Huberman Lab Wiki
Science-based tools for everyday life.
Andrew Huberman is a professor of neurobiology and ophthalmology at Stanford School of Medicine. This wiki organizes his podcast content into an interconnected knowledge base.
Browse Episodes
All 137 episodes are available with full transcripts, YouTube embeds, and clickable timestamps that jump directly to that moment in the video.
Episode Highlights
| Episode | Topic |
|---|---|
| Hair Science | The science of healthy hair, hair loss, and regrowth |
| Sleep | The science and practice of perfecting your sleep |
| Dopamine | Controlling dopamine for motivation and focus |
| ADHD | How anyone can improve their focus |
| Depression | Understanding and conquering depression |
Knowledge Hubs
Six foundational domains organize this content:
| Hub | Description |
|---|---|
| Brain & Nervous System | Neuroscience fundamentals, neuromodulators |
| Sleep & Circadian Biology | Optimize sleep and circadian rhythm |
| Focus, Learning & Memory | Attention, neuroplasticity, skill acquisition |
| Mood & Mental Health | Emotional regulation, depression, anxiety |
| Hormones & Metabolism | Cortisol, testosterone, metabolic health |
| Physical Performance | Training, recovery, exercise science |
Popular Guides
Deep dives on the most-requested topics:
| Guide | Monthly Searches |
|---|---|
| Dopamine Detox: What Science Says | 33,100 |
| Huberman Sleep Protocol | 1,300 |
| Huberman Sleep Cocktail | 1,300 |
| Complete Supplement Stack | 1,890 |
| Morning Routine Protocol | 480 |
Core Protocols
Huberman’s most-referenced interventions:
| Protocol | What It Does |
|---|---|
| Morning Sunlight | Sets circadian rhythm, boosts mood and energy |
| NSDR | Restores dopamine, enhances learning, compensates for lost sleep |
| Deliberate Cold Exposure | 2.5x dopamine increase, builds resilience |
| Physiological Sigh | Fastest way to reduce acute stress |
| Heat Exposure | 16x growth hormone increase, longevity |
| Zone 2 Cardio | 180-220 min/week for metabolic foundation |
| Time-Restricted Eating | Autophagy, metabolic health, fat loss |
Conditions
| Condition | Key Interventions |
|---|---|
| ADHD | Visual focus training, cold exposure |
| Depression | Cold exposure, EPA omega-3s, exercise |
| Anxiety | Physiological sigh, NSDR |
| Insomnia | Morning light, sleep cocktail |
Key Mechanisms
Scientific concepts that explain WHY protocols work:
| Mechanism | Role |
|---|---|
| Dopamine | Motivation, reward, movement |
| Neuroplasticity | Brain’s ability to rewire |
| Circadian Rhythms | 24-hour biological clock |
| Cortisol | Stress response, energy regulation |
About
This wiki was built from Huberman Lab podcast transcripts using:
- Semantic chunking for topic identification
- AI-assisted transcript polishing
- Automatic entity extraction
Use the graph view (icon in corner) to see how concepts connect.
“The nervous system is the most important system of the body because it controls everything else.” — Andrew Huberman