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Episodes from Huberman Lab
Essentials: How to Build Strength, Muscle Size & Endurance | Dr. Andy Galpin
In this Huberman Lab Essentials episode, my guest is Dr. Andy Galpin, PhD, Executive Director of the Human Performance Center at Parker University and an expert in building strength and muscle size (hypertrophy). We cover the core principles and protocols for building strength and muscle, including science-based guidance on reps, sets, frequency and rest intervals. We also discuss how breathing and mental focus can enhance training and how post-workout downregulation can speed recovery. Read the show notes at hubermanlab.com. Subscribe to Perform with Dr. Andy Galpin at performpodcast.com. Thank you to...
How Hormones Shape Sexual Orientation & Behavior | Dr. Marc Breedlove
Dr. Marc Breedlove, PhD, is a professor of neuroscience at Michigan State University and an expert on how hormones shape brain development and sexual orientation. We discuss how prenatal testosterone impacts whether someone is romantically attracted to men or women later in life, and what correlates of sexual orientation — such as finger-length ratios — tell us about the role of hormones in brain and psychological development. We also discuss why the number of older brothers a male has biases sexual orientation. Throughout, we explain how nature and nurture interact to shape male-female differences, behavior, and romantic partner choice. Than...
Essentials: Using Salt to Optimize Mental & Physical Performance
In this Huberman Lab Essentials episode, I explain how salt (sodium) affects mental and physical performance, as well as cellular health. I describe how the brain monitors sodium levels to regulate thirst and fluid balance, and why salt needs can vary depending on activity level, stress, blood pressure, and diet. I also explain how to determine the right sodium intake for your individual needs and discuss why some people may benefit from increasing salt and other electrolytes. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1...
The Best Vitality & Health Protocols | Dr. Rhonda Patrick
Dr. Rhonda Patrick, PhD, is a biomedical scientist and public science educator. She shares the exercise, nutrition, supplementation and lifestyle practices linked to better health and lower disease risk including specific cardio and resistance training routines, when and why to do intermittent fasting, ways to lower visceral fat, omega-3 sourcing, creatine for brain and muscle and peptides such as BPC-157. It’s broad and thorough coverage of how to build a total health program tailored to your goals and individual biology. Read the show notes at hubermanlab.com. Thank you to our sponsors AG...
Essentials: Tools for Setting & Achieving Goals | Dr. Emily Balcetis
In this Huberman Lab Essentials episode, my guest is Dr. Emily Balcetis, PhD, a professor of psychology at New York University who studies how visual perception influences motivation and goal pursuit. She explains how to better visualize and overcome challenges to achieve physical or cognitive goals. We also explore the science of setting goals, measuring progress effectively and research showing how fitness level and energy state can shape how difficult the world appears. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman ...
Science-Based Meditation Tools to Improve Your Brain & Health | Dr. Richard Davidson
Dr. Richard Davidson, PhD, is a professor of psychology and psychiatry at the University of Wisconsin–Madison and a pioneer in the scientific study of meditation. We discuss how meditation changes your brain and body, how just 5 minutes daily can improve focus, stress resilience and your overall health, and we cover different types of meditation. We also address common myths such as the idea that meditation is to "clear your mind." And we discuss common challenges with meditation and how to overcome them. This episode offers both the science and the practical tools to build a consistent meditation practice to...
Essentials: Benefits of Sauna & Deliberate Heat Exposure
In this Huberman Lab Essentials episode, I discuss the mechanisms through which deliberate heat exposure enhances both physical and mental health. I outline specific protocols for deliberate heat exposure, including recommended temperature ranges, frequency, timing, duration and sauna alternatives. In addition, I explain how to tailor your heat protocols to support your specific goals, such as increasing growth hormone, reducing cortisol or supporting cognitive health. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman ...
Avoiding, Treating & Curing Cancer With the Immune System | Dr. Alex Marson
Dr. Alex Marson, MD, PhD, is a Senior Investigator at the Gladstone Institutes and a professor of medicine at the University of California, San Francisco. We discuss the biology of the immune system and cancer, and everyday choices that can increase or decrease your cancer risk, several of which are surprising but all of which are actionable. We also discuss immunotherapy, including how engineered T-cells can be used to defeat childhood and adult cancers. Dr. Marson explains CRISPR and gene editing to cure diseases, and we address the ethical questions surrounding gene editing in embryos, children and adults. This...
Essentials: The Biology of Taste Perception & Sugar Craving | Dr. Charles Zuker
In this Huberman Lab Essentials episode, my guest is Dr. Charles Zuker, PhD, a professor of biochemistry, molecular biophysics and neuroscience at Columbia University and an Investigator with the Howard Hughes Medical Institute (HHMI). We explore taste perception and how the brain transforms chemical signals from food into distinct taste experiences. We discuss how these taste signals shape both conscious choices and unconscious behavior, as well as how food preferences can change over time. Additionally, we discuss gut–brain signaling and explain why sugar is especially powerful at driving cravings. Read the episode show notes at...
Unlearn Negative Thoughts & Behaviors Patterns | Dr. Alok Kanojia
Dr. Alok Kanojia, MD, MPH ("Dr. K"), is a Harvard-trained psychiatrist and expert in both Eastern and Western medicine to improve mental health. He explains tools for unlearning maladaptive thoughts and behavior patterns and for making behaviors that better mental and physical well-being more reflexive in work, relationships and daily life. We also discuss ways to resolve trauma, build stress tolerance, increase intrinsic motivation and even change temperament. We also discuss how social media, gaming and online dating shape our identity and perceptions and how to navigate them healthily. Thank you to our sponsors AG1...
Essentials: Using Light to Optimize Health
In this Huberman Lab Essentials episode, I explore how different wavelengths of light affect the human body and how light exposure can improve sleep quality, mood and daytime alertness while supporting healthy hormone regulation. I also discuss the therapeutic use of ultraviolet and infrared/red light for a wide variety of benefits, including improved skin health and offsetting age-related vision loss. I explain the biological mechanisms behind these light-based therapies and offer practical tools that listeners can use to improve both their mental and physical well-being. Read the episode show notes at hubermanlab.com. Thank...
Restore Youthfulness & Vitality to the Aging Brain & Body | Dr. Tony Wyss-Coray
Dr. Tony Wyss-Coray, PhD, is a professor of neurology at Stanford School of Medicine and Director of the Phil and Penny Knight Initiative for Brain Resilience who is discovering factors present in young blood and in exercised blood that can improve brain, heart, and other organ health. We discuss how different organs age at different rates and how to accurately measure biological aging. We also discuss the specific proteins found in blood when we are young and that are increased by things such as exercise, sunlight exposure, short-term fasting, specific foods, and social connection that can significantly increase vitality...