Dr. Andrew Huberman is a neuroscientist and tenured professor of neurobiology at Stanford University School of Medicine.
He has made multiple key contributions to brain development, brain function, and neuroplasticity, which is our nervous system’s ability to rewire and learn new behaviors, skills, and cognitive functioning.
This is why we don’t adjust to new time zones quickly. To shift your clock faster and/or become a “morning person” think: morning sun/bright artificial light, exercise, caffeine, cold exposure. And limit these in the late afternoon, evening. In 2 days or so you should shift.
Top journals like Nature, Science, and Cell have published research from the Huberman Laboratory at the Stanford School of Medicine, and TIME, the BBC, Scientific American, Discover, and other prestigious media outlets have featured this research.
Dr. Andrew Huberman launched the Huberman Lab Podcast in 2021. The podcast is frequently listed in the top 25 of all podcasts in the world, and it is frequently ranked first in the categories of science, education, and health & fitness.
51 Andrew Huberman Quotes and Thoughts
Don’t ask how people are doing, ask how they are sleeping. You’ll learn a lot more. – Andrew Huberman
0 to ~25 years of age: our brain is highly malleable (robust neuroplasticity) but we have far less control over our life than adults do. ~26 to death: our brain is progressively less malleable yet we have considerably more control over our life. Neuroplasticity still possible. – Andrew Huberman
Most everyone that delays caffeine intake to 90-120min post waking experiences increased mood and energy (after the acclimation which takes 1-2 days), better afternoon energy, and night time sleep. Caffeine timing matters. – Andrew Huberman
If you’re waking up in the middle of the night to use the bathroom (“washroom” if you’re Canadian) try sipping, not gulping your last beverage of the day. The speed that you ingest fluid, and not just the total amount, helps dictate the urination response. – Andrew Huberman
It’s also work noting that, contrary to what most people think, women have more testosterone than they do estrogen. That’s right, when blood work is adjusted for units this is clearly the case in healthy women. More on that here: – Andrew Huberman
Viewing afternoon-evening sunlight for 10min can partially offset the disruptions in melatonin release and sleep that other otherwise occur from bright artificial light exposure at night. Still, keep it very dim or dark from 10 pm-4 am as best you can. – Andrew Huberman
“Diet” is not just about weight. It’s also a potent tool for treating mental health challenges: depression, bipolar depression, ADHD, schizophrenia, and more. – Andrew Huberman
Positive thinking is not about being delusional. It’s about learning how to take control of internal processing and knowing it’ll shape your external environment. – Andrew Huberman
“We can use play as a means to enhance neuroplasticity and explore novel situations, regardless of age.” – Andrew Huberman
“Dopamine is the molecule that makes us look at things outside the boundaries of our skin, to be in pursuit of things. Serotonin is about feeling like we have enough in our immediate environment. And it’s so powerful because unless that serotonin box is checked off periodically, we cannot lean back into the dopamine outward pursuit process for very long.” – Andrew Huberman
“Gratitude sounds like complacency, and people fear that they’re not going to be persistent. But serotonin resets dopamine, which puts you back in the fight and allows you to fight longer and further. If you look at high-performers in these very high-risk/high-consequence special operations communities, they have gratitude practices and they incorporate them.” – Andrew Huberman
“If you are in frustration and strain, a sense of play is great because in play, you have focus, and you have intention and alertness. It keeps you light enough that there’s that dopamine release. As adults, we tend to be more demanding of ourselves. We don’t tend to embrace as much play. I think the play is important because it’s a great way to learn dopamine release. And it’s a great way to expand one’s experience of life.” – Andrew Huberman
“I think a deliberate practice of relishing or enjoying what we have is so powerful and not just going through the motions, if we’re not enjoying it and we’re just waiting for the end result, we’re going to be unhappy.” – Andrew Huberman
“The human species was given this tremendous gift of neuroplasticity, the ability to change ourselves and be better in deliberate ways. And my definition of greatness is anyone that’s making that effort, even in a tiny way, just to take this incredible machinery that we were given — this nervous system — and leverage it toward being better, feeling better, and showing up better for other people.” – Andrew Huberman
“Neuroplasticity has two parts. One is the trigger. In adults, it is triggered by focus and attention and even a heightened state of agitation. The more frustrated you feel, the more you’re actually triggering learning and saying, ‘this is important. The second part is deep relaxation. That’s when the connections between neurons called synapses actually get stronger. That’s when the connections that you don’t want to get removed.” – Andrew Huberman
“The mental strain you feel when you’re learning something is the trigger for neuroplasticity for your brain to change. Neuroplasticity is a process of taking something where there’s a duration path and outcome — where I’m working hard. I’m thinking hard. Maybe it’s a hard conversation. Maybe it’s a business plan. Maybe it’s a scientific career. And the goal of neuroplasticity is to make things reflexive. So you don’t have to think about them.” – Andrew Huberman
“I think gratitude is wonderful, it resets the system so that you can be in pursuit.” – Andrew Huberman
“If you’re focusing on how someone else is failing, what’s wrong with X, Y or Z, you’re wasting the valuable neural real estate, building less, creating less, and slipping backward. That’s the slow lane. We all have limited forebrain resources — use them wisely.” – Andrew Huberman
“It’s clear dopamine is not about the reward but rather about motivation and drive, and a willingness to persist in a given mode of action and thoughts. Thus, ask yourself: First, where do you get your dopamine from? Second, is that serving to move you forward? keeping you stuck? Regressing?” – Andrew Huberman
“This fear of death is something we all live with and struggle with, so we have to remember to have fun.” – Andrew Huberman
Obviously, eye masks, etc are an easy solution if you can’t control your ambient sleep environment. – Andrew Huberman
Keeping the lights very dim/dark during sleep appears critical; even 100lux (through closed eyelids of course) can alter autonomic tone & morning insulin. The light meter app is free & does a decent job to measure. 3lux max folks. – Andrew Huberman
This is why we don’t adjust to new time zones quickly. To shift your clock faster and/or become a “morning person” think: morning sun/bright artificial light, exercise, caffeine, and cold exposure. And limit these to the late afternoon and evening. In 2 days or so you should shift. – Andrew Huberman
Keeping your circadian clocks aligned with the local light-dark cycle is a relatively slow integrative process; 5 min of sun one day, 15 the next, etc. is fine. Your sleep-wake cycle generally reflects the averages of light viewing and other activities across the last 2-3 days. – Andrew Huberman
The term physiological sigh was coined by scientists in the 1930s; not by me. It’s a naturally occurring pattern of breathing that offsets CO2. It has some overlap with traditional breathing techniques but is distinct. Not meant to replace other languages. – Andrew Huberman
Dr. Andrew Huberman and Lewis Howes Greatness Podcast
Dr. Andrew Huberman’s advice on Huberman Lab Project
In a Nutshell
Andrew Huberman’s advice, thoughts, and ideas are very helpful for people’s minds and bodies. I strongly advise you to listen to his podcast; I hope you like his article and don’t forget to share this with your friends and family. Thanks for reading 🙂
