Episode
#521: Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind
2:41:50
Published: Wed Jul 07 2021
Description
Brought to you by Athletic Greens all-in-one nutritional supplement, Theragun percussive muscle therapy devices, and Helix Sleep premium mattresses. More on all three below.Andrew Huberman, PhD (@hubermanlab), is a neuroscientist and tenured professor in the Department of Neurobiology at Stanford University’s School of Medicine. He has made numerous important contributions to the fields of brain development, brain function, and neural plasticity. Andrew is a McKnight Foundation and Pew Foundation fellow and recipient of the 2017 Cogan Award for his discoveries in the study of vision. Work from the Huberman Laboratory at Stanford Medicine has been consistently published in top journals including Nature, Science, and Cell.Andrew is host of the Huberman Lab podcast, which he launched in January of this year. The show aims to help viewers and listeners improve their health with science and science-based tools. New episodes air every Monday on YouTube and all podcast platforms. Please enjoy!This episode is brought to you by Helix Sleep! Helix was selected as the #1 overall mattress of 2020 by GQ magazine, Wired, Apartment Therapy, and many others. With Helix, there’s a specific mattress to meet each and every body’s unique comfort needs. Just take their quiz—only two minutes to complete—that matches your body type and sleep preferences to the perfect mattress for you. They have a 10-year warranty, and you get to try it out for a hundred nights, risk free. They’ll even pick it up from you if you don’t love it. And now, to my dear listeners, Helix is offering up to 200 dollars off all mattress orders plus two free pillows at HelixSleep.com/Tim.*This episode is also brought to you by Theragun! Theragun is my go-to solution for recovery and restoration. It’s a famous, handheld percussive therapy device that releases your deepest muscle tension. I own two Theraguns, and my girlfriend and I use them every day after workouts and before bed. The all-new Gen 4 Theragun is easy to use and has a proprietary brushless motor that’s surprisingly quiet—about as quiet as an electric toothbrush.Go to Theragun.com/Tim right now and get your Gen 4 Theragun today, starting at only $199.*This episode is also brought to you by Athletic Greens. I get asked all the time, “If you could only use one supplement, what would it be?” My answer is usually Athletic Greens, my all-in-one nutritional insurance. I recommended it in The 4-Hour Body in 2010 and did not get paid to do so. I do my best with nutrient-dense meals, of course, but AG further covers my bases with vitamins, minerals, and whole-food-sourced micronutrients that support gut health and the immune system. Right now, Athletic Greens is offering you their Vitamin D Liquid Formula free with your first subscription purchase—a vital nutrient for a strong immune system and strong bones. Visit AthleticGreens.com/Tim to claim this special offer today and receive the free Vitamin D Liquid Formula (and five free travel packs) with your first subscription purchase! That’s up to a one-year supply of Vitamin D as added value when you try their delicious and comprehensive all-in-one daily greens product.*If you enjoy the podcast, would you please consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it really makes a difference in helping to convince hard-to-get guests. I also love reading the reviews!For show notes and past guests, please visit tim.blog/podcast.Sign up for Tim’s email newsletter (“5-Bullet Friday”) at tim.blog/friday.For transcripts of episodes, go to tim.blog/transcripts.Discover Tim’s books: tim.blog/books.Follow Tim:Twitter: twitter.com/tferriss Instagram: instagram.com/timferrissFacebook: facebook.com/timferriss YouTube: youtube.com/timferrissPast guests on The Tim Ferriss Show include Jerry Seinfeld, Hugh Jackman, Dr. Jane Goodall, LeBron James, Kevin Hart, Doris Kearns Goodwin, Jamie Foxx, Matthew McConaughey, Esther Perel, Elizabeth Gilbert, Terry Crews, Sia, Yuval Noah Harari, Malcolm Gladwell, Madeleine Albright, Cheryl Strayed, Jim Collins, Mary Karr, Maria Popova, Sam Harris, Michael Phelps, Bob Iger, Edward Norton, Arnold Schwarzenegger, Neil Strauss, Ken Burns, Maria Sharapova, Marc Andreessen, Neil Gaiman, Neil de Grasse Tyson, Jocko Willink, Daniel Ek, Kelly Slater, Dr. Peter Attia, Seth Godin, Howard Marks, Dr. Brené Brown, Eric Schmidt, Michael Lewis, Joe Gebbia, Michael Pollan, Dr. Jordan Peterson, Vince Vaughn, Brian Koppelman, Ramit Sethi, Dax Shepard, Tony Robbins, Jim Dethmer, Dan Harris, Ray Dalio, Naval Ravikant, Vitalik Buterin, Elizabeth Lesser, Amanda Palmer, Katie Haun, Sir Richard Branson, Chuck Palahniuk, Arianna Huffington, Reid Hoffman, Bill Burr, Whitney Cummings, Rick Rubin, Dr. Vivek Murthy, Darren Aronofsky, and many more.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
Chapters
Take Helix Sleep's quiz in just two minutes to find a customized mattress that matches your body type and sleep preferences for the best sleep of your life.
