Huberman Lab Clips
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Science and science-based tools for everyday life from @hubermanlab
Videos
The exact number of sets you need to grow muscle: - 10 working sets per muscle group per week is the minimum threshold - Aim for 15-20 sets per muscle group per week - Well-trained lifters: 20-25 sets per week - Split it up: 3 sets of 10 on Mon/Wed/Fri beats cramming it all into one session - Every set has to be taken to fatigue or near muscular failure - Intensity drives strength. Volume drives hypertrophy Andy Galpin, PhD on Andrew D. Huberman, Ph.D.
Huberman Lab Clips227,788 Aufrufe • vor 6 Tagen
Sauna spikes your blood glucose as much as a meal: - A CGM showed sauna sessions spiking glucose as high as a full meal - It's not a sensor error - you dehydrate, water leaves the blood, and sugar concentration rises - Glucose drops back to baseline or slightly below once you rehydrate - The recommended protocol is sauna 3-4x per week, 1-2 hours before sleep, within an 8-10 hour feeding window - The mental and physical benefits outweigh a concentration-driven spike - don't drop sauna over it Andrew D. Huberman, Ph.D.
Huberman Lab Clips85,599 Aufrufe • vor 3 Tagen
Simple exercise to focus your mind and stop worrying: – Draw a line down the middle of a piece of paper – Left side: everything you're concerned about (world events, opinions, outcomes) – Right side: everything you can directly influence – The right side will almost always have just one thing: yourself – Break "yourself" down: how you think, how you speak to yourself, how you plan your day – Do this exercise once a month, or whenever sticky thoughts wake you up at 3am Retired Navy SEAL Andy Stumpf on Andrew D. Huberman, Ph.D.
Huberman Lab Clips793,414 Aufrufe • vor 1 Monat
Xylitol kills the bacteria that causes cavities: – Streptococcus mutans eats xylitol instead of sugar, but can't produce acid when it does – No acid = no demineralization = no cavities – Xylitol also stops S. mutans from colonizing and forming biofilm on teeth – Reduces gum and soft tissue inflammation – Use xylitol gum or mints immediately after meals – Start with 1-2 mints per meal Andrew D. Huberman, Ph.D.
Huberman Lab Clips637,380 Aufrufe • vor 1 Monat
You're taking the "strangeness of being alive" for granted: – 80,000 years ago, only ~8,000 humans survived on the planet — you descended from every bottleneck that came before – 70,000 generations of people had to meet, connect, and have children just for you to exist – Most people never pause to feel how unlikely (and how fragile) that is – Don't wait for a near-death experience to notice it – Next time you walk the dog, stop and feel it, it can be gone tomorrow Robert Greene on Andrew D. Huberman, Ph.D.
Huberman Lab Clips447,230 Aufrufe • vor 24 Tagen
Action is the cure for most of your problems: – Acknowledge what happened: mourn it, celebrate what was, then move on – Get your "gear back on" immediately, don't wait for the feeling to pass – Take action fast, the longer adversity sits unchallenged in your head, the stronger it gets – The action doesn't have to be massive, just forward movement – Do a quick analysis: why did it go wrong, what gate do I need to jump through next time – Then go execute that next step Jocko Willink on Andrew D. Huberman, Ph.D.
Huberman Lab Clips296,414 Aufrufe • vor 25 Tagen
You already have everything you need, you're just refusing to use it. – Stop waiting for a Rocky moment, real hard work looks like a dungeon, not a highlight reel – Motivation fades with age; discipline is what remains – Build your identity from the inside, no role models required – The "pipe dream" becomes real only through relentless, unglamorous repetition – You know the truth already, no seminar will give it to you David Goggins on Andrew D. Huberman, Ph.D.
Huberman Lab Clips378,265 Aufrufe • vor 1 Monat
17 minutes of this permanently improves your focus: - Sit quietly with your eyes closed for 17 minutes - Don't direct your mind anywhere. No mantra, no goal state - Focus on interoception: your breathing, your skin touching the surface you're on - When your mind drifts, bring it back - One session is enough. Subjects' attentional blinks dropped near permanently, with zero additional training Attentional blinks rise with age. This practice is being studied to offset age-related cognitive decline. Andrew D. Huberman, Ph.D.
Huberman Lab Clips64,352 Aufrufe • vor 7 Tagen
6 things that raise your dopamine: - Chocolate: 1.5x above baseline, and transient - gone in seconds to minutes - Sex, both the pursuit and the act: 2x above baseline - Smoked nicotine (cigarettes): 2.5x, very short-lived, which is why chain smoking happens - Cocaine: 2.5x above baseline - Amphetamine: 10x above baseline - Exercise: about 2x if you genuinely enjoy it, little to no increase if you don't Andrew D. Huberman, Ph.D.
Huberman Lab Clips26,716 Aufrufe • vor 3 Tagen
"A professional shows up every day, stays on the job all day, does not take success or failure personally." "An amateur worries about how they feel. A professional doesn't care how they feel. They do it." "All you have to do is say to yourself, I'm going to attack this thing as if I were Kobe Bryant." "Turning pro does have a cost. A lot of times you have to leave people behind." "Groups of friends will have an unspoken compact among them that we're all going to stay mediocre. That's the deal." Steven Pressfield on Andrew D. Huberman, Ph.D.
