Andrew D. Huberman

“Need”- is typically determined by the level and duration of daytime sleepiness.

Getting a lot of questions about sleep needs. Most people need 7-8 hours. Most kids need 8-10. Some adults, however, do just fine on 5 hours (consistently). There are also data showing that positive anticipation of next day events improves depth of sleep & shortens sleep need.

The human data on the anterior mid-Cingulate cortex are pretty spectacular: engaged in effort estimation, activated by leaning into meaningful challenges of various kinds, correlated with “super-aging” & on and on. All support doing what I call the SBS Protocol. Sucks but Safe.

New Huberman Lab Essentials episode (36min long, with emphasis on Key Protocols) all about Mastering Stress: Acute, Medium & Long Term Stress. Linked to all formats, zero-cost per always, here:
https://www.hubermanlab.com/episode/essentials-tools-for-managing-stress-anxiety

Ultrasound based stimulation is also turning out to be very interesting. And yes, transcranial magnetic as well. All of these ultimately manipulate the electrical activity of neurons to generate circuit changes.

Brain plasticity exists through the lifespan, but as we get older, the stimulus for plasticity needs to be greater & greater. You can change the neurochemical milieu but technologies that leverage electrical stimulation are the big guns for rapid & massive brain changes.

2025 looking like year of the anterior mid-cingulate cortex. Or “do it *because* it sucks” (but will grow you/keep your cognition intact). Be smart however. Don’t damage yourself in the process. It’s in Men’s Fitness but data on aMCC are from men & women.

https://www.mensfitness.com/news/andrew-huberman-exercise-mental-toughness

https://www.hubermanlab.com/episode/dr-becky-kennedy-overcoming-guilt-building-tenacity-in-kids-adults

Talking to kids about hard realities. It’s the lack of info & coherence btwn emotion & facts that puts them in “open loop” distress. Tell them the truth. The human brain craves a coherent story.
Dr Becky Kennedy on Huberman Lab podcast out now

Sprints* (not necessarily running but could be if you can run without getting injured). Some people prefer to do these swimming or rowing or biking etc.

Exercise improves brain function & health by at least 8 direct mechanisms.
Include these weekly to capture all 8:

1) TUT (time under tension) 50-90sec+/set resistance training
2) Max HR work
3) Sprints*
3) Slow, controlled landing post jumps
4) Zone 2
5) “Sucks but safe”

Even people that prefer to stay up late and sleep in a bit experience improved health if they become early risers. This has been documented many times over. But telling people to wake up earlier is like telling people to change the way they speak. They don’t like it. So it becomes a question of preference in some sense. And of course, the degree of health benefit to waking up early is too nuanced to resolve in a single measure. But locking the clock is clearly the thing to do so no matter what & I think that should be done. I’ve been chiming in where it matters. Will continue to do so. Explaining my logic here.

The data clearly say:
1) Locking the clock is better than shifting it forward & back.
2) Locking to standard time is best if you’re truly thinking about health.
(& morning people love this)
3) Locking to DST is favored by late risers.
Don’t expect consensus on 2 & 3.
1= YES.

I’m also seeing a lot of extreme goodness out here in LA. All around you see firefighters, paramedics, police, hospitals, relief centers for people & animals all working extremely hard & citizens helping each other out. Goodness can prevail.

People are lighting fires in otherwise non-burning urban areas of LA. Saw this happen first hand at 302 Pico in Santa Monica. Called it in & fire dept & police responded. Stay safe and call in any activity ASAP. We don’t need more flames out here.

Here's the latest Huberman Lab episode: How to Use Exercise to Improve Your Brain’s Health, Longevity & Performance.

This Huberman Lab episode is available in full on X, YouTube and all podcast platforms.

