Experts Meditation & Mindfulness Andrew Huberman

Andrew Huberman · 54 episodes · 923 sourced insights

What Andrew Huberman says about meditation & mindfulness

Everything Andrew Huberman and guests said about meditation & mindfulness across 54 episodes — each point linked to the exact second on YouTube. Sourced expert opinion, not medical advice.

Meditation & Mindfulness

In their own words

Reframes cortisol as a 'hormone of energy' rather than a stress hormone, and says you don't want cortisol too low.
00:02:36Andrew Huberman · Huberman Lab · Mar 2025
Core tool: get sunlight outside within 30 minutes of waking (no sunglasses) to time your cortisol peak to the morning.
00:05:14Andrew Huberman · Huberman Lab · Mar 2025
Claims the body can't tell the difference between a troubling text, an ice bath, and HIIT, it's all just stress.
00:11:28Andrew Huberman · Huberman Lab · Mar 2025
Key mechanism: train adrenaline release from the adrenals while keeping the mind calm, since cortisol crosses the blood-brain barrier but epinephrine does not.
00:17:41Andrew Huberman · Huberman Lab · Mar 2025
Counterintuitive finding: brief 1-4 day bouts of stress can boost immune function instead of harming it.
00:18:43Andrew Huberman · Huberman Lab · Mar 2025
Cites the 2014 Kox et al. PNAS Wim Hof study where deliberate breathing attenuated fever and vomiting from injected E. coli.
00:19:45Andrew Huberman · Huberman Lab · Mar 2025
Reveals chronic sympathetic activation depletes melanocyte stem cells in hair, so stress literally turns hair gray.
00:23:58Andrew Huberman · Huberman Lab · Mar 2025
Personal protocol: takes 50 mg of apigenin (from chamomile) before bed to calm the nervous system.
00:25:30Andrew Huberman · Huberman Lab · Mar 2025
Cortisol is a steroid hormone made from cholesterol and competes with testosterone and estrogen for that cholesterol when you're stressed.
00:01:32Andrew Huberman · Huberman Lab · Mar 2025
A sunny morning sky is ~100,000 lux, a cloudy day ~10,000 lux, bright artificial light ~1,000 lux, and room light only 100-200 lux, so phones and bulbs can't time cortisol.
00:06:16Andrew Huberman · Huberman Lab · Mar 2025
Light exposure guidance: ~10 minutes outside on a clear day, 10-20 minutes with broken clouds, ~30 minutes on dense overcast days.
00:06:47Andrew Huberman · Huberman Lab · Mar 2025
Dopamine is the precursor to epinephrine, so telling yourself you enjoy a stressor can chemically increase adrenaline output.
00:11:59Andrew Huberman · Huberman Lab · Mar 2025
Chronic stress (more than 4-7 days) can flip cortisol's negative feedback loop into a positive one, making stress cause more stress.
00:22:54Andrew Huberman · Huberman Lab · Mar 2025
In studies of chronic corticosterone, animals ate more sugar and fat, even lard, leading to type 2 diabetes.
00:23:26Andrew Huberman · Huberman Lab · Mar 2025
Ashwagandha is reported to reduce cortisol by 14.5 to 27.9% in otherwise healthy but stressed humans.
00:24:58Andrew Huberman · Huberman Lab · Mar 2025
Huberman's own routine: skips breakfast, delays caffeine 90 minutes to 2 hours, and eats first meal around 11:30-noon, keeping carbs low to maintain high epinephrine.
00:27:38Andrew Huberman · Huberman Lab · Mar 2025
The classic stress-immunity research is based largely on the work of Bruce McEwen at Rockefeller University.
00:18:12Andrew Huberman · Huberman Lab · Mar 2025
Grief rarely responds to antidepressants while depression often does, showing they are distinct brain processes.
00:11:24Andrew Huberman · Huberman Lab · May 2022
Huberman cites research showing complicated grief activates the nucleus accumbens reward center, proving grief is a craving state.
00:18:17Andrew Huberman · Huberman Lab · May 2022
Recent research refutes the idea that everyone moves linearly through Kubler-Ross's five stages of grief.
00:14:33Andrew Huberman · Huberman Lab · May 2022
Huberman reads Richard Feynman's letter to his dead wife Arline, ending 'I don't know your new address,' as a perfect illustration of grief's space-time-closeness map.
