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.
Mental health & wellbeing
YouTube
How religious practice improves mental and physical health
Andrew Huberman
August 25, 2025
Mental health & wellbeing
8
Physical health & longevity
6
- Religion cuts all-cause mortality by 30% — active practice, not just belief
- Prayer physically lowers cortisol by extending exhalations and raising vagal tone
- Gratitude practice drops cheating rates from 85% to near zero in lab experiments
Physical health & longevity
YouTube
Light timing for better sleep, energy, and mood
Andrew Huberman
August 21, 2025
Physical health & longevity
8
Mental health & wellbeing
6
Physical & cognitive performance
5
- Your body clock drifts 0.2 hrs daily without morning sunlight.
- Light affects mood via brain pathways entirely separate from sleep.
- Viewing light at the wrong time can worsen jet lag, not fix it.
Physical & cognitive performance
YouTube
How dopamine baselines and peaks shape motivation and drive
Andrew Huberman
August 14, 2025
Physical & cognitive performance
9
Motivation
9
- Every dopamine peak drops your baseline below where it started
- External rewards silently erode enjoyment of the activity itself
- You can train your brain to release dopamine from effort, not reward
Deep work & focus
YouTube
How the adult brain rewires itself and what you can do to accelerate it
Andrew Huberman
August 11, 2025
Deep work & focus
8
Social media
6
- Focus, friction, sleep, and reflection are all required — miss one, nothing sticks.
- A fingernail-sized vagus nerve implant restores hand function after stroke in 18 days.
- Global neuromodulator drugs fail because timing, not quantity, determines what the brain keeps.
Physical & cognitive performance
YouTube
How palm cooling dramatically boosts strength and endurance
Andrew Huberman
August 7, 2025
Physical & cognitive performance
9
- Muscles fail when local heat shuts off the enzyme fuelling mitochondria
- Ice packs and cold towels fail — only glabrous skin portals move heat fast
- Palm cooling between sets tripled a pro athlete's dip volume in four weeks
Physical & cognitive performance
YouTube
Controlling cortisol to prevent and overcome burnout
Andrew Huberman
August 4, 2025
Physical & cognitive performance
8
Productivity & habits
6
- Morning cortisol height directly determines how well you sleep that night.
- Burnout has two opposite patterns — and each needs a different fix.
- A flattening cortisol curve predicts cognitive decline and shorter lifespan.
Physical & cognitive performance
YouTube
ADHD biology, dopamine, and practical tools for improving focus
Andrew Huberman
July 31, 2025
Physical & cognitive performance
9
Deep work & focus
6
- ADHD is a dopamine coordination failure, not an attention deficit
- 17 minutes of gaze-dilation training can permanently reduce attentional blinks
- Adderall is amphetamine — and smartphones are inducing ADHD in everyone
How genes and hormones wire male and female brains differently
Andrew Huberman
July 28, 2025
- One gene, SRY, is the sole biological determinant of maleness.
- Female brains rewire three-fold every five days across the menstrual cycle.
- 2,500 neurons cut the male sexual refractory period from days to one second.
Productivity & habits
YouTube
Understanding eating disorders: anorexia, bulimia, and binge eating
Andrew Huberman
July 17, 2025
Productivity & habits
9
Social media
6
- Anorexia is the deadliest psychiatric disorder — not a choice
- Reward circuits flip in anorexia: restriction feels good neurologically
- Bulimia is the opposite failure: impulsivity, not compulsion
Physical & cognitive performance
YouTube
How Nature and Physical Environments Shape Focus, Cognition, and Health
Andrew Huberman
July 14, 2025
Physical & cognitive performance
8
Physical health & longevity
5
- A 20-minute nature walk boosts working memory by ~20%.
- Social media and TV deplete directed attention — they don't restore it.
- One extra street tree per block cuts stroke and diabetes rates by 1%.
Physical & cognitive performance
YouTube
Stress, testosterone and motivation: what the science actually shows
Andrew Huberman
July 10, 2025
Physical & cognitive performance
9
Motivation
7
Resilience & grit
6
- Testosterone amplifies existing behaviour — it never creates aggression from nothing.
- Voluntary stress heals; identical involuntary stress causes physiological damage.
- Estrogen is a powerful neuroprotector most people drastically underestimate.
AI tools & automation
YouTube
Nutrition Science for Fat Loss and Muscle Gain with Alan Aragon
Andrew Huberman
July 7, 2025
AI tools & automation
10
Physical health & longevity
9
Contracts & agreements
8
- Total daily protein beats meal timing — almost every time
- You can gain muscle and lose fat simultaneously, at any age
- Seed oils, fasted training, and the anabolic window are widely misunderstood
Physical & cognitive performance
YouTube
Understanding and conquering major depression: biology and tools
Andrew Huberman
July 3, 2025
Physical & cognitive performance
9
Mental health & wellbeing
7
- Three neurotransmitter systems each drive distinct depression symptom clusters
- Inflammation hijacks tryptophan away from serotonin — diet and exercise reverse it
- Psilocybin produced 50–70% improvement in a 2021 randomised clinical trial
AI tools & automation
YouTube
Understanding addiction: dopamine, the pleasure-pain balance, and recovery
Andrew Huberman
June 26, 2025
AI tools & automation
10
Content marketing
8
Contracts & agreements
8
- Every dopamine hit is followed by an equal and opposite pain dip
- 30 days abstinence resets reward pathways; two weeks feel worse first
- Relapse is reflexive, not deliberate — and success can trigger it
Physical & cognitive performance
YouTube
How the vagus nerve controls mood, alertness, and neuroplasticity
Andrew Huberman
June 23, 2025
Physical & cognitive performance
9
Deep work & focus
6
Motivation
5
- The vagus nerve alerts the brain — not just calms it — via exercise
- Extended exhales throughout the day measurably raise HRV
- Gut serotonin signals brain serotonin through the vagus, shaping mood