pain

01:08:30 Inflammation, Turmeric, Lead and DHT

01:11:40 Adrenalin: Wim Hof, Tummo, “Super-Oxygenation” Breathing

01:14:53 Protocols For Accelerating Tissue Repair & Managing Pain

01:17:55 Ice Is Not Always Nice (For Pain and Injury): Sludging, Fascia, Etc.

01:22:02 Chronic and/or Whole Body Pain; Red-Light Therapy, Sunlight

01:26:10 Glymphatics and Sleep

01:26:29 Stem Cells, Platelet Rich Plasma (PRP): Shams, Shoulds and Should Nots

01:31:38 Young Blood: Actual Science

01:35:44 Synthesis, Support & Resources

Disclaimer & Disclosures

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

Optimize Your Learning & Creativity With Science-Based Tools Feb 22, 2021

Show notes

In this episode, I describe how to access focused learning bouts, creative states, and the underlying neural circuitry involved. I frame this in the context of our daily 24-hour cycle in order to make it practical, clear and precise about timing. I review the role of fasting, meal timing and specific types of nutrients for promoting certain states of mind. I also review various other tools and biological factors that directly or indirectly gate brain function and that we can control. I answer commonly asked questions about the science of psychedelics, binaural beats, and visualization. Thank you for your interest in science!

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

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Timestamps

00:00:00 Introduction

00:00:30 Sponsors: AG1 & LMNT

00:04:53 The Daily (Learning) Routine

00:07:13 Plasticity Is NOT the Goal

00:09:26 No Obligation To Change

00:09:59 Practical Plasticity Language

00:13:37 Pillars of Neuroplasticity

00:15:16 My Daily Routine: Chronotype Management

00:17:20 Plasticity of the Wake-Sleep Circuit: Morning Light

00:19:09 Delay Caffeine!

00:21:19 Light, Black Coffee, Hydrate

00:22:57 High Alertness, Linear Tasks/Learning

00:25:12 Background Music/Noise: Yay or Nay?

00:26:52 “GO” versus “NO-GO”: The Basal Ganglia & Dopamine

00:28:37 Leveraging GO, NO-GO

00:30:08 Non-Specific Action

00:32:06 Clear, Calm, Focused: The GO, NO-GO Sweet Spot

00:33:48 When Very Alert, Work In Silence; When Tired, Include Background Noise

00:35:28 Temperaments Vary: And So Should This

00:36:01 The 3 Hour-Long Post Waking Block

00:36:20 Early Morning Exercise and GO Networks

00:38:05 Fasting, Ketogenic Diets, & Food Volume

00:39:41 Sodium/Electrolytes

00:40:57 Avoiding Hot Lunch, Food Pre-Occupation

00:42:01 Post Lunch Low/No Cognitive Load

00:42:56 Hydration, NSDR, Nap

00:44:54 Creativity Work

00:46:26 Creativity Is A Two-Part Phenomenon

00:51:15 Psychedelics

00:58:20 Afternoon Light As Insurance

01:00:26 Evening Nutrition

01:01:21 Repacking Glycogen: Hormonal Factors

01:04:11 Pre-Sleep Anxiety: Normal and Easy To Solve

01:07:08 The Power of Objective Tools

01:08:14 Visualization

01:11:34 Mini-Synthesis

01:13:31 Resetting Your Clock

01:15:55 Don’t Trust the Mind Now

01:16:59 Two, (Maybe 3) Optimization Bouts Per Day

01:18:33 Organizational Logic

01:20:22 Wim Hof Breathing, Binaural Beats, Ice Baths, Etc.

01:24:42 Variation Among People, and Dogs

01:25:49 Accurate Versus Exhaustive

01:27:57 Familiar and New Ways To Support

Disclaimer & Disclosures

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How to Learn Faster by Using Failures, Movement & Balance Feb 15, 2021

Show notes

In this episode, I discuss how we can use specific types of behavior to change our brain, both for sake of learning the movements themselves and for allowing us to learn non-movement-based information as well. I describe the key role that errors play in triggering our brains to change and how the vestibular (balance) system can activate and amplify neuroplasticity. As always, I cover science and science-based practical tools. Thank you in advance for your questions and for your interest in science!

