Shows
跨国串门儿计划#368.Huberman Lab：学习与记忆的最佳方法，拆解高效学习的底层逻辑📝 本期播客简介本期我们克隆了：知名科学播客《Huberman 实验室》（Huberman Lab）你所以为的、最适合你的学习方法，很可能就是错的。斯坦福大学神经生物学教授 Andrew Huberman 本期将彻底颠覆你的认知。他指出，最好的学习方法不是为了“记住”，而是为了“对抗遗忘”。在这期节目中，Huberman 教授利用神经科学的前沿研究，拆解了大脑如何通过神经可塑性来重塑连接。你将听到为什么“突击测验”其实是学习者的好朋友，为什么反复阅读课本会让你产生掌握知识的错觉，以及如何利用 NSDR（非睡眠深度休息）和“间隙效应”让大脑的学习效率提升一倍。这不仅是一场关于大脑机制的科学讲座，更是一套人人可用的高效学习实战协议。翻译克隆自：Optimal Protocols for Studying & Learning文字版精华：见微信公众号（点击跳转）👨⚕️ 本期嘉宾Andrew Huberman，斯坦福大学医学院神经生物学和眼科学教授。他主持的《Huberman Lab》是全球最受欢迎的健康与科学类播客之一。他致力于将深奥的神经科学转化为简单、免费且实用的生活工具，帮助大众优化睡眠、专注力、学习能力和身心健康。⏱️ 时间戳00:00 开场 & 播客简介重新定义学习01:48 反直觉的学习观：学习是为了对抗自然遗忘05:23 神经可塑性真相：加强与削弱连接，而非增加新神经元09:10 第一次小测验：感受“提取困难”对大脑的信号作用专注与巩固的生物学11:34 学习第一步：专注力是有限的“腺苷预算”15:08 费劲是好事：那种“苦差事”感正是神经改变的信号16:42 专注力训练：正念冥想与视觉聚焦的科学原理18:20 学习第二步：神经连接的实际重塑发生在睡眠中21:12 NSDR 协议：如何通过 10 分钟深度休息加速可塑性顶尖学习者的实战习惯22:42 医学生研究：表现最好的学生如何安排日程24:03 排除干扰：独处学习与收起手机的必要性25:21 “看一遍，做一遍，教一遍”：通过输出倒逼输入27:45 节奏适应：大脑如何根据固定时间表进入专注状态30:01 抱负感：长远动机如何支撑枯燥的学习过程测试：最强的学习引擎32:26 核心发现：测试是建立知识而非仅仅评估知识35:44 1917 年的经典实验：思考与回忆远胜于反复阅读38:24 信心陷阱：为什么“学四次”的人自我感觉良好却考得最差43:38 心理练习：Huberman 如何在脑海中“飞越”神经解剖结构46:38 纠错的价值：意识到“不知道”才是学习的开始进阶学习协议48:40 黄金时间：接触新知识后 24 小时内测试效果翻倍53:07 熟悉感 vs. 掌握感：识别答案不等于拥有知识01:00:37 开放式问题：为什么简答题比选择题更能对抗遗忘01:05:34 间隙效应：在学习中插入 10 秒停顿的奇效01:08:48 情绪与记忆：中世纪“冷水浴”背后的肾上腺素逻辑01:15:33 交错学习：通过注入随机故事增强大脑的重复频率01:17:18 终极境界：从熟练、精通到大师级的跨越🌟 精彩内容💡 学习即“防遗忘”疫苗Andrew Huberman 提出一个核心观点：我们不应为了记住而学习，而应为了“对抗遗忘”而学习。大脑每天会丢弃大部分信息，只有通过主动的、甚至感到费劲的干预，才能给神经系统打下“预防针”，将其锁定在回路中。🛠️ 专注力是一种有限预算专注力并非取之不尽。Huberman 解释了腺苷如何限制我们的注意力，并推荐了每天 5-10 分钟的正念冥想或视觉聚焦练习。这些练习本质上是在训练大脑“把飘走的注意力拉回来”的肌肉记忆。🚀 警惕“虚假信心陷阱”研究显示，反复阅读材料的人对考试最有信心，但实际表现最差；而不断测试自己的人虽然感到痛苦且缺乏信心，最终成绩却名列前茅。这是因为反复阅读只增加了“熟悉感”，而测试才真正建立了“回忆能力”。💻 间隙效应（Gap Effect）在学习过程中随机停顿 10 秒，大脑的海马体会以正常速度的 20-30 倍回放刚刚接触的信息。这种“离线重放”机制能让你在不增加学习时长的情况下，获得更多的神经重复次数。❤️ “看、做、教”三部曲顶尖学习者不仅独自钻研，更会主动教给他人。通过将复杂知识简化并输出，学习者能精准发现自己的知识盲区。正如 Huberman 所说：“教一遍”是检验掌握程度的最高标准。🌐 播客信息补充本播客采用原有人声声线进行播客音频制作，也可能会有一些地方听起来怪怪的使用 AI 进行翻译，因此可能会有一些地方不通顺；如果有后续想要听中文版的其他外文播客，也欢迎联系微信：iEvenight
2025-12-231h 24
Huberman LabEffects of Fasting & Time Restricted Eating on Fat Loss & Health _ Huberman Lab EssentialsEffects of Fasting & Time Restricted Eating on Fat Loss & Health _ Huberman Lab Essentials
