Andrew D. Huberman
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Professor of Neurobiology & Ophthalmology at Stanford Medicine β’ Host of the Huberman Lab podcast β’ Focused on science & health research & public education
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| Date | Subscriber Growth | Mentions | Channels | |
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Channel Posts
How to actually get through to a high-conflict person:
- Skip the insight - don't try to make them see how they're behaving
- Go outward, not inward - focus on options and what to do next
- Inward focus = more defensiveness, every time
- Drop the past - you will never resolve it with a high-conflict person
- Future focus only - gather just enough context, then move forward
| 2 |  4 laws to make any habit stick:
1. Make it obvious: prime your environment so the cue is visible (put running shoes out the night before, place the guitar on a stand not in a closet)
2. Make it attractive: the more appealing the habit feels, the more likely you are to start
3. Make it easy: reduce friction, cut steps, simplify until starting requires almost no effort
4. Make it satisfying: pleasure and positive emotion after a habit make you repeat it | 300 |
| 3 |  This explains almost everything about child development:
"It is better to be a sinner in a world ruled by God than to live in a world ruled by the devil."
- Repair after yelling at your kids matters more than the yelling itself
- Trauma isn't what happens to you, it's what happens inside you when you're alone with it
- Kids can't say "my parent had a bad day" - they blame themselves instead
- Without repair, kids are left with 2 options: self-blame ("it's my fault") or self-doubt ("maybe I overreacted")
- Those patterns follow them into adulthood
- After a hard moment, go to your kid: "That probably felt scary, what was that like?"
- Processing a scary event in connection vs. aloneness is the entire difference | 512 |
| 4 | How to overcome self-sabotage and do your best work:
- Recognize "Resistance," your internal tendency to quit before you start
- Flip the switch: stop thinking like an amateur, start thinking like a pro
- Show up every day and stay on the job the full equivalent of a workday
- Don't take success or failure personally, pros separate results from identity
- Play hurt: show up even when sick, tired, or knocked back
- Stop waiting to feel like it, professionals do the work regardless of how they feel
- It costs nothing: no course, no certification, just a decision | 511 |
| 5 |  Tool for falling asleep faster:
β Start at your toes: clench the muscles, then fully relax them
β Work your way up the body, one muscle group at a time, ending at your face
β Deliberately "drape" the facial muscles, let them go completely slack
β Use exhale-emphasized breathing throughout (longer exhale than inhale)
β Goal: shift the nervous system away from noradrenaline release and into rest | 475 |
| 6 |  Why you must get outside before 9am:
- Setting your circadian clock is foundational to both mental and physical health
- Your brain needs ~100,000 lux of light to register "morning"
- Indoor lights only produce 4,000β5,000 lux
- A phone or computer screen (500β1,000 lux) would take 100+ min to work
- Outside, even on a cloudy day = 7,000β10,000 lux
- Go outside within the first 1β2 hours of waking, before 9β10 a.m.
- Must enter through your eyes | 476 |
| 7 | How to train your neck with a plate and a towel:
β Wrap a 5 lb plate in a towel for comfort
β Lay on a bench, head off the edge, rotate through 4 positions: back, stomach, left side, right side
β Each position targets a different muscle group: flexors, extensors, and lateral muscles
β Retract your chin before each rep for neck stability
β Move slow and controlled, 12 reps per position, sub-fatigue effort
β Start with 1 round only, you will be sore the next day
β Build up gradually, this is a long, slow process | 951 |
| 8 | Full discussion
https://www.hubermanlab.com/episode/how-to-accelerate-learning-and-improve-education-joe-liemandt | 876 |
| 9 |  The key to education/schooling kids love is high standards. Same holds for adults. Joe Liemandt of Alpha School on Huberman Lab podcast out now. | 821 |
| 10 |  Does creatine cause hair loss?