(0:00) Exercise, Brain Health & Performance; Protocols Book
(4:03) Sponsors: BetterHelp & Helix Sleep
(6:55) Brain Health, Cardiovascular & Resistance Training
(11:51) Exercise & Positive Impact on Brain Performance; Arousal
(18:20) Learning & Arousal
(23:18) Sponsors: AG1 & David
(26:01) Exercise & Acute Learning
(29:16) Tool: High-Intensity Training & Cognitive Flexibility; Over-Training
(33:32) Long-Term Brain Health; Tool: Exercise “Snacks”, Cognitive Performance
(36:57) Exercise, Brain & Body Energy, Adrenaline, Norepinephrine
(44:08) Adrenal “Burnout”?; Exercise to Increase Energy, Adrenaline
(48:20) Tool: Core, Compound Movements; Mind-Body Connection
(53:58) Sponsor: Function
(55:45) Bones, Osteocalcin, BDNF & Hippocampus; Tool: Jump Training
(1:01:30) Exercise, Fuel, Multifactorial Pathways; BDNF & Activity
(1:05:06) Lactate, Astrocytes & Brain Function; VEGF & Brain Health
(1:11:17) Tools: Zone 2, High-Intensity Training, Time Under Tension Training
(1:19:54) Sponsor: Maui Nui
(1:21:37) Tools: Time Under Tension; Explosive Jumping, Eccentric Control Training
(1:25:30) Injury & Exercise, Illness
(1:28:09) Sleep; Injury, Sleep-Deprivation & Exercise
(1:33:51) SuperAgers, Anterior Mid-Cingulate Cortex, Grit & Persistence
(1:42:04) Tool: Embrace Challenges; Deliberate Cold Exposure, Rope Flow
(1:47:39) Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Includes paid partnerships.

Just learned that “select” Huberman Lab podcasts are being used as public health reminders about substance use at raves.

Suggestion: get morning sunlight in your eyes. It provides an outsized positive impact on for your wake-sleep cycles, mental health, and physical health.
If it’s dark where you live, consider using a 10K lux light (I have no affiliations to any; shop for price).

These 30 min Essentials episodes are intended to capture the key actionable takeaways from full length episodes, and include the mechanistic logic behind each protocol.

New Huberman Lab Essentials (30min) episode out now: How to Access the Instructive (Direct) & Permissive (Indirect) Rules of Neuroplasticity to Enhance Learning & Creativity. A Practical, Protocols Focused Episode. All formats linked here: https://www.hubermanlab.com/episode/essentials-optimize-your-learning-creativity-with-science-based-tools

When you realize that most all of the research showing benefits of some compound on learning involve increasing (nor) epinephrine immediately AFTER the encoding (information exposure) step, you’ll rethink when to consume caffeine or stimulants in order to focus & learn better.

Tim Ferriss ends each year with a practice called a PYR, or Past Year Review. I’ll make sure to do my own Past Year Review in the next few days.

Full episode with Tim
https://www.hubermanlab.com/episode/tim-ferriss-how-to-learn-better-and-create-your-best-future

And for the 10 min version (also zero cost, downloadable, all formats etc). This is the link.

https://hubermanlab.lnk.to/10-min-nsdr

For 20 min downloadable zero cost NSDR (you can select format to Spotify, YTube etc.)

https://hubermanlab.lnk.to/20-min-nsdr

There are lots of different versions of NSDR now available on YouTube in different voices. For instance, some people prefer a woman’s voice. Search for and try a couple and see what you like. I have a kit of them that I rotate back-and-forth between. I’ve been doing NSDR since 2017 and find that it’s a remarkable tool, especially if you’re somebody who works very long hours or who has trouble perfecting their sleep. The data on sleep recovery are starting to emerge and are really striking; one idea ideas to do it first thing if you wake up in the morning and you don’t feel rested enough to get into the day. Try it for 20 minutes and see how you emerge. Even if you can’t fall back asleep.

And note that NSDR is not “a nap” it’s a distinct plane of consciousness where you are awake, deeply relaxed and no, it’s not meditation either. And yes, NSDR is similar to Yoga Nidra— but different in the forms studied in laboratories (NSDR is sans intentions, spiritual language, etc.)

Many people have trouble falling asleep or back asleep after waking in the middle of the night. NSDR (Non-Sleep-Deep-Rest) teaches you how to deliberately relax into sleep-states. It also can (partially) offset sleep deprivation (if done any time). (Links to 0 cost NSDRs below).

New Huberman Lab Essentials episode out now on the Science & Implementation of Neuroplasticity aka brain changes (motor skill, cognitive & perceptual).
37min duration.

https://www.hubermanlab.com/episode/essentials-how-to-learn-faster-by-using-failures-movement-balance

For a data driven conversation about what really shifts the internal needle on our default levels of happiness. So much of what the data on happiness (and motivation) say is counterintuitive. Thank you Laurie Santos for your incredible work and teaching!

New Huberman Lab podcast out now:
The Science & Practice of Happiness w/Laurie Santos of Yale University
•Hedonic Adaptation
•Negative Imagery >Positive Thinking (?)
•Delight As A Powerful Practice
•Creating Time Wealth
•Sustainably Managing Dopamine Cycles

https://www.hubermanlab.com/episode/dr-laurie-santos-how-to-achieve-true-happiness-using-science-based-protocols

Negative visualization of bad/default outcomes really does lead to stronger motivation to get difficult things done, and according to the research on happiness, also greater levels of default joy. Counterintuitive until you understand hedonic adaptation.

https://www.hubermanlab.com/episode/dr-laurie-santos-how-to-achieve-true-happiness-using-science-based-protocols

Fast overcome jet lag tool:

For days 1-2 after you land:
Avoid bright sunlight in your eyes *at the time corresponding to sunrise in your origin location.* After 2 days no problem.

