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
How the lymphatic system supports health, brain function, and appearance
Andrew Huberman
October 27, 2025
Physical & cognitive performance
9
- Your brain physically expands its waste-clearance spaces 60% during sleep
- Cardio's heart benefits come mainly from growing new lymphatic vessels
- Diaphragmatic breathing and side-sleeping are free, high-impact lymph tools
Physical & cognitive performance
YouTube
The science of gratitude and how to build an effective practice
Andrew Huberman
October 23, 2025
Physical & cognitive performance
8
- Listing things you're grateful for doesn't activate the right circuits.
- Receiving — not giving — gratitude produces the strongest brain response.
- 60 seconds on one story, twice a week, reduces anxiety and inflammation.
Resilience & grit
YouTube
Overcoming inner resistance: Steven Pressfield on the war of art
Andrew Huberman
October 20, 2025
Resilience & grit
9
Deep work & focus
8
Productivity & habits
6
- Fear of a project is proof it's the one you should do.
- Turning pro is a free mindset shift — amateurs feel, professionals do.
- Suppressed creative energy turns malignant if you never answer your calling.
AI tools & automation
YouTube
How hearing loss damages your brain and what to do about it
Andrew Huberman
October 13, 2025
AI tools & automation
9
Deep work & focus
8
- You can lose 90% of auditory neurons and still pass a standard hearing test.
- Hearing loss is directly linked to dementia, depression, and social isolation.
- Magnesium before loud noise exposure measurably reduces hearing damage.
Deep work & focus
YouTube
How biological rhythms and neurochemicals shape time perception
Andrew Huberman
October 9, 2025
Deep work & focus
8
Productivity & habits
7
- Dopamine sets your brain's frame rate — controlling how fast time feels.
- Exciting events feel short now but are remembered as long — and vice versa.
- 90-minute ultradian cycles are the natural unit of deep focused work.
Founder interviews
YouTube
Building Resilience: DJ Shipley on the SEAL Mindset, Recovery, and Ibogaine
Andrew Huberman
October 6, 2025
Founder interviews
9
Resilience & grit
8
Mental health & wellbeing
6
- Mental posture, built every morning, determines how much life can break you.
- Ibogaine ended a decade of 60-pill-a-day pharmaceutical dependency overnight.
- The SEAL quality that wins wars — never switching off — destroys families at home.
Relationships & family
YouTube
How humans select and keep romantic partners: evolutionary psychology explained
Andrew Huberman
October 2, 2025
- Short-term and long-term mating trigger entirely different preference systems.
- Women read trajectory and status; men read physical cues signalling fertility.
- Jealousy evolved to guard relationships — and can escalate to violence.
Physical & cognitive performance
YouTube
How technology reshapes the brain and how to use it for faster learning
Andrew Huberman
September 29, 2025
Physical & cognitive performance
9
AI tools & automation
7
Deep work & focus
6
- Using AI to replace cognitive effort quietly erodes lasting learning
- 40 hours of gaming measurably rewires contrast sensitivity and probabilistic speed
- Your environment — CO2, sound, temperature — continuously broadcasts your brain state
Physical & cognitive performance
YouTube
How to train for strength, hormones, and performance
Andrew Huberman
September 18, 2025
Physical & cognitive performance
8
- Six sets of ten at 80% one-rep max optimally drives testosterone.
- Ice baths during hypertrophy phases actively blunt muscle-building signals.
- Fuel carbohydrates around sessions; stay near-ketogenic the rest of the day.
Mental health & wellbeing
YouTube
Consciousness, perception boxes, and expanding your mind with Dr. Christof Koch
Andrew Huberman
September 15, 2025
Mental health & wellbeing
9
Physical & cognitive performance
7
- A single number (PCI 0.31) can tell if a comatose patient is conscious
- Your 'perception box' filters all reality — and first-person experience can rewire it
- 5-MeO-DMT erased Koch's selfhood and permanently removed his fear of death
Physical & cognitive performance
YouTube
Foods and supplements that support brain health and cognitive performance
Andrew Huberman
September 11, 2025
Physical & cognitive performance
9
Deep work & focus
6
- Most people are omega-3 deficient — and it's costing them brain function.
- Your gut secretly drives food cravings via subconscious dopamine signalling.
- You can rewire taste preferences in as little as 7–14 days.
Physical & cognitive performance
YouTube
Personalised Metabolic Health: Why Your Biology Dictates What Works for You
Andrew Huberman
September 8, 2025
Physical & cognitive performance
8
Physical health & longevity
6
- The food that spikes your blood glucose differs person to person — measure it.
- Type 2 diabetes has four distinct subtypes; your subtype determines which treatments work.
- Organs age at different rates — your metabolic agotype is trackable and actionable.
Physical & cognitive performance
YouTube
How mindsets shape health, stress, and physical performance
Andrew Huberman
September 4, 2025
Physical & cognitive performance
9
Resilience & grit
6
- Believing a meal is indulgent causes a threefold stronger hunger-hormone drop.
- Hotel workers lost weight just by learning their job counted as exercise.
- A three-step framework turns stress into a performance resource, not a threat.
How to Set and Achieve Massive Goals: Alex Honnold on Climbing and Life
Andrew Huberman
September 1, 2025
Goal setting
9
Physical & cognitive performance
7
Physical health & longevity
6
- Big goals are the outgrowth of relentless daily micro-goals, not single leaps.
- Walk away when you're not ready — external pressure is how people die.
- Confronting mortality directly is what drives a fuller, more intentional life.
Physical & cognitive performance
YouTube
How time-restricted eating improves fat loss and organ health
Andrew Huberman
August 28, 2025
Physical & cognitive performance
8
Physical health & longevity
5
- Same calories, restricted window: mice stayed lean; 24-hour access caused obesity
- 8-hour window reduces blood pressure and weight without calorie counting
- Irregular eating times erode most metabolic benefits, even with a short window