Timing of Sauna with Meals, Exercise and Sleeping in 9-5 Routine
Could you provide guidelines and example daily routines for integrating sauna sessions into a 9-5 work schedule, considering especially the optimal timing relative to meals (better to enter in a fasted state? possible to go right after a meal?), and also the optimal timing relative to exercise and bedtime? But most importantly how should one time meals for maximizing sauna benefits and does food consumption immediately before sauna impair the sauna benefits?
Credibility of science and outlook
Dear Dr. Huberman, First of all I wanna say thank you to brought so much good things from science into my daily life. With all due respect, I would like to ask whether you have reached a point where your focus has shifted away from genuine science. It appears that your priorities now lie more in money, reputation, and media presence—elements that stand in contrast to the core values of scientific integrity. This shift is truly disappointing to witness. In the beginning, I was genuinely impressed. I thought, finally, a scientist who seems immune to the temptations of fame and financial gain. Sadly, it now feels as though your role resembles that of a media personality more than that of a dedicated researcher. The only remaining difference seems to be your academic position—yet even that raises questions about how much time and energy is truly being invested in the pursuit of new scientific knowledge through rigorous inquiry. Another concerning aspect is your apparent attitude toward being wrong. When challenged or corrected, your responses often seem defensive rather than reflective. Mr. Hofmann highlighted this during the discussion about coffee and sleep. While there is some evidence for a link, it is far from universally applicable—and the way it was communicated oversimplifies a far more nuanced topic. You seem to strive for simplified, easily digestible answers. But when it comes to something as intricate as human biochemistry—where individual variability is the rule, not the exception—there are no easy answers. It is disheartening to observe a decline in scientific credibility. This is the main reason I can no longer support or follow this kind of "science communication"—because, in the end, it does more harm than good to science itself. For me, the foundation of science is not popularity, convenience, or marketability. It is the relentless pursuit of truth, no matter how complex, uncomfortable, or unpopular that truth may be. Real science follows evidence—not trends. Turning every topic into a podcast may be trendy, but it is often incompatible with the depth and rigor that real science requires—especially when it involves casual discussions by laypeople on highly specialized topics. This kind of behavior undermines trust in science. And the damage it causes—to scientific literacy, to credibility, and to public trust—may be long-lasting and hard to reverse. Sincerely, Johannes (Chemist)
Why Babies recommended to see contrast cards black & white and no colour?
In physics, when light has different wave lengths, as I understand each time light goes into the eye, cones which perceive and react on different wave lengths are simulated. Why do American paediatricians recommend black & white contrast cards to support development of the vision? While what we know, that babies might have blurry vision, and therefore distinguish contrast better, why not to focus on colour cards to support better development of colour vision, but maybe separated by colour? (not too many colours at once) So my question is: How can I support the physiological and neurological maturation of my baby's color vision, based on what we know about light physics and brain development?
Muscle Growth vs. mTOR Inhibition for Healthy Aging
We hear that increased muscle mass is important for healthy aging for a variety of reasons. We also know that muscle hypertrophy is triggered by stimulation of mTOR (for example by leucine or HMB). We also hear that mTOR inhibition (for example via rapamycin) is associated with longevity. I am roughly the same age as you and am curious how you approach this tradeoff. Do you do anything to inhibit mTOR, or do you stay focused on muscle hypertrophy? I am currently focused on the latter, as I know it will get harder to put on more muscle as I age, and want to go into my 50s and 60s with as much muscle mass as possible.
