Andrew Huberman
About this creator
Andrew Huberman shares science-backed frameworks for focus, energy, habits, and performance that can improve how founders and operators work.
Why they're in the library
Included for practical, research-backed guidance on focus, energy, habits, and performance that improves day-to-day execution.
Showing 86 digests for Andrew Huberman.
Physical & cognitive performance
YouTube
Understanding and controlling aggression: the neuroscience and practical tools
Andrew Huberman
May 14, 2026
Physical & cognitive performance
9
Resilience & grit
6
- It's estrogen, not testosterone, that directly triggers aggression in the brain.
- Sunlight, sauna, and ashwagandha measurably reduce cortisol-driven aggression.
- Aggression is a neural circuit process — it can be interrupted before it completes.
Productivity & habits
YouTube
Self-control is a learnable skill, not a fixed trait
Andrew Huberman
May 11, 2026
Productivity & habits
9
Motivation
7
- Willpower training barely works — a toolkit of strategies does
- Keeping your 'why' vivid at the moment of choice beats grit
- Intrinsic enjoyment is the only reliable engine for long-term effort
Mental health & wellbeing
YouTube
How to examine your life and build real mental health
Andrew Huberman
May 4, 2026
Mental health & wellbeing
9
- Realizing you're being controlled by old patterns instantly unlocks agency.
- Starting from what's going right is accurate, not wishful — and it works.
- Happiness requires peace, contentment, and capacity for delight — not escape.
Identity & self-belief
YouTube
Men, masculinity, and building a meaningful life: Scott Galloway on what actually works
Andrew Huberman
April 27, 2026
Identity & self-belief
9
Resilience & grit
8
Mental health & wellbeing
7
- Three moves put a young man in the top 10% of his peers.
- Big Tech is structurally designed to keep men isolated and dependent.
- The generational wealth transfer from young to old is morally corrupt.
Resilience & grit
YouTube
Emotional intelligence as a learnable skill: Dr. Marc Brackett on regulation
Andrew Huberman
April 20, 2026
Resilience & grit
8
Communication
6
Productivity & habits
5
- Emotion regulation is not suppression — it is changing your relationship to a feeling
- Precise emotion labeling (anxiety vs. fear vs. stress) determines the right strategy
- Building an emotional intelligence identity works exactly like a fitness identity
Physical & cognitive performance
YouTube
How adrenaline and science-based tools improve memory formation
Andrew Huberman
April 16, 2026
Physical & cognitive performance
8
Deep work & focus
5
- Spike adrenaline after learning, not before, to cut repetitions
- Exercise releases bone hormones that keep hippocampal memory circuits healthy
- 13 minutes of daily meditation improves memory — but only after eight weeks
Physical health & longevity
YouTube
Fertility and hormone health for women: a practical guide with Dr. Natalie Crawford
Andrew Huberman
April 13, 2026
Physical health & longevity
8
- Everyone should get an AMH test — it costs $79 and your doctor won't offer it.
- Cannabis cuts egg yield by 25% and fertilisation rates by 28% — most people don't know.
- Controlling chronic inflammation is the core lever for fertility, hormones, and longevity.
Physical & cognitive performance
YouTube
The science of awe: how wonder reshapes health, identity, and community
Andrew Huberman
April 6, 2026
Physical & cognitive performance
9
Relationships & family
7
Mental health & wellbeing
6
- Awe reduces inflammation, pain, and long COVID symptoms — one minute daily helps.
- Self-focus is awe's primary enemy; social media is structurally designed against it.
- Collective experiences — music, sport, campfires — synchronise brains within milliseconds.
Physical health & longevity
YouTube
Strength, hypertrophy, and endurance: core principles and protocols
Andrew Huberman
April 2, 2026
Physical health & longevity
7
- Intensity drives strength; volume drives hypertrophy — they need different programming.
- A simple 3-to-5 framework covers most strength and power goals.
- Five minutes of breath control post-workout accelerates recovery and prevents energy crashes.
Physical & cognitive performance
YouTube
How salt regulates brain function, thirst, and physical performance
Andrew Huberman
March 26, 2026
Physical & cognitive performance
9
- Every neuron action potential depends on sodium to fire
- Optimal salt intake varies by blood pressure and activity level
- Salty-sweet food combinations suppress satiety, driving overconsumption
Physical & cognitive performance
YouTube
Dr. Rhonda Patrick's complete health and vitality protocols
Andrew Huberman
March 23, 2026
Physical & cognitive performance
9
Productivity & habits
5
- Nine minutes of daily unstructured movement cuts all-cause mortality by 40%
- Visceral fat — not scale weight — is the silent driver of disease and early death
- Omega-3 and creatine outrank almost every other supplement for brain and longevity
Physical & cognitive performance
YouTube
How visual focus and goal planning improve performance
Andrew Huberman
March 19, 2026
Physical & cognitive performance
9
Goal setting
8
Resilience & grit
6
- Narrowing visual focus makes effort feel 17% less painful
- Vision boards lower motivation by tricking the brain into premature satisfaction
- Pre-planning obstacles is what separates those who quit from those who don't
Physical & cognitive performance
YouTube
How meditation rewires your brain and builds stress resilience
Andrew Huberman
March 16, 2026
Physical & cognitive performance
9
Deep work & focus
6
- Five minutes daily for 30 days measurably reduces anxiety, depression, and inflammation.
- Early meditation anxiety is the stimulus for adaptation, not a reason to quit.
- Teacher well-being practice raised students' standardised test scores — flourishing is contagious.
Physical & cognitive performance
YouTube
How sauna and deliberate heat exposure improve health and longevity
Andrew Huberman
March 12, 2026
Physical & cognitive performance
9
- Sauna 4–7×/week cuts cardiovascular mortality risk by 50%
- Heat triggers FOX03, a DNA repair gene linked to reaching 100
- One intense sauna session per week can produce 16× more growth hormone
Resilience & grit
YouTube
Rewiring the mind: unlearning negative patterns with Dr. Alok Kanojia
Andrew Huberman
March 2, 2026
Resilience & grit
9
Identity & self-belief
8
Mental health & wellbeing
7
- Willpower fails because it fights the tendency — psychotherapy changes the tendency itself
- The ego (roles, comparisons) is the source of ambition that produces success but not happiness
- AI sycophancy and social media algorithms are measurably eroding distress tolerance and reality-testing