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Huberman Lab

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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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Folgen von Huberman Lab

402 Folgen
  • Folge vom 23.05.2022
    Boost Attention & Memory with Science-Based Tools | Dr. Wendy Suzuki
    My guest is Dr. Wendy Suzuki, Ph.D., Professor of Neural Science and Psychology and (soon) Dean of New York University, whose research focuses on memory, attention, brain plasticity and simple, daily habits that can be leveraged to improve learning, focus, memory and cognitive ability. We discuss the role of cardiovascular exercise, weight training, deliberate cold exposure, meditation, verbal affirmations, sleep, and other behavioral practices for enhancing learning, mood and stress management, and increasing attention span. Dr. Suzuki shares the mechanisms by which these practices change our brain in order to improve cognitive function fast and reduce age-related cognitive decline. 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://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Wendy Suzuki, Learning & Memory (00:03:02) Sponsors: AG1, LMNT (00:07:27) How Memories Form  (00:10:14) Hippocampus: Memory, Association & Imagination  (00:16:20) Encoding Long-Term Memory (00:18:48) One-Trial Memory (00:21:56) Tool: Foundational Habits to Enhance Brain Performance  (00:30:39) Exercise & Improved Memory, Making a “Big, Fat, Fluffy Hippocampus”  (00:39:35) Cardiovascular Exercise, BDNF (Brain-Derived Neurotrophic Factor)  (00:48:48) Neurogenesis (New Neuron Production) in Adults (00:51:50) Effects of Exercise on Memory  (00:56:31) Tool: Timing Daily Exercise, Cortisol  (01:00:02) Age-Related Memory Loss, Daily Exercise  (01:05:33) Tool: Exercise Protocol for Improving Cognition  (01:12:17) Anticipating Exercise, Daily Habits & Behaviors   (01:17:09) “Every Drop of Sweat Counts” – Exercise & Cognitive Function  (01:20:58) Positive Affirmations & Mood  (01:27:28) Meditation & Cognitive Performance  (01:32:27) How Meditation Works, Focusing on the Present (01:37:14) Tool: Strategies to Increase Attention  (01:42:50) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices
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    • Was ist das?
      Radio hören mit phonostar Help layer phonostarplayer Um Radio anzuhören, stehen dir bei phonostar zwei Möglichkeiten zur Verfügung: Entweder hörst du mit dem Online-Player direkt in deinem Browser, oder du nutzt den phonostar-Player. Der phonostar-Player ist eine kostenlose Software für PC und Mac, mit der du Radio unabhängig von deinem Browser finden, hören und sogar aufnehmen kannst. ›››› phonostar-Player gratis herunterladen X
  • Folge vom 16.05.2022
    Understand & Improve Memory Using Science-Based Tools
    This episode I explain the mechanisms by which different types of memories are established in our brain and how to leverage the amount and timing of key neurochemicals and hormones, such as adrenaline (aka epinephrine) and cortisol, to improve your learning and memory abilities. I describe multiple science-based protocols to do this, including repetition, caffeine, emotional states, deliberate cold exposure, sleep, meditation, and the role of vision, including taking “mental snapshots.” I also describe how exercise and an associated hormone, osteocalcin, can improve cognitive ability and memory formation. I also describe unique aspects and forms of memory such as photographic memory, extreme facial recognition (aka super recognition), and the phenomenon known as déjà vu. 