"Medicine is programming the behavior of cells in a way that's much more directed than was ever conceivable before."
— Dr. Alex Marson on what CRISPR, lipid nanoparticles, and AI are making possible right now.
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Huberman Lab Clips
83 posts
Huberman Lab Clips
@HLPClips
Science and science-based tools for everyday life from @hubermanlab
United States 参加日 Mart 2025
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Seek novelty.
That's Dr. @davideagleman's two-word answer for extending adult brain plasticity.
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"Are you the sadness, or are you watching the sadness?"
Dr. Alok Kanojia (@HealthyGamerGG) on the shift from identifying with emotion to observing it — and why that distinction is the foundation of resilience.
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Dr. Alok Kanojia's (@HealthyGamerGG) shares why reading something once with full focus beats reading it ten times distracted.
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The Ulysses contract: structuring your environment now so your future self can't make the wrong choice.
@davideagleman on why removing temptation is more reliable than relying on willpower in the moment.
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Dr. David Eagleman's (@davideagleman) two rules for brain optimization:
1. Maximize across every axis: physical, intellectual, social.
2. Prioritize critical thinking and creativity above all else.
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.@davideagleman says doing novel things, even tiny ones, makes your life feel longer and enhances brain plasticity.
"Brush your teeth with your other hand. Not hard to do, but it's just one of a million ways of knocking yourself off a path."
"Every time I drive home from Stanford, I try to take a different route home. I'm seeing new things. I'm observing new things about the neighborhood that I hadn't noticed before."
"Rearrange your office. Push your desk over here, take two paintings and just swap them on the wall. All this stuff is super easy, but it really matters."
"Your internal model says: there's something new, something interesting going on in this world."
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Stanford GSB's Matt Abrahams on how to reduce filler words when you speak:
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Stanford Graduate School of Business lecturer @Abrahams_Matt and @hubermanlab discuss what authenticity really means and explain how to communicate as your authentic self:
"It comes down to really understanding what's important to you and what you stand for."
"The more we are in our heads judging and evaluating, the more difficult it is to be present and connected to somebody."
"You're suspending judgment for a little bit and you're just letting things flow freely."
Andrew D. Huberman, Ph.D.@hubermanlab
The new Huberman Lab episode is out: How to Speak Clearly & With Confidence | Matt Abrahams (@TFTSThePod) 0:00 Matt Abrahams 3:21 Public Speaking Fear, Status; Speech Delivery 5:36 Speech, Connection, Credibility; Authenticity 9:05 Monitoring, Self-Judgement; Memorization, Tool: Object Relabeling Exercise 13:13 Sponsors: Eight Sleep & BetterHelp 15:40 Cadence & Speech Patterns; Lego Manuals, Storytelling & Emotion 19:18 Visual vs Audio Content, Length, Detail 23:19 Understanding Audience's Needs, Tool: Recon – Reflection – Research 24:25 Judgement in Communication, Heuristics 27:33 Questions, Responding to the Audience, Tool: Structuring Information 31:34 Feedback & Observation; Tools: Three-Pass Speech Review; Communication Reflection Journal 39:09 Movement, Stage Fright, Content Expertise 42:54 Sponsors: AGZ by AG1 & Joovv 45:34 Multi-Generation Communication Styles & Trust; Curiosity, Conversation Turns 50:32 Linear vs Non-Linear Speech, Tool: Tour Guide Expectations 53:21 Develop Communication Skills, Audience Size, Tools: Distancing; Practicing 1:01:43 Tool: Improv & Agility; Great Communication Examples; Divided Attention 1:09:36 One-on-One Communication vs Public Speaking 1:11:00 Sponsor: Mateína 1:12:00 Neurodiversity, Introverts, Communication Styles; Writing & Editing 1:16:30 Calculating Risk, Tool: Violating Expectations & Engaging Audience 1:21:20 Authenticity, Strengths, Growth & Improv 1:23:23 Damage Control, Tools: Avoid Blanking Out; Contingency Planning, Silence 1:30:32 Nerves, Tool: Breathwork; Spontaneous Communication; Beta-Blockers 1:34:29 Communication Hygiene, Caffeine, Tools: NSDR/Yoga Nidra; Vestibular System & Sleep 1:40:08 Conversation Before Speaking; Delivering Engaging Speeches 1:42:56 Sponsor: Function 1:44:43 Anticipation, Tool: Introduce Yourself; Connect to Environment, Phones 1:51:30 Customer Service & Kids Jobs; Tool: Role Model Communication; COVID Pandemic 1:56:04 Quiet But Not Shy, Extroverts; Social Media Presence 2:00:25 Martial Arts, Sport, Running, Presence & Connection 2:04:16 Apologizing; Communication Across Accents & Cultures 2:07:36 Interruptions, Tools: Paraphrasing; Speech Preparation 2:10:57 Public Speaking Fear, Tool: Envision Positive Outcome; Arguments & Mediation 2:13:19 Omit Filler Words, Tool: Landing Phrases; Time & Storytelling 2:16:52 Asking For a Raise; Poor Communicators & Curiosity; Memorization 2:19:49 Pre-Talk Anxiety Management; Acknowledgements 2:23:47 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Includes paid partnerships.
