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Dr. Andrew Huberman (Andrew D. Huberman, Ph.D.) explains how to use exercise to gain energy and avoid burnout. - When you start moving, your adrenals release adrenaline that travels body-to-brain, instantly boosting physical energy and mental focus. - Normal caffeine use or hard training won’t deplete your adrenals; true... show more

Huberman Lab Clips

16,879 subscribers

98,852 просмотров • 1 год назад •via X (Twitter)

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Комментарии: 9

Фото профиля Kevin Dooley

Kevin Dooley1 год назад

@hubermanlab What’s the guidance on duration of a compound exercise for a a shot or energy? Like, 15 pull-ups and Dips? Is there a time or a rep count?

Фото профиля American Stories Network

American Stories Network1 год назад

Adrenaline. Courage. Victory. 🏆 Experience the rush of Surviving Mann, where every moment counts. Follow for updates & airing times. #SurvivingMann #VictoryAwaits #NavySEALs #SpecOps #TacticalTraining

Фото профиля SheShapeClub

SheShapeClub1 год назад

@hubermanlab I aim for mid‑afternoon sessions to ride peak cortisol & avoid nighttime sleep disruption

Фото профиля Lee Go Good

Lee Go Good1 год назад

@hubermanlab As someone who is chronically sleep deprived it can be tough to exercise. The sauna is a good option.

Фото профиля Jack Bukowski

Jack Bukowski1 год назад

@hubermanlab Hey Professor Huberman. Those ROKA Wind-down readers are Rad as F*ck! 🤪! Instant result. In <5min I felt it. I think. Placebo also counts. So Top‼️ Thanks a lot, again. Kind Regards,

Фото профиля Mounir Driowya

Mounir Driowya1 год назад

@hubermanlab @AskPerplexity please provide me with the main ideas and takeaways of this video

Фото профиля Kevin - Crypto Trader $BTC

Kevin - Crypto Trader $BTC1 год назад

@hubermanlab Warning: Make sure to eat and take electrolytes and if be aware you will be sore. The goal is to be sore And then keep going!

Фото профиля Ashby M

Ashby M1 год назад

@hubermanlab I’m glad you mentioned jumping jacks. I’ve begun stretching & doing jumping jacks whenever I’ve been sitting too long at a desk job. It’s helped a lot. No equipment or weights necessary, always possible to do.

Фото профиля CBir

CBir1 год назад

@hubermanlab Now I know why afternoon cycling between office work and relaxing in the sun is actually a good thing. Real difference

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"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.

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"Take a standard piece of paper, draw a line down the middle, concern on one side, influence on the other, and you just take the time to write down the things that are occupying your waking hours." "Your sphere of influence is very small and your sphere of concern is very large." "I have no control over what happens to me in my life but I have absolute and complete and total control over how I respond to it." Former Navy SEAL Andy Stumpf explains how to stop wasting time on things you can't change. Andrew D. Huberman, Ph.D.

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How your ability to focus is dependent on your diet: Being fasted reduces parasympathetic "rest and digest" activation, keeping you alert. "Half as much caffeine will give you just as much lift as twice as much caffeine will give you on a full belly of pasta." Neurons thrive on glucose. A study published in Neuron found that "the precision with which neurons in the brain will represent things in our environment is actually much greater when there is sufficient glucose in the brain." Very low blood glucose sharpens concentration through alertness; sufficient blood glucose sharpens concentration through improved neural encoding. Overeating collapses both. Delay the first caffeine intake to 90 to 120 minutes after waking to avoid an afternoon energy crash. Do a first 90-minute focus block fasted with water, electrolytes, and caffeine. After eating, expect a dip. A second 90-minute block in the afternoon is viable if the midday meal is modest enough to avoid pushing the nervous system into parasympathetic mode. Andrew D. Huberman, Ph.D.

How your ability to focus is dependent on your diet: Being fasted reduces parasympathetic "rest and digest" activation, keeping you alert. "Half as much caffeine will give you just as much lift as twice as much caffeine will give you on a full belly of pasta." Neurons thrive on glucose. A study published in Neuron found that "the precision with which neurons in the brain will represent things in our environment is actually much greater when there is sufficient glucose in the brain." Very low blood glucose sharpens concentration through alertness; sufficient blood glucose sharpens concentration through improved neural encoding. Overeating collapses both. Delay the first caffeine intake to 90 to 120 minutes after waking to avoid an afternoon energy crash. Do a first 90-minute focus block fasted with water, electrolytes, and caffeine. After eating, expect a dip. A second 90-minute block in the afternoon is viable if the midday meal is modest enough to avoid pushing the nervous system into parasympathetic mode. Andrew D. Huberman, Ph.D.

