AMA #2: Improve Sleep, Reduce Sugar Cravings, Optimal Protein Intake, Stretching Frequency & More

Huberman Lab

Scicomm Media

Science, Health & Fitness, Life Sciences

4.8 • 26.2K Ratings

🗓️ 8 December 2022

⏱️ 31 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Welcome to a sneak peek of the second Ask Me Anything (AMA) episode, part of Huberman Lab Premium. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium Timestamps (00:00:00) Introduction (00:00:54) Are there any science-backed protocols to increase deep sleep? (00:28:11) Huberman Lab Premium In the full 1.5 hour AMA episode, we discuss: What is your studying routine? What's the ideal amount of protein intake? Any tips to eliminate sugar cravings? What can we do when we wake up early in the morning before the sun is up and can’t benefit from direct sunlight exposure? Is it better to do shorter bouts of dynamic stretching more frequently throughout the day or longer bouts but multiple times per week? Social & Website Instagram: https://www.instagram.com/hubermanlab Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://hubermanlab.com Newsletter: https://hubermanlab.com/neural-network The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Title Card Photo Credit: Mike Blabac

Transcript

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0:00.0	Welcome to the Huberman Lab Podcast, where we discuss science and science-based tools for everyday life.
0:08.6	I'm Andrew Huberman and I'm a professor of neurobiology and
0:12.0	Ophthalmology at Stanford School of Medicine. Today is an Ask Me Anything or AMA episode, which is part of our premium subscriber content.
0:20.3	Our premium channel was launched in order to raise support for the standard Huberman Lab Podcast channel
0:25.2	which still comes out once a week every Monday and of course is zero cost to consumer. The premium channel is also designed to support
0:33.0	exciting research being done at major universities like Stanford and elsewhere
0:36.8	research that's done on humans that should lead to protocols for mental health physical health and performance in the near future.
0:43.8	If you'd like to check out the premium channel subscription model, you can go to HubermanLab.com slash premium and there you can subscribe for
0:50.5	$10 a month or $100 a year. We also have a lifetime subscriber option.
0:54.3	For those of you that are already Huberman Lab Podcast premium subscribers and you're watching and or hearing this,
0:59.7	please go to HubermanLab.com slash premium and download the premium podcast feed.
1:05.0	And for those of you that are not already Huberman Lab premium podcast subscribers,
1:09.0	you will be able to hear the first 15 minutes or so of this episode and hopefully that will allow you to discern whether or not
1:14.5	you would like to become a premium subscriber. Without further ado, let's get to answering your questions.
1:19.6	And as always, I will strive to be as accurate as possible, as thorough as possible and yet as concise as possible.
1:27.1	The first question is about how to improve sleep. In particular, how to improve deep sleep.
1:32.3	That is sometimes called slow wave sleep. This was a question that was asked by Jack Pritchard and they got a lot of upvotes.
1:39.0	Now, we've done multiple full length episodes of the HubermanLab podcast on sleep and tools to improve sleep,
1:44.8	including the master your sleep episode and perfect your sleep episode, as well as a toolkit that is available completely zero cost at HubermanLab.com.
1:54.0	It's a downloadable PDF that lists out the behavioral tools and other tools that you can implement to improve your sleep.
2:00.6	Now, Jack's question is specifically about how to improve deep sleep. He asks, I have a sleep analyzer and I typically observe that I get a lot of REM sleep.
2:09.5	That is rapid eye movement sleep. For him, he says it's 30% of his total sleep is rapid eye movement sleep.
	...

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