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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 06.12.2021
    Erasing Fears & Traumas Based on the Modern Neuroscience of Fear
    In this episode, I discuss fear and trauma, including the neural circuits involved in the "threat reflex" and how specific experiences and memories come to activate that system. I also discuss how our body is involved in trauma and fear. First, I describe the logic of fear mechanisms and how "top-down" processing-- meaning connections from the parts of the brain that assign meaning to our feelings, are involved in fear and erasing fears and traumas. Then I discuss what successful fear and trauma treatment must include and consider various treatments for whether they meet that standard, such as EMDR, Cognitive Behavioral Therapy, Ketamine, other drug-assisted therapies, and more. I also review new data on how 5 minutes per day of deliberate, self-imposed stress can erase fear and depression. And I review the role that social connection plays in erasing or maintaining fears by activating specific molecular pathways in the brain and body. Finally, I review supplementation with over-the-counter compounds for their effects on anxiety and fear and when to take them, if at all.  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://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introducing Fear, Trauma & Trauma   00:02:31 Sponsors: AG1, LMNT & Waking Up 00:06:49 What is Fear?   00:11:45 Autonomic Arousal: “Alertness” vs. “Calmness”   00:13:44 Hypothalamic-Pituitary-Adrenal Axis (HPA axis)   00:17:36 “The Threat Reflex”: Neural Circuits for Fear   00:28:24 Controlling Fear: Top-Down Processing   00:32:27 Narratives: “Protective or Dangerous”   00:35:58 Attaching Fear to Events: Classical Conditioning & Memory   00:41:45 How Fear Learning Occurs: Long Term Potentiation, NMDA   00:46:10 Extinguishing (Reducing) Fears   00:50:25 Cognitive (Narrative) Therapies for Fear   00:57:56 Repetition of Narrative, Overwriting Bad Experiences with Good   01:05:28 EMDR: Eye Movement Desensitization Reprocessing   01:14:00 Social Connection & Isolation Are Chemically Powerful   01:18:23 Trans-Generational Trauma   01:25:00 PTSD Treatments: Ketamine, MDMA, Oxytocin   01:39:25 How Do You Know If You Are Traumatized?   01:46:16 Deliberate Brief Stress Can Erase Fears & Trauma   01:49:50 Erasing Fears & Traumas in 5 Minutes Per Day   01:59:42 Nutrition, Sleep, & Other General Support Erasing Fear & Trauma   02:02:30 Supplements for Anxiety, Fear: Saffron, Inositol, Kava   02:10:00 Synthesis   02:11:46 Zero-Cost Support, Sponsors, Supplements, Instagram, Twitter   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
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  • Folge vom 29.11.2021
    How Humans Select & Keep Romantic Partners in Short & Long Term | Dr. David Buss
    In this episode, my guest is Dr. David Buss, Ph.D., Professor of Psychology at the University of Texas, Austin, and one of the founding members of the field of evolutionary psychology. Dr. Buss describes his work on how people select mates for short and long-term relationships, the dynamics of human courtship, and mate value assessment — meaning how people measure up as potential partners. We also discuss the causes of infidelity and differences for infidelity in men and women. He explains how people evaluate and try to alter other people’s mate value as a means to secure and even poach mates. We discuss monogamous and non-monogamous relationships in humans. And we discuss what Dr. Buss calls “the dark triad” — features common in stalkers and narcissists that relate to sexual and psychological violence in relationships. This episode is sure to be of interest to anyone single or in a relationship who seeks to know how people select mates and anyone who is interested in forming and maintaining healthy romantic partnerships.  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://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introducing Dr. David Buss   00:04:27 Sponsors: AG1, LMNT & Waking Up 00:08:33 Choosing a Mate   00:13:40 Long Term Mates: Universal Desires   00:18:31 What Women & Men Seek in Long-Term Mates   00:25:10 Age Differences & Mating History   00:32:20 Deception in Courtship   00:37:30 Emotional Stability   00:38:40 Lying About Long-Term Interest   00:41:56 Short-Term Mating Criteria, Sliding Standards & Context Effects   00:46:25 Sexual Infidelity: Variety Seeking & (Un)happiness & Mate Switching   00:54:25 Genetic Cuckolds, How Ovulation Impacts Mate Preference   00:57:00 Long-Term vs. Short-Term Cheating, Concealment   00:59:15 Emotional & Financial Infidelity   01:04:35 Contraception   01:06:22 Status & Mating Success   01:10:10 Jealousy, Mate Value Discrepancies, Vigilance, Violence   01:24:13 Specificity of Intimate Partner Violence   01:25:12 Mate Retention Tactics: Denigration, Guilt, Etc.   01:27:33 Narcissism, Machiavellianism, Psychopathy   01:33:25 Stalking   01:39:15 Influence of Children on Mate Value Assessments   01:43:24 Attachment Styles, Mate Choice & Infidelity   01:46:40 Non-Monogamy, Unconventional Relationships   01:54:00 Mate Value Self Evaluation, Anxiety About the Truth   02:02:12 Self Deception   02:05:35 The Future of Evolutionary Psychology & Neuroscience   02:06:56 Books: When Men Behave Badly, The Evolution of Desire, Textbooks   02:10:42 Concluding Statements, Zero-Cost Support: Subscribe, Sponsors, Supplements   Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices
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  • Folge vom 22.11.2021