00:40:21Andrew Huberman · Huberman Lab · May 2022
Trace cells fire to signal the absence of someone who should be at a location, explaining why you expect the deceased to walk through the door.
01:07:04Andrew Huberman · Huberman Lab · May 2022
People with the highest pre-treatment adrenaline levels have the worst complicated-grief outcomes, so calming your baseline can inoculate you against it.
01:20:15Andrew Huberman · Huberman Lab · May 2022
A vagal tone study found emotional-disclosure writing only helped people with high respiratory sinus arrhythmia.
01:37:52Andrew Huberman · Huberman Lab · May 2022
Complicated grief, which fails to resolve over a prolonged period, occurs in about one in ten people.
00:09:51Andrew Huberman · Huberman Lab · May 2022
Dopamine is not about feeling good but about putting us into a state of desiring and seeking things.
00:19:20Andrew Huberman · Huberman Lab · May 2022
The inferior parietal lobule is uniquely activated by distance in space, time, and emotional closeness alike.
00:29:43Andrew Huberman · Huberman Lab · May 2022
Grief resembles a phantom limb; Huberman felt a touch on his neck for years after his graduate advisor died.
00:57:41Andrew Huberman · Huberman Lab · May 2022
Monogamous prairie voles have far more oxytocin receptors in the nucleus accumbens than non-monogamous ones.
01:11:50Andrew Huberman · Huberman Lab · May 2022
Exhales slow the heart rate and inhales speed it up, a relationship called respiratory sinus arrhythmia you can train.
01:32:41Andrew Huberman · Huberman Lab · May 2022
Complicated grievers show significantly higher 4pm and 9pm cortisol than non-complicated grievers.
01:46:13Andrew Huberman · Huberman Lab · May 2022
Viewing morning sunlight without sunglasses or windows regulates cortisol; doing it through glass is at least 50 times less effective.
01:48:49Andrew Huberman · Huberman Lab · May 2022
Huberman kept reflexively expecting calls from his deceased advisor whose number still showed on his phone.
00:45:09Andrew Huberman · Huberman Lab · May 2022
States flatly there is no cure for the common cold because over 160 different cold-virus serotypes keep changing shape.
00:05:44Andrew Huberman · Huberman Lab · Jan 2024
Debunks the childhood myth that cold temperatures cause colds—it's viruses, not the weather.
00:07:48Andrew Huberman · Huberman Lab · Jan 2024
Warns that feeling better doesn't mean you're no longer contagious; people still sneezing who claim otherwise are 'lying.'
00:15:35Andrew Huberman · Huberman Lab · Jan 2024
Says the flu shot only reduces risk of that season's dominant strain by about 40 to 60 percent and he personally usually skips it.
00:21:17Andrew Huberman · Huberman Lab · Jan 2024
Reveals his own cold/flu frequency has dropped from yearly to roughly once every 18 to 24 months by tracking sleep and exercise.
00:25:22Andrew Huberman · Huberman Lab · Jan 2024
Marathon runners and those training for marathons are 'severely immune compromised' with sharply reduced natural killer cell activity.
01:25:14Andrew Huberman · Huberman Lab · Jan 2024
Highlights a 2023 retraction of a nine-trial vitamin C meta-analysis due to double-counted placebo groups.
01:44:53Andrew Huberman · Huberman Lab · Jan 2024
Cites a 1997 study where only 25 percent of the NAC group caught flu versus 79 percent of the placebo group.
02:00:24Andrew Huberman · Huberman Lab · Jan 2024
Cold virus can survive on surfaces for up to 24 hours, while flu virus dies off after about 2 hours.
00:08:50Andrew Huberman · Huberman Lab · Jan 2024
Cold virus particles are roughly 5 microns; the thin edge of a credit card is about 200 microns thick.
00:10:55Andrew Huberman · Huberman Lab · Jan 2024
You start shedding flu virus and become contagious about 24 hours before your first symptoms appear.
00:28:29Andrew Huberman · Huberman Lab · Jan 2024
Studies from Noam Sobel's lab show people touch their eyes or face shortly after shaking hands, a primary infection route.
00:39:59Andrew Huberman · Huberman Lab · Jan 2024
The microbiome in your nasal passages is the most effective at neutralizing incoming cold and flu viruses, favoring nasal breathing.