β The hair loss claim comes from 1 study (2009) that measured DHT, not actual hair loss
β That study was never replicated, not convincing evidence
β If you're prone to hair loss and want to skip it, that's reasonable, but most people shouldn't worry
β Standard dose: 5g/day consistently
β Loading (higher dose for ~1 week) saturates stores faster but raises GI risk
β No-load approach reaches the same saturation in 2-4 weeks with fewer side effects
β GI issues? Split into 1-2g doses throughout the day and skip loading entirely | 1 142 |
| 11 | Simple exercise to focus your mind and stop worrying:
β Draw a line down the middle of a piece of paper
β Left side: everything you're concerned about (world events, opinions, outcomes)
β Right side: everything you can directly influence
β The right side will almost always have just one thing: yourself
β Break "yourself" down: how you think, how you speak to yourself, how you plan your day
β Do this exercise once a month, or whenever sticky thoughts wake you up at 3am | 1 549 |
| 12 | How to actually feel your biceps on the cable curl machine:
β Stand over the pad, don't sit; sitting creates a fulcrum at the elbow and kills tension
β Drive elbows back into the pad as hard as possible to engage the lats and stabilize the shoulder girdle
β Start from full extension, curl slow, feel every inch of the movement
β Let the wrist bend back slightly at the top to keep tension on the bicep
β Stop just short of lockout, going too far and you're just hanging, zero load on the muscle
β Prioritize effective reps over total reps | 1 368 |
| 13 |  How to better understand yourself:
β Bring curiosity to yourself the same way you'd learn any subject, no judgment, no gravity required
β Ask: what threads run through everything I do? Where do I feel most vs. least like myself?
β Notice if your external presentation matches your internal reality, if it doesn't, get curious about what you're protecting
β Find the sweet spot: enough connection to check in with others, enough aloneness to form your own answers first
β Before seeking external validation or guidance, sit with the question yourself | 1 290 |
| 14 |  Questions to ask before starting any creative project:
β Why are you doing this? Get clear on your purpose before anything else
β Are you under contract? Then delivering the result is non-negotiable, personal preference doesn't matter
β Are you free from financial obligation? Then prioritize what you believe is important
β Your intention determines your range of possibilities from the start | 1 228 |
| 15 |  How to find work that feels meaningful:
β Google "VIA Character Strengths Test," take the free 24-question assessment
β Identify your top "signature strengths" (bravery, humor, love of learning, etc.)
β Notice which strengths feel most like *you* when you use them
β Practice "job crafting": find small ways to use those strengths in your current role
β Love of learning? Pick topics you know nothing about and dive in
β Bravery? Take on projects or conversations that feel slightly intimidating | 1 485 |
| 16 |  How much water to drink during exercise (The Galpin Equation):
β Pounds: bodyweight Γ· 30 = ounces to drink every 15-20 min
β Metric: 2ml per kg of bodyweight every 15-20 min
β Sip consistently throughout β don't wait and drink it all at once
β Adjust for your sport: runners may need different intervals than lifters | 1 491 |
| 17 |  Positive doorstep footage for once.
And the delivery person doesnβt selfie.
Respect. | 1 535 |
| 18 | "Most people don't think of food as medicine. They don't really understand the extent to which what they put in your mouth can support you, that it really can be health promoting."
"We are homeostatic systems, very complex ones. We have all these organs, all these biochemical pathways, and you have to tune all this stuff to keep it right."
"We wait till things are broken and then try and fix it. What you want to do is have people as well tuned cars for their entire life."
"Every person's community of microbes is different. If you eat a certain fiber, you're not as prepared to handle it as the next person."
"We like to do individual fibers because ultimately I want to understand the effect of every fiber and make combinations that would be personalized for people." | 1 885 |
| 19 | How to ask for space in a relationship without triggering abandonment:
"Contract for it when the heat is not on."
"I need to collect myself. It's in your interest to let me go collect yourself."
"15, 20 minutes and then I'm back. I'm not going to leave you. It's not unilateral, and it's not forever."
"What do you need in order to be calm enough to let me go?"
"Our relationships are our biospheres. It's in my interest to do what the biosphere needs because I'm inside it." | 1 447 |
| 20 |  What it will take to make America healthy:
"93% of us have some metabolic dysfunction. Psychiatric illness is on the rise in both kids and adults. Autoimmune diseases are skyrocketing."
"We're not winning on the health front in the war on chronic disease. We're losing disastrously and we have to come together as a country to solve this."
"One in three dollars that you paid in taxes goes to healthcare. Of that, 80% is mostly for chronic disease that is either preventable or reversible through intensive lifestyle therapy."
"There's 10,000 additives to food in America. There's 400 that are allowed in Europe."
"Health isn't red or blue or purple. It's a human issue." | 1 395 |