    The Science of Gratitude & How to Build a Gratitude Practice
    In this episode, I discuss the science of gratitude, which has been shown in peer-reviewed studies to have tremendous positive effects on mental and physical health. I explain, however, that most commonly used gratitude practices are ineffective (such as gratitude lists). The key elements of highly effective gratitude practices are described, including the essential need for story (narrative), receiving or perceiving gratitude rather than giving it, and the role that theory of mind plays in this context. I also discuss why we can't simply make up feelings of gratitude and how reluctance undermines the process. I also explain the neural circuit mechanisms that underlie the reductions in fear and increases in motivation and lowering of inflammatory chemicals that effective narrative-based gratitude can trigger. Throughout the episode, I use the science of gratitude to design a brief but highly effective protocol.  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://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction: Gratitude Science & Surprises   00:01:50 Controlling Heart Rate with Story   00:04:48 Sponsors: AG1, LMNT & Waking Up 00:09:11 Major, Long-Lasting Benefits of Gratitude Practice   00:12:20 Prosocial vs. Defensive Thinking, Behaviors, & Neural Circuits   00:17:50 Why We All Need an Effective Gratitude Practice   00:21:22 Neurochemistry & Neural Circuits of Gratitude   00:25:10 Prefrontal Cortex Set Context   00:30:10 Ineffective Gratitude Practices; Autonomic Variables   00:34:55 Key Features of Effective Gratitude Practices: Receiving Thanks & Story   00:42:30 Theory of Mind Is Key   00:45:50 Building Effective Gratitude Practices: Adopting Narratives, Duration   00:52:28 Narratives That Shift Brain-Body Circuits   00:56:15 You Can’t Lie About Liking Something; Reluctance in Giving   00:59:55 How Gratitude Changes Your Brain: Reduces Anxiety, Increases Motivation   01:03:00 5 Minutes (Is More Than Enough), 3X Weekly, Timing Each Day   01:05:44 Empathy & Anterior Cingulate Cortex   01:07:35 Reducing Inflammation & Fear with Gratitude   01:10:56 Serotonin, Kanna/Zembrin   01:16:00 Neuroplasticity, Pharmacology, Brain Machine Interfaces   01:18:50 The Best Gratitude Practices: & How To, My Protocol   01:24:25 Subscribe & Feedback, Supporting Sponsors, Supplements   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
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  • Folge vom 15.11.2021
    Time Perception & Entrainment by Dopamine, Serotonin & Hormones
    In this episode, I discuss how our brain and body track time and the role that neurochemicals, in particular dopamine and serotonin, but also hormones such as melatonin, allow us to orient ourselves in time. I review the three types of time perception: of the past, of the present, and the future, and how dopamine and serotonin adjust both our perception of the speed of the passage of time and our memory of how long previous experiences lasted. I also discuss circannual entrainment, which is the process by which our brain and body are matched to the seasons, and circadian (24 hours) entrainment, both of which subconsciously adjust our perceived measurement of time. I explain the mechanisms of that subconscious control. And I cover the ultradian (90 minutes) rhythms that govern our ability to focus, including how to track when these 90-minute rhythms begin and end for the sake of work and productivity. I include ten tools based on the science of time perception that you can apply to enhance productivity, creativity, and relationships in various contexts.  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://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introducing Time Perception, Note on Fasting & Supplements   00:05:28 Sponsors: AG1, LMNT & Waking Up 00:09:25 Entrainment, Circannual Entrainment, Melatonin   00:13:20 Seasonal Oscillations in Testosterone & Estrogen, Tool 1   00:16:06 Circadian Timing, Tools 1, 2, 3 (for Circadian Entrainment)   00:21:13 Tool 4: Timing Physical Activity; Tool 5: Timing Eating Window   00:23:00 When Circadian Entrainment Is Disrupted, Time Perception Suffers   00:25:00 Tool 6: Ultradian (90min) Cycles & Focus   00:31:42 Our Sense of the Passage of Time: Present, Prospective, Retrospective   00:34:40 Dopamine (& Nor/epinephrine) Lead to Time Overestimation; Frame Rate   00:37:18 Serotonin & Time Underestimation; Decreased Frame Rate   00:39:10 Dopamine vs. Serotonin Across the Day; Tool 7: When to Do Rigid vs. Creative Work   00:42:38 Example of Tool 7   00:43:38 How Sleep Deprivation Degrades Performance   00:44:38 Trauma, “Over-clocking” & Memories; Adjusting Rates of Experience   00:50:04 Why Trauma Involves Dopamine & Epinephrine, Arousal   00:51:03 Dopamine, Spontaneous Blinking & Time Perception; Tool 8   00:53:38 Deliberate Cold Exposure, Dopamine, Tool 9: Adjusting Frame Rate in Discomfort   00:56:30 Fun “Feels Fast” BUT Is Remembered as Slow; Boring Stuff “Feels Slow,” Recall as Fast   01:00:54 Retrospective Time, Context Variation & Enhanced Bonding with Places & People   01:03:00 Dopamine Release Resets the Start of Each Time Bin on Our Experience   01:07:40 Habits & Time Perception; Tool 10 (Setting Functional Units of Each Day)   01:11:58 Synthesis & Book Suggestion (Your Brain Is a Time Machine by D. Buonomano)   01:12:27 Supporting the HLP: Subscribe, Instagram, Supplements   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
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