The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology of ophthalmology, 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.
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Using Play to Rewire & Improve Your Brain | Huberman Lab Essentials
Jan 29, 2026
In this Huberman Lab Essentials episode, I discuss why play is a powerful yet often overlooked tool for shaping the brain across the entire lifespan, not just during childhood. I explain how play engages specific brain circuits and neurochemicals, allowing us to explore different roles and learn in low-stakes environments uniquely suited to learning. I also describe why adults benefit from deliberately reintroducing play and which forms of play are most effective for expanding cognitive flexibility and creative thinking. Episode show notes: https://go.hubermanlab.com/FA0Bkww Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 *Huberman Lab* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com *Timestamps* 00:00:00 Power of Play 00:00:37 Play, Brain & Exploring Contingencies; Creatives 00:03:27 Childhood Play & Low-Stakes Scenarios 00:05:18 Tool: Adults & Playful Mindset 00:07:50 Play Postures; Eyes 00:10:58 Group Play, Testing & Breaking Rules 00:13:30 Role Play 00:14:40 Play Mindset, Low-Stakes Situations, Tool: Adult Play for Brain Health 00:20:36 Tinkerers & Creatives, Playful Spirit 00:23:00 Tool: Play to Enhance Neuroplasticity: Dynamic Movement, Chess & Mental Roles 00:27:06 Personal Play Identity, Adulthood 00:30:14 Recap #HubermanLab #Science Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
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Science & Tools of Learning & Memory | Dr. David Eagleman
Jan 26, 2026
Dr. David Eagleman, PhD, is a neuroscientist, bestselling author and professor at Stanford University. We discuss how to leverage the science of neuroplasticity to learn new skills and information and how accurate and false memories form and are forgotten. We also discuss time perception and why it speeds up or slows down depending on our age and stress level. We cover dreaming and the meaning of visual and other dream content. And we discuss the neuroscience of cultural and political polarization and how to remedy it. This episode provides science-based knowledge and practical tools you can use to enhance learning and better understand your experience of life in the past, present and future. Episode show notes: https://go.hubermanlab.com/WxWNqhS *Thank you to our sponsors* AG1: https://drinkag1.com/huberman Mateina: https://www.drinkmateina.com/offer?utm_source=aisle&utm_medium=Huberman&utm_campaign=sprouts&utm_content=HLPyoutube Rorra: https://rorra.com/huberman Lingo: https://hellolingo.com/huberman Function: https://functionhealth.com/huberman *Huberman Lab* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com *Dr. David Eagleman* Website: https://eagleman.com Inner Cosmos podcast: https://eagleman.com/podcast Books: https://amzlink.to/az0J1dO902Ehz Newsletter: https://davideagleman.substack.com Stanford academic profile: https://deagle.people.stanford.edu X: https://x.com/davideagleman Instagram: https://www.instagram.com/davideagleman Facebook: https://www.facebook.com/David.M.Eagleman TikTok: https://www.tiktok.com/@drdavideagleman BlueSky: https://bsky.app/profile/davideagleman.bsky.social LinkedIn: https://www.linkedin.com/in/davideagleman *Timestamps* 00:00:00 David Eagleman 00:02:35 Neuroplasticity & Learning; Cortex, Flexibility & Repurposing, Savantism 00:11:07 Sponsors: Mateina & Rorra 00:13:27 Specialization vs Diversification, Practice; Internet & Curiosity 00:22:05 Building a Well-Rounded Brain, Tool: Critical Thinking & Creativity 00:28:18 Neuroplasticity & Adults, Tools: Novelty & Challenge 00:32:41 Neuromodulators & Plasticity, Psychedelics; Directed Plasticity 00:38:50 Sponsor: AG1 00:39:41 Building