Essentials: Understanding & Controlling Aggression

May 14, 2026 Episode Page ↗
Overview

This Huberman Lab Essentials episode details the neural circuits and biological factors of aggression, including the roles of hormones (estrogen from testosterone), genes, and environmental cues like day length. Dr. Huberman provides science-based tools to modulate aggression, such as sunlight, heat therapy, and specific supplements.

At a Glance
4 Insights
37m 42s Duration

Deep Dive Analysis

4 Actionable Insights

1. Prioritize Daily Sunlight Exposure

View sunlight early in the day and as much as safely possible throughout the day. This helps reduce cortisol levels, which in turn decreases the predisposition for aggression, especially during shorter days when cortisol tends to be higher.

2. Use Sauna or Hot Baths

Engage in heat therapy, such as a 20-minute sauna session at 80-100 degrees Celsius or hot baths. This practice is beneficial for reducing cortisol, thereby helping to lower aggressive tendencies.

3. Cautious Ashwagandha Supplementation

Consider supplementing with Ashwagandha to potently decrease cortisol and reduce irritability and aggressive tendencies. Consult a doctor and limit chronic use to about two weeks on, followed by a two-week break, to avoid potential hormonal disruptions.

4. Acetyl L-Carnitine for ADHD Aggression

For individuals, particularly children, with ADHD who experience aggressive behavior, consider Acetyl L-Carnitine supplementation. Studies indicate it can significantly reduce aggression, impulsivity, and improve self-regulation in this population.