Experts Sleep Andrew Huberman

Andrew Huberman · 97 episodes · 1629 sourced insights

What Andrew Huberman says about sleep

Everything Andrew Huberman and guests said about sleep across 97 episodes — each point linked to the exact second on YouTube. Sourced expert opinion, not medical advice.

In their own words

Challenges the famous Kubler-Ross five stages of grief as no longer fully supported by neuroimaging and modern research.
00:01:31Andrew Huberman · Huberman Lab · May 2026
Reveals that one brain area, the inferior parietal lobule, uniquely encodes physical distance, time spacing, and emotional closeness alike.
00:07:16Andrew Huberman · Huberman Lab · May 2026
Reframes grief as the process of unbraiding attachment from our brain's space-time predictions about a person.
00:09:49Andrew Huberman · Huberman Lab · May 2026
Links intense, prolonged yearning to having more oxytocin receptors in motivation and craving circuits, not greater capacity for love.
00:19:10Andrew Huberman · Huberman Lab · May 2026
A bereavement writing study found no overall benefit until researchers split subjects by vagal tone, where only high-vagal-tone people benefited.
00:23:50Andrew Huberman · Huberman Lab · May 2026
Cites data showing people with complicated grief have significantly higher late-day (4pm and 9pm) cortisol levels.
00:28:28Andrew Huberman · Huberman Lab · May 2026
Recommends viewing morning sunlight as the single most powerful tool to regulate cortisol and support healthy grieving.
00:30:31Andrew Huberman · Huberman Lab · May 2026
Brain imaging shows grief activates motivation, craving, and pursuit circuits, overlapping with reward pathways.
00:02:35Andrew Huberman · Huberman Lab · May 2026
A core function of attachment is the brain's ability to predict when and where you will see someone again.
00:08:17Andrew Huberman · Huberman Lab · May 2026
After a loss the brain keeps making predictions the person will appear, called reverberatory activity, driving the yearning.
00:10:51Andrew Huberman · Huberman Lab · May 2026
Monogamous prairie voles work hard to reach a lost mate and have far more oxytocin receptors in the nucleus accumbens than non-monogamous voles.
00:17:05Andrew Huberman · Huberman Lab · May 2026
Counterfactual 'what if' thinking is an infinite, guilt-tied landscape that strengthens maladaptive bonds and should be avoided.
00:14:29Andrew Huberman · Huberman Lab · May 2026
The bereavement study was published in Biological Psychology under the title 'Emotional disclosure for whom? A study of vagal tone in bereavement.'
00:21:45Andrew Huberman · Huberman Lab · May 2026
In a healthy person cortisol peaks about 45 minutes after waking and drops to very low by 4pm and 9pm.
00:27:24Andrew Huberman · Huberman Lab · May 2026
Neuroplasticity, the literal rewiring that grieving requires, happens during deep sleep and non-sleep deep rest (NSDR).
00:32:36Andrew Huberman · Huberman Lab · May 2026
Reveals the premium channel now has three dollar-for-dollar donor matches, effectively quadrupling research funding.
00:01:35Andrew Huberman · Huberman Lab · Aug 2024
Recommends 45-50F as his go-to cold-plunge range and admits he never enjoys getting in, much preferring heat and the sauna.
00:17:47Andrew Huberman · Huberman Lab · Aug 2024
Warns that breathwork before cold water can suppress the gasp reflex and that people have blacked out and died doing it.
00:17:47Andrew Huberman · Huberman Lab · Aug 2024
Admits writing the bonus chapters of his book has been hard and that he uses a signed self-contract for each writing block.
00:22:29Andrew Huberman · Huberman Lab · Aug 2024
Says there is currently no clear pharmacology to specifically increase REM sleep.
00:32:19Andrew Huberman · Huberman Lab · Aug 2024
Concludes shilajit ranks low for boosting testosterone and that extra REM sleep beats it.
00:41:46Andrew Huberman · Huberman Lab · Aug 2024
Confirms he closed his animal lab and now focuses mainly on teaching and possible human vision studies.
00:48:32Andrew Huberman · Huberman Lab · Aug 2024
Mineral sunscreens with zinc oxide or titanium dioxide up to 25% are deemed safe by most dermatologists.
