Your Body’s Operating Manual: Andrew Huberman on the Mind-Body Connection

Even though our experiences are shaped by unconscious patterns and bodily sensations, we have the agency to actively transform them simply by staying present and aware. Dr. Heather Berlin and Dr. Christof Koch sit down with Stanford neuroscientist and “Huberman Lab” host Andrew Huberman to explore the science of how your brain and body talk to each other, and how you can use that conversation to your advantage. Huberman shares his evidence-based solutions for optimizing brain function, mood, energy, and physical performance in order to learn new skills and behaviors that can transform your life. Huberman’s exploration of the brain-body connection speaks to a central idea of the Perception Box, a framework developed by Elizabeth R. Koch for understanding the forces within us that shape how we see ourselves, relate to others, and move through the world.

Andrew Huberman is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine and host of the “Huberman Lab” podcast. His newest book, Protocols: An Operating Manual for the Human Body publishes in September 2026 and culminates years of research, lab work, and conversations with scientists.

Dr. Heather Berlin is a neuroscientist, clinical psychologist, and Professor of Psychiatry and Neuroscience at the Icahn School of Medicine at Mount Sinai in New York City.

Dr. Christof Koch is Chief Scientist for the Tiny Blue Dot Foundation and the current Meritorious Investigator and former President of the Allen Institute for Brain Science.

Join us for new episodes of Science of Perception Box every Thursday. Follow the show on YouTube, Spotify, Apple Podcasts, Amazon Music, or wherever you get your podcasts.

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Chapters: 

00:00 Opening

06:33 Yoga Nidra and Tactical Breathing

09:25 What Helps Addiction

14:18 Physiological Sigh 

17:37 Naming Shapes Adoption

23:05 Alcohol Health Consensus

26:20 Gut Microbiome and Nutrition

27:42 Sex and Wellbeing

30:56 Sleep, Aging and Melatonin

32:42 Protocols Book Overview

35:18 Letting Go and Faith

37:56 Psychedelics 

39:44 Perception Box Questions