Huberman Lab Essentials

Short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes.

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September 10, 2026

Essentials: Genes & the Inheritance of Memories Across Generations | Dr. Oded Rechavi

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September 3, 2026

Essentials: Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina Poe

Sleep
Learning & Memory
August 27, 2026

Essentials: Diet & Nutrition for Mental Health | Dr. Chris Palmer

Mental Health & Addiction
Nutrition
August 20, 2026

Essentials: How to Access Your Creativity | Rick Rubin

Unlocking Creativity
August 13, 2026

Essentials: How to Optimize Female Hormone Health for Vitality & Longevity | Dr. Sara Gottfried

Hormone Health
Aging & Longevity
August 6, 2026

Essentials: Control Your Brain Chemistry for Focus, Motivation & Well-Being

Neuroplasticity, Habits & Goals
July 30, 2026

Essentials: How to Become Resilient, Forge Your Identity & Lead Others | Jocko Willink

Motivation and Willpower
How to Regulate Your Nervous System
The Science of Well-being
Essentials: Using Meditation to Focus, View Consciousness & Expand Your Mind | Dr. Sam Harris
July 23, 2026

Essentials: Using Meditation to Focus, View Consciousness & Expand Your Mind | Dr. Sam Harris

NSDR, Meditation & Rest
Focus, Productivity & Creativity
The Science of Well-being
Essentials: The Science & Treatment of Bipolar Disorder
July 16, 2026

Essentials: The Science & Treatment of Bipolar Disorder

Mental Health & Addiction
Essentials: The Science & Treatment of Obsessive Compulsive Disorder (OCD)
July 9, 2026

Essentials: The Science & Treatment of Obsessive Compulsive Disorder (OCD)

Mental Health & Addiction
Neuroplasticity, Habits & Goals
July 2, 2026

Essentials: Tools for Hormone Optimization in Males | Dr. Kyle Gillett

Hormone Health
June 25, 2026

Essentials: The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton

Nutrition
June 18, 2026

Essentials: Improve Flexibility with Research-Supported Stretching Protocols

Neurobiology & Physiology
June 11, 2026

Essentials: Sleep Toolkit for Optimizing Sleep & Sleep-Wake Timing

Sleep
June 4, 2026

Essentials: Psychedelics & Neurostimulation for Brain Rewiring | Dr. Nolan Williams

Mental Health & Addiction
Neuroplasticity, Habits & Goals
May 28, 2026

Essentials: The Science & Process of Healing from Grief

Mental Health & Addiction
Emotions & Relationships
The Science of Well-being
May 21, 2026

Essentials: The Science of Learning & Speaking Languages | Dr. Eddie Chang

Learning & Memory
Neuroplasticity, Habits & Goals
Society and Technology
May 14, 2026

Essentials: Understanding & Controlling Aggression

Emotions & Relationships
Hormone Health
How to Regulate Your Nervous System
May 7, 2026

Essentials: Compulsive Behaviors & Deep Brain Stimulation | Dr. Casey Halpern

Mental Health & Addiction
Nutrition
Neuroplasticity, Habits & Goals
April 30, 2026

Essentials: Control Sugar Cravings & Metabolism with Science-Based Tools

Neurobiology & Physiology
April 23, 2026

Essentials: The Neuroscience of Speech, Language & Music | Dr. Erich Jarvis

Learning & Memory
Neuroplasticity, Habits & Goals
Unlocking Creativity
April 16, 2026

Essentials: Understand & Improve Memory Using Science-Based Tools

Learning & Memory
April 9, 2026

Essentials: The Biology of Aggression, Mating & Arousal | Dr. David Anderson

Emotions & Relationships
Hormone Health
How to Regulate Your Nervous System
Artwork for Huberman Lab episode: Essentials: How to Build Strength, Muscle Size & Endurance | Dr. Andy Galpin
April 2, 2026

Essentials: How to Build Strength, Muscle Size & Endurance | Dr. Andy Galpin

Fitness & Recovery
March 26, 2026

Essentials: Using Salt to Optimize Mental & Physical Performance

Nutrition
Fitness & Recovery
March 19, 2026

Essentials: Tools for Setting & Achieving Goals | Dr. Emily Balcetis

Goals and Habits
March 12, 2026

Essentials: Benefits of Sauna & Deliberate Heat Exposure

Sauna and Heat Exposure
March 5, 2026

Essentials: The Biology of Taste Perception & Sugar Craving | Dr. Charles Zuker

Nutrition
February 26, 2026

Essentials: Using Light to Optimize Health

Light Exposure & Circadian Rhythm
February 19, 2026

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

Building Your Daily Routine
Fitness & Recovery
February 12, 2026

Essentials: The Science of Love, Desire & Attachment

Emotions & Relationships
February 5, 2026

Essentials: The Science & Practice of Movement | Ido Portal

Fitness & Recovery
Unlocking Creativity
January 29, 2026

Essentials: Using Play to Rewire & Improve Your Brain

Neuroplasticity, Habits & Goals
January 22, 2026

Essentials: Therapy, Treating Trauma & Other Life Challenges | Dr. Paul Conti

Mental Health & Addiction
January 15, 2026

Essentials: Tools to Boost Attention & Memory | Dr. Wendy Suzuki

Learning & Memory
Artwork for Huberman Lab episode: Essentials: Optimizing Workspace for Productivity, Focus & Creativity
January 8, 2026