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

Timestamps

00:00:00 Introduction

00:00:29 Sponsors: AG1, LMNT & Waking Up

00:06:20 Nerves and Muscles

00:12:00 Exercise alone won’t change your brain

00:12:58 Behavior will change your brain

00:13:30 Remembering the wrong things

00:15:00 Behavior as the gate to plasticity

00:15:45 Types of Plasticity

00:17:32 Errors Not Flow Trigger Plasticity

00:21:30 Mechanisms of Plasticity

00:22:30 What to learn when you are young

00:23:50 Alignment of your brain maps: neuron sandwiches

00:26:00 Wearing Prisms On Your Face

00:29:10 The KEY Trigger Plasticity

00:32:20 Frustration Is the Feeling to Follow (Further into Learning)

00:33:10 Incremental Learning

00:35:30 Huberman Free Throws

00:38:50 Failure Specificity Triggers Specific Plastic Changes

00:40:20 Triggering Rapid, Massive Plasticity Made Possible

00:43:25 Addiction

00:45:25 An Example of Ultradian-Incremental Learning

00:49:42 Bad Events

00:51:55 Surprise!

00:52:00 Making Dopamine Work For You (Not The Other Way Around)

00:53:20 HOW to release dopamine

00:55:00 (Mental) Performance Enhancing Drugs

00:56:00 Timing Your Learning

00:57:36 (Chem)Trails of Neuroplasticity

00:58:57 The Three Key Levers To Accelerate Plasticity

00:59:15 Limbic Friction: Finding Clear, Calm and Focused

01:04:25 The First Question To Ask Yourself Before Learning

01:05:00 Balance

01:07:45 Cerebellum

01:10:00 Flow States Are Not The Path To Learning

01:11:18 Novelty and Instability Are Key

01:14:55 How to Arrive At Learning

01:15:45 The Other Reason Kids Learn Faster Than Adults

01:19:25 Learning French and Other Things Faster

01:22:00 Yoga versus Science

01:32:00 Closing Remarks

Disclaimer & Disclosures

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

How to Focus to Change Your Brain Feb 08, 2021

Show notes

This episode introduces neuroplasticity—which is how our brain and nervous system learn and acquire new capabilities. I describe the differences between childhood and adult neuroplasticity, the chemicals involved and how anyone can increase their rate and depth of learning by leveraging the science of focus. I describe specific tools for increasing focus and learning. The next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

Momentous: https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Introduction

(00:00:32) Sponsors: AG1, LMNT, Waking Up

(00:03:50) Plasticity: What Is it, & What Is It For?

(00:06:30) Babies and Potato Bugs

(00:08:00) Customizing Your Brain

(00:08:50) Hard-Wired Versus Plastic Brains

(00:10:25) Everything Changes At 25

(00:12:29) Costello and Your Hearing

(00:13:10) The New Neuron Myth

(00:14:10) Anosmia: Losing Smell

(00:15:13) Neuronal Birthdays Near Our Death Day

(00:16:45) Circumstances for Brain Change

(00:17:21) Brain Space

(00:18:30) No Nose, Eyes, Or Ears

(00:19:30) Enhanced Hearing and Touch In The Blind

(00:20:20) Brain Maps of The Body Plan

(00:21:00) The Kennard Principle (Margaret Kennard)

(00:21:36) Maps of Meaning

(00:23:00) Awareness Cues Brain Change

(00:25:20) The Chemistry of Change

(00:26:15) A Giant Lie In The Universe

00:27:10) Fathers of Neuroplasticity/Critical Periods

00:29:30) Competition Is The Route to Plasticity

00:32:30) Correcting The Errors of History

00:33:29) Adult Brain Change: Bumps and Beeps

(00:36:25) What It Takes to Learn

(00:38:15) Adrenalin and Alertness

(00:40:18) The Acetylcholine Spotlight

(00:42:26) The Chemical Trio For Massive Brain Change

(00:44:10) Ways To Change Your Brain

(00:46:16) Love, Hate, & Shame: all the same chemical

(00:47:30) The Dopamine Trap

(00:49:40) Nicotine for Focus

(00:52:30) Sprinting

(00:53:30) How to Focus

(00:55:22) Adderall: Use & Abuse

(00:56:40) Seeing Your Way To Mental Focus

(01:02:59) Blinking

(01:05:30) And Ear Toward Learning

(01:06:14) The Best Listeners In The World

(01:07:20) Agitation is Key

(01:07:40) ADHD & ADD: Attention Deficit (Hyperactivity) Disorder

(01:12:00) Ultra(dian) Focus

(01:13:30) When Real Change Occurs

(01:16:20) How Much Learning Is Enough?

(01:16:50) Learning In (Optic) Flow/Mind Drift

(01:18:16) Synthesis/Summary

(01:25:15) Learning With Repetition, Forming Habits

As always, thank you for your interest in science!