2025-12-2238 min
Huberman LabControlling Your Dopamine for Motivation, Focus & Satisfaction _ Huberman Lab EssentialsControlling Your Dopamine for Motivation, Focus & Satisfaction _ Huberman Lab Essentials
2025-12-1832 min
Andrew Huberman - Audio BiographyAndrew Huberman: Expanding His Science Empire with Twyla Tharp, Gut Health, and NSDRAndrew Humberman BioSnap a weekly updated Biography.This is Biosnap AI, and Andrew Huberman has spent the past few days doing exactly what has turned him from Stanford neuroscientist into full-blown public figure: dropping tightly packaged science content while quietly expanding his media footprint and commercial ecosystem.The biggest long term biographical note is the continuing rollout of new Huberman Lab programming. On December 8, the Huberman Lab site released Master the Creative Process with legendary choreographer Twyla Tharp, a two and a half hour deep dive into routine, discipline, and creative work. Huberman positions himself not...
2025-12-1303 min
Huberman LabHealthy Eating & Eating Disorders - Anorexia, Bulimia, Binging _ Huberman Lab EssentialsHealthy Eating & Eating Disorders - Anorexia, Bulimia, Binging _ Huberman Lab Essentials
2025-12-1239 min
Huberman LabThe Science of Gratitude & How to Build a Gratitude Practice _ Huberman Lab EssentialsThe Science of Gratitude & How to Build a Gratitude Practice _ Huberman Lab Essentials
2025-12-1034 min
Scott Carney Investigates57. Documenting Andrew Huberman's LiesA few weeks ago Andrew Huberman announced that he had partnered with the sports and eyewear company Roka. Together they’ve put out a specially branded blue-blocking glasses that are designed to help you wind down and get better sleep at night. If that sounds weird to you, you’re not alone. Over the years Huberman, who a professor of neurobiology and ophthalmology, has repeatedly said that that he didn’t believe that blue blocking classes did all that much. Was it possible that a giant financial windfall could have changed his mind on settled science? It’s not totally...
