These are my favorite Huberman Lab episodes on sleep, breath, and fitness

We all fans know that the Huberman Lab podcast is where you can boost your health and well-being through science, and it’s very inspiring, too. In this pod, Dr. Andrew Huberman, a renowned neuroscientist from Stanford University, brings practical, science-backed knowledge you can apply daily. But there is more, his guest list includes big personalities and top professionals in key areas such as longevity or endocrinology.

Today, I want to share a list of the best Huberman Lab episodes that have transformed my understanding and habits in three key areas: sleep, breath, and workouts. Each offers clear, helpful advice that helped me tackle these issues head-on.

Let’s explore these top picks and discover the scientific secrets that can improve your daily life.

Master the Art of sleeping with Huberman Lab

Ready to transform your nights and boost your days? The episodes in this section explore the secrets to perfect sleep by leading neuroscience experts.

Dr. Matthew Walker’s six-part series on sleep explores how our bedtime affects every aspect of our lives—from mood and mental health to learning and creativity. I preferred episodes 2 and 5, especially for their practical tips to improve sleep quality and because they helped me understand the deep connection between sleep and emotional regulation. The other episodes in the series study topics such as the science of dreams, the strategic use of naps, and when to drink coffee for alertness.

An invaluable resource to improve your sleep and, therefore, your overall well-being.

GUEST SERIES | Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation

Release Date: May 1, 2024

Dr. Matthew Walker explains how proper sleep enhances our emotional stability. Ever wondered why a bad night’s sleep leaves you feeling irritable? Dr. Walker explains the critical role of REM sleep in managing our emotions and why sleep deprivation can make us impulsive or too reactive. If you struggle with anxiety or mood swings, the techniques shared here for improving sleep could be a game-changer.

Guest Series | Dr. Matthew Walker: Protocols to Improve Your Sleep

Release Date: April 10, 2024

Dr. Matthew Walker offers easy (and free) strategies to sleep better. From the influence of temperature to the time you eat, this episode is an excellent resource with tips to improve the quality of your sleep. If you don’t know how to wind down or cope with insomnia, this episode will help boost your sleep confidence.

Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State

Release Date: February 13, 2023

Dr. Gina Poe explores the intersection of sleep, learning, and emotional well-being. Discover how sleep boosts memory and learning and plays a crucial role in emotional regulation and trauma recovery. Did you know that specific sleep stages can enhance your health and vitality? You will learn that and more in this interview.

Master Your Sleep & Be More Alert When Awake

Release Date: January 11, 2021

This episode is your ultimate guide to mastering sleep, from understanding what triggers sleepiness to learning how to stay alert. You’ll get a great deal of helpful strategies based on science.

Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing

Release Date: August 8, 2022

Learn how to fine-tune your sleep environment and habits for optimal sleep. Yes, you can manipulate light, temperature, and diet to improve your sleep, and if you need to recover quickly from sleep disruptions like jet lag or shift work, this episode is pure gold.

Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood

Release Date: October 25, 2021

Going deeper into the topics above, this time, Dr. Samer Hattar talks about the impact of light on our biological clocks. I liked this episode because it went so deep into a topic that seems so close to the most basic of nature and yet so crucial. And it has top tips, too. You will learn how to adjust your exposure to light, time your meals, and schedule your workouts.

Top Huberman episodes on mastering your breath

Breathing is more powerful than you think. The episodes below unpack the science behind breathing techniques that boost health and clarity. Ready to transform your well-being with some fresh air? Let’s dive in.

How to Breathe Correctly for Optimal Health, Mood, Learning & Performance

Release Date: February 20, 2023

Ever thought about how you breathe? If you are reading this article, I’m sure the answer is yes. Then, this episode is for you. It’s a great explanation of the biology of breathing and its massive impact on our health and mood. Learn why nose breathing is healthier than mouth breathing and how techniques like the Wim Hof Method can enhance your life. If you want to alleviate stress, stop sleep apnea, or boost your immune function, the simple, free practices you’ll find here are the first steps.

Breathing for Mental & Physical Health & Performance

Release Date: January 10, 2022

Did you know that the way you breathe can affect your fear and even your memory? Dr. Jack Feldman explains that and more, while he also provides effective breathing techniques that could transform your approach to health and performance.

Feldman is a pioneer in the study of breathing. With him, you will learn about the vital role of our diaphragm and how breathing shapes our mental state and physical health. An all-round episode not to miss.

How Meditation Works & Science-Based Effective Meditations

Release Date: October 31, 2022

Discover how specific breathwork can lead to lasting changes in mood, focus, and overall happiness and understand the biological base of meditation and its effects on our mental states. You’ll also get helpful techniques, including a unique open-eyed meditation. A key episode for your relaxation and mental agility.

My favorite fitness episodes to transform your training

Andy Galpin: How to Assess & Improve All Aspects of Your Fitness

Release Date: January 18, 2023

Dr. Andy Galpin breaks down the science of exercise adaptations to improve your fitness in every dimension. Learn methods to assess your fitness and tailor a training regimen that fits your goals -to boost strength, flexibility, or endurance. The strategies discussed here have enhanced my workout routines, making them more effective and personalized.

Andy Galpin: Optimize Your Training Program for Fitness & Longevity

Release Date: February 8, 2023

A detailed guide to designing a year-long training program that not just meets but anticipates your health and fitness needs. From setting realistic goals to balancing recovery, this episode helps you plan sustainable and effective workouts. A vital resource on fitness and longevity.

Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools

Release Date: July 4, 2022

Jeff Cavaliere explains everything you need to know to optimize your exercise program. Combining precise exercise routines with nutritional advice to enhance workout recovery and focus is key.

An essential guide to fine-tuning your fitness regimen.

Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity

Release Date: August 15, 2022

Dr. Peter Attia gives you the tools to optimize your health through exercise, nutritional planning, and hormonal balance. His approach to “back-casting” health goals to tailor exercise and diet plans helped me with my practice. A great episode if you are especially interested in a holistic approach to fitness, vitality and longevity

Science & Tools For Muscle Growth, Increasing Strength & Muscular Recovery

Release Date: May 31, 2021

In this last episode, you will learn about the scientific exploration of muscle growth, strength, and recovery. You will understand how your nervous system controls muscle function and how to adapt your training for optimal muscle growth and recovery and, ultimately, to maximize your physical capabilities.

Ready to boost your health and well-being? Tune into these episodes for a better understanding and practical tips on sleep, breathing, and fitness. Why wait? Start your journey to a healthier you today.

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