a Better Future Self, Tool: Ulysses Contract to Avoid Bad Behaviors 00:50:13 Brain Chatter, Aphantasia & Practice 00:56:57 Specialization vs Diverse Experience, Childhood & Brain 01:00:50 Space & Time Perception, Tool: Space-Time Bridging Meditation 01:06:17 Are We Good at Estimating Time?; Fear, Time & Memory 01:11:23 Sponsor: Lingo 01:12:53 Fearful Situations & Time Perception; Joyful Events & Novelty, Tool: Do Things Differently 01:18:56 Staying in the Present, Mental Illness & Time Domains, Addiction 01:27:09 Social Media, Addiction, Curiosity 01:30:51 Vision & Auditory Deficits, Sensory Substitution, Neosensory Wristband 01:35:26 Sponsor: Function 01:37:13 Sensory Reliance, Echolocation, Potato Head Theory, Sensory Addition 01:41:36 Why We Dream, Vision & Neuroplasticity, REM Sleep, Blindness 01:49:55 Victims, Fear, Memory Drift & Recall, Eyewitness Testimony & Jury Education 01:56:10 Kids vs Adults, Memory Manipulation; Photos 01:59:27 Polarization, In vs Out Groups, Empathy; Fairness 02:06:31 Polarization, Reward vs Punishment; Propaganda, Language, Complexification 02:19:27 Current Projects; Acknowledgements 02:21:44 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter #HubermanLab #Science #Learning #Memory Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
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Essentials: Therapy, Treating Trauma & Other Life Challenges | Dr. Paul Conti
Jan 22, 2026
In this Huberman Lab Essentials episode, my guest is Dr. Paul Conti, MD, a psychiatrist and expert in treating trauma and psychiatric illness. We explain what trauma is and how it affects the mind and body, as well as the best treatment approaches to support recovery. We also discuss why guilt and shame often follow traumatic experiences and why processing trauma is essential for healing. Dr. Conti shares practical tools for how to choose and work effectively with a therapist and discusses the therapeutic potential of psychedelics and MDMA in clinician-assisted settings. Episode show notes: https://go.hubermanlab.com/0zSjjGy Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 *Huberman Lab* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com *Timestamps* 00:00:00 Paul Conti 00:00:21 What is Trauma?, Guilt & Shame 00:03:20 Evolutionary Context of Trauma, Shame & Guilt 00:07:18 Repetition Compulsion, Repeating Trauma 00:11:08 Processing Trauma in Therapy or On Your Own, Grieving 00:15:08 Introspection, Tool: Processing Trauma Through Words 00:16:23 Finding a Therapist, Rapport; Duration of Therapy 00:18:37 Prescriptions, Depression, Treating Core Issues 00:21:16 Psychedelics & Overcoming Trauma, Psychedelic-Assisted Therapy 00:25:05 MDMA, Overcoming Fear 00:27:01 Talking about Trauma, Language 00:28:54 Taking Care of Oneself, Tool: Self-Care Basics 00:32:14 Acknowledgements #HubermanLab #Therapy Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
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Build Muscle & Strength & Forge Your Life Path | Dorian Yates
Jan 19, 2026
Dorian Yates is a former professional bodybuilder, six-time Mr. Olympia winner and a pioneer of high-intensity, low-volume training for building muscle size and strength. He explains how anyone can vastly improve their fitness, mindset and appearance by training with weights just two or three days per week for less than an hour. We also discuss how to determine your natural strengths and passions and select which life path is right for you. Dorian also shares his journey and transformation from wayward youth to world champion athlete, his exploration of psychedelics, views on cannabis and on longevity and health optimization more generally. The knowledge and wisdom Dorian shares is valuable to men and women of all ages. Episode show notes: https://go.hubermanlab.com/nZuY9Da Andrew and Dorian train back at Gold's Gym Venice: https://youtu.be/_vYuHppyKyI *Thank you to our sponsors* AG1: https://drinkag1.com/huberman David Protein: https://davidprotein.com/huberman Joovv: https://joovv.com/huberman Our Place: https://fromourplace.com/huberman LMNT: https://drinklmnt.com/huberman Function Health: https://functionhealth.com/huberman *Huberman Lab* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter *Dorian Yates* Instagram: https://www.instagram.com/thedorianyates DY Nutrition: https://dynutrition.com DY Academy: https://dyacademy.co.uk YouTube: https://www.youtube.com/@DorianYatesNutrition Biography: https://amzlink.to/az0K8xcjTWXRt Facebook: https://www.facebook.com/p/Dorian-Yates-100058561526800 *Timestamps* 00:00:00 Dorian Yates 00:03:17 High-Intensity Training, Bodybuilding, Blood & Guts 00:09:15 Muscular Failure, Stimulate & Recover; Anabolics 00:12:04 Sponsors: David & Joovv 00:14:33 Muscle Pump, Stimulus; Recovery Weeks 00:17:32 Beginners & Learning Correct Mechanics; Diabetes 00:22:13 Research vs Real World, Tool: High-Intensity, Low-Volume Training, HIIT Sprints 00:28:53 Bodybuilding Journey, Reading, Training Logs, Aspiration, Parents 00:39:21 Sponsors: AG1 & Our Place 00:42:46 TRT, Steroids, Genetics, Early Bodybuilding Career; Tool: Steroid Risks 00:53:57 Father & Son Relationship; Training Evolution 00:58:31 Workout Intensity & Motivation, Self-Mastery, Transforming Anger 01:05:34 Death; Opportunity Analysis; Bodybuilders, Steroids & Diuretics 01:12:18 Human Possibility, Fitness & Health Progression, Nutrition 01:16:05 Sponsor: LMNT 01:17:26 Mike Mentzer 01:20:42 1992-1993 Mr. Olympia, Underdog vs Favorite Mindset 01:30:22 Inspiration & Achieving Goal; Retirement, Transition & Identity 01:38:52 Flexibility, Winning vs Loving the Process 01:43:08 Aging, Exercise & Posture 01:46:34 Sponsor: Function 01:48:22 Losing Muscle & Diet Change; Breathing; Health & Mind 01:52:02 Psychedelics, DMT, Ayahuasca, Perspective & Connection 02:01:20 Risks, Research & Psychedelics; Brain Plasticity, Perspective Change 02:06:23 Sunlight & Mood, Schizophrenia, Dopamine, Mitochondria 02:12:15 Cannabis, Smoking & Health; Cancer; Breathwork 02:19:34 Cannabis & Motivation, Individual Variation, THC Levels 02:25:22 Plant Medicine, Kratom, Natural Plants vs Extracts 02:28:53 Training for Women, Losing Fat & Resistance Training; Resilience 02:33:52 DY Nutrition, Supplements; Life Purpose & Consciousness 02:44:40 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews, Sponsors, Protocols Book, Social Media, Neural Network Newsletter #HubermanLab #DorianYates #Muscle #Strength Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
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Essentials: Tools to Boost Attention & Memory | Dr. Wendy Suzuki
Jan 15, 2026
In this Huberman Lab Essentials episode, my guest is Dr. Wendy Suzuki, PhD, a professor of neural science and psychology at New York University. We discuss simple, daily habits to improve focus, memory and overall cognitive performance. Dr. Suzuki explains how exercise directly enhances brain function—both the immediate benefits of a single workout and long-term support for cognitive health. We also discuss how meditation, verbal affirmations, sleep and other behavioral practices positively influence mood and stress regulation. Episode show notes: https://go.hubermanlab.com/4IcdLnG Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 *Timestamps* 00:00:00 Wendy Suzuki 00:00:21 What Makes Moments Memorable? 00:02:24 Memory & Hippocampus, Imagination 00:05:35 One-Trial Learning, Fear 00:07:08 Exercise Effects on Focus, Attention & Memory 00:11:29 Brain-Derived Neurotrophic Factor (BDNF) & Exercise 00:13:16 Tools: Cardiovascular Exercise; 10-Minute Walk & Mood 00:15:55 How Exercise Increases BDNF 00:17:59 Adults, Neuron Growth, Hippocampus 00:20:03 Exercise Effects on Memory, Tool: Morning Exercise 00:23:20 Exercise & Long-term Effects on Cognition, Older Adults 00:25:08 Minimum Exercise For Cognitive Benefits (Adults, 30s-50s) 00:29:15 Increase Exercise For Greater Cognitive Benefits 00:31:23 Affirmations, Exercise, Mood, IntenSati 00:33:30 Meditation & Benefits, Tool: Brief Meditation 00:35:25 Tools to Improve Attention #HubermanLab #Science #Memory Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