Title Card Photo Credit: Mike Blabac

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

Understand and Use Dreams to Learn and Forget Feb 01, 2021

Show notes

This episode is all about the two major kinds of dreams and the sorts of learning and unlearning they are used for. I discuss REM-associated dreams that control emotional learning and their similarity to various trauma treatments such as ketamine and EMDR. I also discuss Non-REM dreams and their role in motor learning and learning of detailed, non-emotionally-laden information. I relate this to science-backed tools for accessing more of the types of sleep and learning people may want. Other topics are listed in the time stamps below.

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

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

Timestamps

00:00:00 Introduction

00:00:30 Sponsors: AG1, LMNT & Waking Up

00:03:00 The Dream Mask

00:06:00 Cycling Sleep

00:08:10 Chemical Cocktails of Sleep

00:13:00 Motor Learning

00:16:30 High Performance with Less Sleep

00:17:45 Rapid Eye Movement Sleep

00:20:30 Paralysis & Hallucinations

00:23:35 Nightmares

00:24:45 When REM & Waking Collide

00:25:00 Sleeping While Awake

00:26:45 Alien Abductions

00:29:00 Irritability

00:30:00 Sleep to Delete

00:32:25 Creating Meaning

00:34:10 Adults Acting Like Children

00:36:20 Trauma & REM

00:37:15 EMDR

00:39:10 Demo

00:44:25 Ketamine / PCP

00:45:45 Soup, Explosions, & NMDA

00:48:55 Self Therapy

00:50:30 Note About Hormones

00:51:40 Measuring REM / SWS

00:53:15 Sleep Consistency

00:56:00 Bed Wetting

00:58:00 Serotonin

00:59:00 Increasing SWS

00:59:50 Lucidity

01:02:15 Booze / Weed

01:03:50 Scripting Dreams

01:04:35 Theory of Mind

01:07:55 Synthesis

01:10:00 Intermittent Sleep Deprivation

01:11:10 Snoring Disclaimer

01:11:40 New Topic

01:15:50 Corrections

01:17:25 Closing Remarks

Disclaimer & Disclosures

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How to Defeat Jet Lag, Shift Work & Sleeplessness Jan 25, 2021

Show notes

In this episode, I discuss a simple and reliable measurement called your "temperature minimum" that you can use to rapidly adjust to new time zones when traveling and to offset the bad effects of nocturnal shift work. I also discuss tools for adjusting sleep and waking rhythms in babies, teens, new parents and the elderly.

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

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

Timestamps

00:00:00 Introduction

00:00:30 Sponsors: AG1, LMNT & Waking Up

00:04:15 The bedrock of sleep-rest cycles

00:07:05 Night owls and morning larks

00:08:22 “The perfect schedule”

00:11:04 The 100K Lux per morning goal

00:15:15 Keeping your biological clock set

00:16:15 Reset your cortisol

00:21:22 Jet Lag, death and lifespan

00:23:00 Going East versus West

00:28:45 The key to clock control

00:31:01 Your Temperature Minimum

00:36:30 Temperature and Exercise

00:41:20 Eating

00:42:50 Go West

00:44:15 Pineal myths and realities

00:51:13 The Heat-Cold Paradox

00:53:45 Staying on track

00:55:30 Nightshades

00:57:00 Emergency resets

00:57:30 Psychosis by light

00:58:05 Shift work

01:02:40 The Temperature-Light Rule

01:04:20 Up all night: watch the sunrise?

01:06:45 Error correction is good

01:08:20 NSDR protocols/implementation

01:10:44 The frog skin in your eye (not a joke)

01:16:39 Why stress turns your hair white

01:17:24 Ovaries or testes?

01:18:25 Babies and bright light

01:21:40 Polyphasic sleep

01:25:25 Ultradian cycles in children

01:27:38 Teens and puberty

01:29:50 Light before waking for better sleep

01:31:20 Older people and circadian rhythms

01:33:48 Sleepy Supplements

01:42:00 Red Pills & Acupuncture

01:43:50 Highlights

01:48:30 Feedback and Support

Disclaimer & Disclosures

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

Using Science to Optimize Sleep, Learning & Metabolism Jan 18, 2021

Show notes

“Office Hours” — In this episode, I answer your most commonly asked questions about science-supported tools for accessing more alertness, better learning, and quality sleep. I also cover when to exercise, time meals, and how to systematically vary your temperature to achieve specific effects on your nervous system.

