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Huberman Lab | Science-Based Tools for Everyday LifeGet science-based tools for better health, sleep, focus and performance. Join Dr. Andrew Huberman's #1 health podcast. New episodes every Monday and Thursday.Huberman Lab | Science-Based Tools for Everyday Life Skip to main contentSee Andrew Huberman live in Los Angeles & San FranciscoEvery attendee will receive a free copy of Andrew’s new book, Protocols, courtesy of AG1Close BannerWhat are you looking for?Podcast Explore the PodcastBrowse All EpisodesBrowse by TopicGuest EpisodesSolo EpisodesSponsorsResources NSDRTopicsNewsletterEventsBookAbout Morning MorningAim for at least 10-15 minutes of sunlight right after waking, especially if you're waking before sunrise. If it's dark, consider using bright artificial lights to mimic natural cues.Be sure to wear sunscreen or use physical protection to avoid getting burned. Daytime DaytimeSpend some time outside during the day, ideally around midday when natural light is strongest. Even a short walk or time near a window can help boost energy and support a healthy circadian rhythm.Be sure to wear sunscreen or use physical protection to avoid getting burned. Evening EveningTry to get outside for a brief exposure to sunlight before sunset to aid in wind down and sleep preparation. This is particularly effective if done in conjunction with reducing artificial light exposure in the evening. Night NightKeep indoor lighting dim and warm during the evening, even if it’s cloudy outside. Limiting bright screens and artificial light before bed helps signal to your body that it’s time to wind down and prepare for sleep.Premium Dashboard Log In SearchInput not valid Morning MorningAim for at least 10-15 minutes of sunlight right after waking, especially if you're waking before sunrise. If it's dark, consider using bright artificial lights to mimic natural cues.Be sure to wear sunscreen or use physical protection to avoid getting burned. Daytime DaytimeSpend some time outside during the day, ideally around midday when natural light is strongest. Even a short walk or time near a window can help boost energy and support a healthy circadian rhythm.Be sure to wear sunscreen or use physical protection to avoid getting burned. Evening EveningTry to get outside for a brief exposure to sunlight before sunset to aid in wind down and sleep preparation. This is particularly effective if done in conjunction with reducing artificial light exposure in the evening. Night NightKeep indoor lighting dim and warm during the evening, even if it’s cloudy outside. Limiting bright screens and artificial light before bed helps signal to your body that it’s time to wind down and prepare for sleep.MenuCloseProtocolsby Andrew HubermanProtocols is an essential guide to improving brain function, enhancing mood and energy, optimizing bodily health and physical performance, and rewiring your nervous system to learn new skills and behaviors that can transform your life.Order NowScience-based tools for everyday life.New Huberman Lab episodes every Monday and Thursday.Explore PodcastScience delivered by emailJoin 1M+ other subscribers and receive regular emails on neuroscience, health, and science-related tools from Dr. Andrew Huberman.You’ll also get Andrew’s Daily Blueprint. In it, he shares his daily routine and protocols you can use to stay productive and healthy. Latest EpisodesGoals and HabitsNeurobiology & PhysiologyFitness & RecoveryMental Health & AddictionThe Science of Well-beingNeuroplasticity, Habits & GoalsHormone HealthEmotions & RelationshipsSleepNutritionFocus, Productivity & CreativityLearning & MemoryAging & LongevitySupplementsADHD, Drive & MotivationAlcohol, Tobacco & CannabisLight Exposure & Circadian RhythmNSDR, Meditation & RestHeat & Cold ExposureCaffeine ScienceUnlocking CreativitySociety and TechnologySauna and Heat ExposureOptimizing Your EnvironmentMotivation and WillpowerMale Sexual HealthHow to Regulate Your Nervous SystemBuilding Your Daily RoutineEssentialsSeptember 24, 2026Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy GalpinLearn how to build strength and muscle with Dr. Andy Galpin in highlights from episode 2 of his Huberman Lab Guest Series.No items found.Guest EpisodeSeptember 21, 2026Best Tools