2025-12-0929 min
Huberman LabFood & Supplements for Brain Health & Cognitive Performance _ Huberman Lab EssentialsFood & Supplements for Brain Health & Cognitive Performance _ Huberman Lab Essentials
2025-12-0832 min
Huberman LabTime Perception, Memory & Focus _ Huberman Lab EssentialsTime Perception, Memory & Focus _ Huberman Lab Essentials
2025-12-0630 minAndrew Huberman - Audio BiographyAndrew Huberman: Neuroscience of Social Bonding, Public Speaking & Protocols for SuccessAndrew Humberman BioSnap a weekly updated Biography.Andrew Huberman has been undeniably active these past few days across science communication, media appearances, and business expansion, generating headlines like “Huberman Lab Podcast Dominates Health Charts” and “Stanford Professor Andrew Huberman Unpacks Social Bonding Neuroscience.” On November 20th, Huberman released an Essentials episode dedicated to the science of building strong social bonds with family, friends, and romantic partners. This podcast, which quickly amassed tens of thousands of views on YouTube, synthesized neuroscientific findings about attachment, loneliness, oxytocin, and dopamine, while he offered listeners practical action steps for deeper connection and resilien...
2025-11-2404 min
Huberman LabLIVE EVENT Q&A_ Dr. Andrew Huberman at the ICC Sydney TheatreLIVE EVENT Q&A_ Dr. Andrew Huberman at the ICC Sydney Theatre
2025-11-2251 min
Huberman LabDr. Matt Walker_ Improve Sleep to Boost Mood & Emotional Regulation _ Huberman Lab Guest SeriesDr. Matt Walker_ Improve Sleep to Boost Mood & Emotional Regulation _ Huberman Lab Guest Series
2025-11-202h 15Andrew Huberman - Audio BiographyHuberman's Empire: Redefining Male Wellness and Peak PerformanceAndrew Humberman BioSnap a weekly updated Biography.Andrew Huberman remains at the center of the wellness and neuroscience conversation, making headlines this week as the New York Times-dubbed “Goop for men,” continuing to shape the global obsession with performance and longevity. EL PAÍS reports that Huberman’s multi-million follower empire is defining a new class of “Huberman husbands,” men drawn to biohacking and daily optimization, further legitimizing the male wellness phenomenon. Critics and sociologists highlight his tangible influence on shifting cultural attitudes toward men’s health but also caution against the repackaging of diet culture for new audiences.
2025-11-1803 minAndrew Huberman - Audio BiographyAndrew Huberman: The Neuroscience of Breathing for Peak Mental & Physical PerformanceAndrew Humberman BioSnap a weekly updated Biography.Andrew Huberman has remained at the forefront of both neuroscience discourse and the booming male wellness industry in recent days, pushing headlines and stirring conversation well beyond academic circles. El País highlights how Huberman’s persona and advice have become emblematic of the so-called 'Huberman husbands' phenomenon, positioning him as the most famous influencer within the “bro science” movement and dubbing him the “Goop for men.” The profile underscores Huberman’s knack for blending hard science with Silicon Valley-style self-optimization, from daily light exposure rituals to cold plunges, all delivered via his massi...
2025-11-1502 minHuberman LabDr. Matt Walker_ The Science of Dreams, Nightmares & Lucid Dreaming _ Huberman Lab Guest SeriesDr. Matt Walker_ The Science of Dreams, Nightmares & Lucid Dreaming _ Huberman Lab Guest Series
2025-11-122h 33Andrew Huberman - Audio BiographyAndrew Huberman's Health Hacks: Lymphatic Detox, Gratitude, and Jump Rope for LongevityAndrew Humberman BioSnap a weekly updated Biography.Andrew Huberman has been remarkably active over the past week with a series of high-profile contributions across science, wellness, and media. According to the latest Jump Rope Digest from Elite Jumps, Dr. Huberman has sparked a new fitness mini-trend by advocating for adults to start skipping rope again, discussing neurobiological benefits for coordination and longevity. This has generated a flurry of fitness influencer activity on Instagram and TikTok referencing Huberman's advice, quickly turning his suggestions into one of October’s most shared wellness tips.In podcasting news, Huberman just dr...
