Huberman Lab

Essentials: Using Hypnosis to Enhance Mental & Physical Health & Performance | Dr. David Spiegel

Andrew Huberman interviews Dr. David Spiegel about hypnosis as a state of highly focused attention that can enhance control over mind and body rather than diminish it. They discuss the underlying brain networks involved in hypnosis, including changes in the dorsal anterior cingulate cortex, dorsolateral prefrontal cortex, insula, and posterior cingulate cortex, and how these changes support dissociation, cognitive flexibility, and altered bodily control. The conversation covers clinical applications such as stress reduction, sleep, pain management, phobias, trauma and PTSD treatment, hypnotizability assessment, the eye‑roll test, the role of breathing, and how hypnotic-like states show up in performance, children, and group settings.

Nov 27, 2025

Female Hormone Health, PCOS, Endometriosis, Fertility & Breast Cancer | Dr. Thaïs Aliabadi

Andrew Huberman and obstetrician-gynecologist Dr. Thais Aliabadi discuss how PCOS and endometriosis-two leading causes of infertility-are massively underdiagnosed and frequently dismissed as "normal" women's issues. They explain diagnostic criteria, underlying biology such as hypothalamic-pituitary-ovarian axis disruption and insulin resistance, and treatment options including lifestyle, supplements, medications, and surgery. They also cover egg count testing, egg freezing, endometriosis pain management, perimenopause and menopause symptoms, breast cancer lifetime risk assessment, and the need for women to actively advocate for their own health within a flawed medical system.

Nov 24, 2025

Essentials: Science of Building Strong Social Bonds with Family, Friends & Romantic Partners

Andrew Huberman explains the biology and psychology of social bonding, covering neural circuits, neurochemicals, and hormones that govern how we form and maintain relationships. He describes social homeostasis circuits involving structures like the ACC, amygdala, hypothalamus, and dorsal raphe nucleus, and discusses how introversion and extroversion may relate to dopamine responses to social interaction. He also explores physiological synchrony, early caregiver-infant attachment, emotional versus cognitive empathy, the role of oxytocin, and what happens in the nervous system during breakups.

Nov 20, 2025

How to Speak Clearly & With Confidence | Matt Abrahams

Andrew Huberman interviews communication expert Matt Abrahams from Stanford Graduate School of Business about how to improve speaking and communication in public, online, and one-on-one contexts. They discuss why public speaking anxiety is so common, how to communicate more authentically, how to prepare and structure messages, and how to practice spontaneous speaking without memorizing scripts. The conversation includes specific tools for managing anxiety, reducing filler words, handling interruptions, using stories effectively, engaging different audiences, and building long-term communication skills through reflection and feedback.

Nov 17, 2025

Essentials: Breathing for Mental & Physical Health & Performance | Dr. Jack Feldman

Andrew Huberman and respiratory neuroscientist Dr. Jack Feldman discuss how breathing is generated and controlled by the brain, with emphasis on the pre-Bötzinger complex, the diaphragm, and the evolution of mammalian respiration. They explore physiological sighs, how breathing patterns influence emotional and cognitive states, rodent studies of slow breathing and fear, and potential mechanisms involving the vagus nerve, olfaction, and carbon dioxide regulation. In the latter part, they discuss magnesium threonate's effects on synaptic plasticity and cognitive aging, including animal and human data on learning, memory, and mild cognitive decline.

Nov 13, 2025

Essentials: Erasing Fears & Traumas Using Modern Neuroscience

Andrew Huberman explains the neuroscience of fear, trauma, and post-traumatic stress, detailing the brain and body circuits that generate and maintain these states. He describes how the autonomic nervous system, HPA axis, and amygdala-based threat circuitry interact with memory and prefrontal narrative systems to create adaptive and maladaptive fear responses. The episode reviews behavioral therapies, drug-assisted psychotherapies, physiological breathing protocols, lifestyle factors, and certain supplements that can help extinguish and replace fearful and traumatic memories.

Nov 6, 2025

Using Existing Drugs in New Ways to Treat & Cure Diseases of Brain & Body | Dr. David Fajgenbaum

Andrew Huberman interviews physician-scientist Dr. David Fagenbaum about how many existing FDA-approved drugs can be repurposed to effectively treat diseases beyond their original indications. Drawing on his near-fatal battle with Castleman disease and the work of his nonprofit Every Cure, Fagenbaum explains systemic blind spots in medicine, gives concrete examples of successful drug repurposing, and outlines how patients can better advocate for themselves and navigate disease-specific networks. They also discuss the role of AI in mapping drug-disease relationships at scale, the neuroscience of hope and tenacity, and how Fagenbaum's personal story shapes his mission to ensure that no one misses out on a helpful drug that already exists.

Nov 3, 2025

Essentials: The Biology of Slowing & Reversing Aging | Dr. David Sinclair

Andrew Huberman and Dr. David Sinclair discuss aging as a disease, the role of the epigenome and information loss in driving aging, and how these processes connect to visible signs of aging and age-related diseases. They explore how fasting, blood sugar control, growth hormone, amino acids like leucine, exercise, and compounds such as NMN influence key longevity pathways including sirtuins, mTOR, and NAD. The conversation also covers iron and senescent cells, biomarkers such as CRP and HbA1c, fertility and reproductive aging in animal models, and the broader concept that aspects of aging can potentially be slowed or partially reversed.