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How to Overcome Addiction to Substances or Behaviors | Dr. Keith Humphreys
Jan 12, 2026
Dr. Keith Humphreys is a professor of psychiatry and behavioral sciences at Stanford School of Medicine and a leading expert on treating addictions, drug laws and policy. We discuss all the major addictive substances and behaviors, including alcohol, opioids, gambling, stimulants, nicotine, cannabis and more, focusing on how genetics and certain use patterns shape addiction susceptibility. We discuss the best evidence-based tools for recovery, from 12-step programs to emerging treatments such as psychedelics and ibogaine. Anyone interested in making better choices for their health and/or seeking to avoid or overcome addictions ought to benefit from this episode. Episode show notes: https://go.hubermanlab.com/Ir6zQnv *Thank you to our sponsors* AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman BetterHelp: https://betterhelp.com/huberman Helix Sleep: https://helixsleep.com/huberman LMNT: https://drinklmnt.com/huberman *Huberman Lab* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter *Dr. Keith Humphreys* Stanford academic profile: https://profiles.stanford.edu/keith-humphreys Book: https://amzlink.to/az0Q03kPwfVJb Stanford-Lancet Commission on the North American Opioid Crisis: https://opioids.stanford.edu Stanford Network on Addiction Policy: https://addictionpolicy.stanford.edu The Washington Post: https://www.washingtonpost.com/people/keith-humphreys The Atlantic: https://www.theatlantic.com/author/keith-humphreys Publications: https://profiles.stanford.edu/keith-humphreys?tab=publications X: https://x.com/KeithNHumphreys *Timestamps* 00:00:00 Keith Humphreys 00:03:22 Addiction; Genetic Risk 00:09:14 Alcohol Use Disorder & Alcoholism; Genetic Predisposition & Addiction Risk 00:18:03 Sponsors: David & BetterHelp 00:20:37 Women & Alcohol Use; Young Adults; Cannabis Use 00:23:36 Health Benefit to Alcohol?, Red Wine, Cancer Risk; Social Pressure 00:31:47 Alcohol in Social Gatherings, Social Anxiety, Vulnerability, Work & Dates 00:37:41 Old vs New Cannabis & THC Levels; Smoked vs Edible Forms 00:44:38 Cannabis & Psychosis Risk; Cardiac Health; Youth Cannabis Use & Transition to Adulthood 00:52:29 Sponsor: AG1 00:54:13 Industries of Addiction, Regulation; Gambling, Slot Machines, Novelty; Casinos 01:05:28 Decriminalization vs Legalization; Cannabis, Gateway Drug? 01:08:50 Psylocibin or LSD, Addiction Treatment; Microdosing, Clinical Trial Challenges 01:18:58 Sponsor: Helix Sleep 01:20:32 Brain Plasticity & Age; Ketamine, Depression, Transcranial Magnetic Stimulation (TMS) 01:28:10 SSRIs, Mass Shootings, Suicide, Side Effects; Drug Approval; Ibogaine & PTSD 01:36:10 Caffeine Addiction?; Stimulants & Rehab; Prescription Stimulants & ADHD 01:44:04 Nicotine, Mistaking Withdrawal for Benefit 01:47:24 Sponsor: LMNT 01:48:44 Tool: How to Talk to Someone with Addiction 01:55:23 Perception of Addicts, Character Defect, Pain 02:00:58 Overcoming Addiction, Immediate Rewards, AA; Addict & Co-Dependency? 02:09:53 Longterm Drug Use, Dopamine, Cues & Relapse; Social Media 02:16:21 Brain Stimulation, TMS; Homelessness, Substance Use & Rehab 02:26:11 Addiction Treatment Policy, Rehab & Insurance 02:29:08 Tool: 12-Step Programs, AA, Accessibility & Benefits 02:38:08 AA, Higher Power, Cult?; Flexibility, Tool: Open AA Meetings 02:44:38 GLP-1s, Weight Loss, Alcohol Addiction; Pharmaceutical Advertisements 02:52:39 Social Media Addiction, Tool: Avoiding Social Media Strategies 02:58:36 “Failure to Launch”, Youth, Video Games, Social Media; Recovery Pathways 03:04:13 AA as an Action Program, Tool: Try Different AA Meetings 03:08:21 Hospice, Death, Overcoming Fear of Death 03:13:54 Addiction to Escape Death?, Desire for Oblivion 03:18:11 Men vs Women & Addiction; Lying; Relapse; Fentanyl & Addiction Advice 03:24:27 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter #HubermanLab #Science Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
