Using Science to Optimize Sleep, Learning & Metabolism
“Office Hours” — In this episode, I answer your most commonly asked questions about science-supported tools for accessing more alertness, better learning, and quality sleep. I also cover when to exercise, time meals, and how to systematically vary your temperature to achieve specific effects on your nervous system. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Timestamps 00:00:00 Introduction 00:00:31 Sponsors: AG1 & LMNT 00:05:50 Moonlight & Fire 09:25:00 Red Light: Good & Bad 00:15:45 Why Blue-Blockers Are Unscientific 00:19:20 Eyeglasses, Contact Lenses & Windows 00:22:05 Adding Up Your Lights 00:24:30 “Netflix Inoculation” With Light 00:25:25 How The Planet Controls Your Energy 00:27:00 A Season For Breeding (?) 00:31:15 Melatonin / Serotonin 00:33:50 Epinephrine vs Adrenaline: Same? Different? 00:35:00 Exercise & Your Sleep 00:40:30 Neuroplasticity & Food/Chemicals/NSDR 00:44:10 Using Sound & Smell To Learn Faster 00:46:45 Dream Meaning & Remembering 00:48:15 Waking Up Paralyzed 00:49:40 Nap/Focus Ratios For Accelerated Learning 00:52:45 Hypnotizing Yourself 00:54:05 Smart Drugs 01:01:10 Magnesium: Yay, Nay, or Meh? 01:02:10 How Apigenin Works 01:04:30 Serotonin: Slippery Slope 01:05:35 The Frog Experiment 01:08:35 Temperature 01:10:30 Morning Chills 01:28:00 Eating For Heating 01:30:30 Vagal Pathways For Gut-Brain Dialogue 01:31:50 Sex Differences 01:33:50 Self Experimentation Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
18 Tammi 20211h 41min
Master Your Sleep & Be More Alert When Awake
Today's episode provides a host of information on what makes us sleepy, sleep soundly, and feel awake and alert. It covers a broad range of tools for anyone wishing to improve their sleep and wakeful state. The science and logic for each tool are described. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Timestamps 00:00:00 Introduction 00:01:23 Sponsors: AG1, LMNT, Waking Up 00:06:54 What Is Sleep Really For? 00:09:33 Sleep Hunger 00:11:09 Caffeine: Devil & Angel 00:15:34 Timing Your Sleep Properly 00:17:30 Release Your Hormones (At The Right Times) 00:18:45 (Pineal) Melatonin Warning 00:24:30 Strange Vision Is Good Vision 00:32:50 Blue Light Is Great! 00:37:00 The Real Problem With Smartphones 00:38:30 Blind / Low Vision People 00:39:45 Using Exercise & Food To Set Your Clock 00:42:00 The Power of Sunset 00:45:43 The Healthy Holes In Your Skull 00:48:15 Bad Light 00:51:11 Light Location 00:53:00 Fire / Candlelight 00:54:00 When To Eat 00:54:40 How To Wake Up Earlier 01:08:00 Using The Body To Control The Mind 01:10:00 Drugs & Supplements 01:18:00 Sleep Walking 01:20:00 Office Hours Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
11 Tammi 20211h 21min
How Your Brain Works & Changes
Today’s episode provides an introduction to how the nervous system works to create sensations, perceptions, emotions, thoughts and behaviors, as well as how we can change our nervous system—a phenomenon known as neuroplasticity. The information sets the stage for all Huberman Lab podcast episodes that follow by covering neurons, synapses, brain chemicals and the rhythms that control our ability to focus, learn and sleep… and more. Thank you for your interest in science. We'll see you next week! Read the full show notes for this episode at hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Timestamps 00:00:00 Introduction 00:02:25 Sponsors: AG1 & LMNT 00:07:57 What is the Nervous System 00:07:25 Deja Vu 00:08:09 How War, Guns & Soap Shaped Our Understanding of the Brain 00:10:47 Jennifer Aniston Neurons 00:11:58 Sensations 00:13:30 Magnetic Sensing & Mating 00:14:51 Perceptions & The Spotlight of Attention 00:16:33 Multi-Tasking Is Real 00:17:45 Bottom-Up vs. Top-Down Control of Behavior 00:18:38 Focusing the Mind 00:21:47 Antidepressants 00:25:01 Thoughts & Thought Control 00:25:56 Actions 00:30:40 How We Control Our Impulses 00:33:44 Neuroplasticity: The Holy Grail of Neuroscience 00:38:34 The Portal to Neuroplasticity 00:43:53 Accelerating Learning in Sleep 00:47:29 The Pillar of Plasticity 00:52:22 Leveraging Ultradian Cycles & Self Experimentation 00:57:17 Summary 00:58:03 Zero-Cost Support, Feedback, Reviews Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
4 Tammi 20211h 1min
Welcome to the Huberman Lab Podcast
Welcome to the Huberman Lab podcast, a new podcast from Dr. Andrew Huberman. The podcast can also be found on YouTube. Learn more about your ad choices. Visit megaphone.fm/adchoices
21 Joulu 20204min