Oct 30, 2025

Improve Your Lymphatic System for Overall Health & Appearance

Andrew Huberman explains the structure and functions of the lymphatic system, how it interfaces with the blood circulatory system, and why it is essential for clearing cellular waste, supporting immunity, and maintaining healthy tissues. He explores how movement, breathing, sleep, and specific postures influence lymphatic and glymphatic (brain) clearance, and how impairments can contribute to issues like lymphedema, brain fog, and visible puffiness in the face. He also discusses links between exercise, cardiac lymphatic vessels, brain health, and how light exposure and gentle manual techniques can support lymphatic function and appearance.

Oct 27, 2025

How to Overcome Inner Resistance | Steven Pressfield

Andrew Huberman interviews author Stephen Pressfield about his concept of resistance, the difference between amateurs and professionals, and the daily habits and mindsets that support sustained creative work. They discuss Pressfield's military and physical training background, his writing process and use of the "muse," his experiences with failure and delayed success, and broader topics such as calling, addiction, social media, mortality, competition, and life trade-offs in pursuing one's craft.

Oct 20, 2025

Essentials: How Your Brain Functions & Interprets the World | Dr. David Berson

Andrew Huberman speaks with neuroscientist David Burson about how the nervous system creates perception, focusing on vision, color processing, circadian regulation, balance, and movement control. They explain how retinal circuits, melanopsin-containing ganglion cells, the vestibular system, cerebellum, midbrain, basal ganglia, and cortex interact to stabilize our view of the world and guide behavior. The conversation concludes with a striking example of cortical plasticity in a blind Braille reader whose visual cortex had been repurposed for touch.

Oct 16, 2025

Protect & Improve Your Hearing & Brain Health | Dr. Konstantina Stankovic

Andrew Huberman and Dr. Konstantina Stankovic discuss how the auditory system works from the ear to the brain, emphasizing its extraordinary sensitivity and importance for communication, emotion, and cognition. They cover causes and types of hearing loss, tinnitus, noise exposure thresholds, and practical strategies to protect hearing, including sound level limits, earplugs, and possibly magnesium intake. The conversation also explores links between hearing loss and dementia, cochlear implants, genetic and environmental contributors to hearing loss, inner ear regeneration research, and broader issues such as environmental noise pollution and sensory-driven brain plasticity.

Oct 13, 2025

Essentials: Time Perception, Memory & Focus

Andrew Huberman explains how different biological timing systems-from yearly and daily rhythms to 90-minute ultradian cycles-shape our perception of time, mood, energy, and performance. He describes how neuromodulators like dopamine, norepinephrine, and serotonin alter how fast or slow time feels in the moment and how we remember events later. He then connects these mechanisms to trauma, novelty, and habits, showing how deliberate routines and environmental variation can structure our days, influence memory, and support better focus.

Oct 9, 2025

How to Make Yourself Unbreakable | DJ Shipley

Retired Navy SEAL and former Tier 1 operator DJ Shipley discusses how he structures his days to protect and improve his mental, physical, and spiritual health after years of high-risk combat deployments and severe injuries. He details his rigid morning and evening routines, his strength and conditioning approach with coach Vernon Griffith, and how psychedelic-assisted therapy with Ibogaine and 5-MeO-DMT helped him confront depression, addiction to prescription meds, and suicidality. Throughout, he shares stories from his SEAL career, the toll of loss and survivor's guilt, and his current mission to help veterans, first responders, and civilians develop unbreakable mindsets and bodies.

Oct 6, 2025

Essentials: How Humans Select & Keep Romantic Partners in the Short & Long Term | Dr. David Buss

Andrew Huberman interviews evolutionary psychologist David Buss about how Darwin's theory of sexual selection explains human mate choice and the different criteria men and women use for short-term versus long-term relationships. They discuss universal and sex-differentiated mate preferences, deception in dating, jealousy and mate guarding, dark triad personalities, stalking, attachment styles, and how people assess mate value in themselves and others. Buss also describes his major books on human mating and sexual conflict.

Oct 2, 2025

DAVID SENRA: Daniel Ek, Spotify

Host David Senra speaks with Spotify founder Daniel Ek about optimizing life for impact rather than happiness, arguing that deep, sustained happiness is a trailing indicator of meaningful impact. Ek traces his journey from early financial success and subsequent depression to building Spotify as a long-term mission, emphasizing self-knowledge, founder archetypes, trust, creativity, and energy management. The conversation explores how he learns from other founders, delegates product decisions, focuses on problem-solving, and thinks about quality, longevity, and what it means to truly "live."

Sep 28, 2025

Essentials: Using Your Nervous System to Enhance Your Immune System

Andrew Huberman explains how the immune system works, outlining the three main defense layers: physical barriers like skin and mucus, the innate immune response, and the adaptive immune system that generates antibodies. He describes how sickness behavior arises via neural and blood-borne signals, then details specific nervous-system-based tools-sleep posture, a cyclic hyperventilation breathing protocol, mindset effects on dopamine, fascia-targeted electroacupuncture, and spirulina-that can reduce inflammation, support immune function, and potentially shorten illness duration.

Sep 25, 2025

Build Your Ideal Physique | Dr. Bret Contreras

Andrew Huberman interviews strength scientist and coach Brett Contreras about how to build an ideal physique through evidence-based resistance training. They cover training frequency, volume, and progressive overload, how to structure full-body and split routines, and how to specialize to bring up lagging muscle groups, with a major focus on glute development. They also discuss recovery genetics, long-term sustainability, injury prevention, glute and calf techniques, training across the lifespan including perimenopause, menopause, and pregnancy, and how to use body recomposition instead of extreme bulking and cutting.

Sep 22, 2025