“Use the body to control the mind.”
— Dr. Andrew Huberman
Andrew Huberman, PhD (@hubermanlab), is a neuroscientist and tenured professor in the Department of Neurobiology at Stanford University’s School of Medicine. He has made numerous important contributions to the fields of brain development, brain function, and neural plasticity. Andrew is a McKnight Foundation and Pew Foundation fellow and recipient of the 2017 Cogan Award for his discoveries in the study of vision. Work from the Huberman Laboratory at Stanford Medicine has been consistently published in top journals including Nature, Science, and Cell.
Andrew is host of the Huberman Lab podcast, which he launched in January of this year. The show aims to help viewers and listeners improve their health with science and science-based tools. New episodes air every Monday on YouTube and all podcast platforms.
Please enjoy!
Listen to the episode on Apple Podcasts, Spotify, Overcast, Stitcher, Castbox, Google Podcasts, or on your favorite podcast platform.
Brought to you by Athletic Greens all-in-one nutritional supplement, Theragun percussive muscle therapy devices, and Helix Sleep premium mattresses. More on all three below.
This episode is brought to you by Helix Sleep! Helix was selected as the #1 overall mattress of 2020 by GQ magazine, Wired, Apartment Therapy, and many others. With Helix, there’s a specific mattress to meet each and every body’s unique comfort needs. Just take their quiz—only two minutes to complete—that matches your body type and sleep preferences to the perfect mattress for you. They have a 10-year warranty, and you get to try it out for a hundred nights, risk free. They’ll even pick it up from you if you don’t love it. And now, to my dear listeners, Helix is offering up to 200 dollars off all mattress orders plus two free pillows at HelixSleep.com/Tim.
This episode is brought to you by Theragun! Theragun is my go-to solution for recovery and restoration. It’s a famous, handheld percussive therapy device that releases your deepest muscle tension. I own two Theraguns, and my girlfriend and I use them every day after workouts and before bed. The all-new Gen 4 Theragun is easy to use and has a proprietary brushless motor that’s surprisingly quiet—about as quiet as an electric toothbrush.
Go to Theragun.com/Tim right now and get your Gen 4 Theragun today, starting at only $199.
This episode is brought to you by Athletic Greens. I get asked all the time, “If you could only use one supplement, what would it be?” My answer is usually Athletic Greens, my all-in-one nutritional insurance. I recommended it in The 4-Hour Body in 2010 and did not get paid to do so. I do my best with nutrient-dense meals, of course, but AG further covers my bases with vitamins, minerals, and whole-food-sourced micronutrients that support gut health and the immune system.
Right now, Athletic Greens is offering you their Vitamin D Liquid Formula free with your first subscription purchase—a vital nutrient for a strong immune system and strong bones. Visit AthleticGreens.com/Tim to claim this special offer today and receive the free Vitamin D Liquid Formula (and five free travel packs) with your first subscription purchase! That’s up to a one-year supply of Vitamin D as added value when you try their delicious and comprehensive all-in-one daily greens product.
What was your favorite quote or lesson from this episode? Please let me know in the comments.
SCROLL BELOW FOR LINKS AND SHOW NOTES…
Want to hear an episode with someone else who casually enjoys the thrill of a cage-free shark adventure? Lend an ear to my conversation with TOMS Shoes founder Blake Mycoskie in which we discussed serial entrepreneurship, his own pattern disruption with the Hoffman Process, a public service announcement for the psychedelically curious, the relationship dynamics of conscious uncoupling, and much more.