00:00 - 03:11 (03:11)
Summary
Take Helix Sleep's quiz in just two minutes to find a customized mattress that matches your body type and sleep preferences for the best sleep of your life. Use code "Tim" on their website for up to $200 off and two free pillows with your mattress order.
Episode#521: Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind
PodcastThe Tim Ferriss Show
The neural retina in the eyes are two pieces of the brain that affect the state of the rest of our brain and can be leveraged to shift our state of mind and body.
03:11 - 07:53 (04:42)
Summary
The neural retina in the eyes are two pieces of the brain that affect the state of the rest of our brain and can be leveraged to shift our state of mind and body.
Episode#521: Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind
PodcastThe Tim Ferriss Show
Our internal state can drive changes in our breathing and vision and vice versa.
07:53 - 14:19 (06:25)
Summary
Our internal state can drive changes in our breathing and vision and vice versa. The central circadian clock communicates with the brain and body about whether metabolism should be high or low and whether we should feel like moving or not.
Episode#521: Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind
PodcastThe Tim Ferriss Show
This transcript discusses the importance of blue light, which is the exact wavelength of light that triggers activation of neurons, in regulating the body's natural rhythms to help you feel alert and refreshed throughout the day.
14:19 - 22:14 (07:55)
Summary
This transcript discusses the importance of blue light, which is the exact wavelength of light that triggers activation of neurons, in regulating the body's natural rhythms to help you feel alert and refreshed throughout the day.
Episode#521: Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind
PodcastThe Tim Ferriss Show
This podcast episode discusses the importance of light exposure on circadian rhythm and how it affects optimal sleep, including when light exposure is most effective for regulating the sleep-wake cycle.
22:14 - 27:15 (05:00)
Summary
This podcast episode discusses the importance of light exposure on circadian rhythm and how it affects optimal sleep, including when light exposure is most effective for regulating the sleep-wake cycle.
Episode#521: Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind
PodcastThe Tim Ferriss Show
The timing and intensity of light exposure can influence shift in the circadian rhythm, where earlier light exposure can adjust us to rise earlier and vice versa.
27:15 - 34:20 (07:05)
Summary
The timing and intensity of light exposure can influence shift in the circadian rhythm, where earlier light exposure can adjust us to rise earlier and vice versa. Melatonin or short days can counter the inhibition of melatonin by light.
Episode#521: Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind
PodcastThe Tim Ferriss Show
The host discusses his favorite natural sleep aids, including a cocktail of apigenin, magnesium, and theanine, and the benefits of practicing yoga nidra for stress reduction and better sleep.
34:20 - 41:42 (07:21)
Summary
The host discusses his favorite natural sleep aids, including a cocktail of apigenin, magnesium, and theanine, and the benefits of practicing yoga nidra for stress reduction and better sleep.
Episode#521: Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind
PodcastThe Tim Ferriss Show
Non-sleep deep rest (NSDR) accelerates learning by around 50% according to recent studies.
41:42 - 47:43 (06:00)
Summary
Non-sleep deep rest (NSDR) accelerates learning by around 50% according to recent studies. NSDR can be achieved through various methods such as hypnosis or a shallow nap, and finding a voice that is pleasant to the individual is key.
Episode#521: Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind
PodcastThe Tim Ferriss Show
The diaphragm plays an important role in controlling our breath and influencing the body's response to stress.
47:43 - 56:21 (08:38)
Summary
The diaphragm plays an important role in controlling our breath and influencing the body's response to stress. By controlling our breathing, we can lower our heart rate and reduce stress levels.