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Optimizing Workspace for Productivity, Focus & Creativity | Huberman Lab Essentials
Jan 8, 2026
In this Huberman Lab Essentials episode, I discuss how to optimize your workspace to maximize productivity, focus and creativity. I explain how key environmental factors such as lighting, the physical layout of your work area and desk setup can influence attention and performance. I also discuss how specific types of sounds can enhance focus and how to adjust your work environment for particular tasks. These practical, flexible protocols can be applied whether you are working from home, in an office or on the road. Episode show notes: https://go.hubermanlab.com/YleBU4q Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 *Timestamps* 00:00:00 Workplace Optimization for Performance 00:00:36 Clutter, Variables for Workspace Optimization 00:02:41 Vision & Light, Tool: Mornings & Bright Light; Windows 00:04:45 Afternoon, Evenings & Light; Tool: Dimming Lights 00:07:13 Alertness & Visual Focus, Tool: Screen Placement 00:09:05 Vergence Eye Movement & Alertness, Tool: Visual Breaks 00:11:50 Cathedral Effect, Creative vs Analytical Thinking, Tool: Ceiling Height by Task 00:14:50 Background Noise to Avoid; White Noise, Pink Noise 00:17:38 Sound Patterns to Improve Concentration 00:20:54 Tool: Binaural Beat Frequency for Focus; Dopamine 00:22:27 Tool: Managing Interruptions 00:23:51 Sit or Stand for Work?, Tool: Sit-Stand Desk 00:26:21 Key Takeaways, Flexibility & Changing Locations #HubermanLab #Productivity #Focus #Creativity Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
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Best Ways to Build Better Habits & Break Bad Ones | James Clear
Jan 5, 2026
James Clear is an expert on behavioral change and habits and the author of the bestselling book Atomic Habits. We discuss the best ways to build new healthy habits and end bad ones without relying on motivation or willpower. Rather than list off categories of tools or acronyms, James explains how anchoring the changes you want to make in your identity and physical environment allows you to make desired changes quickly and ones that stick. Whether your goal is better fitness and physical health, productivity or mental health, you'll learn actionable, zero-cost protocols to build powerful and meaningful habits. Episode show notes: https://go.hubermanlab.com/mi0yht0 *Thank you to our sponsors* AG1: https://drinkag1.com/huberman Lingo: https://hellolingo.com/huberman Wealthfront*: https://wealthfront.com/huberman Joovv: https://joovv.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman *James Clear* Website: https://jamesclear.com Newsletter: https://jamesclear.com/3-2-1 Books: https://amzlink.to/az0enLjjDsO0c Atoms App: https://atoms.jamesclear.com MasterClass: https://www.masterclass.com/classes/small-habits-that-make-a-big-impact-on-your-life X: https://x.com/jamesclear Instagram: https://www.instagram.com/jamesclear Threads: https://www.threads.com/@jamesclear Facebook: https://www.facebook.com/jamesclear LinkedIn: https://www.linkedin.com/in/jamesclear *Timestamps* 00:00:00 James Clear 00:02:57 Common Habits, Tool: Habit Success & Getting Started 00:06:16 Make Starting a Habit Easier, Tool: 4 Laws