SELECTED LINKS FROM THE EPISODE
- Connect with Dr. Andrew Huberman:
Website | Twitter | YouTube | Instagram
- The Huberman Lab Podcast
- Vision and Breathing May Be the Secrets to Surviving 2020 | Scientific American
- Practice: Broaden Your Vision | Music, Mind, and Movement
- Belladonna: Remedy with a Dark Past | Healthline
- 2-Minute Neuroscience: Suprachiasmatic Nucleus | Neuroscientifically Challenged
- The Actual Science of Blue Light | Andrew Huberman, Instagram
- The Biology and “How to” of Using Light to Trigger or Reduce Depression and the Blue Light Myth | Andrew Huberman, Instagram
- The Unique Results of Jump Rope Training | Crossrope
- Cortisol | Hormone Health Network
- 10 Best Ways to Increase Dopamine Levels Naturally | Healthline
- Correspondence of Plasma and Salivary Cortisol Patterns in Women with Breast Cancer | Neuroendocrinology
- Master Your Sleep and Be More Alert When Awake | Huberman Lab Podcast #2
- How Zeitgeber Time Signals Reset Sleep, Internal Clock | Verywell Health
- Light Affects Mood and Learning through Distinct Retina-Brain Pathways | Cell
- Bright Light behind the Knees Is Just Bright Light behind the Knees | GNN
- Melanopsin | Wikipedia
- Find Your Temperature Minimum to Defeat Jetlag, Shift Work, and Sleeplessness | Huberman Lab Podcast #4
- Artograph LightPad 930 LX | Amazon
- Direct Effect of Melatonin on Syrian Hamster Testes: Melatonin Subtype 1a Receptors, Inhibition of Androgen Production, and Interaction with the Local Corticotropin-Releasing Hormone System | Endocrinology
- 8 Consequences of Taking Melatonin Every Night You Might Not Be Aware Of | Bustle
- Jarrow Formulas MagMind with Magnesium L-Threonate Supplements | Amazon
- Thorne Research Amino Acid L-Theanine Supplements | Amazon
- Swanson Apigenin Prostate Health Supplements | Amazon
- Thorne Research Magnesium Bisglycinate Powder | Amazon
- The Health Benefits of Phosphatidylserine | Verywell Mind
- 12 Proven Health Benefits of Ashwagandha | Healthline
- Using Cortisol and Adrenaline to Boost Our Energy and Immune System Function | Huberman Lab Podcast #18
- I Tried Yoga Nidra, and It Was as Restorative as a 4-Hour Nap | Byrdie
- Digital Hypnosis | Reveri
- Using Science to Optimize Sleep, Learning, and Metabolism | Huberman Lab Podcast #3
- Kamini Desai Yoga Nidra App
- Yoga Nidra: A Guided Meditation Experience Led by Liam Gillen | Amrit Yoga Institute
- Replay of Learned Neural Firing Sequences during Rest in Human Motor Cortex | Cell Reports
- Reduce Anxiety and Stress with the Physiological Sigh | Huberman Lab Quantal Clip
- Heart Rate Variability: A New Way to Track Well-Being | Harvard Health
- Medical Hypnosis | Stanford Health Care
- How to Know if You Can be Hypnotized with Andrew Huberman | JRE Clips
- How to Do the Spiegel Eye Roll Hypnosis Test | World’s Fastest Hypnotist
- Brain Activity and Functional Connectivity Associated with Hypnosis | Cerebral Cortex
- MDMA-Assisted Psychotherapy | MAPS
- The World’s Largest Psychedelic Research Center | The Tim Ferriss Show #385
- The Molecule of More: How a Single Chemical in Your Brain Drives Love, Sex, and Creativity — And Will Determine the Fate of the Human Race by Daniel Z. Lieberman and Michael E. Long | Amazon
- Dopamine Nation: Finding Balance in the Age of Indulgence by Anna Lembke, MD | Amazon
- The Social Dilemma | Netflix
- Dopamine vs. Serotonin: Depression, Digestion, Sleep, and More | Healthline
- This Is Your Mind on Plants by Michael Pollan | Amazon
- Michael Pollan — This Is Your Mind on Plants | The Tim Ferriss Show #520
- Neuralink
- Isla Vista, CA | Niche
- Danny Way: Great Wall of China Jump | X Games
- The 4-Hour Workweek: Escape 9-5, Live Anywhere, and Join the New Rich by Timothy Ferriss | Amazon
- The 4-Hour Body: An Uncommon Guide to Rapid Fat Loss, Incredible Sex, and Becoming Superhuman by Timothy Ferriss | Amazon
- Rancid
- What Is a Leave of Absence from College? | ThoughtCo
- 3 Iconic San Francisco Spots That Shaped Skateboarding History | 7×7 Bay Area