2025-10-2803 minAndrew Huberman - Audio BiographyAndrew Huberman: Atlanta Bound, Overcoming Resistance, & The Science of VisionAndrew Humberman BioSnap a weekly updated Biography.Andrew Huberman has had a characteristically action-packed few days in the media and public eye. The biggest headline is his upcoming live public appearance in Atlanta on October 22 at The Eastern, which has generated considerable anticipation, with tickets selling out swiftly according to listings on SeatGeek. This event is part of his ongoing national speaking tour, which continues to draw national attention for blending cutting-edge neuroscience with actionable health advice.Just days before the Atlanta event, Huberman released two major Huberman Lab podcast episodes that hit trending charts. The...
2025-10-2103 min
Huberman LabLIVE EVENT Q&A_ Dr. Andrew Huberman at the Brisbane Convention & Exhibition CentreLIVE EVENT Q&A_ Dr. Andrew Huberman at the Brisbane Convention & Exhibition Centre
2025-10-1953 min
After SkoolHow to Quickly Improve Focus - Andrew Huberman | After SkoolHow to Quickly Improve Focus - Andrew Huberman
Andrew Huberman, Ph.D., is a neuroscientist and tenured Professor in the Department of Neurobiology at the Stanford University School of Medicine. He has made numerous significant contributions to the fields of brain development, brain function and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills and cognitive functioning.Huberman is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award in 2017, given to the scientist making the most significant discoveries in the study of vision. His lab’s most re...
2025-10-0625 minAndrew Huberman - Audio BiographyHuberman's Health Hacks: Drinking Debate, Hormone Optimization, and Libido ScienceAndrew Humberman BioSnap a weekly updated Biography.Andrew Huberman has had a notably impactful week, marked by the release of a new Huberman Lab Essentials episode that’s already generating buzz both inside the scientific community and on social platforms according to his official Threads account. The September 18 episode tackled the highly charged debate over moderate drinking and its effects on health, fueling headlines and significant discussion across wellness media. As reported on Stanford’s own news site, these Essentials episodes aim to distill actionable science for public use—a mission that continues to expand his influence as scienc...
2025-09-2303 min
Huberman LabUnderstanding & Conquering Depression _ Huberman Lab EssentialsUnderstanding & Conquering Depression _ Huberman Lab Essentials
2025-09-2135 min
After SkoolThe Optimal Morning Routine - Andrew Huberman | After SkoolThe Optimal Morning Routine - Andrew Huberman
Andrew Huberman, Ph.D., is a neuroscientist and tenured Professor in the Department of Neurobiology at the Stanford University School of Medicine. He has made numerous significant contributions to the fields of brain development, brain function and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills and cognitive functioning.Huberman is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award in 2017, given to the scientist making the most significant discoveries in the study of vision. His lab’s most recent wo...
2025-09-2020 minAndrew Huberman - Audio BiographyHuberman Flips the Script: Compassion Over Stigma in Addiction RecoveryAndrew Humberman BioSnap a weekly updated Biography.Andrew Huberman has kept busy and visible over the past few days, making substantial contributions both in the scientific and broader social arenas. Most notably, he presided over the release of a new Huberman Lab episode on September 15 titled How to Expand Your Consciousness with Dr. Christof Koch. The episode, available on the official Huberman Lab website, explores cutting-edge neuroscience and consciousness research, adding another high-impact conversation to his long-running, number-one ranked health podcast. These releases continue to shape online conversations about brain science and self-improvement, with robust engagement in the...
2025-09-2003 min
After SkoolHow Feedback Affects Performance - Andrew Huberman - Growth Mindset | After SkoolHow Feedback Affects Performance - Andrew Huberman - Growth Mindset
Andrew Huberman, Ph.D., is a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. He has made numerous significant contributions to the fields of brain development, brain function and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills and cognitive functioning.Huberman is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award in 2017, given to the scientist making the most significant discoveries in the...