for Gut Health & Weight Loss | Dr. Chris ThompsonDr. Chris Thompson explains gut health, appetite hormones, GLP-1 medications, and emerging treatments for lasting weight loss and better metabolic health.No items found.EssentialsSeptember 17, 2026Essentials: How to Assess & Improve All Aspects of Your Fitness | Dr. Andy GalpinDr. Andy Galpin explains how to assess your fitness with practical tests for strength, muscle mass, endurance and VO2 max on Huberman Lab Essentials.No items found.Featured EpisodesSolo EpisodeAugust 22, 2022What Alcohol Does to Your Body, Brain & HealthAlcohol, Tobacco & CannabisSolo EpisodeJanuary 3, 2022The Science of Making & Breaking HabitsGoals and HabitsThe Science of Well-beingGuest EpisodeSeptember 1, 2025How to Set & Achieve Massive Goals | Alex HonnoldGoals and HabitsFitness & RecoveryMotivation and WillpowerExplore all episodesLooking for something specific?Search the entire Huberman Lab content library.Search this siteCold Plunges and Deliberate CoolingFitness and Workout RoutinesLight Exposure and Circadian RhythmMental HealthSleep HygieneSupplementationThe Brain and NeuroplasticityThe Science of ADHDExplore All TopicsAbout Dr. Andrew HubermanAndrew Huberman, Ph.D., is a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine.‍He hosts Huberman Lab, the No. 1 health and fitness podcast on Apple Podcasts and Spotify, and a top 10 podcast globally.Learn moreProtocolsProtocols is an essential guide to improving brain function, enhancing mood and energy, optimizing bodily health and physical performance, and rewiring your nervous system to learn new skills and behaviors that can transform your life.Order your copySign up to get Andrew’s Daily BlueprintReceive Andrew’s Daily Blueprint and join 000+ others in receiving regular emails on neuroscience, health and science-related tools.Get Andrew's Daily BlueprintThank you for your interest in scienceIn the world’s #1 health podcast, Dr. Andrew Huberman discusses science and science-based tools for everyday life.There are so many nuggets of wisdom and guidance in this episode. Thank you!StaceyI literally cannot stop watching this podcast! Every day Dr Huberman addresses at least one issue which is not only relevant to my life but also provides essential information for my self-improvement. Just thank you 💜💜TeeLox23Incredibly great source of information on health.Learning kateIt’s really refreshing to be subscribed to a newsletter that only emails me when there is actually news rather than filling my inbox with junk every single day.Best_Law8690Dr. Huberman and his guests have been so enlightening to my health and fitness. I have implemented many of the protocols presented to include photo-therapy, cold exposure and many of the workout strategies and nutrition. He is well spoken and easy to listen to as well.54Every episode has the capacity to change your life.rsf999"Thank you for your newsletter. I recently found your network & podcast. I wish I had found it sooner. What an amazing wealth of information you share!"Lora D."Excited to receive these newsletters. Thanks for such great content! You're doing great work."Amy C.We will come to appreciate the work of Dr. Huberman in ways we can’t even imagine. Thank you for your dedication to helping us understand ourselvesColten VThis podcast is one of the best out there. I’m learning so much about my body and brain and how to improve my overall health and wellbeing.Lo421Incredible content rooted in science with actionable steps to improve one’s life. Thank you Dr. Huberman!Adam K 82Super informative with the perfect mix of science and practicality. I learn something new every episodeH KotalaBrilliant and approachable neuroscience for the general population. Huberman is a gifted teacher.randomconformityThe best teaching podcast ever, thank you for making science easy to understand.bhuuiiIncredibly informative with the best of the latest research. Andrew makes the information digestible and usable for everyone. Thank you!mjovtAndrew deserves a Nobel Prize for this podcast. It has changed the way I think about health and well-being.GracieO666Dr. Huberman is a force. Brilliant, relatable and clearly loves what he does. The content is so rich and accessible.Shonuff36I'd like to address my gratitude for all the amazing content