- Wherever You Go There You Are by Jon Kabat-Zinn | Amazon
- Thorne Research Super EPA Supplements | Amazon
- What is the Hoffman Process? | Hoffman Institute Foundation
- Blake Mycoskie — TOMS, The Hoffman Process, Conscious Uncoupling, and Psychedelics | The Tim Ferriss Show #446
- Dog Aging Project Takes Veterinary Research in New Direction | VIN
- Dr. Peter Attia on Longevity Drugs, Alzheimer’s Disease, and the 3 Most Important Levers to Pull | The Tim Ferriss Show #517
- My Life Extension Pilgrimage to Easter Island | The Tim Ferriss Show #193
- It’s Time to Change Your Relationship to Fear | Outside
- 6 Foods That May Block DHT and Fight Hair Loss | Healthline
- Suspended Olympic Runner Blames Pork Burrito For Failing Steroid Drug Test | IFLScience
- Nandrolone | PubChem
- IAAF Official Scoffs at ‘Narcolepsy Epidemic’ | CBC Sports
- Propecia (Finasteride) Uses, Dosage, Side Effects, Interactions, Warning | RxList
- The Extraordinary Case of the Guevedoces | BBC News
- Ben Barres (1954–2017) | Nature
- Testosterone: What It Is and How It Affects Your Health | Healthline
- Solaray Tongkat Ali Root Supplements | Amazon
- Sex Hormone-Binding Globulin | Wikipedia
- Albumin | Wikipedia
- Barlowe’s Herbal Elixirs Fadogia Agrestis Extract Supplements | Amazon
- Human Chorionic Gonadotropin | Wikipedia
- Luteinizing Hormone (LH) | Hormone Health Network
- Testosterone Cypionate | Healthline
- Estrogen | Hormone Health Network
- Growth Hormone | You and Your Hormones from the Society for Endocrinology
- Aromatase Inhibitors | Wikipedia
- Post Cycle Therapy: The Most Effective Way To Restore Hormones | Men’s Journal
- Secretagogue | Wikipedia
- Catabolism vs. Anabolism: Hormones, Body Weight, and Exercises | Healthline
- Athletes May Be Increasingly Abusing Insulin | New Scientist
- Alpha-GPC | RxList
- 3 Steps to Optimizing Hydration: 25 Min Phys | Andy Galpin
- Theobromine | PubChem
- 8 Health Benefits of Yerba Mate (Backed by Science) | Healthline
- Anna Park Yerba Mate Tea | Amazon
- Bad News: The Best Time of the Day to Drink Coffee Isn’t as Soon as You Wake Up | Mental Floss
- Antipsychotic Medications for Cocaine Dependence | Cochrane
- How to Get Caffeine Out of Your System | Healthline
- Functional Amino Acids for Relaxation: GABA, Glycine, and L-Theanine | Pure Encapsulations Blog
- Mucuna and Parkinson’s Disease: Treatment with Natural Levodopa | IntechOpen
- 2-Minute Neuroscience: Vagus Nerve (Cranial Nerve X) | Neuroscientically Challenged
- Vagus Nerve Stimulation | Mayo Clinic
- The Form and Function of Channelrhodopsin | Science
- Projections: A Story of Human Emotions by Karl Deisseroth | Amazon
- The Optogenetics Breakthrough | The New Yorker
- You Are What You (First) Eat | Human Neuroscience
- Books by David Whyte | Amazon
- Books by Wendell Berry | Amazon
- Longitude: The True Story of a Lone Genius Who Solved the Greatest Scientific Problem of His Time by Dava Sobel | Amazon
- David Whyte: A Lyrical Bridge between Past, Present and Future | TED
- HRV Biofeedback | Dr. Leah Lagos
SHOW NOTES
- Why might vision be a secret to surviving 2020 — or any year, for that matter? [05:41]
- Visual considerations for optimizing sleep quality. [15:11]
- A simple new routine that’s been elevating my mood in the mornings, and what Andrew recommends for timing circadian biology to, as wise bards of yore have proclaimed, accentuate the positive and eliminate the negative. [18:25]
- When is the ideal time to get morning light exposure, and how can we use an understanding of our body temperature minimum to shift our circadian clock if we want to avoid jet lag and the impact of working at odd hours? [23:55]
- Why Andrew is not a fan of melatonin as a sleep aid, and what he recommends instead. [31:03]
- Andrew’s thoughts on taking phosphatidylserine before sleep to help blunt cortisol release, and what he uses to similar effect. [37:15]
