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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 01.03.2021
    Control Pain & Heal Faster With Your Brain
    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
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  • Folge vom 22.02.2021
    Optimize Your Learning & Creativity With Science-Based Tools
    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 Learn more about your ad choices. Visit megaphone.fm/adchoices
    Jetzt anhören
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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 15.02.2021
    How to Learn Faster by Using Failures, Movement & Balance
    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
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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 08.02.2021
    How to Focus to Change Your Brain
    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 Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices
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