Question Regarding Interview with NIH Director Dr. Jay Bhattacharya
Hi Dr. Huberman, First, I just want to say that I have been a fan of yours since the beginning of your career in podcasting. I truly appreciate your breadth of knowledge, and the different scientists/guests you bring to your podcast. Your guests truly have changed my way of thinking (for the good I believe :-), and helped my health. My question to you is regarding your interview with the new NIH Director Dr. Jay Bhattacharya. The interview was very refreshing and a lot of information that was discussed was fantastic, and good to hear from a "Director of the NIH". I really appreciate the candid questions, and pressing that you did. That said, at 3:48:27, Dr. Bhattacharya stated that "RFK being against vaccines is ridiculous". That’s not the exact quote, but you get the idea. I was hoping you would push back as that is clearly not the case. RFK is on record in many cases saying he doesn’t trust vaccines, and he consistently quotes studies that are incorrect. Or, even worse, studies that he thinks say vaccines are bad, show that vaccines are good. In other words, it would seem, he does not know how to read a study or just doesn’t care to. Since I know you are a very intelligent scientist :-), my question is why didn’t you push back? Thanks Dr. Huberman, I look forward to hearing your response. -Seth Cohen
Natural, I.e., no skin care - more or less
On your recent live AMA on Instagram, you dove into matters of skin care. I’m curious about the sciences of going zero detergent except for hygienic reasons, using natural sponges, luffa, you name it, including for butt care (this is how the Romans did it), otherwise moisturize hair and skin with natural oils in particular virgin coconut oil. To replace deodorants, use lemon juice and/or alkaline water like the burners, well, they don’t use anything for a week and the alkaline sand just limits bacterial growth. Also, I have come across humans that at least to my sense did not display any odor (bar pheromones). What’s does science say about their skin micro biome. Big fan of your work and early supporter of Huberman LAB lifetime tier! 💛💛 💛
Dear Andrew, in your recent live stream you touched on protocols for skin care. I wonder about the science for going water only - no detergents, no soap except for hygiene hand washing, no shampoo, oily hair care, especially for long hair, virgin coconut oil against dandruff, otherwise lemon and alkaline water as to replace deodorants. 💛
Baby Protocols
Dear Andrew Huberman, (apologies for duplicate, sent too early) I've been following your podcast since your appearance on Kevin Rose’s show, and deeply appreciate your accessible / inspiring lectures and conversations. My dad was really great physicist as well, I learned so much from him, and I remember I wanted to study brain, but he told me this area is not yet developed. And maybe it was right advise for me in my location and time (end of 90s). Now I am happy to tame my curiosity to one of my passions, neuroscience, with your podcast. I'm writing to suggest a topic and ask some related questions about early infant brain development. I have a 4 weeks old daughter, and I'm fascinated by the rapid changes occurring in her brain. Since her second day, we've consistently spent significant time outdoors: initially 15 minutes, now extending to 2-3 hours during early mornings (around 6-9 AM) and another 2-3 hours in the evenings around sunset. Inspired by your podcast episode with Alan Schore, I've explored initial brain development involving areas like the Right Orbitofrontal Cortex (R OFC), Anterior Cingulate Cortex (ACC), Amygdala, Insula, Hippocampus, Broca’s and Wernicke’s areas, and Dorsolateral Prefrontal Cortex (DLPFC). I believe the developmental stage from approximately 2 to 10 months is crucial. Alan Schore emphasizes distinct roles for the brain's hemispheres, while I recall you mentioning that the difference between the right and left hemispheres might be overstated. Can you clarify this? Additionally, I've observed firsthand that babies seem exceptionally attuned to intuitive or emotional communication. It feels essential to genuinely create emotional states within myself when interacting with her, as mere words or singing aren't always enough. Could this intuitive sensitivity, free from competition with logical speech, explain why infants are more adept at "reading" emotions? Your conversation with Becky Kennedy was incredibly impactful, leading me to explore GoodInside extensively. However, content specifically covering brain development in the first 12 months seems scarce. Could you delve into the neuroscience of this early stage in a future podcast? I'm particularly curious about: - What are the crucial stages in first year of life. What does it mean when not regions are yet online? - What protocols are recommended for development of each brain regions? (OFC, Medial OFC, Cingulate, Insula) - Is it true, that first we have intuition brain, and then logical / language brain? (is it trully split into l / r hemispheres) - How infant memory develops. Is it true babies initially wake without memory of their surroundings? - How would you support development of vision / interoception / navigating sicknesses / freshness exposure (in a good way, like Swedish babies sleeping outside) - What happens, exactly at the moment, when we fall asleep, and wake up? What's different between adult and baby sleep. My baby has some irregular movements, like little spasms, which seem to be absolutely normal, but curious what they are. - Can baby at the beginning just feel "uncomfortable" in first weeks, is the signal not there, or recognition of signal is not yet there (like hunger, pain, cold) - REM sleep differences in infants versus adults. Why might her eyes occasionally remain open, and how do infants naturally block external sounds during sleep? - Is baby's brain more liquid at the beginning? What does it mean in her consciousness? - Are all hormones in place already? Are they different for boys and girls? - Does baby needs some time alone? (if it's not crying) The potential effects of breathing exercises (performed by a parent during skin-to-skin contact) on the infant's amygdala regulation and overall neurological state. One personal anecdote: During slower breathing, I had a powerful sensation of synchronizing emotionally with my daughter, calming her frustrations during breastfeeding. Remarkably, feeding improved immediately afterward, though perhaps coincidentally. Is there scientific grounding for such deep, brief emotional synchronization? Any insights or protocols you or your colleagues might recommend to optimally support an infant's neurological and emotional development during these critical early months would be immensely valuable. Many fresh caregivers, dads and moms, and people dealing with children everyday, including myself, would greatly appreciate your expert perspective. Thank you for your dedication and contributions for raising interest, continuing what Feyman did in Physics (you kind of maybe even better next version of him, in a very good way). I truly believe if neuroscience topics were integrated into education from early childhood in school or kindergarten, society could profoundly benefit. Warmes Greetings from Berlin, Dmitry Monin
ADHD - Adolescent boys!