2025-09-1122 minHuberman LabHow to Control Your Sense of Pain & Pleasure Huberman Lab EssentialsHow to Control Your Sense of Pain & Pleasure Huberman Lab Essentials
2025-09-0732 minAndrew Huberman - Audio BiographyBreathe Away Stress in Minutes: Huberman's Science-Backed Sigh HackAndrew Humberman BioSnap a weekly updated Biography.Andrew Huberman has been highly visible across major media, social networks, and podcasting in the past week. The biggest headline has centered on his advocacy for a rapid stress reduction technique called the "physiological sigh," with major health outlets including Times of India and Times Now reporting on his claim that this particular breathing pattern—a double nasal inhale followed by a long, slow mouth exhale—calms the body more quickly than traditional mindfulness strategies. Both stories highlight recent Stanford Medicine research, co-led by Huberman and Dr. David Spiegel, showing that this...
2025-09-0603 minAndrew Huberman - Audio BiographyAndrew Huberman: Longevity Summit, Viral Breathing Hack, and the Neuroscience of Living BetterAndrew Humberman BioSnap a weekly updated Biography.Andrew Huberman has maintained his role at the center of neuroscience and longevity conversations these past few days, with several noteworthy appearances and developments drawing industry and public attention. Most significant is his upcoming participation in the Vibrant Longevity Summit 2025, a by-application-only event set for late September at the Omni Barton Creek Resort in Austin, Texas. The summit is described by Newswire and AccessNewswire as a gathering of global leaders shaping the future of longevity clinics, with Dr. Huberman joined by heavyweights like Dr. Peter Attia and Dr. Rhonda Patrick. The...
2025-09-0303 minAndrew Huberman - Audio BiographyAndrew Huberman: 3 Veggies for Better Sleep, Alex Honnold Interview, and NSDR Nap AlternativeAndrew Humberman BioSnap a weekly updated Biography.Andrew Huberman has commanded attention this week with a flurry of media hits, new science releases, and buzzworthy public invitations. Just yesterday, Huberman’s advice trended on multiple health news verticals and social streams with the release of his new rapid-uptake video dissecting how three simple vegetables can reduce nighttime urination and improve sleep quality, a topic that immediately sparked wider commentary given the ever-evolving mainstream interest in sleep optimization according to YouTube. Meanwhile, Huberman’s ongoing exploration of neuroscience and self-improvement continues through his flagship Huberman Lab podcast, which just drop...
2025-09-0203 minHuberman LabTools for Managing Stress & Anxiety _ Huberman Lab EssentialsTools for Managing Stress & Anxiety _ Huberman Lab Essentials
2025-09-0132 minAndrew Huberman - Audio BiographyHuberman's Week: Belief, Fasting, and Stress Relief SecretsAndrew Humberman BioSnap a weekly updated Biography.Andrew Huberman has been especially active and visible over the past week with developments spanning science advocacy, public speaking, and media attention. He recently appeared on HBO’s “Overtime with Bill Maher” alongside Frank Bruni and Christopher Rufo, engaging in a lively debate on issues ranging from free speech to modern culture—a segment that generated strong buzz among both neuroscience followers and general viewers, with PBS News Weekend and CBS Evening News recapping highlights. On the business front, Huberman continues to expand his podcast’s reach, with “Huberman Lab” dropping two major epis...
2025-08-3003 minHuberman LabControl Pain & Heal Faster With Your Brain Huberman Lab EssentialsControl Pain & Heal Faster With Your Brain Huberman Lab Essentia
2025-08-2436 minHuberman LabHow to Use Curiosity & Focus to Create a Joyful & Meaningful Life _ Dr. Bernardo HubermanHow to Use Curiosity & Focus to Create a Joyful & Meaningful Life _ Dr. Bernardo Huberman
2025-08-183h 16Huberman LabHow to Learn Faster by Using Failures, Movement & Balance Huberman Lab EssentialsHow to Learn Faster by Using Failures, Movement & Balance Huberman Lab Essentials
2025-08-1233 minAndrew Huberman - Audio BiographyHuberman Lab: Neuroplasticity, Protocols Book, and Expanding Influence | Biosnap AI ReportAndrew Humberman BioSnap a weekly updated Biography.This is Biosnap AI. In the past few days, the most concrete development is professional: the Huberman Lab site lists a new Monday release, How to Rewire Your Brain & Learn Faster with Dr. Michael…, signaling Andrew Huberman’s continued weekly publishing cadence and emphasis on neuroplasticity protocols that could shape his public canon long term, according to Huberman Lab. Separately, the site is now prominently marketing his forthcoming book Protocols as an essential guide to brain, mood, energy and performance tools, which points to an ongoing business push beyond the podcast, per...
