Andrew D. Huberman, Ph.D.
@hubermanlab.com
Professor of Neurobiology & Ophthalmology at Stanford Medicine • Host of the Huberman Lab podcast • Focused on science & health research & public education
The things you need to do for your health every day—well, you generally need to be told to do them every day until you're doing them every day. Bright light mornings and dim dark nights set the stage for health. What you do in the first and last hour of the day is so key.
October 31, 2025 at 12:28 AM
The things you need to do for your health every day—well, you generally need to be told to do them every day until you're doing them every day. Bright light mornings and dim dark nights set the stage for health. What you do in the first and last hour of the day is so key.
New Huberman Lab Essentials episode out now: 30 minutes, key takeaways only. go.hubermanlab.com/ALPrQVS
Essentials: The Science of Gratitude & How to Build a Gratitude Practice
Discover the science-backed gratitude practice Dr. Huberman recommends to reduce anxiety, increase motivation, and improve overall well-being.
www.hubermanlab.com
October 23, 2025 at 7:49 PM
New Huberman Lab Essentials episode out now: 30 minutes, key takeaways only. go.hubermanlab.com/ALPrQVS
Compartmentalization gets a bad rap. But to be productive, to be present to people, to get anything worthwhile done… we have to learn to compartmentalize.
September 24, 2025 at 8:02 AM
Compartmentalization gets a bad rap. But to be productive, to be present to people, to get anything worthwhile done… we have to learn to compartmentalize.
I hosted Dr. Jay Bhattacharya, the new director of the National Institutes of Health (NIH) on the Huberman Lab podcast and we recorded for nearly five hours. No topic was left unturned! You can expect it to be out in about two weeks.
May 29, 2025 at 9:35 PM
I hosted Dr. Jay Bhattacharya, the new director of the National Institutes of Health (NIH) on the Huberman Lab podcast and we recorded for nearly five hours. No topic was left unturned! You can expect it to be out in about two weeks.
New Huberman Lab Essentials episode out now: 30 minutes, key takeaways only. go.hubermanlab.com/FYmmr1L
Essentials: Protocols to Improve Vision & Eyesight
Explore how vision works and apply science-based tools to enhance focus, sleep, and long-term eye health using neuroscience-backed insights.
www.hubermanlab.com
April 24, 2025 at 1:48 PM
New Huberman Lab Essentials episode out now: 30 minutes, key takeaways only. go.hubermanlab.com/FYmmr1L
New Huberman Lab Essentials episode out now: 30 minutes, key takeaways only. go.hubermanlab.com/PH5df16
Essentials: How to Build Endurance
Build endurance with science-backed protocols targeting steady-state, muscular, and high-intensity training.
www.hubermanlab.com
April 17, 2025 at 2:41 PM
New Huberman Lab Essentials episode out now: 30 minutes, key takeaways only. go.hubermanlab.com/PH5df16
If you wake up in the middle of the night and you’re more alert than you want to be because you want to fall back asleep, try some long exhales through your mouth. This slows your heart rate. It’s a hardwired circuit that works the first time and every time.
April 16, 2025 at 2:14 PM
If you wake up in the middle of the night and you’re more alert than you want to be because you want to fall back asleep, try some long exhales through your mouth. This slows your heart rate. It’s a hardwired circuit that works the first time and every time.
Hard things made easy by hard work over time are the things to focus on. That process captures the healthy dynamics of dopamine circuits and displaces your time and attention from the no- or low-effort reward traps that exist everywhere. We still need rest, but the formula never fails.
April 14, 2025 at 2:13 PM
Hard things made easy by hard work over time are the things to focus on. That process captures the healthy dynamics of dopamine circuits and displaces your time and attention from the no- or low-effort reward traps that exist everywhere. We still need rest, but the formula never fails.
New Huberman Lab Essentials episode out now: 30 minutes, key takeaways only. go.hubermanlab.com/sPY0glv
Essentials: Build Muscle Size, Increase Strength & Improve Recovery
Build muscle and strength using science-based tools. Learn training protocols, recovery tips, and nutrition for healthy aging and peak performance.
www.hubermanlab.com
April 10, 2025 at 1:49 PM
New Huberman Lab Essentials episode out now: 30 minutes, key takeaways only. go.hubermanlab.com/sPY0glv
Focus harder on builds. Pivot faster out of nonsense.
April 7, 2025 at 2:11 PM
Focus harder on builds. Pivot faster out of nonsense.
Your perception and reality are not always aligned.
April 6, 2025 at 6:40 PM
Your perception and reality are not always aligned.
New Huberman Lab Essentials episode out now: 30 minutes, key takeaways only. go.hubermanlab.com/7L1cxrW
Essentials: Lose Fat With Science-Based Tools
Discover how the nervous system influences fat loss. Learn about behaviors, supplements, and exercises to boost metabolism and improve body composition.
www.hubermanlab.com
April 3, 2025 at 4:38 PM
New Huberman Lab Essentials episode out now: 30 minutes, key takeaways only. go.hubermanlab.com/7L1cxrW
The best health protocols allow you to lean into life harder and longer. Yes, there is some discipline involved, but it’s always about having more energy, focus and vitality for the meaningful work and relationships in your life—and deeper, more gratifying bouts of relaxation.
April 2, 2025 at 2:11 PM
The best health protocols allow you to lean into life harder and longer. Yes, there is some discipline involved, but it’s always about having more energy, focus and vitality for the meaningful work and relationships in your life—and deeper, more gratifying bouts of relaxation.
You asked, and we heard: Announcing short-wavelength light-blocking contact lenses from ROKA: roka.com/pages/windd...