Hi Andrew, my 13 year old son has recently been diagnosed with ADHD. He's started a small dose of vyvanse (20mg) with paediatric review in the next 5 weeks, its early days and the starting dose is not having any discernible affect at this stage, we have also arranged a psychologist to begin working with him on cognitive behavioural therapy. Wondering if have you covered this topic at all in your past material? Or, do you have any practical guide or help for people in a similar situation ? kind regards Craig (Melbourne Australia)
Can Adderall improve athletic performance on sports?
There’s a lot of speculation online about professional athletes using Adderall—often without any solid evidence—as a performance enhancer in sports like tennis. Can Adderall actually improve athletic performance? Or could its effects be counterproductive in high-level sports settings?
HOW CAN I HELP MYSELF
I want to stop my amphetamine use. I have used and abused amphetamines since I was 16 years old. I will be 67 in October. 60 milligrams of Adderall no longer have an effect. When I take 65 milligrams it turns on. I understand the chemistry of dopamine thanks to research and your podcasts, which I can not thank you enough. I go to the Lebanon Veterans center and share your podcasts with every psychologist I was able to. I have stopped many times before and my life then became unmanageable, at least I thought. I have been to many rehabs stopped taking them and returned later to the use. When I try to stop now the mental pain is intolerable, at least I think so. I cannot even move a pen off the desk. I no longer shower or perform most activities. If I want get drink of water, I will sit for what seems like hours before I can move. I do have a prescription, but I am tired of being at the mercy of this medication. I know the brain does not have pain receptors, but it feels so painful. The frustration anxiety is tremendous. I do not smoke, or drink. I did start psylocibin but became very paranoid to consistently use in the Ephrata. PA. I am alone and must take care of myself, my biggest fear is not being responsible for myself and not being successful in my life. I am following your many podcasts for other parts of my life but unable to when not on Adderall. I do understand the importance, consistency of habit, routine and continuity. Dr. Huberman any help at any level would be great. I would not publish this without removing identifying aspects. Dr. Huberman I read stimulants lower oxytocin in people who use them, that would explain the ascents of nobody in my life
I have a bout of what appears to be SIBO. I’ve been using low-sugar fermented foods for a few years, since I discovered the health benefits on one of your podcast. I was impressed with the many ways sauerkraut was fixing the gut issues I had faced most of my life. I had IBS for multiple decades. Plus, I enjoyed the other health benefits. I feel that it was a great aid in healing chronic mental and physical illness. Many things played into the healing process but I felt a significant turn when I began using low-sugar fermented foods daily. About 18 months ago, I started I taking oregano oil every day for immunity. I was taking five drops in a glass of water twice a day. It burned my throat multiple times but nothing too bad. Until a few months ago, where it burned my throat so badly I lost my voice for two solid weeks. I stopped taking oregano oil after that. Within a couple of weeks, I noticed intestinal swelling. I added three different formulas of probiotics from Pure Encapsulations, but the swelling became more aggressive as the weeks went by. About 12 weeks later, the intestinal swelling was so aggressive and invasive that even after a 72 hour fast, my stomach look like I had just eaten a Thanksgiving dinner. When I did eat a normal sized meal, my stomach looked like I was six/seven months pregnant. About two weeks ago, I added the oregano oil back into my diet, but in a capsule form this time. It’s on the list as a natural remedy for SIBO. I started a microbiome cleanse from Gaia Herbs and removed the sauerkraut. I read online that removing fermented foods for a six week minimum is important for healing SIBO. Also, I didn’t realize that sauerkraut feeds good and bad bacteria. I completed two back to back 72 hour fasts. I ate one time in between both 72 hours fasts. After two weeks, my stomach was more normal and the SIBO appeared to be 98% gone. I had some cabbage for a couple of days in a row and the bloat is back. I’m going to do another round of fasting and omit high FODMAPS for a minimum of six weeks. What is your recommendation to help prevent SIBO when utilizing fermented foods as a part of gut health? Should I cycle on and off or change the brand I eat? There’s a great one at Costco that’s delicious and very cost effective. I know there may be multiple factors contributing to this situation but I’m curious to know your thoughts and experience with low-sugar fermented foods.
