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
Optimising hormones for health: the six pillars and key interventions
Andrew Huberman
December 25, 2025
Physical & cognitive performance
8
Physical health & longevity
5
- Caloric restriction lowers testosterone in lean men, raises it in obese ones
- Dutasteride scalp injections block DHT locally without systemic side effects
- Smoked marijuana raises aromatase, converting testosterone to estrogen
Resilience & grit
YouTube
David Choe on Art, Addiction, and Channeling Shame into Creative Power
Andrew Huberman
December 22, 2025
Resilience & grit
9
Founder interviews
8
Identity & self-belief
7
- Shame is a drug — and every addiction is ultimately gambling addiction.
- The Facebook equity bet paid off; the gambling winnings didn't.
- Recovery only started when enough people cared to make him care about himself.
Goal setting and achievement: the neuroscience behind what works
Andrew Huberman
December 18, 2025
Goal setting
9
Physical & cognitive performance
9
Motivation
8
- Visualising failure nearly doubles your odds of reaching a goal
- Fixing your gaze on one point primes your brain for action
- Moderate challenge — not too easy, not too hard — sustains pursuit
Physical & cognitive performance
YouTube
How mitochondria link energy, psychology, and biological aging
Andrew Huberman
December 15, 2025
Physical & cognitive performance
9
Resilience & grit
5
- Stress literally grays hair — and reducing stress can reverse it
- Only 7% of longevity is genetic; the rest is behavior and mindset
- Mitochondria distribute energy across organs — purpose and relationships shape that allocation
Physical health & longevity
YouTube
How to build and maintain a healthy gut microbiome
Andrew Huberman
December 11, 2025
Physical health & longevity
8
- Fermented foods measurably reduce systemic inflammation within six weeks
- A depleted microbiome may not recover from diet alone — microbes must be reintroduced
- Artificial sweeteners and emulsifiers directly damage gut barrier and diversity
Productivity & habits
YouTube
Twyla Tharp on discipline, creativity, and the body as instrument
Andrew Huberman
December 8, 2025
Productivity & habits
9
Deep work & focus
8
Physical & cognitive performance
6
- Why showing up when you don't want to is the only creative habit that matters
- Every work needs a single spine — one central idea that organises everything else
- Movement precedes language; the body is where real thinking begins
Physical & cognitive performance
YouTube
The neuroscience of habit formation and breaking
Andrew Huberman
December 4, 2025
Physical & cognitive performance
9
Productivity & habits
7
- Why anchoring habits to brain states beats fixed clock times
- The post-habit window is the only reliable way to break bad habits
- Sleep consolidates habits — neglect phase three and nothing sticks
Physical & cognitive performance
YouTube
Hypnosis for mental health, pain, and performance: a clinical guide
Andrew Huberman
November 27, 2025
Physical & cognitive performance
7
Mental health & wellbeing
6
- Hypnosis increases control over mind and body, not reduces it
- Three measurable brain changes explain the hypnotic state mechanistically
- One or two clinical sessions plus a self-hypnosis app can resolve chronic pain and insomnia
Relationships & family
YouTube
The neuroscience of social bonding and how to build stronger connections
Andrew Huberman
November 20, 2025
Relationships & family
9
Physical & cognitive performance
7
Mental health & wellbeing
5
- Loneliness is a specific dopamine signal, not a vague feeling
- Shared physiology — not direct interaction — creates felt closeness
- Introverts get more dopamine per interaction; extroverts need more to feel full
How to speak clearly and confidently with Matt Abrahams
Andrew Huberman
November 17, 2025
Public speaking
10
Communication
8
Resilience & grit
6
- Self-judgment mid-speech steals bandwidth needed for clear delivery
- A breath technique physically prevents filler words like 'um'
- Structure — not memory — is what stops you blanking on stage
Physical & cognitive performance
YouTube
How breathing controls brain state, emotion, and cognitive function
Andrew Huberman
November 13, 2025
Physical & cognitive performance
8
Mental health & wellbeing
6
- Slow breathing 30 min/day reduces fear response as much as amygdala surgery
- Five pathways link breathing rhythm directly to emotion and brain state
- Magnesium threonate reversed 8 years of cognitive decline in a 3-month trial
Physical & cognitive performance
YouTube
How the brain builds thoughts from sensory simulations
Andrew Huberman
November 10, 2025
Physical & cognitive performance
8
Deep work & focus
7
Productivity & habits
5
- Thinking is the brain running sensory simulations, not abstract computation.
- Eye movements physically reshape hearing — eardrums move with every saccade.
- Your sensory environment directly determines the quality of your focus.
Mental health & wellbeing
YouTube
How fear forms and how neuroscience can undo it
Andrew Huberman
November 6, 2025
Mental health & wellbeing
9
- Fear can't be erased — it must be replaced with a new association.
- Repeated detailed retelling of trauma progressively shrinks the fear response.
- Deliberate breathing-induced stress may recalibrate the trauma system for free.
Founder interviews
YouTube
How a doctor cured his own terminal disease by repurposing existing drugs
Andrew Huberman
November 3, 2025
Founder interviews
9
Physical health & longevity
6
- Thousands of approved drugs could treat other diseases — no one is looking
- Near-death five times, he found his own cure in a transplant drug
- AI is now scanning every drug against every disease to find matches
Physical & cognitive performance
YouTube
The biology of aging: epigenetics, fasting, and longevity levers
Andrew Huberman
October 30, 2025
Physical & cognitive performance
8
- Being constantly fed suppresses the longevity genes that slow aging.
- 80% of longevity is epigenetic — behaviour beats genetics.
- Excess iron and high leucine accelerate aging, not just poor diet.