of Behavior Change 00:10:18 Sponsors: Lingo & Wealthfront 00:13:26 Writing Habits, Seasons & Flexibility; Adaptability, Tool: Bad Day Plan 00:18:42 Consistency, Flow vs Grind, Master Showing Up, Learning & Practice 00:24:54 Chunking, Getting Started at Gym 00:28:01 Flow Don’t Fight, Dissatisfaction & Effort, Tool: Identity-Based Habits 00:34:10 Friction, Competition & Effort; Credentials 00:39:38 Make Effort Rewarding, Mindset, Tools: Previsualization, Emphasize Positives 00:45:59 Sponsors: AG1 & Joovv 00:48:56 Reflection & Learning, Tool: Self-Testing; Perfectionism, Tool: Curiosity 00:55:18 Striving vs Relaxation, Balance, Tool: Turn On/Off; Hiking, Nature Reset 01:04:20 Identity & Professional Pursuits; Choosing New Projects; Clinging to Identity 01:14:24 Sponsor: Eight Sleep 01:15:42 Criticism; Identity & Growth 01:21:47 Failure, Identity, Sports, Tool: Rebounding & Reaching; Public Failures 01:30:03 Daily Habits, Tools: Day in Quarters; Never Miss Twice; Meal Timing 01:38:22 Daily Habit Timing & Sequencing, Tool: Mindfully Choose Inputs 01:45:37 Creativity, Specialization vs Generalization; Books 01:51:31 Sponsor: Function 01:53:18 Habits & Context, Environmental Cues, Tools for Minimizing Phone Use 02:02:01 Bad Habits, Checking Phone, Tools for Breaking Bad Habits 02:08:21 Physical & Social Environment, New Habits, Tool: Join/Create Groups 02:18:40 Family, Habits; Kids & Parenting, Tools: Stimulus; Good Conditions 02:26:05 Impact of Habits, Habits as Solutions; Upcoming Projects 02:32:45 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter _*This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. Andrew Huberman receives cash compensation from Wealthfront Brokerage for paid testimonials in his podcast, creating a conflict of interest. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC. Wealthfront Brokerage is not a bank. The base APY is 3.25% on cash deposits as of December 19, 2025, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 3.90% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Funds in the Cash Account are swept to program banks, where it earns the variable APY. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value._ #HubermanLab #JamesClear #Habits Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
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Essentials: Micronutrients for Health & Longevity | Dr. Rhonda Patrick
Jan 1, 2026
In this Huberman Lab Essentials episode, my guest is Dr. Rhonda Patrick, PhD, a biomedical scientist and a leading health educator focused on nutrition, aging and general health. We discuss four key micronutrients that influence cellular stress responses, inflammation, detoxification and longevity, and how to increase your intake of each through diet or supplementation. We also cover deliberate cold and heat exposure, along with exercise, and how these tools support metabolic, cardiovascular and cognitive health as we age. Episode show notes: https://go.hubermanlab.com/tbklEg9 Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 *Huberman Lab* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter *Dr. Rhonda Patrick* Website: https://www.foundmyfitness.com Instagram: https://www.instagram.com/foundmyfitness Facebook: https://www.facebook.com/foundmyfitness X: https://x.com/foundmyfitness YouTube: https://www.youtube.com/user/FoundMyFitness *Timestamps* 00:00:00 Rhonda Patrick 00:00:20 Physical Challenges, Stress Response Pathways, Hormesis, Temperature 00:03:43 Tool: Sulforaphane & Detoxification, Cruciferous Vegetables, Moringa 00:06:19 Tool: Marine Omega-3s Fatty Acids, Fish Oil Supplements 00:08:16 Benefits of Fish Oil Supplementation, Longevity, Tool: Omega-3 Index 00:10:34 Omega-3s & Inflammation 00:13:14 Vitamin D; Health Benefits 00:15:44 Tool: Vitamin D Supplementation, Bloodwork 00:19:09 Tool: Magnesium, Dark Leafy Greens, Supplementation 00:21:23 Deliberate Cold Exposure, Mood & Dopamine 00:22:16 Cold Exposure to Enhance Mitochondria, Shivering, Browning Effect 00:26:40 Tool: High-Intensity Interval Training, Tabata Workout, Sauna, Memory 00:28:36 Sauna, Cardiovascular & Cognitive Heath; Tool: Sauna Duration & Frequency 00:34:10 Tool: Hot Bath; Acknowledgements #HubermanLab #Health #Longevity Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
