Essentials: Science of Building Strong Social Bonds with Family, Friends & Romantic Partners

2025-11-20

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In this Huberman Lab Essentials episode, I discuss the science of social connection and how we form meaningful bonds with others. I explore the neural basis for "social homeostasis"—our drive for a certain amount of social interaction—which explains why we feel lonely, seek connection and how we navigate social hierarchies. I also explain how the brain and neurochemicals, such as oxytocin and dopamine, shape our relationships from infancy through adulthood and underlie traits like introversion and extroversion. The episode also offers pra...

In this Huberman Lab Essentials episode, I discuss the science of social connection and how we form meaningful bonds with others.

I explore the neural basis for "social homeostasis"—our drive for a certain amount of social interaction—which explains why we feel lonely, seek connection and how we navigate social hierarchies. I also explain how the brain and neurochemicals, such as oxytocin and dopamine, shape our relationships from infancy through adulthood and underlie traits like introversion and extroversion. The episode also offers practical insights into forming deeper connections and how shared experiences with others enhance social bonding.

Read the episode show notes at hubermanlab.com.

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Timestamps

0:00 Social Connection

1:10 Social Bonds, Social Isolation & Stress Hormones

3:09 Sponsor: LMNT

4:42 Brain & Social Homeostasis; Social Hierarchies & Flexibility

9:14 Dopamine & Pro-Social Behaviors; Chronic Social Isolation & Introversion

11:04 Introverts vs Extroverts, Dopamine & Social Homeostasis; Context