00:37:21Andrew Huberman · Huberman Lab · Jan 2024
Two to four daily servings of low-sugar fermented foods (sauerkraut, kimchi, kefir, kombucha) best support the gut microbiome.
01:11:43Andrew Huberman · Huberman Lab · Jan 2024
Intense exercise of 60 minutes or less boosts innate immune activity for up to 24 hours afterward.
01:22:10Andrew Huberman · Huberman Lab · Jan 2024
A sauna protocol of three rounds of 15 minutes at 176–210°F can raise innate immune cell counts.
01:37:03Andrew Huberman · Huberman Lab · Jan 2024
A study found zinc (90 mg/day zinc acetate) produced a three-times-faster recovery from a cold.
01:53:41Andrew Huberman · Huberman Lab · Jan 2024
Nobel laureate Linus Pauling famously took many grams of vitamin C daily, yet the evidence for its cold benefit is weak.
01:43:47Andrew Huberman · Huberman Lab · Jan 2024
Delayed onset muscle soreness is probably a neural feedback loop from swelling pressing on muscle spindles, not actual muscle damage.
00:09:54Andy Galpin · Huberman Lab · Feb 2023
Optimizing for how you feel right now almost always compromises long-term adaptation, and vice versa.
00:32:48Andy Galpin · Huberman Lab · Feb 2023
Anti-inflammatories, ice, and vitamin C/E post-workout blunt the adaptation signal and reduce results weeks later.
00:33:50Andy Galpin · Huberman Lab · Feb 2023
There is no clinical diagnosis, test, or blood panel for overtraining; it can only be confirmed retroactively.
00:51:08Andy Galpin · Huberman Lab · Feb 2023
In a brutal study, two weeks of daily max squats dropped power by 35 percent while strength fell far less.
01:37:58Andy Galpin · Huberman Lab · Feb 2023
You will see no progress from training without a large cortisol spike; suppressing cortisol suppresses adaptation.
01:58:38Andy Galpin · Huberman Lab · Feb 2023
Recovery itself is a trainable system; resilience can be measured and widened like the lane in a bowling-alley analogy.
02:33:36Andy Galpin · Huberman Lab · Feb 2023
A blood volume of six liters that alarms a physician is often a sign of an extremely fit endurance athlete.
00:27:29Andy Galpin · Huberman Lab · Feb 2023
Maximum heart rate does not increase with training; only age lowers it, while resting heart rate can drop substantially.
00:36:31Andy Galpin · Huberman Lab · Feb 2023
Listening to slow-paced music post-workout may enhance recovery, while fast-paced music can slow it down.
00:54:13Andy Galpin · Huberman Lab · Feb 2023
Just three minutes of focused relaxation breathing, even in the shower, can accelerate recovery.
00:56:17Andy Galpin · Huberman Lab · Feb 2023
Susanna Soberg's thresholds suggest about 57 minutes of sauna heat and 11 minutes of cold per week.
01:14:29Andy Galpin · Huberman Lab · Feb 2023
Sauna and hot tub use can severely reduce motile sperm for up to 60 days, but not reliably enough for contraception.
01:19:44Andy Galpin · Huberman Lab · Feb 2023
In overtraining studies, beta-adrenergic receptor sensitivity dropped 2.5-fold and nocturnal urinary epinephrine rose about 50 percent.
01:42:41Andy Galpin · Huberman Lab · Feb 2023
Viewing bright light early in the day can produce a roughly 50 percent increase in the morning cortisol spike.
01:56:50Andy Galpin · Huberman Lab · Feb 2023
Turmeric and finasteride can lower DHT and thereby reduce libido, independent of testosterone levels.
02:55:22Andy Galpin · Huberman Lab · Feb 2023
A cheap handgrip dynamometer (about $20 to $40) can be used as a daily test for recovery and overreaching.
03:00:35Andy Galpin · Huberman Lab · Feb 2023
Huberman opens explaining the facial bandage came from a cooking accident, not anything dramatic.
00:00:00Andrew Huberman · Huberman Lab · Feb 2025
Expecting fathers show an almost 50% drop in both free and bound testosterone, driven by rising prolactin.
00:07:48Andrew Huberman · Huberman Lab · Feb 2025
Heavy weight training (not to failure) before cardio raises testosterone, but doing endurance first lowers it during the session.