Huberman Lab Clips368,583 Aufrufe • vor 1 Monat
Why nicotine is so addictive and hard to quit: "It's highly addictive. Forget the blood pressure and the vasoconstriction, that's all bad." "The reason people like nicotine is it's a stimulant that calms you down." "I know of nothing else that puts you in that plane of alert but calm that is reasonably low cost, that is legal." "The reason so many young people are taking it is because it gets them right in that plane of alert but calm but it has all these negative effects that go with it." "I asked some young folks about nicotine, how many milligrams are you taking? They'll say 9 milligrams. How many times per day? They'll say eight times per day. I'm like, oh my god." Dr. Rhonda Patrick on Andrew D. Huberman, Ph.D.
Huberman Lab Clips412,400 Aufrufe • vor 2 Monaten
"I use a special type of motivation. It's called f*ck you motivation." "Whatever you got inside you, anger, negative emotions, use it all. Use it all like fire." "Transforming the negative energy, which could be destructive to myself or maybe other people around me, taking it, alchemy, changing it into something else." "I wanted to keep my head down and keep that hunger going." "Not one person said I wish I worked harder. So I think we have to just make the most of the moment, make the most of each day." 6x Mr. Olympia Dorian Yates on Andrew D. Huberman, Ph.D.
Huberman Lab Clips276,540 Aufrufe • vor 1 Monat
How Yoga Nidra puts you in "edit mode" for the unconscious mind: "In Yoga Nidra, you're in a trance, and in that trance you're in the edit mode for your unconscious mind." "A sankalpa is a resolve that you put in there, and that's where the rewriting comes in." "A being statement is the pluripotent stem cell of where you want to go." "Willpower is necessary when you are trying to not be narcissistic. It is not necessary when you are no longer narcissistic." "Why not just change the tendency? That's literally what we do in psychotherapy every day." Dr. Alok Kanojia MD MPH on Andrew D. Huberman, Ph.D.
Huberman Lab Clips214,864 Aufrufe • vor 1 Monat
Why you're getting tired after meals: - Eating opens tight junctions in gut epithelial cells, normally they close right back - Refined sugar + saturated fat keeps them open longer, flooding the bloodstream with LPS - LPS activates your immune system, which is extremely energy-expensive - That immune activation is why you feel lethargic and sleepy after certain meals - Ultra-processed foods and eating large meals in general worsen this response - Whole foods cause less LPS leakage and a smaller inflammatory response Dr. Rhonda Patrick on Andrew D. Huberman, Ph.D.
Huberman Lab Clips86,554 Aufrufe • vor 21 Tagen
How to actually quit an addiction: - Map your use: when, how much, what triggers it - Find places you never use, build on what already works - Remove easy access: if it's in the cabinet, it has to go - Learn the social skills you were using the habit for - Join a group of people making the same change Keith Humphreys on Andrew D. Huberman, Ph.D.
Huberman Lab Clips102,709 Aufrufe • vor 27 Tagen
Why exercise order matters: – Do power and strength work first, before any cardio or accessory lifts – Never train to failure before these sets, fatigue makes you practice moving slower – These movements are the most neurologically demanding in your session – Coordination at max speed requires a fully fresh nervous system – If you're feeling fatigued during power work, that's a sign the order is wrong Andy Galpin, PhD on Andrew D. Huberman, Ph.D.
Huberman Lab Clips78,084 Aufrufe • vor 24 Tagen
How to stop procrastinating: – When unmotivated, don't clean, scroll, or wait it out – Do something harder and more uncomfortable than your current state – The steeper you drop dopamine, the faster you rebound out of it – Cold shower or cold immersion works: raises dopamine for hours and forces your system to rebound faster – The discomfort is the mechanism, not a side effect Andrew D. Huberman, Ph.D.
Huberman Lab Clips82,814 Aufrufe • vor 26 Tagen
Dopamine's role in learning: "Psychologists since the time of Pavlov have understood what it means for an animal to generate a prediction and to compare it to an outcome." "Those differences are encoded by dopamine. It's called a temporal difference error." "Most of the time it's the ongoing difference between your expectation and your next expectation. So it's fluctuations in your expectation as you move through the world." "An algorithm based on that is installed in brains, C slug brains all the way up to human brains." Dr. Read Montague on Andrew D. Huberman, Ph.D.
Huberman Lab Clips144,847 Aufrufe • vor 1 Monat
A closer look at Bluetooth headphones and radiation risk: - A practicing brain surgeon uses Bluetooth, not wired - Bluetooth sits far outside the ionizing radiation range people worry about for tumors - The power output of these devices is tiny, even for non-ionizing EMFs - You're already awash in these signals all day, headphones or not - You're also absorbing small amounts of ionizing radiation from cosmic rays anywhere on Earth - Your DNA repair mechanisms are built to handle that constant background exposure Dr. Matthew MacDougall on Andrew D. Huberman, Ph.D.
Huberman Lab Clips12,824 Aufrufe • vor 4 Tagen
.Peter Attia shares key strategies for preventing heart attack and heart disease: "The three major risk factors: blood pressure, keeping that in check, don't smoke, and ApoB. Everybody should get their ApoB measured." "Get the sleep right. Get the exercise right. If you're over nourished, let's correct that problem. If that doesn't work, then we've got pharmacotherapy."
Huberman Lab Clips861,663 Aufrufe • vor 11 Monaten