I have a bout of what appears to be SIBO. I’ve been using low-sugar fermented foods for a few years, since I discovered the health benefits on one of your podcast. I was impressed with the many ways sauerkraut was fixing the gut issues I had faced most of my life. I had IBS for multiple decades. Plus, I enjoyed the other health benefits. I feel that it was a great aid in healing chronic mental and physical illness. Many things played into the healing process but I felt a significant turn when I began using low-sugar fermented foods daily. About 18 months ago, I started I taking oregano oil every day for immunity. I was taking five drops in a glass of water twice a day. It burned my throat multiple times but nothing too bad. Until a few months ago, where it burned my throat so badly I lost my voice for two solid weeks. I stopped taking oregano oil after that. Within a couple of weeks, I noticed intestinal swelling. I added three different formulas of probiotics from Pure Encapsulations, but the swelling became more aggressive as the weeks went by. About 12 weeks later, the intestinal swelling was so aggressive and invasive that even after a 72 hour fast, my stomach look like I had just eaten a Thanksgiving dinner. When I did eat a normal sized meal, my stomach looked like I was six/seven months pregnant. About two weeks ago, I added the oregano oil back into my diet, but in a capsule form this time. It’s on the list as a natural remedy for SIBO. I started a microbiome cleanse from Gaia Herbs and removed the sauerkraut. I read online that removing fermented foods for a six week minimum is important for healing SIBO. Also, I didn’t realize that sauerkraut feeds good and bad bacteria. I completed two back to back 72 hour fasts. I ate one time in between both 72 hours fasts. After two weeks, my stomach was more normal and the SIBO appeared to be 98% gone. I had some cabbage for a couple of days in a row and the bloat is back. I’m going to do another round of fasting and omit high FODMAPS for a minimum of six weeks. What is your recommendation to help prevent SIBO when utilizing fermented foods as a part of gut health? Should I cycle on and off or change the brand I eat? There’s a great one at Costco that’s delicious and very cost effective. I know there may be multiple factors contributing to this situation but I’m curious to know your thoughts and experience with low-sugar fermented foods and gut health in general.
Military Nutrion
My son is a newly commissioned officer in the Marines, currently stationed at 29 Palms. He’s in excellent physical condition—works out regularly, doesn’t drink, and takes his health seriously. However, he’s finding it nearly impossible to get quality fruits and vegetables at the base chow hall, which is really concerning given how critical nutrition is for performance and recovery. Are there any supplements you’d recommend for young Marines in this situation to help fill the nutritional gaps—such as AG1 or others? Also, why aren’t we doing a better job feeding our military the fuel they actually need?
Extra question about performance on the golf course in a high-level competition
When you are on the course, you are out there for a couple of hours and need to stay focused. What is your point of view about staying focused for +5 hours, and what are the best foods to eat on the course to maintain energy? Thank you!
Connective Tissue Issues – A Critical Topic for Fitness & Recovery
I’d like to suggest a future episode focused on connective tissue issues, to include diagnosed disorders, subclinical differences, or systemic diseases. These conditions can significantly affect how people respond to fitness, recovery, and supplementation protocols, yet rarely receive close attention in the context of health and performance practices. For people who deal with connective tissue challenges, general training and recovery advice often needs substantial adjustment. Speaking from my perspective as a former high-level gymnast and someone who still prioritizes physical exercise, in the absence of clear, evidence-informed guidance, many of us are left to troubleshoot on our own, often resulting in lingering pain, chronic injury, or stalled progress. An episode that explores the science behind connective tissue variability, injury risk, and adaptive strategies would be immensely valuable to those of us navigating these complexities. Thank you for considering this topic, and for your continued dedication to sharing science that empowers us to preserve and optimize our health!