Essentials: Optimizing Workspace for Productivity, Focus & Creativity

Focus, Productivity & Creativity
Optimizing Your Environment
Unlocking Creativity
Artwork for Huberman Lab episode: Essentials: Micronutrients for Health & Longevity | Dr. Rhonda Patrick
January 1, 2026

Essentials: Micronutrients for Health & Longevity | Dr. Rhonda Patrick

Aging & Longevity
Nutrition
December 25, 2025

Essentials: How to Optimize Your Hormones for Health & Vitality | Dr. Kyle Gillett

Hormone Health
December 18, 2025

Essentials: How to Set & Achieve Goals

Goals and Habits
December 11, 2025

Essentials: How to Build, Maintain & Repair Gut Health | Dr. Justin Sonnenburg

Neurobiology & Physiology
December 4, 2025

Essentials: The Science of Making & Breaking Habits

Goals and Habits
November 27, 2025

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

NSDR, Meditation & Rest
Mental Health & Addiction
How to Regulate Your Nervous System
November 20, 2025

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

Emotions & Relationships
The Science of Well-being
November 13, 2025

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

NSDR, Meditation & Rest
How to Regulate Your Nervous System
November 6, 2025

Essentials: Erasing Fears & Traumas Using Modern Neuroscience

Mental Health & Addiction
Neuroplasticity, Habits & Goals
Artwork for Huberman Lab episode: Essentials: The Biology of Slowing & Reversing Aging | Dr. David Sinclair
October 30, 2025

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

Aging & Longevity
October 23, 2025

Essentials: The Science of Gratitude & How to Build a Gratitude Practice

The Science of Well-being
Mental Health & Addiction
October 16, 2025

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

Neuroplasticity, Habits & Goals
October 9, 2025

Essentials: Time Perception, Memory & Focus

Building Your Daily Routine
Focus, Productivity & Creativity
ADHD, Drive & Motivation
October 2, 2025

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

Emotions & Relationships
September 25, 2025

Essentials: Using Your Nervous System to Enhance Your Immune System

Neurobiology & Physiology
How to Regulate Your Nervous System
September 18, 2025

Essentials: How to Exercise for Strength Gains & Hormone Optimization | Dr. Duncan French

Fitness & Recovery
Hormone Health
September 11, 2025

Essentials: Food & Supplements for Brain Health & Cognitive Performance

Nutrition
Neurobiology & Physiology
September 4, 2025

Essentials: Science of Mindsets for Health & Performance | Dr. Alia Crum

Goals and Habits
Emotions & Relationships
August 28, 2025

Essentials: Effects of Fasting & Time Restricted Eating on Fat Loss & Health

Nutrition
August 21, 2025

Essentials: Timing Light for Better Sleep, Energy & Mood | Dr. Samer Hattar

Light Exposure & Circadian Rhythm
August 14, 2025

Essentials: Controlling Your Dopamine for Motivation, Focus & Satisfaction

Focus, Productivity & Creativity
Motivation and Willpower
ADHD, Drive & Motivation
August 7, 2025

Essentials: Increase Strength & Endurance with Cooling Protocols | Dr. Craig Heller

Heat & Cold Exposure
July 31, 2025

Essentials: ADHD & How Anyone Can Improve Their Focus

ADHD, Drive & Motivation
Focus, Productivity & Creativity
July 24, 2025

Essentials: Psychedelics for Treating Mental Disorders | Dr. Matthew Johnson

Mental Health & Addiction
July 17, 2025

Essentials: Healthy Eating & Eating Disorders - Anorexia, Bulimia, Binging

Nutrition
Mental Health & Addiction
July 10, 2025

Essentials: Science of Stress, Testosterone, Aggression & Motivation | Dr. Robert Sapolsky

Emotions & Relationships
Hormone Health
July 3, 2025

Essentials: Understanding & Conquering Depression

Mental Health & Addiction
June 26, 2025

Essentials: Understanding & Treating Addiction | Dr. Anna Lembke

Mental Health & Addiction
June 19, 2025

Essentials: How to Control Your Sense of Pain & Pleasure

Emotions & Relationships
Neurobiology & Physiology
June 12, 2025

Essentials: The Science & Practice of Perfecting Your Sleep

Sleep
June 5, 2025

Essentials: Improving Health With Stronger Brain-Body Connection

Neurobiology & Physiology
How to Regulate Your Nervous System
NSDR, Meditation & Rest
Light Exposure & Circadian Rhythm
May 29, 2025