Episode#521: Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind
PodcastThe Tim Ferriss Show
Dopamine is a crucial molecule involved in motivation and reward, leading individuals to engage in behaviors that trigger its release, such as eating, sex, and online viewing.
56:21 - 1:03:22 (07:01)
Summary
Dopamine is a crucial molecule involved in motivation and reward, leading individuals to engage in behaviors that trigger its release, such as eating, sex, and online viewing. Additionally, the development of safe protocols for dopamine regulation has led to significant improvements in anxiety, pain management, and chronic pain relief for up to 90% of individuals.
Episode#521: Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind
PodcastThe Tim Ferriss Show
The combination of pharmacological interventions and non-invasive brain stimulation technology may lead to lower required doses and positive clinical outcomes.
1:03:22 - 1:08:27 (05:05)
Summary
The combination of pharmacological interventions and non-invasive brain stimulation technology may lead to lower required doses and positive clinical outcomes. While there is still much research to be done, it is believed that identifying these synergistic combinations may lead to a more appealing risk benefit calculation.
Episode#521: Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind
PodcastThe Tim Ferriss Show
The speaker of this podcast talks about his disrupted high school experience and how it was difficult as he grappled with anger, resentment and confusion during that time, despite growing up in a good area.
1:08:27 - 1:13:29 (05:02)
Summary
The speaker of this podcast talks about his disrupted high school experience and how it was difficult as he grappled with anger, resentment and confusion during that time, despite growing up in a good area. He also mentions Danny Way, a great skateboarder, and talks about how this ties into his story.
Episode#521: Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind
PodcastThe Tim Ferriss Show
The speaker suggests that evaluating oneself early in life by learning how to sit down, force oneself to learn and compete with others in terms of how well they learn that information, sets the stage right.
1:13:29 - 1:19:26 (05:56)
Summary
The speaker suggests that evaluating oneself early in life by learning how to sit down, force oneself to learn and compete with others in terms of how well they learn that information, sets the stage right. The speaker encourages people to take a leave of absence from college in order to keep their options open and states that the individuals who are doing poorly in college should stay there as it's the one environment where everything's scripted out for them to hit the next metric of success.
Episode#521: Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind
PodcastThe Tim Ferriss Show
The narrator looks back at his high school days where there was a lot of wild behavior, alcohol, drugs, but also some incredible skateboarding and characters.
1:19:26 - 1:24:15 (04:49)
Summary
The narrator looks back at his high school days where there was a lot of wild behavior, alcohol, drugs, but also some incredible skateboarding and characters. Depression was a factor that played in many of the boys' lives.
Episode#521: Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind
PodcastThe Tim Ferriss Show
The speaker shares their personal experience and perspective on long-term psychoanalysis, which they have continued with the same therapist for 32 years, and emphasizes the value of a combination of therapy and modern information for mental wellness.
1:24:15 - 1:28:44 (04:28)
Summary
The speaker shares their personal experience and perspective on long-term psychoanalysis, which they have continued with the same therapist for 32 years, and emphasizes the value of a combination of therapy and modern information for mental wellness.
Episode#521: Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind
PodcastThe Tim Ferriss Show
The Hoffman Process is a personal transformation program where participants are guided to experience their emotions and reflect on their feelings through strict rules of no relationships, politics, work or sports discussions.
1:28:44 - 1:35:48 (07:03)
Summary
The Hoffman Process is a personal transformation program where participants are guided to experience their emotions and reflect on their feelings through strict rules of no relationships, politics, work or sports discussions.
Episode#521: Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind
PodcastThe Tim Ferriss Show
In this podcast, the speaker stresses the importance of exercising as it helps in clearing out one’s mind and feelings.
1:35:48 - 1:40:10 (04:22)
Summary
In this podcast, the speaker stresses the importance of exercising as it helps in clearing out one’s mind and feelings. He believes that the physiology of the body and mind constantly work in bidirectionality, and therefore to understand what’s bothering you, try exercising before overthinking.
Episode#521: Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind
PodcastThe Tim Ferriss Show
The speaker discusses filming great white sharks for a fear laboratory and getting to know expert great white shark divers.
1:40:10 - 1:44:13 (04:02)
Summary
The speaker discusses filming great white sharks for a fear laboratory and getting to know expert great white shark divers.