- The real reason why Andrew applies the term NSDR (non-sleep deep rest) to yoga nidra and a free hypnosis app called Reveri, and the value someone might find in their practice no matter what they decide to call them. [42:26]
- What are physiological sighs, and how can we use them at any time to reduce stress without the burden of preparation other protocols demand? [47:43]
- Andrew explains what hypnosis is and determines how susceptible to it I would be. [52:26]
- What are some of the most practical applications of hypnosis, and do the states induced by it have any shared characteristics with those induced by psychedelics? [56:27]
- Considering the future of beneficial brain change and the synergestic combinations that might just get us there. [1:04:06]
- With a past that wouldn’t suggest a tenured future in academia and a penchant for fighting, what happened to Andrew on July 4th of 1994 that changed the trajectory of his life? [1:07:58]
- Why taking a leave of absence from university isn’t the same thing as dropping out — no matter how many tech founder origin stories like to paint their subject in the glamorous, devil-may-care light of the latter rather than the pragmatic former. [1:15:02]
- How Andrew’s “magical” childhood pivoted to one of tension, disruption, and depression almost overnight, and what he did at the time (and in many ways is still doing) to cope. [1:17:38]
- What is the Hoffman Process, and how has it helped Andrew? [1:28:44]
- If Hoffman was just one of four or five things that had a disproportionately positive impact on Andrew, what are some of those other things? [1:33:00]
- On pets and mortality, canine research with rapamycin, and why any scientist gunning for a Nobel Prize might not be amiss by changing their surname to Sabatini or Kornberg. [1:37:46]
- If you like tales of adventure, listen to Andrew talk about that time he went exit cage diving with great white sharks, a bunch of madmen in Mexico, and breathless undersea technical difficulties — for science! Then marvel at what he did to purge himself of the fear, anxiety, and trauma of the experience. [1:39:11]
- How does Andrew define fear, and has he always been fascinated by it? [1:47:00]
- What is turmeric’s effect on DHT? Would finasteride (Propecia) behave similarly? [1:50:15]
- Underscoring how powerful DHT is with the phenomenon of the Dominican Republic’s guevedoce. [1:55:57]
- Does Andrew think a compound responsible for DHT inhibition could influence the gender of a pregnant woman’s offspring? A late colleague’s story might have some answers. [1:57:44]
- What does Andrew recommend for optimizing testoterone? [2:00:05]
- It’s very hard to get a biological free lunch: the perils of testosterone replacement therapy and other testosterone-boosting efforts done haphazardly. [2:05:45]
- Why messing with hormone balance can actually accelerate aging. [2:09:44]
- Andrew’s thoughts on cognitive enhancement from the pharmacological/supplement side. [2:12:27]
- Why yerba mate is my favorite caffeine vehicle, and a recommendation from Andrew. [2:15:09]
- Why you might benefit from waiting 90 minutes to two hours after waking to ingest your first cup of caffeine, and what we can learn from Roland Griffiths’ excursions into the realm of caffeine research. [2:16:43]
- Is there a way to counteract the effects of caffeine? [2:18:24]
- What is the vagus nerve, and why is it fascinating on the fronts of physiology and psychiatry? [2:21:57]
- What books has Andrew gifted most to other people? [2:28:43]
- What would Andrew’s billboards say? [2:31:20]
- Parting thoughts. [2:34:05]
PEOPLE MENTIONED
Related and Recommended
The Tim Ferriss Show is one of the most popular podcasts in the world with more than 600 million downloads. It has been selected for “Best of Apple Podcasts” three times, it is often the #1 interview podcast across all of Apple Podcasts, and it’s been ranked #1 out of 400,000+ podcasts on many occasions. To listen to any of the past episodes for free, check out this page.