00:19:10Andrew Huberman · Huberman Lab · Feb 2025
Endurance exercise beyond about 75 minutes starts to reduce testosterone, presumably via increased cortisol.
00:20:12Andrew Huberman · Huberman Lab · Feb 2025
HCG was originally collected and synthesized from pregnant women's urine, with a former black market for it.
00:28:32Andrew Huberman · Huberman Lab · Feb 2025
Strong contrarian warning: 'more is not better' with hormones, since tissues that recycle thrive on androgens and estrogens to grow tumors.
00:26:27Andrew Huberman · Huberman Lab · Feb 2025
Aromatase enzymes convert testosterone into estrogen, so even high-testosterone males produce estrogen.
00:01:33Andrew Huberman · Huberman Lab · Feb 2025
Testosterone in males drops at roughly 1% per year across the lifespan.
00:02:35Andrew Huberman · Huberman Lab · Feb 2025
Testosterone binds the amygdala and lowers the threshold for stress and anxiety, making effort feel good.
00:05:11Andrew Huberman · Huberman Lab · Feb 2025
Estrogen, not just testosterone, is essential for libido in men; if estrogen drops too low, libido vanishes.
00:07:16Andrew Huberman · Huberman Lab · Feb 2025
The pro-inflammatory cytokine IL-6 suppresses sex hormones and desire for sex independent of feeling sick.
00:09:22Andrew Huberman · Huberman Lab · Feb 2025
Cholesterol is a shared precursor; under high stress it converts to cortisol instead of testosterone or estrogen.
00:12:28Andrew Huberman · Huberman Lab · Feb 2025
Nasal breathing during exercise can be trained as the sinuses dilate over time, eventually improving output.
00:13:29Andrew Huberman · Huberman Lab · Feb 2025
Cold exposure may boost sex hormones via rebound vasodilation increasing blood flow to the gonads.
00:18:09Andrew Huberman · Huberman Lab · Feb 2025
Vitamin D, zinc, and magnesium are the 'usual suspect' nutrients supporting healthy hormone production.
00:22:49Andrew Huberman · Huberman Lab · Feb 2025
Opioids, even at low chronic doses, can cause endocrine syndromes like gynecomastia by disrupting GnRH neurons.
00:23:21Andrew Huberman · Huberman Lab · Feb 2025
Calls the popular idea that the vagus nerve mainly calms you down 'more or less a myth' — it is the fast pathway signaling body infection to the brain.
00:12:48Andrew Huberman · Huberman Lab · Sep 2025
Breaks down a PNAS study where people injected with E. coli had fewer flu-like symptoms after Wim Hof-style breathing.
00:20:21Andrew Huberman · Huberman Lab · Sep 2025
Identifies adrenaline/epinephrine release as the mechanism that reduces inflammation during the breathing protocol.
00:25:44Andrew Huberman · Huberman Lab · Sep 2025
Explains the 'you get sick after you finally stop/rest' phenomenon as adrenaline boosting immune defense during stress.
00:26:14Andrew Huberman · Huberman Lab · Sep 2025
Personal admission: Huberman uses cyclic hyperventilation breathing himself whenever he feels a bug coming on, for 4+ years.
00:27:18Andrew Huberman · Huberman Lab · Sep 2025
Cites Asya Rolls' lab showing mindset and a 'sense of hope' (via dopamine) can shrink tumors and speed wound healing.
00:29:33Andrew Huberman · Huberman Lab · Sep 2025
Cites Qiufu Ma's Harvard study mapping how electroacupuncture of fascia drives a vagal-adrenal anti-inflammatory reflex.
00:31:43Andrew Huberman · Huberman Lab · Sep 2025
Offers spirulina (2 grams) as an alternative to Sudafed-type decongestants for nasal congestion.
00:34:27Andrew Huberman · Huberman Lab · Sep 2025
The body's defense has three layers: physical barrier (skin/mucus), the fast innate immune system, and the antibody-making adaptive immune system.
00:00:00Andrew Huberman · Huberman Lab · Sep 2025
IgM antibodies appear early (recent infection) while the more stable IgG comes later — 'IG' stands for immunoglobulin.
00:06:55Andrew Huberman · Huberman Lab · Sep 2025
You have distinct microbiomes in your eyes, mouth, nose and gut — not just one gut microbiome.
