Dr. Andrew Huberman's podcast has become essential listening for anyone interested in neuroscience, health, and performance. With 90+ minute episodes packed with research-backed protocols, it can be overwhelming to know where to start.
Here are the must-listen Huberman Lab episodes organized by topic.
Best Sleep Episodes
Sleep is foundational to everything. These episodes give you actionable protocols for better sleep:
- Master Your Sleep: The comprehensive sleep toolkit
- Sleep Supplements: What works and what doesn't
- Optimize Your Sleep Environment: Temperature, light, and timing
Best Focus & Productivity Episodes
Learn to control your attention and get more done:
- Focus Toolkit: Science-backed strategies for concentration
- Dopamine & Motivation: How to maintain drive
- ADHD & Focus: Understanding attention mechanisms
Best Exercise & Performance Episodes
Optimize your training with neuroscience:
- Exercise for Longevity: What science says about optimal training
- Build Muscle: The neuroscience of hypertrophy
- Endurance Training: Maximize cardiovascular health
Best Mental Health Episodes
Science-based approaches to stress, anxiety, and mood:
- Stress Toolkit: Real-time stress management
- Depression & Anxiety: Understanding and addressing mood
- Breathwork: Powerful protocols for state management
Why Huberman Lab Episodes Are So Long
Most episodes run 90-120 minutes because Huberman:
- Explains the science thoroughly
- Gives context for why protocols work
- Addresses common questions and misconceptions
- Provides multiple protocol options for different situations
How to Get the Most from Huberman Lab
These episodes are dense with information. Here's how to maximize value:
- Read briefs first: Know what protocols are covered before listening
- Focus on one topic: Don't try to implement everything at once
- Take notes: Write down specific protocols you want to try
- Re-listen: These episodes reward multiple listens
Browse All Huberman Lab Episodes
View All Huberman Lab Episode Briefs →
71+ episode summaries with key protocols and takeaways
Each brief includes:
- Key protocols mentioned
- Specific recommendations (timing, dosage, etc.)
- Main topics covered
- Action items you can implement