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Defining Healthy Masculinity & How to Build It | Terry Real
Dec 29, 2025
Terry Real is a therapist and best-selling author expert on male emotional health and how men can build the skills for healthy relating to others: in relationships, work, friendships and to themselves. We discuss how mixed and ever-changing messages about what masculinity is are impacting the mental and physical health of men and boys. Terry explains how learning the skill of "relationality" leads to improvements in all aspects of boys' and men's lives and shares practical tools for how to do that. We also discuss the essential role of having a close male community to build confidence and self-esteem. This conversation offers actionable guidance for boys, men and women seeking to build healthier relationships with themselves and others. Episode show notes: https://go.hubermanlab.com/NqaGZF0 *Thank you to our sponsors* AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman David: https://davidprotein.com/huberman Function: https://functionhealth.com/huberman Waking Up: https://wakingup.com/huberman *Huberman Lab* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter *Terry Real* Website: https://terryreal.com Books: https://terryreal.com/books Relational Life Institute: https://relationallife.com Instagram: https://www.instagram.com/realterryreal YouTube: https://www.youtube.com/@realterryreal Facebook: https://www.facebook.com/TerryRealRLI Relationship Patterns Quiz: https://quiz.terryreal.com/quiz *Timestamps* 00:00:00 Terry Real 00:02:53 Men & Masculinity, Political vs Psychological Patriarchy, Feminism 00:07:39 Stoicism, Vulnerability, Traditional Masculinity, Emotions 00:10:50 Sponsors: BetterHelp & David 00:13:14 Masculinity Across Decades, Giving; Gratification vs Relational Joy 00:21:54 Healthy Emotional Expression, Connection & Vulnerability; Self-Esteem 00:31:17 Feeling Emotions, Tools: Asking For Help; Fights & “What Do You Need?” 00:35:10 Self-Esteem & Relationship Accountability; Criticism, Redefining Strength 00:40:47 Sponsor: AG1 00:42:32 Healthy Criticism, Tool: Women & Articulating Needs 00:50:21 Childlike Behavior, Wise Adult & Trauma, Tool: Relational Mindfulness 00:58:11 Tool: Responsible Distance Taking; Self-Interest; Relationship “Biosphere” 01:08:14 Alcohol, Men & Friends, Loneliness, Men’s Retreat 01:17:51 Fraternities, Men’s Groups, Tool: Relationship vs Individual Support 01:25:39 Sponsor: Function 01:27:27 Lack of Male Friends, Hiking, Community, Teaching Young Men 01:36:11 Cannabis, Alcohol, Young Men & Purpose, Flexibility & Manliness 01:40:40 Work, Life Purpose & Men; Skillful Warriors 01:45:01 Absent Fathers; Early Childhood & Proper Nurturing; Caretaking 01:53:24 Sponsor: Waking Up 01:54:47 Women & Speaking Relationally, Objectivity Battle 01:59:02 Addiction & Disconnection, 12-Step Meetings & Fellowship 02:08:04 Pornography, Internet, Intensity vs Intimacy; Optimization 02:11:57 Tool: Families & Hanging Out; Relational Joy; Relational Recovery 02:22:29 Giving Criticism, Tools: Make Requests; Feedback Wheel 02:28:21 Gratitude, Aging; Skillful Fighting in Relationship & Repair 02:34:17 Men & Self-Esteem, Mentors, Tool: Inner Dialogue without Harshness 02:44:00 Y Chromosome, Wholeness 02:48:00 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter #HubermanLab #Health #Masculinity Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