00:09:01Andrew Huberman · Huberman Lab · Sep 2025
Two to four daily servings of low-sugar fermented foods (sauerkraut, natto, kimchi, pickles) support the gut microbiome and reduce cytokine activity.
00:10:07Andrew Huberman · Huberman Lab · Sep 2025
Nasal breathing filters viruses and bacteria far better than mouth breathing.
00:09:33Andrew Huberman · Huberman Lab · Sep 2025
Fever is the body deliberately raising temperature because many viruses and bacteria don't survive well at elevated heat.
00:13:55Andrew Huberman · Huberman Lab · Sep 2025
Elevating your heels about 12 degrees during sleep increases glymphatic washout that clears brain debris during infection.
00:19:15Andrew Huberman · Huberman Lab · Sep 2025
The breathing protocol: 20–30 deep breaths, then exhale fully and hold 15–60 seconds, repeated for 3–4 rounds.
00:24:05Andrew Huberman · Huberman Lab · Sep 2025
Randomized double-blind human trials found 2 grams of spirulina reduced nasal obstruction, itching and inflammatory cytokines while improving smell and sleep.
00:35:28Andrew Huberman · Huberman Lab · Sep 2025
A Science paper found that men who smelled women's emotional tears had significantly reduced testosterone and dampened brain areas linked to sexual arousal.
00:17:25Andrew Huberman · Huberman Lab · Jun 2021
Inhaling itself raises brain arousal and learning capacity while exhaling causes a dip, independent of what you smell.
00:31:07Andrew Huberman · Huberman Lab · Jun 2021
Taste receptors for sweet and umami are expressed not just on the tongue but in the gut and even on the ovaries and testes.
01:28:27Andrew Huberman · Huberman Lab · Jun 2021
Charles Zuker's lab swapped sweet and bitter receptors in mice, making them avoid sugar water and avidly drink bitter solutions.
01:41:14Andrew Huberman · Huberman Lab · Jun 2021
A Weizmann study found people almost always touch their eyes within seconds of a handshake, subconsciously sampling the other person's chemicals.
01:53:48Andrew Huberman · Huberman Lab · Jun 2021
Carnivores like tigers lack sweet receptors entirely but have umami sensitivity at least 5,000 times that of humans.
01:22:39Andrew Huberman · Huberman Lab · Jun 2021
Smelling salts (ammonia) work by triggering the innate nose-to-amygdala fear pathway, jolting you awake like six espressos at once.
00:35:47Andrew Huberman · Huberman Lab · Jun 2021
Olfactory neurons are unique in the brain because they are continually replenished throughout life, roughly every three to four weeks.
00:44:08Andrew Huberman · Huberman Lab · Jun 2021
Concussion severity and recovery can be partly gauged by how fully a person regains their sense of smell after a head injury.
00:50:37Andrew Huberman · Huberman Lab · Jun 2021
A single gene variant determines whether microwave popcorn smells pleasant or like vomit, and whether you can smell asparagus in urine.
01:00:07Andrew Huberman · Huberman Lab · Jun 2021
The high-school diagram of a tongue map with separate taste zones is complete fiction; receptors are intermixed across the tongue.
01:05:58Andrew Huberman · Huberman Lab · Jun 2021
Bitter receptors connect directly to the brainstem gag reflex to stop us swallowing poisons.
01:09:35Andrew Huberman · Huberman Lab · Jun 2021
Diego Bohorquez's lab showed gut neurons sense fat, sugar, and amino acids and signal dopamine via the vagus nerve, driving cravings independent of taste.
01:15:22Andrew Huberman · Huberman Lab · Jun 2021
Pandas have no umami receptors but heightened sweet receptors, while their carnivore counterparts are the reverse.
01:24:14Andrew Huberman · Huberman Lab · Jun 2021
The Coolidge effect, recovery of mating vigor when a novel partner is introduced, runs in both males and females and is purely odor-driven.
01:43:18Andrew Huberman · Huberman Lab · Jun 2021
There is no essential carbohydrate or sugar, but everyone needs essential amino acids and fatty acids to survive.
01:09:03Andrew Huberman · Huberman Lab · Jun 2021
The cringe-inducing feeling of fingernails on a chalkboard is the touch and visceral component, not just the sound.
