Andrew Huberman

neurosciencehealthperformance

Neuroscientist and professor at Stanford School of Medicine. Host of the Huberman Lab podcast covering neuroscience, health optimization, and human performance.

Website @hubaboratorylab

Latest Episodes

Essentials: Using Light to Optimize Health

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In this Huberman Lab Essentials episode, Andrew Huberman explains how different wavelengths of light—including UVB, blue, and red/infrared light—affect the body through mechanisms involving the eyes, skin, and mitochondria. He discusses how proper light exposure can optimize sleep, mood, hormone levels (including testosterone and estrogen), immune function, and even offset age-related vision decline. Practical protocols are provided, including getting morning sunlight, minimizing nighttime light exposure, and using red light therapy strategically for skin health and cellular energy production.

Morning and daytime sunlight exposure (especially UVB) boosts testosterone, estrogen, immune function, and mood through skin and eye pathwaysRed and infrared light therapy can improve mitochondrial function, offset age-related vision loss, and enhance wound healing and skin healthMinimizing bright light exposure at night is critical for maintaining healthy melatonin levels, sleep quality, and overall hormonal balance

Feb 26, 2026

Restore Youthfulness & Vitality to the Aging Brain & Body | Dr. Tony Wyss-Coray

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Dr. Tony Wyss-Coray discusses his groundbreaking research on factors in young blood and exercised blood that can rejuvenate aging organs, particularly the brain. He explains how different organs age at different rates, how biological aging can be measured through blood protein profiles, and identifies specific periods of accelerated aging in humans. The conversation covers practical interventions including exercise, sunlight exposure, intermittent fasting, sleep, and social connection that increase youthful blood factors and restore vitality to the aging brain and body.

Different organs age at different rates within the same person, and measuring organ-specific aging through blood proteins can predict disease risk years before symptoms appearYoung blood contains specific proteins like Klotho and GDF11 that can rejuvenate aged tissues, and these same factors are naturally increased through exercise, sunlight exposure, fasting, and social connectionVitality and quality of life matter more than simply extending lifespan, with accelerated aging occurring at specific life stages around ages 44 and 60

Feb 23, 2026

Essentials: Optimize Your Exercise Program with Science-Based Tools | Jeff Cavaliere

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In this Huberman Lab Essentials episode, Jeff Cavaliere discusses the science-based foundations of effective exercise programming, covering how to structure weekly workouts, choose appropriate training splits, and optimize recovery based on individual goals and schedules. The conversation also addresses practical topics like proper warm-ups, dynamic stretching, injury prevention strategies (including grip and posture corrections), and simple nutrition approaches like the plate method for balanced eating without strict calorie counting. Jeff emphasizes actionable, evidence-based tools that anyone can apply to improve their fitness, physique, and overall health.

Training splits should be matched to your schedule and recovery capacity rather than following a one-size-fits-all approachGrip strength testing and dynamic stretching are practical tools for gauging recovery readiness and reducing injury riskThe plate method offers a simple, sustainable nutrition framework that avoids the burden of strict calorie counting

Feb 19, 2026

The Most Effective Weight Training, Cardio & Nutrition for Women | Dr. Lauren Colenso-Semple

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Dr. Lauren Colenso-Semple discusses evidence-based resistance training, cardiovascular exercise, and nutrition strategies specifically for women, explaining how training programs should and shouldn't differ from men's approaches. She covers program design including sets, reps, rest periods, training frequency, and addresses how menstrual cycles, menopause, hormonal contraception, and body composition differences factor into optimal training. Throughout the conversation, she debunks common myths about women's fitness—including misconceptions about fasting, cortisol, weight vests, and the fear of getting 'too bulky'—while emphasizing that women can and should train with similar intensity and principles as men.

Women and men benefit from largely the same resistance training principles, with differences being more about individual variation than sex-based programmingMenstrual cycle phase has minimal practical impact on training performance for most women, and consistency matters more than cycle-syncing workoutsSlow progressive overload and adequate protein intake are the most critical factors for women's body composition goals, while fasting and extreme cardio approaches are often counterproductive

Feb 16, 2026

Essentials: The Science of Love, Desire & Attachment

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In this episode, Andrew Huberman explores the science behind desire, love, and attachment, explaining how childhood attachment styles (secure, anxious-avoidant, anxious-ambivalent, and disorganized) shape adult romantic relationships through autonomic nervous system patterns. He discusses the neural circuits underlying empathy, the role of positive delusions in sustaining relationships, and how romantic partnerships serve as vehicles for self-expansion and identity shaping. The episode also covers the biological underpinnings of libido, including the roles of testosterone, estrogen, and dopamine, along with evidence-based supplements like maca root and Tongkat Ali that may support healthy desire.

Childhood attachment styles map onto autonomic nervous system arousal patterns that persist into adult relationshipsHealthy long-term relationships depend on positive delusions and mutual self-expansion rather than just accurate perception of a partnerLibido is driven by dopamine more than sex hormones alone, and supplements like maca root and Tongkat Ali may support desire through hormonal and neurochemical pathways

Feb 12, 2026

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