you are providing to me/us in this world. So a huge thank you, I'm staying tuned to your work, it provides me tremendous knowledge and help.JulienThere are so many nuggets of wisdom and guidance in this episode. Thank you!StaceyI literally cannot stop watching this podcast! Every day Dr Huberman addresses at least one issue which is not only relevant to my life but also provides essential information for my self-improvement. Just thank you 💜💜TeeLox23Incredibly great source of information on health.Learning kateIt’s really refreshing to be subscribed to a newsletter that only emails me when there is actually news rather than filling my inbox with junk every single day.Best_Law8690Dr. Huberman and his guests have been so enlightening to my health and fitness. I have implemented many of the protocols presented to include photo-therapy, cold exposure and many of the workout strategies and nutrition. He is well spoken and easy to listen to as well.54Every episode has the capacity to change your life.rsf999"Thank you for your newsletter. I recently found your network & podcast. I wish I had found it sooner. What an amazing wealth of information you share!"Lora D."Excited to receive these newsletters. Thanks for such great content! You're doing great work."Amy C.We will come to appreciate the work of Dr. Huberman in ways we can’t even imagine. Thank you for your dedication to helping us understand ourselvesColten VThis podcast is one of the best out there. I’m learning so much about my body and brain and how to improve my overall health and wellbeing.Lo421Incredible content rooted in science with actionable steps to improve one’s life. Thank you Dr. Huberman!Adam K 82Super informative with the perfect mix of science and practicality. I learn something new every episodeH KotalaBrilliant and approachable neuroscience for the general population. Huberman is a gifted teacher.randomconformityThe best teaching podcast ever, thank you for making science easy to understand.bhuuiiIncredibly informative with the best of the latest research. Andrew makes the information digestible and usable for everyone. Thank you!mjovtAndrew deserves a Nobel Prize for this podcast. It has changed the way I think about health and well-being.GracieO666Dr. Huberman is a force. Brilliant, relatable and clearly loves what he does. The content is so rich and accessible.Shonuff36I'd like to address my gratitude for all the amazing content you are providing to me/us in this world. So a huge thank you, I'm staying tuned to your work, it provides me tremendous knowledge and help.JulienPodcastTopicsNSDRBookAboutEventsSponsorsMerchGet UpdatesNewsletterText UpdatesPremiumBecome a MemberAbout Premium Premium Dashboard Log In ContactFAQContactConstructive CritiquePrivacy PolicyTerms & ConditionsCalifornia Privacy RightsCopyright GuidelinesDisclaimer & Disclosures© 2026 Scicomm Media LLC Huberman Lab® is a registered trademark of Scicomm Media LLCescSearch Huberman LabSearch this sitePopular TopicsMental Health & AddictionADHD, Drive & MotivationNeuroplasticity, Habits & GoalsFitness & RecoveryHeat & Cold ExposureSupplementsLight Exposure & Circadian RhythmSleepExplore All TopicsLatest EpisodesEssentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy GalpinSeptember 24, 2026Best Tools for Gut Health & Weight Loss | Dr. Chris ThompsonSeptember 21, 2026Essentials: How to Assess & Improve All Aspects of Your Fitness | Dr. Andy GalpinSeptember 17, 2026The Art of True Happiness | Dr. Arthur BrooksSeptember 14, 2026Explore All EpisodesProtocols and Toolkits Andrew's Daily Blueprint Toolkit for Sleep How to Set & Achieve Your Goals Foundational Fitness Protocol Neuroplasticity Super Protocol Improving Your Gut Microbiome HealthescGet the zero-cost Daily Blueprint: Andrew’s protocols to maximize your productivity, physical and mental healthSign up to receive a copy of my Daily Blueprint, where I break down my daily routine and share the tools and protocols I rely on to stay focused, healthy and productive — so you can maximize your own physical and mental health.Email AddressYou’ll also join 700,000+ others in receiving Huberman Lab’s monthly Neural Network newsletter on neuroscience, health, and science-related tools from Dr. Andrew Huberman. 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