Andrew D. Huberman, Ph.D.
@hubermanlab.com
Professor of Neurobiology & Ophthalmology at Stanford Medicine • Host of the Huberman Lab podcast • Focused on science & health research & public education
To those who say they can't focus: you can scroll 60+ min = you can focus. It's because you have a strategy to anchor your focus. The strategy is "find the content engaging enough to comment on or share." To focus & learn you have to actively search as you read, watch, listen…
January 8, 2026 at 12:57 AM
To those who say they can't focus: you can scroll 60+ min = you can focus. It's because you have a strategy to anchor your focus. The strategy is "find the content engaging enough to comment on or share." To focus & learn you have to actively search as you read, watch, listen…
When (world-class choreographer) Twyla Tharp was on my podcast, we didn't cover what she said offline, but it's vital: People who are really, really good at one thing are often good at many adjacent things. To become world-class, they (you perhaps) must only do the one thing.
January 7, 2026 at 8:01 PM
When (world-class choreographer) Twyla Tharp was on my podcast, we didn't cover what she said offline, but it's vital: People who are really, really good at one thing are often good at many adjacent things. To become world-class, they (you perhaps) must only do the one thing.
Get morning daylight in your eyes. I wish I'd called it daylight and not sunlight because any time there are clouds people say "there's no sun here." Compare how bright it is on an overcast morning with at night. There's lots of daylight! Do this every day, especially on overcast days.
January 7, 2026 at 12:59 AM
Get morning daylight in your eyes. I wish I'd called it daylight and not sunlight because any time there are clouds people say "there's no sun here." Compare how bright it is on an overcast morning with at night. There's lots of daylight! Do this every day, especially on overcast days.
After a few years of tending to your sleep and eating well, exercising regularly, minimizing or eliminating alcohol, it becomes second nature. People would have you think that it's going to consume your life, but it opens up time and energy for all sorts of things that bring meaning.
November 27, 2025 at 1:00 AM
After a few years of tending to your sleep and eating well, exercising regularly, minimizing or eliminating alcohol, it becomes second nature. People would have you think that it's going to consume your life, but it opens up time and energy for all sorts of things that bring meaning.
Forget "getting dopamine."
You're spending it.
Spend wisely.
You're spending it.
Spend wisely.
November 26, 2025 at 10:37 PM
Forget "getting dopamine."
You're spending it.
Spend wisely.
You're spending it.
Spend wisely.
Reposted by Andrew D. Huberman, Ph.D.
I really enjoyed having this conversation with Andrew Huberman @hubermanlab.com and I hope y'all find it interesting: youtu.be/tb6ApBIXr1k?...
How Your Thoughts Are Built & How You Can Shape Them | Dr. Jennifer Groh
YouTube video by Andrew Huberman
youtu.be
November 11, 2025 at 3:32 PM
I really enjoyed having this conversation with Andrew Huberman @hubermanlab.com and I hope y'all find it interesting: youtu.be/tb6ApBIXr1k?...
The things you need to do for your health every day—well, you generally need to be told to do them every day until you're doing them every day. Bright light mornings and dim dark nights set the stage for health. What you do in the first and last hour of the day is so key.
October 31, 2025 at 12:28 AM
The things you need to do for your health every day—well, you generally need to be told to do them every day until you're doing them every day. Bright light mornings and dim dark nights set the stage for health. What you do in the first and last hour of the day is so key.
New Huberman Lab Essentials episode out now: 30 minutes, key takeaways only. go.hubermanlab.com/ALPrQVS
Essentials: The Science of Gratitude & How to Build a Gratitude Practice
Discover the science-backed gratitude practice Dr. Huberman recommends to reduce anxiety, increase motivation, and improve overall well-being.
www.hubermanlab.com
October 23, 2025 at 7:49 PM
New Huberman Lab Essentials episode out now: 30 minutes, key takeaways only. go.hubermanlab.com/ALPrQVS
Compartmentalization gets a bad rap. But to be productive, to be present to people, to get anything worthwhile done… we have to learn to compartmentalize.
September 24, 2025 at 8:02 AM
Compartmentalization gets a bad rap. But to be productive, to be present to people, to get anything worthwhile done… we have to learn to compartmentalize.
I hosted Dr. Jay Bhattacharya, the new director of the National Institutes of Health (NIH) on the Huberman Lab podcast and we recorded for nearly five hours. No topic was left unturned! You can expect it to be out in about two weeks.
May 29, 2025 at 9:35 PM
I hosted Dr. Jay Bhattacharya, the new director of the National Institutes of Health (NIH) on the Huberman Lab podcast and we recorded for nearly five hours. No topic was left unturned! You can expect it to be out in about two weeks.
New Huberman Lab Essentials episode out now: 30 minutes, key takeaways only. go.hubermanlab.com/FYmmr1L
Essentials: Protocols to Improve Vision & Eyesight
Explore how vision works and apply science-based tools to enhance focus, sleep, and long-term eye health using neuroscience-backed insights.
www.hubermanlab.com
April 24, 2025 at 1:48 PM
New Huberman Lab Essentials episode out now: 30 minutes, key takeaways only. go.hubermanlab.com/FYmmr1L
New Huberman Lab Essentials episode out now: 30 minutes, key takeaways only. go.hubermanlab.com/PH5df16
Essentials: How to Build Endurance
Build endurance with science-backed protocols targeting steady-state, muscular, and high-intensity training.
www.hubermanlab.com
April 17, 2025 at 2:41 PM
New Huberman Lab Essentials episode out now: 30 minutes, key takeaways only. go.hubermanlab.com/PH5df16
If you wake up in the middle of the night and you’re more alert than you want to be because you want to fall back asleep, try some long exhales through your mouth. This slows your heart rate. It’s a hardwired circuit that works the first time and every time.