Episode#521: Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind
PodcastThe Tim Ferriss Show
In this podcast, the speaker talks about the powers of respiration, vision, movement, weight training, and running to reorient the mind that can help in controlling anxiety, and also mentions how one creates meta-anxiety and insomnia through constantly worrying about not sleeping.
1:44:13 - 1:52:40 (08:27)
Summary
In this podcast, the speaker talks about the powers of respiration, vision, movement, weight training, and running to reorient the mind that can help in controlling anxiety, and also mentions how one creates meta-anxiety and insomnia through constantly worrying about not sleeping.
Episode#521: Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind
PodcastThe Tim Ferriss Show
In this podcast, the host discusses the correlation between taking turmeric and experiencing a reduction in DHT levels and the sensitivity of androgen receptors in certain individuals.
1:52:40 - 1:58:10 (05:30)
Summary
In this podcast, the host discusses the correlation between taking turmeric and experiencing a reduction in DHT levels and the sensitivity of androgen receptors in certain individuals.
Episode#521: Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind
PodcastThe Tim Ferriss Show
Tongat Ali at 400 milligrams per day can increase testosterone levels by reducing Sex Hormone Binding Globulin.
1:58:10 - 2:05:09 (06:58)
Summary
Tongat Ali at 400 milligrams per day can increase testosterone levels by reducing Sex Hormone Binding Globulin. It is recommended to consult with a physician before exploring this option.
Episode#521: Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind
PodcastThe Tim Ferriss Show
Explaining the difference between taking anabolic steroids like testosterone, insulin, and growth hormone, and taking peptides that stimulate growth hormone release, also known as secretagogues.
2:05:09 - 2:12:13 (07:03)
Summary
Explaining the difference between taking anabolic steroids like testosterone, insulin, and growth hormone, and taking peptides that stimulate growth hormone release, also known as secretagogues. The speaker emphasizes that taking anabolic steroids can have unpredictable effects, whereas secretagogues are safer and can still lead to muscle growth.
Episode#521: Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind
PodcastThe Tim Ferriss Show
Delaying caffeine consumption 90 minutes to 2 hours after waking can help mitigate the crash that comes from caffeine wear-off in many people, while it is also important to spread out water intake during exercise, according to Tim Ferriss.
2:12:13 - 2:21:58 (09:45)
Summary
Delaying caffeine consumption 90 minutes to 2 hours after waking can help mitigate the crash that comes from caffeine wear-off in many people, while it is also important to spread out water intake during exercise, according to Tim Ferriss.
Episode#521: Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind
PodcastThe Tim Ferriss Show
In this podcast transcript, the speaker discusses the stimulation of the vagus nerve to improve alertness and the potential for new bioengineering methods to stimulate specific neurons for more effective depression treatment.
2:21:58 - 2:26:28 (04:29)
Summary
In this podcast transcript, the speaker discusses the stimulation of the vagus nerve to improve alertness and the potential for new bioengineering methods to stimulate specific neurons for more effective depression treatment.
Episode#521: Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind
PodcastThe Tim Ferriss Show
In this podcast, neurologist Dr. Robert Sapolsky talks about the beauty of poetry and describes the relationship between the "second brain" in our gut and our actual brain, providing insights into how one impacts the other.
2:26:28 - 2:33:59 (07:31)
Summary
In this podcast, neurologist Dr. Robert Sapolsky talks about the beauty of poetry and describes the relationship between the "second brain" in our gut and our actual brain, providing insights into how one impacts the other. He also shares some books he has gifted often to others.
Episode#521: Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind
PodcastThe Tim Ferriss Show
The sharing of tools for learning, practicing, and teaching can lead to a better world according to the host.
2:33:59 - 2:40:24 (06:24)
Summary
The sharing of tools for learning, practicing, and teaching can lead to a better world according to the host. Good sleep is emphasized as a foundational element for overall well-being, and the host hopes that listeners will apply the tools they learn in their own lives and share them with others without requiring attribution.
Episode#521: Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind
PodcastThe Tim Ferriss Show
Helix Sleep offers a personalized sleep quiz to match your body type and preferences to the perfect mattress.
2:40:24 - 2:41:41 (01:16)
Summary
Helix Sleep offers a personalized sleep quiz to match your body type and preferences to the perfect mattress. They currently have an offer for up to $200 off all mattress orders and two free pillows.