Physical & cognitive performance

YouTube

How light wavelengths shape hormones, immunity, mood, and vision

Andrew Huberman February 26, 2026

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Physical & cognitive performance 8

Physical health & longevity 5

• 20–30 min of skin sunlight 2–3x weekly raises testosterone and estrogen
• Red light at 670 nm reverses age-related vision decline in adults over 40
• Light after 10 pm cuts dopamine output and actively triggers depression

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Physical & cognitive performance

YouTube

Young blood, organ clocks, and the biology of brain rejuvenation

Andrew Huberman February 23, 2026

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Physical & cognitive performance 8

Physical health & longevity 6

• Young blood proteins reactivate aged brain stem cells and restore memory
• Your organs age at different rates — measuring the gap predicts disease
• Sprint exercise releases liver factors that specifically benefit the brain

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Physical health & longevity

YouTube

How to build a sustainable exercise program with Jeff Cavaliere

Andrew Huberman February 19, 2026

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Physical health & longevity 8

• Grip strength drop of 10% is a reliable rest-day signal.
• Upright rows replicate a clinical impingement test — use high pulls instead.
• The best split is whichever one you'll actually stick to.

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Physical health & longevity

YouTube

Effective weight training, cardio, and nutrition for women: what the science says

Andrew Huberman February 16, 2026

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Physical health & longevity 8

• Women and men respond to resistance training almost identically
• Cycle syncing and hormone-based training changes lack scientific support
• Two 20-minute weekly resistance sessions meaningfully slow age-related muscle loss

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Relationships & family

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The science of desire, love, and attachment explained

Andrew Huberman February 12, 2026

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Relationships & family 9

Mental health & wellbeing 5

• Childhood attachment style reliably predicts adult romantic behaviour
• Contempt — not conflict — is the strongest predictor of divorce
• Synchronising nervous systems, not just emotions, underlies lasting love

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Physical & cognitive performance

YouTube

Ido Portal on movement as practice, play, and perception

Andrew Huberman February 5, 2026

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Physical & cognitive performance 8

Productivity & habits 6

• Panoramic vision gives four times faster reaction time than focused gaze
• Habitual postures of movement, thought, and emotion calcify without inquiry
• Virtuosity requires inviting variability back in after mastery

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Physical & cognitive performance

YouTube

How dopamine and serotonin drive learning, motivation, and decision-making

Andrew Huberman February 2, 2026

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Physical & cognitive performance 8

Motivation 7

• Dopamine tracks updating expectations every step, not just final rewards
• SSRIs push serotonin into dopamine terminals, blunting positive reward signals
• The AI algorithms beating world champions run on the same code as your brain

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Physical & cognitive performance

YouTube

Play as a lifelong tool for brain rewiring and neuroplasticity

Andrew Huberman January 29, 2026

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Physical & cognitive performance 9

• High stress kills play — low adrenaline is non-negotiable for neuroplasticity
• Play circuits never disappear from the adult brain; biology wastes nothing
• Chess and dynamic movement beat single-role activities for rewiring the brain

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Mental health & wellbeing

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How therapy and confronting trauma actually works

Andrew Huberman January 22, 2026

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Mental health & wellbeing 9

• Guilt and shame are evolutionary wiring that now buries trauma
• Repetition compulsion: your emotional brain replays trauma to fix the past
• Psychedelics reduce cortical chatter, enabling self-compassion without shame

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Physical & cognitive performance

YouTube

Build muscle and strength with minimal time: Dorian Yates on high-intensity training and life

Andrew Huberman January 19, 2026

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Physical & cognitive performance 9

Resilience & grit 7

Physical health & longevity 6

• 45 minutes twice a week is enough — if you train to true failure.
• Six minutes of sprint intervals matches 45 minutes of steady cardio.
• Why elite athletes almost never come from comfortable backgrounds.

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Physical & cognitive performance

YouTube

How exercise, meditation, and sleep strengthen memory and attention

Andrew Huberman January 15, 2026

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Physical & cognitive performance 8

Productivity & habits 5

• Aerobic exercise grows a bigger hippocampus, delaying age-related memory loss.
• Two to three cardio sessions per week improves memory even in low-fit adults.
• Exercise, meditation, and sleep are the three proven attention boosters.

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Physical & cognitive performance

YouTube

How to optimize your workspace for focus, creativity, and productivity

Andrew Huberman January 8, 2026

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Physical & cognitive performance 10

Deep work & focus 6

• Bright overhead light in the morning triggers dopamine for peak focus
• Ceiling height shifts your brain between analytic and creative modes
• 40 Hz binaural beats measurably improve memory and reaction time

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Productivity & habits

YouTube

How to build lasting habits and break bad ones, with James Clear

Andrew Huberman January 5, 2026

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Productivity & habits 9

Identity & self-belief 7

• Mastering the five-minute start beats perfecting the full plan
• Every action casts a vote for the identity you want
• Bad habits crumble fastest when you raise friction, not willpower

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Physical & cognitive performance

YouTube

Micronutrients and hormetic stress for brain and longevity

Andrew Huberman January 1, 2026

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Physical & cognitive performance 8

Physical health & longevity 6

• 70% of Americans are vitamin D deficient — it controls 5% of your genome
• Omega-3 index of 4% vs 8% equals a five-year difference in life expectancy
• Sauna 4-7x weekly cuts cardiovascular death risk by 50%

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Relationships & family

YouTube

Men, masculinity, and the skills of relational health

Andrew Huberman December 29, 2025

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Relationships & family 8

Mental health & wellbeing 6

• Stoicism and disconnection — not weakness — are killing men's health.
• There is nothing harshness does that loving firmness doesn't do better.
• The cure for addiction, loneliness, and male crisis is intimacy.

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