00:05:13Andrew Huberman · Huberman Lab · Aug 2024
You do not have to get a sunburn to raise your skin cancer risk.
00:07:18Andrew Huberman · Huberman Lab · Aug 2024
Ingesting 5-30g of collagen daily (often 15-30g) with vitamin C shows moderate improvement in skin elasticity and plumpness.
00:08:20Andrew Huberman · Huberman Lab · Aug 2024
Red light or near-infrared panels for 10-15 minutes a day, five days a week over months can moderately improve skin appearance.
00:09:54Andrew Huberman · Huberman Lab · Aug 2024
Announcing your goals to supportive people can reduce follow-through; a signed self-contract works better.
00:21:25Andrew Huberman · Huberman Lab · Aug 2024
During REM sleep the body cannot release adrenaline, allowing intense emotional dreams without a physical stress response.
00:27:42Andrew Huberman · Huberman Lab · Aug 2024
Wendy Suzuki's NYU lab found ~13 minutes of daily meditation significantly boosts working memory and focus.
00:34:55Andrew Huberman · Huberman Lab · Aug 2024
Random 10-second micro-gaps during learning trigger hippocampal replay at 20-30x speed, multiplying repetitions for free.
00:37:34Andrew Huberman · Huberman Lab · Aug 2024
Cardiovascular exercise just before studying boosts learning via dopamine, epinephrine and norepinephrine.
00:39:09Andrew Huberman · Huberman Lab · Aug 2024
An extra 20 minutes of REM sleep serves testosterone better than taking shilajit.
00:44:22Andrew Huberman · Huberman Lab · Aug 2024
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
Huberman champions NSDR (non-sleep deep rest), citing University of Copenhagen studies showing it replenishes brain dopamine.
00:04:45Live audience Q&A (no single guest) · Huberman Lab · May 2024
Describes a dose-dependent placebo effect study where being TOLD you got a higher nicotine dose changed cognition and measured brain activity even at zero dose.
00:07:52Live audience Q&A (no single guest) · Huberman Lab · May 2024
Admits he took LSD and psilocybin 'all too young,' calls them bad experiences, and says he does not recommend them.
00:20:24Live audience Q&A (no single guest) · Huberman Lab · May 2024
Reveals he participated in two clinical trials of high-dose psilocybin (over two grams, taken twice with therapist support).
00:21:59Live audience Q&A (no single guest) · Huberman Lab · May 2024
Explains the famous 'MDMA puts holes in your brain' paper was retracted because researchers accidentally dosed subjects with methamphetamine.
00:27:12Live audience Q&A (no single guest) · Huberman Lab · May 2024
States that ketamine and the demonized drug PCP are the same compound.
00:30:19Live audience Q&A (no single guest) · Huberman Lab · May 2024
Discloses the podcast funds human-only studies of compounds like DMT (Robin Carhart-Harris's lab) and an eating-disorders lab at Columbia.
00:32:52Live audience Q&A (no single guest) · Huberman Lab · May 2024
Keep naps shorter than 90 minutes so they don't disrupt nighttime sleep; skip them entirely if they do.
00:04:13Live audience Q&A (no single guest) · Huberman Lab · May 2024
In nicotine cognition studies, what subjects believed they were dosed with changed both performance and recorded brain activity.
00:09:54Live audience Q&A (no single guest) · Huberman Lab · May 2024
Optimal learning difficulty is roughly 85% correct trials and 15% errors.
00:17:12Live audience Q&A (no single guest) · Huberman Lab · May 2024
The agitation and frustration of failing is the neurochemical stimulus for neuroplasticity; the actual rewiring happens during sleep and rest.
00:18:13Live audience Q&A (no single guest) · Huberman Lab · May 2024
Most psychedelic trials use psilocybin over LSD partly because an LSD trip is far longer than a clinician's workday; ibogaine runs about 22 hours.
00:23:00Live audience Q&A (no single guest) · Huberman Lab · May 2024
Kentucky directed $40 million of its opioid settlement toward ibogaine trials.
