iiinova — where your digital self keeps evolving

Andrew D. Huberman, Ph.D. @hubermanlab.com · 28/01/2026

The humor center of the brain is actually located in the retina ;)

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

And yes, there are other forms of learning too, but before you decide you can't focus (on a book, podcast, learning a language, a complicated movement, etc.) make sure you have a specific strategy for each repetition or attempt, page or chapter. Focus emerges from having a deliberate strategy.

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

Obviously, there are instances of passive learning, but there's always an underlying strategy and rule even to those. Sometimes it's made aware to you; sometimes it's not.

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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

She has seen this in athletes, academics, would-be novelists who also are decent at scriptwriting and on and on. I have to agree. Go all in on the one thing and save the rest for recreation later. And yes, seek some balance across your life at all stages. "All in" is re: career.

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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

It's impossible to overstate how important this protocol is for your health and well-being. I know I've been saying this for years. Take comfort in knowing that in 2026 I'll be saying it even more! In a few new major venues too…

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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

I noticed that when some people post their fitness or weight loss achievements, or their sleep scores, there's a cohort of people out there that somehow accuse these people of being obsessed. Ignore it. Just stay on your path and fill your life with things that matter to you.

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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

Long, deliberate exhales slow your heart rate via a specific circuit from a known brainstem nucleus through your vagus nerve. We can thank the amazing Jack Feldman from UCLA for much of our understanding of the brain circuits that control breathing and heart rate.

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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

Note: Yes, light plays a role in color, but this effect is about more than just color. It involves how neighboring receptive fields influence one another, as well as adaptation phenomena in neurons. Visual illusions have taught us a lot about how the neural retina and visual system work.

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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

We’ve created a series of zero-cost, no-sign-up newsletters that summarize these protocols. You can sign up for more if you want, but you don’t need to. All are available here: hubermanlab.com/newsletter. Enjoy!

hubermanlab.com

Neural Network Newsletter

Subscribe to the Neural Network newsletter for the latest updates on neuroscience, health, and science-related tools from Dr. Andrew Huberman.

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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

Just remember: That friction is the gateway to self-directed plasticity. It reduces the number of trials required to learn. No friction, no learning—unless it’s something that naturally excites and focuses you.

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

The ideal scenario is one in which the thing you want to learn evokes catecholamine release. That requires natural excitement, focus, and a resulting state shift. Most adult learning is not like that. Most involves self-directed focus—a “friction” of sorts.

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

The catecholamines—dopamine, epinephrine, and norepinephrine—are major “state-shifting” neuromodulators that underlie the “state/change + experience = plasticity” effect. There are behavioral and pharmacologic ways to alter their levels. Many of the prescription and illicit methods are addictive.

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

While it depends on the pathway, a major determinant of plasticity rate is the degree of brain and bodily state shift that occurs.

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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

I didn’t say it’s more important than exercise. But if you’re talking about regulating your sleep-wake cycles, it’s more important than exercise—though still, exercise! And like I said, you can multitask it.

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

No sunglasses, and not through a window—it filters out too much of what you want. Eyeglasses and contacts are fine. UV index is low when the sun is low in the sky. Blink as needed—never force yourself to stare at the sun. If you wake before sunrise, you have to wait for it.

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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

It takes some work to recognize the fork in the road this represents, but we get numerous chances to do this all the time. It’s a practice to pivot into agency. Pretty soon, it becomes reflexive.

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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

This is why it’s beneficial to stack bright light—ideally from sunlight—exercise, caffeine, and hydration early in the day. Follow with forced bouts of meaningful work; for some, these will feel painful to initiate. End your day in dim light, then darkness, and calm. Sleep. Repeat.

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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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