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I think about this twice a day. Every morning when I sit down to read & again when I begin to work, I say to myself, “Accept the initial agitation.” When you try to focus, Andrew Huberman explains, “the brain circuits that turn on first are of the stress system.” Meaning: “The agitation and stress that you feel at the beginning of something—when you’re trying to lean into it and you can’t focus: you feel agitated and your mind’s jumping all over the place—that is just a gate. You have to pass through that gate to get to the focus component.” There’s a common misconception, Andrew D. Huberman, Ph.D. continues: “the misunderstanding around how these brain circuits work has led to this idea...a kind of obsession with the idea that we have to feel good in order to be productive.” “And nothing could be further from the truth.” The truth is it’s the reverse: we have to be productive—we have to start working, we have to lean in and get going, accepting the initial agitation—in order to feel good. So along with “accept the initial agitation,” sometimes—when I don’t feel especially good, motivated, interested, or energized—I say to myself, “Forget how you feel right now.” “It will feel good,” Huberman says, “but there’s a whole staircase in which it feels kind of lousy...The early stages of hard work and focus are always going to feels like agitation, stress, and confusion.” “Remember: there’s a gate of entry. You have to wade through some sewage before you can swim in clear water. That’s the way I always think about it.” - - - “Mood follows action.” — richroll The clip below is from Andrew’s 2020 interview on Rich’s podcast (

I think about this twice a day. Every morning when I sit down to read & again when I begin to work, I say to myself, “Accept the initial agitation.” When you try to focus, Andrew Huberman explains, “the brain circuits that turn on first are of the stress system.” Meaning: “The agitation and stress that you feel at the beginning of something—when you’re trying to lean into it and you can’t focus: you feel agitated and your mind’s jumping all over the place—that is just a gate. You have to pass through that gate to get to the focus component.” There’s a common misconception, Andrew D. Huberman, Ph.D. continues: “the misunderstanding around how these brain circuits work has led to this idea...a kind of obsession with the idea that we have to feel good in order to be productive.” “And nothing could be further from the truth.” The truth is it’s the reverse: we have to be productive—we have to start working, we have to lean in and get going, accepting the initial agitation—in order to feel good. So along with “accept the initial agitation,” sometimes—when I don’t feel especially good, motivated, interested, or energized—I say to myself, “Forget how you feel right now.” “It will feel good,” Huberman says, “but there’s a whole staircase in which it feels kind of lousy...The early stages of hard work and focus are always going to feels like agitation, stress, and confusion.” “Remember: there’s a gate of entry. You have to wade through some sewage before you can swim in clear water. That’s the way I always think about it.” - - - “Mood follows action.” — richroll The clip below is from Andrew’s 2020 interview on Rich’s podcast (

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How To Lose Fat FAST (Without Starving) Wake up with zero hunger? Andrew Huberman says: Don’t eat until 2 PM. Just crush black coffee + water, then go ALL-OUT on cardio—cycle or run like something deadly is behind you. The hidden power: Overnight sleep tanks your glycogen to the absolute floor, forcing your body to switch straight into burning stored fat for clean, razor-sharp energy all day. It’s not restriction—it’s precision timing with your biology. Huberman drops this fire truth in this intense 0:40 clip. Bottom line: If your mornings come hunger-free, this fasted high-intensity protocol is your unfair advantage—unlock rapid fat loss, unbreakable focus, and energy that lasts, all by working WITH your body instead of against it. Own your biology, reclaim your edge—start tomorrow and watch the transformation ignite.

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.Andy Galpin, PhD on how to know when you need a rest day: "The rule of thumb we use is three out of ten in terms of soreness. If you're more than three out of ten we're going to start asking questions. If you're higher than six out of ten we're probably not training." "HRV is much more sensitive to things like training induced overload. Any elevation in resting heart rate over more than three to five consecutive days is an indicator." "If you're really training hard and you like training hard and you just cannot force yourself to go anymore, that in itself can be a good indication that it's maybe not the day, maybe not the week." From his conversation on Andrew D. Huberman, Ph.D.

.Andy Galpin, PhD on how to know when you need a rest day: "The rule of thumb we use is three out of ten in terms of soreness. If you're more than three out of ten we're going to start asking questions. If you're higher than six out of ten we're probably not training." "HRV is much more sensitive to things like training induced overload. Any elevation in resting heart rate over more than three to five consecutive days is an indicator." "If you're really training hard and you like training hard and you just cannot force yourself to go anymore, that in itself can be a good indication that it's maybe not the day, maybe not the week." From his conversation on Andrew D. Huberman, Ph.D.

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Medieval teachers used to throw kids in rivers after lessons, to create a big emotional spike so they’d actually remember what they learned. Andrew Huberman says the same principle works today: If you want to lock in new information, get your adrenaline up right after studying or reading. A double espresso, ice bath, or anything that gets your heart racing immediately after learning helps tag the info as important and store it better. Post-learning adrenaline release enhances memory consolidation. Studies by James McGaugh and others show that elevating catecholamines (e.g., via exercise, cold exposure, or caffeine) shortly after learning significantly improves long-term retention by strengthening synaptic connections in the brain.

Medieval teachers used to throw kids in rivers after lessons, to create a big emotional spike so they’d actually remember what they learned. Andrew Huberman says the same principle works today: If you want to lock in new information, get your adrenaline up right after studying or reading. A double espresso, ice bath, or anything that gets your heart racing immediately after learning helps tag the info as important and store it better. Post-learning adrenaline release enhances memory consolidation. Studies by James McGaugh and others show that elevating catecholamines (e.g., via exercise, cold exposure, or caffeine) shortly after learning significantly improves long-term retention by strengthening synaptic connections in the brain.

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