00:24:05Live audience Q&A (no single guest) · Huberman Lab · May 2024
MDMA-assisted therapy shows up to 60-67% remission of PTSD with proper dosing and support.
00:27:43Live audience Q&A (no single guest) · Huberman Lab · May 2024
The best low-cost way to support the gut-brain axis is one to four daily servings of low-sugar fermented foods like kimchi, sauerkraut, or kefir.
00:38:00Live audience Q&A (no single guest) · Huberman Lab · May 2024
Sleep regularity matters: aim to keep bedtime within plus or minus one hour, about five nights a week.
00:41:39Live audience Q&A (no single guest) · Huberman Lab · May 2024
Chinese focus-training studies improve attention by having people fixate on a visual target for one to three minutes before working.
00:45:46Live audience Q&A (no single guest) · Huberman Lab · May 2024
Claims that after puberty the human brain adds very few, if any, new neurons, pushing back on popular 'exercise grows new neurons' stories.
00:03:08Andrew Huberman · Huberman Lab · Dec 2024
Calls the idea that 'every experience changes your brain' one of the biggest lies, saying adult brains only change with selective attention.
00:08:29Andrew Huberman · Huberman Lab · Dec 2024
Identifies the exact recipe for adult plasticity: epinephrine plus acetylcholine from two brain sources guarantees the brain will change.
00:13:39Andrew Huberman · Huberman Lab · Dec 2024
Reveals a Nobel Prize-winning colleague chews Nicorette while working for alertness and focus.
00:19:23Andrew Huberman · Huberman Lab · Dec 2024
States that Adderall does not increase focus, it only increases alertness and does not touch the acetylcholine system.
00:20:55Andrew Huberman · Huberman Lab · Dec 2024
Advises that telling someone to 'look me in the eye and listen' is one of the worst ways to get them to actually hear you.
00:25:11Andrew Huberman · Huberman Lab · Dec 2024
Reveals the real secret: neuroplasticity doesn't occur during wakefulness, it occurs during sleep.
00:27:12Andrew Huberman · Huberman Lab · Dec 2024
Blind people often show a much higher incidence of perfect pitch because the visual cortex gets repurposed for hearing and Braille.
00:05:18Andrew Huberman · Huberman Lab · Dec 2024
Epinephrine and adrenaline are chemically identical; it's called adrenaline in the body and epinephrine in the brain.
00:13:39Andrew Huberman · Huberman Lab · Dec 2024
Nicotine is named after the nicotinic acetylcholine receptor it binds to; receptors come in muscarinic and nicotinic types.
00:18:52Andrew Huberman · Huberman Lab · Dec 2024
Huberman tried Nicorette himself and found it made him too jittery to focus.
00:19:53Andrew Huberman · Huberman Lab · Dec 2024
The core principle of focus: mental focus follows visual focus, so training visual focus improves cognitive focus.
00:20:24Andrew Huberman · Huberman Lab · Dec 2024
Just 60 to 120 seconds of narrowing your visual focus on your work can prime the brain areas needed to learn.
00:24:08Andrew Huberman · Huberman Lab · Dec 2024
Optimal learning happens in roughly 90-minute ultradian bouts, with the first 5 to 10 minutes as a warm-up.
00:26:11Andrew Huberman · Huberman Lab · Dec 2024
A 20-minute NSDR protocol or shallow nap right after learning can boost retention more than a good night's sleep alone, per a Cell Reports study.
00:28:45Andrew Huberman · Huberman Lab · Dec 2024
In REM sleep, both serotonin and norepinephrine/epinephrine are essentially at zero, one of the few times in life adrenaline is fully absent.
00:08:49Andrew Huberman · Huberman Lab · Dec 2024
REM sleep is reframed as 'self-induced therapy' where we relive emotional events without the chemistry of fear.
00:11:24Andrew Huberman · Huberman Lab · Dec 2024
Huberman links EMDR and ketamine trauma treatments to the same emotion-uncoupling mechanism as REM sleep.
00:18:14Andrew Huberman · Huberman Lab · Dec 2024
Admits he initially thought EMDR 'was crazy' as a vision and stress scientist before the research convinced him.
00:20:18Andrew Huberman · Huberman Lab · Dec 2024
Lateralized (side-to-side) eye movements suppress amygdala activity, but vertical eye movements do not.