01:33:22Andrew Huberman · Huberman Lab · Jun 2021
Core thesis: you can't just eliminate fears, you have to replace them with a new positive event.
00:01:00Andrew Huberman · Huberman Lab · Nov 2025
Fear learning can happen via one-trial learning, unlike Pavlov's dogs which need many pairings.
00:15:05Andrew Huberman · Huberman Lab · Nov 2025
Each retelling of a trauma in rich detail progressively diminishes the physiological anxiety response.
00:19:48Andrew Huberman · Huberman Lab · Nov 2025
Huberman highlights ketamine-assisted and MDMA-assisted psychotherapy as emerging PTSD treatments.
00:23:27Andrew Huberman · Huberman Lab · Nov 2025
Describes his lab's cyclic hyperventilation breathing protocol as a low/zero-cost self-directed intervention.
00:28:08Andrew Huberman · Huberman Lab · Nov 2025
Recommends saffron (30 mg) and inositol (18 g) as supplements studied for reducing anxiety.
00:31:50Andrew Huberman · Huberman Lab · Nov 2025
The amygdala (means 'almond') is part of a larger amygdaloid complex with 12 to 14 areas.
00:07:47Andrew Huberman · Huberman Lab · Nov 2025
The threat center projects to the dopamine reward system (nucleus accumbens), which can be leveraged to wire in new positive memories.
00:09:54Andrew Huberman · Huberman Lab · Nov 2025
Fear feels the same to everyone; the only thing you can negotiate is what it means and whether you persist, pause, or retreat.
00:11:27Andrew Huberman · Huberman Lab · Nov 2025
MDMA uniquely raises both dopamine and serotonin simultaneously, a state not seen under normal conditions.
00:26:36Andrew Huberman · Huberman Lab · Nov 2025
12 studies indicate orally ingested saffron at 30 mg reliably reduces anxiety on the Hamilton Anxiety Rating Scale.
00:31:50Andrew Huberman · Huberman Lab · Nov 2025
Inositol at 18 g daily for a month had anxiety-reducing potency on par with many prescription antidepressants.
00:32:22Andrew Huberman · Huberman Lab · Nov 2025
Regular, trusting social connection of any kind is highly beneficial to working through fear and trauma.
00:22:55Andrew Huberman · Huberman Lab · Nov 2025
Dr. K's third-year-resident patient had done six months of therapy just venting weekly, revealing that talking about feelings (especially for men) is often not enough.
00:33:10Dr. Alok Kanojia (Dr. K) · Huberman Lab · Mar 2026
Dr. K spent 7 years training to become a monk before becoming a psychiatrist, and pushed back on Western models of the mind.
00:42:00Dr. Alok Kanojia (Dr. K) · Huberman Lab · Mar 2026
During his father's funeral he touched the cold body, felt grief, yet found the witnessing self at peace: 'the body is grieving, but I'm not grieving.'
01:07:25Dr. Alok Kanojia (Dr. K) · Huberman Lab · Mar 2026
Cites a first case report of AI-induced psychosis: patient recovered on antipsychotics, relapsed into psychosis only after resuming AI use.
02:03:32Dr. Alok Kanojia (Dr. K) · Huberman Lab · Mar 2026
Recounts a case of someone who killed their mother and died by suicide after an AI reinforced their paranoid delusions about her.
02:05:04Dr. Alok Kanojia (Dr. K) · Huberman Lab · Mar 2026
Predicts that in ~60 years society will talk about AI the way we now talk about nicotine and tobacco.
02:10:13Dr. Alok Kanojia (Dr. K) · Huberman Lab · Mar 2026
Admits he was the 'failure to launch' archetype: 5.5 years to graduate with a 2.4 GPA, started med school at 28, couldn't support himself until residency at 32.
02:32:23Dr. Alok Kanojia (Dr. K) · Huberman Lab · Mar 2026
Reveals he is a trained Reiki healer, crystal healer and Bach-flower practitioner but won't promote them because he sees no scientific basis.
02:56:58Dr. Alok Kanojia (Dr. K) · Huberman Lab · Mar 2026
Distress tolerance, perfectionism and rumination are 'transdiagnostic factors' that raise risk across many mental illnesses, and distress tolerance is collapsing.
00:12:59Dr. Alok Kanojia (Dr. K) · Huberman Lab · Mar 2026

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