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://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Memory, Improving Memory   (00:03:09) Sponsors: AG1, LMNT (00:07:54) Sensory Stimuli, Nervous System & Encoding Memory  (00:11:12) Context & Memory Formation  (00:13:46) Tool: Repetition, Improving Learning & Memory  (00:17:11) Co-Activation and intensity Neuron Activation   (00:20:50) Different Types of Memory (00:25:40) Memory Formation in the Brain, Hippocampus  (00:28:00) Hippocampus, Role in Memory & Learning, Explicit vs. Implicit Memory (00:31:49) Emotion & Memory Enhancement  (00:36:44) Tool: Emotion Saliency & Improved Memory (00:41:42) Conditioned-Placed Avoidance/Preference, Adrenaline  (00:47:14) Adrenaline & Cortisol   (00:49:35) Accelerating the Repetition Curve & Adrenaline  (00:53:03) Tool: Enhancing Learning & Memory - Caffeine, Alpha-GPC & Stimulant Timing (01:00:50) Tool: Enhancing Learning & Memory - Sleep, Non-Sleep Deep Rest (NSDR) (01:04:48) Tool: Enhancing Learning & Memory - Deliberate Cold Exposure, Adrenaline (01:08:42) Timing of Adrenaline Release & Memory Formation  (01:12:36) Chronically High Adrenaline & Cortisol, Impact on Learning & Memory  (01:15:12) Adrenaline Linked with Learning: Not a New Principle  (01:17:25) Amygdala, Adrenaline & Memory Formation, Generalization of Memories (01:22:20) Tool: Cardiovascular Exercise & Neurogenesis  (01:27:00) Cardiovascular Exercise, Osteocalcin & Improved Hippocampal Function (01:29:59) Load-Bearing Exercise, Osteocalcin & Cognitive Ability  (01:34:41) Tool: Timing of Exercise, Learning & Memory Enhancement (01:37:29) Photographic Memory (01:38:49) “Super Recognizers,” Facial Recognition    (01:41:46) Tool: Mental Snapshots, Photographs & Memory Enhancement (01:49:12) Déjà Vu (01:53:24) Tool: Meditation, Daily Timing of Meditation (02:02:21) How to Enhance Memory  (02:05:51) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices
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  • Folge vom 09.05.2022
    Understanding & Controlling Aggression
    This episode I describe the neural mechanisms that activate and control aggressive states and behaviors and the role of hormones—estrogen and testosterone—in mediating violent and and/or competive aggression. I also describe tools that can be used to modulate the factors that have been shown to ‘prime’ an individual for aggression, including sunlight, estrogen sensitivity, competition within social settings, and overall stress levels, and the hormone cortisol. I discuss how substances such as caffeine and alcohol can impact impulsive behaviors, and how nutrition and supplementation can be used to regulate mood and aggression.  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://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Aggression, Types of Aggression (00:03:51) Sponsors: AG1, LMNT (00:08:29) Neural Circuits for Aggression, “Hydraulic Pressure Model”  (00:15:50) Brain Regions Controlling Aggression, Ventromedial Hypothalamus (VMH)  (00:22:14) Psychiatric Disorders & Aggression  (00:23:36) Stimulation of the VMH, Estrogen Receptors & Aggression (00:31:57) Neural Circuits Mediating Physical Acts of Aggression, Biting (0:35:56) Testosterone & Competitiveness/Estrogen & Aggression  (00:43:00) Sunlight, Melatonin & Aggression  (00:45:46) Cortisol, Serotonin & Aggressive Behaviors  (00:51:56) Tool: Omega-3 Supplementation & Mood  (00:54:18) Tool: Sunlight, Sauna & Cortisol Reduction (00:55:54) Tool: Ashwagandha & Cortisol Reduction (00:57:06) Tool: Seasonality/Sunlight, Genetic Variation in Estrogen Sensitivity (01:00:37) Testosterone & Aggression, Competitive Work Environments (01:05:07) Testosterone, Amygdala, Challenge & Effort  (01:09:27) Caffeine, Alcohol & Impulsivity  (01:13:15) Tool: Caffeinated Alcohol Beverages, Impulsivity & Aggression  (01:17:18) Tool: ADHD, Acetyl-L Carnitine & Aggressive Behavior  (01:24:10) Factors Affecting the “Hydraulic Pressure Model” of Aggression  (01:25:44) Book by Dr. David Anderson, Aggression & Social Relationships  (01:27:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices