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

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Timestamps

00:00:00 Introduction

00:00:31 Sponsors: AG1 & LMNT

00:05:50 Moonlight & Fire

09:25:00 Red Light: Good & Bad

00:15:45 Why Blue-Blockers Are Unscientific

00:19:20 Eyeglasses, Contact Lenses & Windows

00:22:05 Adding Up Your Lights

00:24:30 “Netflix Inoculation” With Light

00:25:25 How The Planet Controls Your Energy

00:27:00 A Season For Breeding (?)

00:31:15 Melatonin / Serotonin

00:33:50 Epinephrine vs Adrenaline: Same? Different?

00:35:00 Exercise & Your Sleep

00:40:30 Neuroplasticity & Food/Chemicals/NSDR

00:44:10 Using Sound & Smell To Learn Faster

00:46:45 Dream Meaning & Remembering

00:48:15 Waking Up Paralyzed

00:49:40 Nap/Focus Ratios For Accelerated Learning

00:52:45 Hypnotizing Yourself

00:54:05 Smart Drugs

01:01:10 Magnesium: Yay, Nay, or Meh?

01:02:10 How Apigenin Works

01:04:30 Serotonin: Slippery Slope

01:05:35 The Frog Experiment

01:08:35 Temperature

01:10:30 Morning Chills

01:28:00 Eating For Heating

01:30:30 Vagal Pathways For Gut-Brain Dialogue

01:31:50 Sex Differences

01:33:50 Self Experimentation

Disclaimer & Disclosures

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Master Your Sleep & Be More Alert When Awake Jan 11, 2021

Show notes

Today's episode provides a host of information on what makes us sleepy, sleep soundly, and feel awake and alert. It covers a broad range of tools for anyone wishing to improve their sleep and wakeful state. The science and logic for each tool are described.

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

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Timestamps

00:00:00 Introduction

00:01:23 Sponsors: AG1, LMNT, Waking Up

00:06:54 What Is Sleep Really For?

00:09:33 Sleep Hunger

00:11:09 Caffeine: Devil & Angel

00:15:34 Timing Your Sleep Properly

00:17:30 Release Your Hormones (At The Right Times)

00:18:45 (Pineal) Melatonin Warning

00:24:30 Strange Vision Is Good Vision

00:32:50 Blue Light Is Great!

00:37:00 The Real Problem With Smartphones

00:38:30 Blind / Low Vision People

00:39:45 Using Exercise & Food To Set Your Clock

00:42:00 The Power of Sunset

00:45:43 The Healthy Holes In Your Skull

00:48:15 Bad Light

00:51:11 Light Location

00:53:00 Fire / Candlelight

00:54:00 When To Eat

00:54:40 How To Wake Up Earlier

01:08:00 Using The Body To Control The Mind

01:10:00 Drugs & Supplements

01:18:00 Sleep Walking

01:20:00 Office Hours

Disclaimer & Disclosures

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How Your Brain Works & Changes Jan 04, 2021

Show notes

Today’s episode provides an introduction to how the nervous system works to create sensations, perceptions, emotions, thoughts and behaviors, as well as how we can change our nervous system—a phenomenon known as neuroplasticity. The information sets the stage for all Huberman Lab podcast episodes that follow by covering neurons, synapses, brain chemicals and the rhythms that control our ability to focus, learn and sleep… and more. Thank you for your interest in science. We'll see you next week!

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

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Timestamps

00:00:00 Introduction

00:02:25 Sponsors: AG1 & LMNT

00:07:57 What is the Nervous System

00:07:25 Deja Vu

00:08:09 How War, Guns & Soap Shaped Our Understanding of the Brain

00:10:47 Jennifer Aniston Neurons

00:11:58 Sensations

00:13:30 Magnetic Sensing & Mating

00:14:51 Perceptions & The Spotlight of Attention

00:16:33 Multi-Tasking Is Real

00:17:45 Bottom-Up vs. Top-Down Control of Behavior

00:18:38 Focusing the Mind

00:21:47 Antidepressants

00:25:01 Thoughts & Thought Control

00:25:56 Actions

00:30:40 How We Control Our Impulses

00:33:44 Neuroplasticity: The Holy Grail of Neuroscience

00:38:34 The Portal to Neuroplasticity

00:43:53 Accelerating Learning in Sleep

00:47:29 The Pillar of Plasticity

00:52:22 Leveraging Ultradian Cycles & Self Experimentation

00:57:17 Summary

00:58:03 Zero-Cost Support, Feedback, Reviews

Disclaimer & Disclosures

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