00:21:52Andrew Huberman · Huberman Lab · Dec 2024
You never actually forget a traumatic event, you only remove its emotional load and potency.
00:23:24Andrew Huberman · Huberman Lab · Dec 2024
Consistency of sleep duration matters as much or more than total sleep, six hours nightly beats wildly varying nights.
00:30:06Andrew Huberman · Huberman Lab · Dec 2024
Sleep is organized into roughly 90-minute ultradian cycles regardless of total sleep length.
00:01:01Andrew Huberman · Huberman Lab · Dec 2024
The more total sleep you get across the night, the higher the proportion of REM sleep you accumulate.
00:02:03Andrew Huberman · Huberman Lab · Dec 2024
Sleepwalking typically occurs during slow-wave sleep because the body is not paralyzed then.
00:05:45Andrew Huberman · Huberman Lab · Dec 2024
During REM sleep the body experiences atonia, full muscular paralysis, while the eyes move and the mind hallucinates.
00:09:20Andrew Huberman · Huberman Lab · Dec 2024
REM sleep replays the exact neural firing patterns from daytime spatial navigation, work pioneered by Matt Wilson at MIT.
00:13:59Andrew Huberman · Huberman Lab · Dec 2024
EMDR was developed by psychologist Francine Shapiro after noticing a stressful memory felt lighter while walking through forests behind Stanford.
00:18:46Andrew Huberman · Huberman Lab · Dec 2024
Ketamine blocks the NMDA receptor to prevent long-term potentiation, stopping intense emotion from binding to a fresh traumatic memory.
00:25:28Andrew Huberman · Huberman Lab · Dec 2024
Per Dr. Sarah McKay, many emotional effects of menopause stem from temperature-driven sleep disruption rather than hormones directly.
00:29:04Andrew Huberman · Huberman Lab · Dec 2024
Resistance exercise increases the percentage of slow-wave sleep via growth hormone release, unlike aerobic exercise.
00:31:09Andrew Huberman · Huberman Lab · Dec 2024
Alcohol and THC create pseudo-sleep that disrupts the normal sequencing and depth of slow-wave and REM sleep.
00:32:10Andrew Huberman · Huberman Lab · Dec 2024
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
Berson explains we have 'a bit of fly eye in our eye' — the melanopsin ganglion cells use a chemical cascade resembling a fly photoreceptor, not a human rod or cone.
00:17:48Dr. David Berson · Huberman Lab · Dec 2021
Getting up at night and turning on a bright light slams melatonin 'to the floor' — any bright light, not just blue, suppresses it.
00:31:27Dr. David Berson · Huberman Lab · Dec 2021
Wearing blue blockers during the middle of the day makes no sense, since that's exactly when you want bright light into your eyes.
00:33:32Dr. David Berson · Huberman Lab · Dec 2021
A little-known retinal side pathway to the frontal cortex can make animals depressed when activated at the wrong time of day.
00:38:46Dr. David Berson · Huberman Lab · Dec 2021
Motion sickness is explained as 'visual vestibular conflict' — your brain punishes you with nausea when senses disagree.
00:53:30Dr. David Berson · Huberman Lab · Dec 2021
Berson tells Huberman it doesn't matter whether you blow out or suck in to unpop your ears, winning Huberman a $100 bet with Harvey Karten.
01:01:50Dr. David Berson · Huberman Lab · Dec 2021
A woman blind from birth lost her ability to read braille after a stroke in her 'unused' visual cortex, which had been repurposed for touch.
01:34:21Dr. David Berson · Huberman Lab · Dec 2021
Dreaming proves seeing is a brain phenomenon — you see vivid things with no input coming through your eyes.
00:09:26Dr. David Berson · Huberman Lab · Dec 2021
Most mammals, including dogs and cats, have only two cone types, so a dog sees the world like a particular kind of colorblind human.
00:15:10Dr. David Berson · Huberman Lab · Dec 2021
In a cave with no sunlight, the human body clock keeps time to within a handful of minutes of 24 hours but slowly drifts out of phase.
00:24:35Dr. David Berson · Huberman Lab · Dec 2021

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