iiinova — where your digital self keeps evolving

Andrew D. Huberman, Ph.D. @hubermanlab.com · 08/01/2026

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…

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 07/01/2026

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.

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 07/01/2026

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.

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 27/11/2025

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.

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 26/11/2025

Forget "getting dopamine." You're spending it. Spend wisely.

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Reposted by Andrew D. Huberman, Ph.D.

Jennifer Groh @jmgrohneuro.bsky.social · 11/11/2025

I really enjoyed having this conversation with Andrew Huberman @hubermanlab.com and I hope y'all find it interesting: youtu.be/tb6ApBIXr1k?...

youtu.be

How Your Thoughts Are Built & How You Can Shape Them | Dr. Jennifer Groh

YouTube video by Andrew Huberman

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 31/10/2025

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.

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 24/09/2025

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.

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 29/05/2025

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.

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 16/04/2025

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.

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 14/04/2025

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.

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 07/04/2025

Focus harder on builds. Pivot faster out of nonsense.

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 06/04/2025

Your perception and reality are not always aligned.

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 02/04/2025

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.

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 02/04/2025

You asked, and we heard: Announcing short-wavelength light-blocking contact lenses from ROKA: roka.com/pages/windd... PMID: 412025

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 01/04/2025

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.

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 31/03/2025

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!

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 31/03/2025

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.

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 30/03/2025

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.

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 26/03/2025

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.)

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 25/03/2025

The primary mechanism by which morning exercise offsets partial (one to two hours) sleep deprivation is by reducing systemic inflammation—but only if the exercise is “moderate” (alas, that’s subjective). Takeaway: If you get fewer than ideal hours, exercise anyway, but don’t go all out.

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 25/03/2025

The most dangerous thought in life is “if only.” Nothing that follows those words comes true. Embrace reality. Think. Pick a course of action and execute. The amount of time and energy people waste wishing things and others were different instead of leaning into their agency is sad.

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 23/03/2025

Tomorrow’s Huberman Lab episode is all about oral health. My guest is Staci Whitman, DMD, a functional dentist who shares how oral care ingredients, diet, and breathing habits impact everything from cavities to cardiovascular and brain health.

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 19/03/2025

The pursuit of flow on short time scales causes people to miss out on the real “flow” state. Start your days with pressure, end them in peace, and repeat. Or opt for peace, pressure, peace—if you’re slow to wake. That’s a flow you can consistently induce, one that leads somewhere meaningful.

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 18/03/2025

If you want to “own a space” in science, business, media, or any field, you must take the risk of entering early—when there is no precedent and others warn you it’s risky. In fact, if people say, “That sounds risky,” you’re likely making the right decision.

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 18/03/2025

Most people are now onboard the “get enough (~1g/lb BW) quality protein” train. Lately, it’s “creatine 5–10g daily,” EPA (around 1g per day), hydration, vitamin D3, and magnesium threonate or bisglycinate pre-sleep.

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 17/03/2025

Has everyone adjusted to daylight savings yet?

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 16/03/2025

Sundays, get outdoors and move as much as possible—run, walk, play a sport, do house maintenance, etc. The benefits go way beyond cardiovascular benefits with movement, sunlight, and fresh air. Make it social if you want. It’s amazing how little we do this nowadays—it improves your whole week.

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 14/03/2025

Remember when people used to say that drinking some wine was good for your health and actually better than not drinking alcohol? Now, everyone pretty much agrees that no alcohol is best. What a ridiculous amount of back-and-forth that took. Do as you wish, but know what you’re doing.

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 14/03/2025

Parents who say DST is better, please know that sleep is when your kids’ brains undergo the dramatic plasticity of the prior day’s learning and when whole-body growth occurs. DST means less sleep—especially REM sleep, which is vital.

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 13/03/2025

A lot of U.S. scientists I know who run labs and are 60 or older are talking about retiring now or soon. The tradition in this country has been for labs to remain running until lab heads were in their 70s or 80s. It will be interesting to see how this impacts the younger generation.

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 11/03/2025

The Isolator (first introduced in the July 1925 edition of the American Physical Society magazine) was designed to help limit distractions by narrowing the field of view and insulating against external sounds. Challenges focusing, anyone?

The Isolator” is a 1925 invention by Hugo Gernsback designed to block out distractions and enhance focus. It features a large, soundproof helmet with a narrow vision slit and an oxygen supply. The black-and-white image shows a person wearing The Isolator while working at a desk, surrounded by office equipment, illustrating an early attempt at deep work optimization.

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 09/03/2025

Non-Sleep Deep Rest (NSDR) is not meditation, hypnosis, breathwork, or a nap. It is a distinct brain-body state that offsets sleep loss and restores mental and physical vigor. go.hubermanlab.com/nsdr

go.hubermanlab.com

Non-Sleep Deep Rest (NSDR)

Non-sleep deep rest is a powerful practice that guides your brain and body into a state of deep relaxation without falling asleep.

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 08/03/2025

I've often emphasized the benefits of getting morning sunlight in your eyes, but it's also beneficial to view (not stare at) the sun in the afternoon. Doing so reduces the sensitivity of your circadian visual system, helping you tolerate more artificial light at night without disrupting your sleep.

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 04/03/2025

If you have a lousy night’s sleep, you’re better off exercising than not—it helps offset some negative effects. However, don’t make a habit of relying on exercise to compensate for poor sleep. Get what you need to feel rested.

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 02/03/2025

You can work from an internal stance of survival mode or creation mode. While the former will activate you faster, your best and truly sustainable work comes from creation mode. It’s endless fuel. It’s not mystical—it’s biology. Have a great week (creating)!

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 28/01/2025

Things seem to be moving quickly, so before we lock the clock to daylight saving time, please consider that all health data suggest we should lock the clock to standard time. It is best for kids, adults and the elderly. I’m happy to go toe-to-toe with anyone on this.

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 28/01/2025

You would think that by now, given our understanding of the power of different wavelengths of light and varying light intensities to influence wakefulness or sleep, someone would have developed a relatively inexpensive source capable of easily controlling both wavelength and intensity.

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 27/01/2025

I had a guest on Huberman Lab the other day—an expert on the neural circuits of human interactions and hormones. One thing became clear: men and women interact differently when women are ovulating, even if men are not consciously aware of it. Episode coming soon.

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 15/01/2025

Brain plasticity exists throughout the lifespan, but as we age, the stimulus required for plasticity becomes increasingly significant. You can change the neurochemical milieu, but technologies that leverage electrical stimulation are the big guns for rapid and massive brain changes.

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 14/01/2025

All the builders out there are clearly on rocket fuel now. Human Imagination + Dopamine (& Sleep) = truly awesome.

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 02/01/2025

When you realize that most research showing the benefits of certain compounds on learning involves increasing (nor)epinephrine immediately after the encoding (information exposure) step, you may rethink when to consume caffeine or stimulants to focus and learn more effectively.

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Andrew D. Huberman, Ph.D. @hubermanlab.com · 02/01/2025

New Huberman Lab Essentials (30-min) episode out now: Learn how to access the instructive (direct) and permissive (indirect) rules of neuroplasticity to enhance learning and creativity. A practical, protocols-focused episode. go.hubermanlab.com/Xa99nnB

hubermanlab.com

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

In this Huberman Lab Essentials episode, I explain how to boost creativity and enhance learning by aligning with the body’s natural rhythms and strategically using protocols to optimize states of alertness or calm.

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