April 16, 2025 at 2:14 PM
If you wake up in the middle of the night and you’re more alert than you want to be because you want to fall back asleep, try some long exhales through your mouth. This slows your heart rate. It’s a hardwired circuit that works the first time and every time.
Hard things made easy by hard work over time are the things to focus on. That process captures the healthy dynamics of dopamine circuits and displaces your time and attention from the no- or low-effort reward traps that exist everywhere. We still need rest, but the formula never fails.
April 14, 2025 at 2:13 PM
Hard things made easy by hard work over time are the things to focus on. That process captures the healthy dynamics of dopamine circuits and displaces your time and attention from the no- or low-effort reward traps that exist everywhere. We still need rest, but the formula never fails.
New Huberman Lab Essentials episode out now: 30 minutes, key takeaways only. go.hubermanlab.com/sPY0glv
Essentials: Build Muscle Size, Increase Strength & Improve Recovery
Build muscle and strength using science-based tools. Learn training protocols, recovery tips, and nutrition for healthy aging and peak performance.
www.hubermanlab.com
April 10, 2025 at 1:49 PM
New Huberman Lab Essentials episode out now: 30 minutes, key takeaways only. go.hubermanlab.com/sPY0glv
Focus harder on builds. Pivot faster out of nonsense.
April 7, 2025 at 2:11 PM
Focus harder on builds. Pivot faster out of nonsense.
Your perception and reality are not always aligned.
April 6, 2025 at 6:40 PM
Your perception and reality are not always aligned.
New Huberman Lab Essentials episode out now: 30 minutes, key takeaways only. go.hubermanlab.com/7L1cxrW
Essentials: Lose Fat With Science-Based Tools
Discover how the nervous system influences fat loss. Learn about behaviors, supplements, and exercises to boost metabolism and improve body composition.
www.hubermanlab.com
April 3, 2025 at 4:38 PM
New Huberman Lab Essentials episode out now: 30 minutes, key takeaways only. go.hubermanlab.com/7L1cxrW
The best health protocols allow you to lean into life harder and longer. Yes, there is some discipline involved, but it’s always about having more energy, focus and vitality for the meaningful work and relationships in your life—and deeper, more gratifying bouts of relaxation.
April 2, 2025 at 2:11 PM
The best health protocols allow you to lean into life harder and longer. Yes, there is some discipline involved, but it’s always about having more energy, focus and vitality for the meaningful work and relationships in your life—and deeper, more gratifying bouts of relaxation.
You asked, and we heard: Announcing short-wavelength light-blocking contact lenses from ROKA: roka.com/pages/windd...
PMID: 412025
PMID: 412025
April 2, 2025 at 3:59 AM
You asked, and we heard: Announcing short-wavelength light-blocking contact lenses from ROKA: roka.com/pages/windd...
PMID: 412025
PMID: 412025
All mental and physical ailments are substantially relieved by a regular circadian rhythm. Bright mornings and days with a lot of movement, focused work and learning, and hydration. Mellow nights and a dark room while sleeping. Repeat. If you’re up late, make it fun.
April 1, 2025 at 2:16 PM
All mental and physical ailments are substantially relieved by a regular circadian rhythm. Bright mornings and days with a lot of movement, focused work and learning, and hydration. Mellow nights and a dark room while sleeping. Repeat. If you’re up late, make it fun.
Many of my academic colleagues (MDs and/or PhDs) have become substantially healthier in recent years through lifestyle changes. Many are beginning to apply metabolic health hypotheses in their work and are discussing diseases differently now. Exciting!
March 31, 2025 at 9:44 PM
Many of my academic colleagues (MDs and/or PhDs) have become substantially healthier in recent years through lifestyle changes. Many are beginning to apply metabolic health hypotheses in their work and are discussing diseases differently now. Exciting!
Do things that energize you, and avoid things and people that activate you. You’ll get more done and have more genuine leisure time than you ever imagined.
March 31, 2025 at 8:30 PM
Do things that energize you, and avoid things and people that activate you. You’ll get more done and have more genuine leisure time than you ever imagined.
People used to say "it takes 28 days to form a new habit." The reality is that neural circuits can rewire in one trial (e.g., psychological trauma) or 10,000 trials/reps.
March 30, 2025 at 6:52 PM
People used to say "it takes 28 days to form a new habit." The reality is that neural circuits can rewire in one trial (e.g., psychological trauma) or 10,000 trials/reps.
Morning and evening sunlight viewing is the best “improve daytime wakefulness and nighttime sleep” habit for the time spent (about 5–20 minutes, and you can do other things during it). Overcast? Still sunlight. Make it nonnegotiable. (Brought to you by Big Sun.)
March 26, 2025 at 2:14 PM
Morning and evening sunlight viewing is the best “improve daytime wakefulness and nighttime sleep” habit for the time spent (about 5–20 minutes, and you can do other things during it). Overcast? Still sunlight. Make it nonnegotiable. (Brought to you by Big Sun.)