Eat on the local schedule. If you normally fast or IF, fine skip meal times locally.

Great health is, in large part, linked to choices re what and how much we eat, exercise & sleep, sunlight and internal stress management. All of are these reciprocally related to vigor and self respect.

We should (and can) be the healthiest country in the world.

And yes, BDNF and other longer term mechanisms are involved but it’s striking how much of the exercise and the brain health data can be directly linked to good ol catecholamine (adrenaline, noradren., dopamine) increases.

Adrenaline from your adrenals & norepinephrine released from your brain(stem) alter frontal & hippocampal circuits to facilitate learning & memory. This explains most of the “cognitive enhancing” effects of stimulants, exercise & even HRT b/c all promote (nor)adrenaline release.

New Huberman Lab Essentials (30min) episode on science supported tools to improve focus ability out now. Full episodes still out every Monday.

https://www.hubermanlab.com/episode/essentials-how-to-focus-to-change-your-brain

Nearly 90% of U.S. adults consume caffeine daily.

Research shows clear benefits for attention, focus, and athletic performance when used right.

Just posted our Neural Network newsletter on how to use caffeine for mental and physical performance.

https://www.hubermanlab.com/newsletter/use-caffeine-for-mental-physical-performance

New Huberman Lab podcast out now:
BUILD YOUR LIFE BY CURIOSITY & FOCUS
w/Bernardo Huberman
•How to Ask Big Questions
•Relativity, Chaos, Quantum Computing
•Comfort vs Mission
•Chasing Big Goals
•Meditation, Faith, Culture
•Honoring & Violating Tradition

https://www.hubermanlab.com/episode/dr-bernardo-huberman-how-to-use-curiosity-focus-to-create-a-joyful-meaningful-life

New Huberman Lab podcast out now: HOW TO IMPROVE YOUR MOBILITY, POSTURE & FLEXIBILITY w/Dr Kelly Starrett
•Best Warmups
•Most Effective Stretches
•Healing Injuries
•Correct Imbalances
•Accelerate Recovery
•Pelvic Floor: Men & Women

https://www.hubermanlab.com/episode/dr-kelly-starrett-how-to-improve-your-mobility-posture-flexibility

Are you happy with your life or in your life or both? A lot of people don’t know the difference, or care to think about it. My guest on the HLP (episode coming soon) explains the research showing that paying careful attention to both is key & helps you avoid regret traps.

The tools in this (30min) episode of Huberman Lab Essentials: How to Defeat Jet Lag, Shift Work & Sleeplessness work great if you want to be a morning person, if traveling, of course, or you just want to change your schedule, fast.

https://youtu.be/In9Bq4EJMZw?feature=shared

Here is Dr. Shanna Swan one of the worlds leading researchers on endocrine disruptors, explaining why you don’t want to heat up food or drink in plastic, includes microwaving but also bottled water just left in a car. Keep in mind this is based on her federally funded research.

Thanks to Morgan this was an amazing conversation. Regardless of your current level of wealth or ambition, it will likely reframe some important things regarding the pursuit of success and wealth. Grounded in the modern understanding of the biology and psychology of motivation.

New Huberman Lab podcast out now: PSYCHOLOGY of MONEY & HAPPINESS w/ Morgan Housel
•Healthy Vs. Envy Pursuit & Spending
•Habits, Cynicism & Goals
•Varying Timescales of Dopamine Reward
•Motivation & Hedonic Reset
•Effort-Reward, Money & Happiness

https://www.hubermanlab.com/episode/morgan-housel-understand-apply-the-psychology-of-money-to-gain-greater-happiness

The data say that venting yes makes social bonds stronger, but also both parties much more unhappy & amplifies negative emotions. Basically counterproductive.
Ethan Kross on Huberman Lab podcast:

A short tutorial re your pineal gland, the several roles of melatonin including tissue repair and blood glucose regulation, and how you can regulate melatonin with light & temperature.

Wondering if it’s still a good idea to start a podcast? Yes. Especially if you have expertise in a particular area that you focus on or weave into your content. I’m excited for the next generation of health, science and tech podcasters. It’s fertile soil.