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Full episode with Matt Abrahams: x.com/hubermanlab/st…
Andrew D. Huberman, Ph.D.@hubermanlab
The new Huberman Lab episode is out: How to Speak Clearly & With Confidence | Matt Abrahams (@TFTSThePod) 0:00 Matt Abrahams 3:21 Public Speaking Fear, Status; Speech Delivery 5:36 Speech, Connection, Credibility; Authenticity 9:05 Monitoring, Self-Judgement; Memorization, Tool: Object Relabeling Exercise 13:13 Sponsors: Eight Sleep & BetterHelp 15:40 Cadence & Speech Patterns; Lego Manuals, Storytelling & Emotion 19:18 Visual vs Audio Content, Length, Detail 23:19 Understanding Audience's Needs, Tool: Recon – Reflection – Research 24:25 Judgement in Communication, Heuristics 27:33 Questions, Responding to the Audience, Tool: Structuring Information 31:34 Feedback & Observation; Tools: Three-Pass Speech Review; Communication Reflection Journal 39:09 Movement, Stage Fright, Content Expertise 42:54 Sponsors: AGZ by AG1 & Joovv 45:34 Multi-Generation Communication Styles & Trust; Curiosity, Conversation Turns 50:32 Linear vs Non-Linear Speech, Tool: Tour Guide Expectations 53:21 Develop Communication Skills, Audience Size, Tools: Distancing; Practicing 1:01:43 Tool: Improv & Agility; Great Communication Examples; Divided Attention 1:09:36 One-on-One Communication vs Public Speaking 1:11:00 Sponsor: Mateína 1:12:00 Neurodiversity, Introverts, Communication Styles; Writing & Editing 1:16:30 Calculating Risk, Tool: Violating Expectations & Engaging Audience 1:21:20 Authenticity, Strengths, Growth & Improv 1:23:23 Damage Control, Tools: Avoid Blanking Out; Contingency Planning, Silence 1:30:32 Nerves, Tool: Breathwork; Spontaneous Communication; Beta-Blockers 1:34:29 Communication Hygiene, Caffeine, Tools: NSDR/Yoga Nidra; Vestibular System & Sleep 1:40:08 Conversation Before Speaking; Delivering Engaging Speeches 1:42:56 Sponsor: Function 1:44:43 Anticipation, Tool: Introduce Yourself; Connect to Environment, Phones 1:51:30 Customer Service & Kids Jobs; Tool: Role Model Communication; COVID Pandemic 1:56:04 Quiet But Not Shy, Extroverts; Social Media Presence 2:00:25 Martial Arts, Sport, Running, Presence & Connection 2:04:16 Apologizing; Communication Across Accents & Cultures 2:07:36 Interruptions, Tools: Paraphrasing; Speech Preparation 2:10:57 Public Speaking Fear, Tool: Envision Positive Outcome; Arguments & Mediation 2:13:19 Omit Filler Words, Tool: Landing Phrases; Time & Storytelling 2:16:52 Asking For a Raise; Poor Communicators & Curiosity; Memorization 2:19:49 Pre-Talk Anxiety Management; Acknowledgements 2:23:47 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Includes paid partnerships.
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Expert in communication and @StanfordGSB lecturer Matt Abrahams (@TFTSThePod) and @hubermanlab discuss why public speaking triggers deep evolutionary fear.
"Those of us who study this believe it actually has an evolutionary basis."
"It's ingrained in who we are to be very sensitive to anything that puts our status at risk."
"Being up in front of a big crowd or talking to my boss about an important issue—all of those put us at risk."
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Dr. Jack Feldman (@prebotzinger), distinguished professor of neurobiology at @UCLA, on the power of breath:
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Here's the full episode with Jeff Cavaliere: go.hubermanlab.com/CKIj4jz
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Professional strength coach and physical therapist Jeff Cavaliere (@trainer2thepros) discusses his approach for making better food choices:
"I have what I call a plate method. You have your plate, then you just simply look at it like a clock.
If you just make a 9:20 on the clock, you're going to take the second largest portion of that, and it's going to be your fibrous carbohydrates.
Take the next largest portion and devote that towards protein.
That last portion is where I put my starchy carbohydrates."
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Retired Navy SEAL DJ Shipley on protecting his mental health and showing up intentionally through routines and micro-wins:
"I'm trying to optimize everything that's within my control, so when I step through the threshold, this is the DJ that I'm purposely presenting to you right now under my control."
"By the time I get to making my morning cup of coffee, I've done 25 things inside of my control."
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Most people are drastically under-consuming fiber.
Women should have at least 25g of fiber a day, and men 35g. Most people only get 12 to 15g.
"They're off by a factor of two in their amount of fiber they consume." —Dr. Michael Snyder (@SnyderShot), professor of genetics at @StanfordMed
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.@DrAndyGalpin explains how to breathe when lifting weights:
"If you're going to be doing something in which you can complete the
entire exercise without a breath and it is of a maximal or close to load, that's probably your best strategy."
"If you're going to be doing multiple repetitions, think about how many you're going to complete and then breathe according to that, and it tends to increase in frequency as the number gets closer to failure."
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Here's the full episode with @SnyderShot: go.hubermanlab.com/3qCTfrH
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Dr. Michael Snyder (@SnyderShot), professor of genetics at @StanfordMed, explains the benefits of a short, brisk walk after eating high-glycemic foods:
"If you eat something that spikes your glucose, you should take a brisk walk and that will suppress your spike."
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Here's the full episode with @erichjarvis: go.hubermanlab.com/pyt5DPS
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Dr. @ErichJarvis, professor and head of the Laboratory of Neurogenetics of Language at @RockefellerUniv, discusses the causes and treatments of stuttering:
"Damage to the basal ganglia or some type of disruption to the basal ganglia at a young age causes stuttering in humans."
"There are ways to overcome the stuttering through behavioral therapy."
"All of the tools out there have something to do with sensory motor integration, controlling what you hear with what you output in a thoughtful controlled way helps reduce the stuttering."
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