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  • Folge vom 02.05.2022
    Micronutrients for Health & Longevity | Dr. Rhonda Patrick
    My guest is Rhonda Patrick, Ph.D. She earned her doctoral degree in biomedical science from St. Jude Children’s Research Hospital at the University of Tennessee Health Science Center and has become one of the leading public health educators on the brain and general health, aging, cancer, and nutrition. We discuss the four major categories of micronutrients that regulate cellular and organ stress and antioxidants, inflammation, hormone regulation, immune system, and longevity. Dr. Patrick provides actionable protocols for obtaining key micronutrients from food and/or supplement-based sources. Additionally, Dr. Patrick outlines protocols for deliberate cold and deliberate heat exposure to benefit metabolism, cardiorespiratory fitness, mental health, and lifespan.  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://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Rhonda Patrick – Micronutrients, Cold & Heat Exposure  (00:03:12) Sponsors: AG1, LMNT (00:09:42) Stress Response Pathways, Hormesis (00:16:38) Plants, Polyphenols, Sulforaphane (00:21:12) Tools 1: Sulforaphane - Broccoli Sprouts, Broccoli, Mustard Seed  (00:23:50) Tool 2: Moringa & Nrf2 Antioxidant Response (00:25:25) Sulforaphane: Antioxidants (Glutathione) & Air Pollution (Benzene Elimination)  (00:27:10) Plants & Stress Response Pathways, Intermittent Challenges  (00:29:35) Traumatic Brain Injury, Sulforaphane, Nrf2  (00:35:08) Tools 3: Omega-3 Fatty Acids (ALA, EPA & DHA), Fish Oil, Oxidation  (00:48:40) EPA Omega-3s & Depression  (00:52:02) Krill Oil vs. Fish Oil Supplements?  (00:54:23) Benefits of Omega-3 Fatty Acids, Omega-3 Index & Life Expectancy  (00:59:24) Tool 4: Food Sources of EPA Omega-3s  (01:06:07) Omega-3 Supplementation, Omega-3 Index Testing (01:10:22) Benefits of Omega-3s  (01:14:40) Tool 5: Food Sources of DHA Omega-3s (01:17:07) Vitamin D & Sun Skin Exposure  (01:22:18) Role of Vitamin D, Gene Regulation  (01:25:30) Tool 6: Vitamin D Testing & Vitamin D3 Supplementation  (01:33:15) Tool 7: Skin Surface Area & Sun Exposure, Vitamin D  (01:34:23) Vitamin D & Longevity (01:36:46) Sun Exposure & Sunscreen (01:40:30) Role of Magnesium, Magnesium Sources, Dark Leafy Green Vegetables (01:44:50) Tool 8: Magnesium Supplements: Citrate, Threonate, Malate, Bisglycinate  (01:50:57) Tool 9: Deliberate Cold Exposure Protocol & Mood/Anxiety (01:59:22) Tool 10: Cold Exposure, Mitochondria UCP1 & Heat Generation (02:02:30) Tool 11: Cold & Fat ‘Browning’, PGC-1alpha, Metabolism (02:05:08) Cold Exposure & High-Intensity Interval Training (HIIT), PGC-1alpha, Muscle  (02:08:04) Tools 12: Exercise, HIIT, Tabata & Sauna  (02:13:30) Tool 13: Sauna, Endorphins/Dynorphins, Mood  (02:17:45) Tool 14: Mild Stress, Adrenaline & Memory (02:19:53) Sauna, Vasodilation & Alzheimer’s and Dementia Risk  (02:25:30) Sauna Benefits, Cardiorespiratory Fitness, Heat Shock Proteins (HSPs)  (02:31:29) Insulin signaling, FOXO3 & Longevity  (02:33:22) Tools 16: Sauna Protocols, Hot Baths & Fertility  (02:37:41) Tool 17: Exercise & Longevity, Osteocalcin  (02:41:37) Tools 18: Red Light Sauna? Infrared Sauna? Sauna & Sweating of Heavy Metals (02:47:20) FoundMyFitness Podcast, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab on Instagram & Twitter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices
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