2025-08-1202 minAndrew Huberman - Audio BiographyHuberman's Hype: Cool Protocols, Hot Takes, and Sizzling SpeculationAndrew Humberman BioSnap a weekly updated Biography.Andrew Huberman has remained at the forefront of neuroscience in the public eye this week, consistently capturing attention with both substance and style. Just days ago on August 7th, his top-rated Huberman Lab podcast released a highly anticipated episode featuring Dr. Craig Heller, the Stanford biologist renowned for his research on targeted cooling and athletic performance. The episode Essentials Increase Strength and Endurance with Cooling Protocols quickly amassed downloads and social chatter as it broke down cutting-edge protocols for core body temperature regulation, solidifying Huberman’s role as the go-to for sc...
2025-08-0903 minHuberman LabHow to Defeat Jet Lag, Shift Work & Sleeplessness Huberman Lab EssentialsHow to Defeat Jet Lag, Shift Work & Sleeplessness Huberman Lab Essentials
2025-08-0826 minHuberman LabOptimize Your Learning & Creativity With Science-Based Tools Huberman Lab EssentialsOptimize Your Learning & Creativity With Science-Based Tools Huberman Lab Essentials
2025-08-0630 minAndrew Huberman - Audio BiographyHuberman's Influence: From Neuroscience to Public Safety and BeyondAndrew Humberman BioSnap a weekly updated Biography.Andrew Huberman has been everywhere the past few days from his signature podcast, to a brush with controversy on social media, to a notable mention in top health journalism. On August 1, an Instagram reel exploded in engagement after Huberman himself recorded what he described as people lighting fires in downtown Los Angeles, offering his platform to draw attention to public safety concerns. That video was promptly shared by multiple accounts, sparking conversation around civic engagement and the responsibilities of influencers. At nearly the same time, the Instagram business community was abuzz...
2025-08-0503 minHuberman LabHow to Optimize Testosterone & Estrogen Huberman Lab EssentialsHow to Optimize Testosterone & Estrogen Huberman Lab Essentials
2025-08-0432 minHuberman LabThe Science & Practice of Perfecting Your Sleep Huberman Lab Essentialshe Science & Practice of Perfecting Your Sleep Huberman Lab Essentials
2025-07-2935 minHuberman LabHow to Control Hunger, Eating & Satiety Huberman Lab EssentialsHow to Control Hunger, Eating & Satiety Huberman Lab Essentials
2025-07-2734 min
CONTENT CENTRIC le podcast où nous explorons les stratégies, les formats et les créateurs de contenuCONTENT CENTRIC #9 : Plongez au cœur de l'Esport et du Brand Content avec Bertrand Amar et Nicolas HubermanBienvenue sur Content Centric, le podcast où nous explorons les stratégies, les formats et les créateurs de contenu qui façonnent la communication de marque aujourd'hui. Dans ce nouvel épisode captivant, Nicolas Huberman a le privilège de recevoir Bertrand Amar, figure incontournable de l'esport en France et directeur des activités esport du groupe Webedia.Dans les médias depuis plus de 30 ans, Bertrand Amar partage sa vision unique sur l'évolution de la création de contenu, des premières consoles Atari aux radios libre...
2025-07-2441 minHuberman LabHow to Control Your Metabolism by Thyroid & Growth Hormone Huberman Lab Essentialsow to Control Your Metabolism by Thyroid & Growth Hormone Huberman Lab Essentials
2025-07-2331 minHuberman LabThe Science of Emotions & Relationships Huberman Lab EssentialsThe Science of Emotions & Relationships Huberman Lab Essentials
2025-07-1537 min