Essentials: Machines, Creativity & Love | Dr. Lex Fridman

Society and Technology
May 22, 2025

Essentials: Maximize Productivity, Physical & Mental Health With Daily Tools

Focus, Productivity & Creativity
May 15, 2025

Essentials: Understanding & Healing the Mind | Dr. Karl Deisseroth

Mental Health & Addiction
May 8, 2025

Essentials: How Hearing & Balance Enhance Focus & Learning

Learning & Memory
Optimizing Your Environment
May 1, 2025

Essentials: How Smell, Taste & Pheromones Shape Behavior

Nutrition
April 24, 2025

Essentials: Protocols to Improve Vision & Eyesight

Neurobiology & Physiology
Artwork for Huberman Lab episode: Essentials: How to Build Endurance
April 17, 2025

Essentials: How to Build Endurance

Fitness & Recovery
How to Regulate Your Nervous System
April 10, 2025

Essentials: Build Muscle Size, Increase Strength & Improve Recovery

Fitness & Recovery
April 3, 2025

Essentials: Lose Fat With Science-Based Tools

Heat & Cold Exposure
Fitness & Recovery
Neurobiology & Physiology
March 27, 2025

Essentials: How to Learn Skills Faster

Learning & Memory
March 20, 2025

Essentials: Supercharge Exercise Performance & Recovery with Cooling

Heat & Cold Exposure
Artwork for Huberman Lab episode: Essentials: Boost Your Energy & Immune System with Cortisol & Adrenaline
March 13, 2025

Essentials: Boost Your Energy & Immune System with Cortisol & Adrenaline

Hormone Health
March 6, 2025

Essentials: How to Control Your Metabolism by Thyroid & Growth Hormone

Hormone Health
February 27, 2025

Essentials: How to Control Hunger, Eating & Satiety

Hormone Health
February 20, 2025

Essentials: How to Optimize Testosterone & Estrogen

Hormone Health
Artwork for Huberman Lab episode: Essentials: How Hormones Shape Sexual Development
February 13, 2025

Essentials: How Hormones Shape Sexual Development

Hormone Health
February 6, 2025

Essentials: The Science of Emotions & Relationships

Emotions & Relationships
January 30, 2025

Essentials: How to Increase Motivation & Drive

Motivation and Willpower
January 23, 2025

Essentials: How Foods & Nutrients Control Our Moods

Nutrition
Neurobiology & Physiology
Mental Health & Addiction
January 16, 2025

Essentials: Tools for Managing Stress & Anxiety

How to Regulate Your Nervous System
Mental Health & Addiction
January 9, 2025

Essentials: Control Pain & Heal Faster With Your Brain

Neurobiology & Physiology
Artwork for Huberman Lab episode: Essentials: Optimize Your Learning & Creativity With Science-Based Tools
January 2, 2025

Essentials: Optimize Your Learning & Creativity With Science-Based Tools

Learning & Memory
Unlocking Creativity
Artwork for Huberman Lab episode: Essentials: How to Learn Faster by Using Failures, Movement & Balance
December 26, 2024

Essentials: How to Learn Faster by Using Failures, Movement & Balance

Learning & Memory
Artwork for Huberman Lab episode: Essentials: How to Focus to Change Your Brain
December 19, 2024

Essentials: How to Focus to Change Your Brain

Focus, Productivity & Creativity
ADHD, Drive & Motivation
Artwork for Huberman Lab episode: Essentials: Understand and Use Dreams to Learn and Forget
December 12, 2024

Essentials: Understand and Use Dreams to Learn and Forget

Learning & Memory
Sleep
Artwork for Huberman Lab episode: Essentials: How to Defeat Jet Lag, Shift Work & Sleeplessness
December 5, 2024

Essentials: How to Defeat Jet Lag, Shift Work & Sleeplessness

Building Your Daily Routine
Sleep
Light Exposure & Circadian Rhythm
Artwork for Huberman Lab episode: Essentials: Using Science to Optimize Sleep, Learning & Metabolism
November 28, 2024

Essentials: Using Science to Optimize Sleep, Learning & Metabolism

Neurobiology & Physiology
Learning & Memory
Sleep
Artwork for Huberman Lab episode: Essentials: Master Your Sleep & Be More Alert When Awake
November 21, 2024

Essentials: Master Your Sleep & Be More Alert When Awake

Building Your Daily Routine
Sleep
Light Exposure & Circadian Rhythm
Artwork for Huberman Lab episode: Essentials: How Your Brain Works & Changes
November 14, 2024

Essentials: How Your Brain Works & Changes

Neurobiology & Physiology
Neuroplasticity, Habits & Goals