Scientifically proven better sleep and less stress Andrew Huberman, PhD + Joe De Sena
The Hard Way With Joe De Sena
Spartan Races
4.8 • 874 Ratings
🗓️ 26 May 2020
⏱️ 57 minutes
🧾️ Download transcript
Summary
Andrew Huberman, PhD runs a neurobiology lab at Stanford University and talks today with Joe De Sena about the brain science behind many of our moods and behaviors. How can you trigger the chemical releases, naturally with behaviors, that will help you sleep better, control stress, and achieve more? It turns out napping is great for memory, recovery, and health, that a simple breathing technique can immediately reduce stress, and dopamine can help you achieve your goals. Dive into what your brain chemicals are actually doing and how to control your internal reward mechanisms. This episode is full of invaluable tips!
LESSONS
- Biology is a process not an event
- Rest is what rewires your brain
- Napping makes you better
- Slow wave sleep = deep recovery
- Nervous system instructs the immune system
- Behavior, diet + supplementation are key
- Get sun in your eyes in the morning
- Avoid bright lights at night
- Exercise early in the day
- Learn what works best for you
- understand internal reward mechanisms
- Learn how to toggle internal switches
- Gratitude is a power tool of effort
- Laughter is powerful medicine
- View the horizon once a day
This episode is brought to you by Honey Stinger. Visit Honeystinger.com and use code: HSSPARTAN2020 to save 30% off.
LINKS
Instagram: @hubermanlab
TIME STAMPS
0:00 Sefra + Joe social distance intro this episode
1:15 HONEYSTINGER.COM intro
2:30 Neuroscience of napping
3:30 changing your brain & 3 types of rest
5:00 Slow wave sleep + deep recovery
6:00 Carwash for the brain
7:20 How to sleep better
8:20 Behvaior diet + supllemnation
9:20 Setting biological timers
11:40 why to avoid bright lights at night
14:30 benefits of evening light
16:20 patterns of 24 hour cycles
17:20 how diet effects sleep
19:20 Is melatonin good?
23:20 Fasting + it effects on sleep
24:45 Yoga nidra + respiration patterns
26:30 HONEYSTINGER.COM break
30:30 Working with military communities
34:00 Neural burn rate + neuro-chemicals
36:30 internal reward mechanisms
38:40 The how.
40:45 Gratitude vs. compliancy
43:30 Dopamine Reward Prediction error
47:15 Stress mitigation + horizon viewing
48:30 Optical flow
50:00 De-stress breaths
51:15 Joe + Sefra debrief about neural lessons learned
56:45 HONEYSTINGER.COM close
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CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena & Sefra Alexandra. Johnny Waite & Colonel Nye are currently social distancing.
Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty
© 2020 Spartan
Transcript
Click on a timestamp to play from that location
| 0:00.0 | Well that's true. I mean you don't want to overload your system with anything, food or thoughts, you know, before sleep. |
| 0:09.4 | I do think that sleep and light are, you know, and I think of think of it was almost one and the same are the foundational |
| 0:16.8 | elements of all our our health. |
| 0:19.5 | Spartans! Welcome to Spartan Up Podcast. We are your accountability, rip you off the couch, kick you in the |
| 0:25.0 | partners. I'm Joe Descenta, CEO and founder of Spartan. I've got Sefra. |
| 0:30.0 | Blessings. The seed huntress to my right? We don't have have Dr. Johnny we don't have Colonel Nye because they are on lockdown in an undisclosed location for the pandemic |
| 0:39.5 | let me tell you about this guy Andrew Uberman I interviewed today. |
| 0:43.2 | You are going to love this guy. I mean if you're having trouble sleeping, |
| 0:46.6 | if you're having trouble organizing your life around a schedule, |
| 0:50.6 | if you need stress relief, this guy gave me tips. |
| 0:55.0 | Sefra, you're going to be, I mean, it's unbelievable. |
| 0:57.0 | I know, it's unbelievable. |
| 0:58.0 | And he's saying stuff we haven't heard before. |
| 1:00.0 | And I've been to a lot of biohacking conferences. |
| 1:03.0 | I'm good friends as you know with Tim Ferris, |
| 1:05.0 | who was the original biohacker, right? |
| 1:08.0 | Dave Asbury, I'm telling you this guy is unbelievable. |
| 1:11.0 | I might move to California just to go hang out with him. |
| 1:14.1 | This episode of Spartan Up is brought to you by Honeystinger, made with organic honey |
| 1:18.1 | and delicious ingredients. Use the code H.S. Spartan 2020 at honeystinger.com to save 30% off. Here we are, we are, we're supporting a podcast, Andrew Huberman, Stanford Professor of |
| 1:39.6 | Neuroscience. |
| 1:40.6 | Did I get that right? |
... |
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