Gratitude Practice – Emotional Arousal and Adderall.
Dear Dr. Huberman, Thank you so much for sharing such valuable and practical tools. Your work has been deeply meaningful in my life. I've been practicing the gratitude protocol you described in your podcast and chose the second method you suggested — the one where we imagine someone else receiving deep, heartfelt gratitude, and allow ourselves to feel it as if we're them. Instead of using a scene from a movie or a book, I chose to create my own short story by imagination. In the story, an adult who suffered childhood neglect meets a child going through similar pain. He helps the child heal, and in the end, the child expresses overwhelming gratitude toward him. I practice this visualization twice a day. I read the story slowly, feel into each sentence, and visualize the emotional moment in detail. It brings up strong emotional arousal, sometimes even tears. I feel very connected to both the one receiving and sometimes also the one giving the gratitude — and it overlaps with the inner child work I’m doing, including grieving and emotional release techniques. One important detail is that my afternoon practice is done while under the effect of Adderall, which makes me feel even more emotionally aroused and focused during the practice. So my question is: Even though the story is imagined, and I sometimes feel emotionally connected to both sides (receiver and giver), does this still produce the full neuroplastic and physiological benefits you describe in the gratitude protocol? And — does doing the practice while under the effect of Adderall support or interfere with those benefits? Thank you again for your groundbreaking work — it has made a big impact on my emotional healing and daily life.
Additives of protein bar
Hello, I saw that the David protein bar that you recommended is rated poor on yuka due to additives with some risks: Polydextrose, Glycerol, steviol (risk on sugar regulation, gut microbia). Do you think it is a potential issue (particularly sugar regulation)? or it is an issue but it is the best bar anyway based on the other criteria (Protein, low calorie...).
Methylene blue
I reviewed prior posts and did not see an interest in this area. However, I am hearing/reading many positive claims from credible people about using this "dye". I understand the potential redox implications and can see how the chemical can impact red light. would appreciate some updates on this chemical. Thanks for all you do.
Use of chlorine dioxide (a.k.a. CDL, MMA)
My son (12 y) and his mother are both suffering from long COVID/chronicle fatigue syndrom. Since there is no real cure available besides techniques like "pacing" and NSDR, there is a big hype on the internet around chlorine dioxide (CDL) among people who are affected. Every normal source is warning about it (e.g. national health authorities here in Germany), but the mother thinks it is all a conspiracy by "big pharma" and since she has been sick for more than 2 years and is growing more and more desperate, she started taking CDL herself. Since she claims that it makes her feel better, she is now also pushing to give it to our son and I'm very sceptical, since so many sources claim this to be dangerous and complete bull****. While my trust in the health system and pharma has been rapidly declining over the years (in Germany e.g. even dietry supplements are officially considered as an unnecessary waste of money), I cannot find a solid explanation, how CDL is supposed to help the organism. Their inventors are claiming that is transports oxygen into the cells and that it can cure all sorts of diseases, even HIV, cancer, and malaria. I'd love to get your independent scientific take on this. I hope I get some votes on this question as I'm seriously struggle with my situation. I'd do anything to help my son, and I don't want to hurt by taking advice from some crazy lunatics who exploit the desparation of seriously sick people on the internet and in telegram groups.
YouTube channels with Huberman name
There are You Tube channels seemingly associated or generated by Dr. Huberman, eg Huberman Wisdom. Mindshift Huberman. The voice is that of Dr. Huberman but the content seems similar to many other motivational speakers. I would like to know whether the content of these You Tube channels are really that of Dr. Huberman and spoken by him.
Can mouth taping really improve sleep and facial structure?
Dr. Huberman, what are your thoughts on the growing trend of mouth taping during sleep? Can nasal breathing at night actually reshape the face or improve sleep quality? And is there any neuroscience to support it? There is a trial by Cosimo Research attempting the biggest mouth taping trial ever - what are your thoughts on it? https://www.cosimoresearch.com/the-big-taping-truth-trial