Using Science to Optimize Sleep, Learning & Metabolism

Huberman Lab

Scicomm Media

Life Sciences, Health & Fitness, Science

4.8 • 30.3K Ratings

🗓️ 18 January 2021

⏱️ 105 minutes

🔗️ Recording | iTunes | RSS

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Summary

“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

Transcript

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0:00.0	Welcome to the Uberman Lab podcast where we discuss science and science-based tools for everyday life.
0:09.0	I'm Andrew Uberman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
0:15.0	This podcast is separate from my teaching and research roles at Stanford.
0:19.0	It is, however, part of my desire and effort to bring zero cost to consumer information about science and science-related tools to the general public.
0:27.0	Along those lines, I want to thank the sponsors of today's podcast.
0:31.0	Our first sponsor is Athletic Greens. Athletic Greens is an all-in-one vitamin mineral probiotic drink.
0:37.0	I've been taking Athletic Greens since 2012, so I'm delighted that they're sponsoring the podcast.
0:42.0	The reason I started taking Athletic Greens and the reason I still take Athletic Greens once or twice a day is that it helps me cover all of my basic nutritional needs.
0:49.0	It makes up for any deficiencies that I might have.
0:52.0	In addition, it has probiotics, which are vital for microbiome health.
0:57.0	I've done a couple of episodes now on the so-called gut microbiome and the ways in which the microbiome interacts with your immune system, with your brain to regulate mood, and essentially with every biological system relevant to health throughout your brain and body.
1:11.0	With Athletic Greens, I get the vitamins I need, the minerals I need, and the probiotics to support my microbiome.
1:17.0	If you'd like to try Athletic Greens, you can go to AthleticGreens.com slash Huberman and claim a special offer.
1:22.0	They'll give you five free travel packs plus a year supply of vitamin D3K2.
1:27.0	There are a ton of data now showing that vitamin D3 is essential for various aspects of our brain and body health, even if we're getting a lot of sunshine.
1:35.0	Many of us are still deficient in vitamin D3.
1:38.0	And K2 is also important because it regulates things like cardiovascular function, calcium in the body, and so on.
1:43.0	Again, go to AthleticGreens.com slash Huberman to claim the special offer of the five free travel packs and the year supply of vitamin D3K2.
1:51.0	Today's episode is also brought to us by Inside Tracker.
1:54.0	Inside Tracker is a personalized nutrition platform that analyzes data from your blood and DNA to help you better understand your body and help you reach your health goals.
2:03.0	I am a big fan of getting regular blood work done, and I've been trying to do it as much as I can afford for years.
2:09.0	The reason is that many of the factors that impact our immediate and long-term health can only be discovered from a quality blood test.
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