PMID: 412025
PMID: 412025
April 2, 2025 at 3:59 AM
You asked, and we heard: Announcing short-wavelength light-blocking contact lenses from ROKA: roka.com/pages/windd...
PMID: 412025
PMID: 412025
All mental and physical ailments are substantially relieved by a regular circadian rhythm. Bright mornings and days with a lot of movement, focused work and learning, and hydration. Mellow nights and a dark room while sleeping. Repeat. If you’re up late, make it fun.
April 1, 2025 at 2:16 PM
All mental and physical ailments are substantially relieved by a regular circadian rhythm. Bright mornings and days with a lot of movement, focused work and learning, and hydration. Mellow nights and a dark room while sleeping. Repeat. If you’re up late, make it fun.
Many of my academic colleagues (MDs and/or PhDs) have become substantially healthier in recent years through lifestyle changes. Many are beginning to apply metabolic health hypotheses in their work and are discussing diseases differently now. Exciting!
March 31, 2025 at 9:44 PM
Many of my academic colleagues (MDs and/or PhDs) have become substantially healthier in recent years through lifestyle changes. Many are beginning to apply metabolic health hypotheses in their work and are discussing diseases differently now. Exciting!
Do things that energize you, and avoid things and people that activate you. You’ll get more done and have more genuine leisure time than you ever imagined.
March 31, 2025 at 8:30 PM
Do things that energize you, and avoid things and people that activate you. You’ll get more done and have more genuine leisure time than you ever imagined.
People used to say "it takes 28 days to form a new habit." The reality is that neural circuits can rewire in one trial (e.g., psychological trauma) or 10,000 trials/reps.
March 30, 2025 at 6:52 PM
People used to say "it takes 28 days to form a new habit." The reality is that neural circuits can rewire in one trial (e.g., psychological trauma) or 10,000 trials/reps.
Morning and evening sunlight viewing is the best “improve daytime wakefulness and nighttime sleep” habit for the time spent (about 5–20 minutes, and you can do other things during it). Overcast? Still sunlight. Make it nonnegotiable. (Brought to you by Big Sun.)
March 26, 2025 at 2:14 PM
Morning and evening sunlight viewing is the best “improve daytime wakefulness and nighttime sleep” habit for the time spent (about 5–20 minutes, and you can do other things during it). Overcast? Still sunlight. Make it nonnegotiable. (Brought to you by Big Sun.)
The primary mechanism by which morning exercise offsets partial (one to two hours) sleep deprivation is by reducing systemic inflammation—but only if the exercise is “moderate” (alas, that’s subjective). Takeaway: If you get fewer than ideal hours, exercise anyway, but don’t go all out.
March 25, 2025 at 9:48 PM
The primary mechanism by which morning exercise offsets partial (one to two hours) sleep deprivation is by reducing systemic inflammation—but only if the exercise is “moderate” (alas, that’s subjective). Takeaway: If you get fewer than ideal hours, exercise anyway, but don’t go all out.
The most dangerous thought in life is “if only.” Nothing that follows those words comes true. Embrace reality. Think. Pick a course of action and execute. The amount of time and energy people waste wishing things and others were different instead of leaning into their agency is sad.
March 25, 2025 at 2:18 PM
The most dangerous thought in life is “if only.” Nothing that follows those words comes true. Embrace reality. Think. Pick a course of action and execute. The amount of time and energy people waste wishing things and others were different instead of leaning into their agency is sad.
New Huberman Lab Essentials episode out now — 30 minutes total, featuring only the key takeaways. go.hubermanlab.com/ZYC4CTc
Essentials: Supercharge Exercise Performance & Recovery with Cooling
Optimize your athletic performance with temperature regulation techniques. Learn how palmar cooling and targeted heat dissipation can extend endurance, improve recovery, and enhance training outcomes.
www.hubermanlab.com
March 23, 2025 at 11:28 PM
New Huberman Lab Essentials episode out now — 30 minutes total, featuring only the key takeaways. go.hubermanlab.com/ZYC4CTc
Tomorrow’s Huberman Lab episode is all about oral health.
My guest is Staci Whitman, DMD, a functional dentist who shares how oral care ingredients, diet, and breathing habits impact everything from cavities to cardiovascular and brain health.
My guest is Staci Whitman, DMD, a functional dentist who shares how oral care ingredients, diet, and breathing habits impact everything from cavities to cardiovascular and brain health.
March 23, 2025 at 8:28 PM
Tomorrow’s Huberman Lab episode is all about oral health.
My guest is Staci Whitman, DMD, a functional dentist who shares how oral care ingredients, diet, and breathing habits impact everything from cavities to cardiovascular and brain health.
My guest is Staci Whitman, DMD, a functional dentist who shares how oral care ingredients, diet, and breathing habits impact everything from cavities to cardiovascular and brain health.
The pursuit of flow on short time scales causes people to miss out on the real “flow” state. Start your days with pressure, end them in peace, and repeat. Or opt for peace, pressure, peace—if you’re slow to wake. That’s a flow you can consistently induce, one that leads somewhere meaningful.
March 19, 2025 at 2:11 PM
The pursuit of flow on short time scales causes people to miss out on the real “flow” state. Start your days with pressure, end them in peace, and repeat. Or opt for peace, pressure, peace—if you’re slow to wake. That’s a flow you can consistently induce, one that leads somewhere meaningful.
If you want to “own a space” in science, business, media, or any field, you must take the risk of entering early—when there is no precedent and others warn you it’s risky. In fact, if people say, “That sounds risky,” you’re likely making the right decision.
March 18, 2025 at 9:49 PM
If you want to “own a space” in science, business, media, or any field, you must take the risk of entering early—when there is no precedent and others warn you it’s risky. In fact, if people say, “That sounds risky,” you’re likely making the right decision.