Episode
Using Science to Optimize Sleep, Learning & Metabolism
1:43:44
Published: Mon Jan 18 2021
Description
“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. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction (00:00:31) Sponsors: AG1, LMNT, Thesis, Momentous (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 As always, thank you for your interest in science! Title Card Photo Credit: Mike Blabac Disclaimer
Chapters
This podcast episode discusses the advantages of utilizing single ingredient supplements and answering listener questions surrounding the gut microbiome and the importance of hydration, electrolytes, and nerve cell function.
00:00 - 05:56 (05:56)
Summary
This podcast episode discusses the advantages of utilizing single ingredient supplements and answering listener questions surrounding the gut microbiome and the importance of hydration, electrolytes, and nerve cell function.
EpisodeUsing Science to Optimize Sleep, Learning & Metabolism
PodcastHuberman Lab
This podcast explains what is meant by the term “lux” when discussing light intensity and provides a reference point for the amount of illumination at one square meter surface, one meter away from a single candle that equals one lux.
05:56 - 11:16 (05:20)
Summary
This podcast explains what is meant by the term “lux” when discussing light intensity and provides a reference point for the amount of illumination at one square meter surface, one meter away from a single candle that equals one lux. The discussion also explores the use of apps and light meters to measure light intensity in lux or candelas.
EpisodeUsing Science to Optimize Sleep, Learning & Metabolism
PodcastHuberman Lab
Blue light is important early in the day, and red light should be very dim to avoid negative effects later in the day and at night.
11:16 - 17:24 (06:08)
Summary
Blue light is important early in the day, and red light should be very dim to avoid negative effects later in the day and at night. Many commercial products with bright red lights may not be effective.
EpisodeUsing Science to Optimize Sleep, Learning & Metabolism
PodcastHuberman Lab
This episode discusses the impact of light on circadian rhythms and how being aware of your exposure to light can improve your sleep and overall health.
17:24 - 28:55 (11:31)
Summary
This episode discusses the impact of light on circadian rhythms and how being aware of your exposure to light can improve your sleep and overall health.
EpisodeUsing Science to Optimize Sleep, Learning & Metabolism
PodcastHuberman Lab
The duration of the melatonin signal in our body has an association with the mood, functioning, and activity driving signals.
28:55 - 36:49 (07:53)
Summary
The duration of the melatonin signal in our body has an association with the mood, functioning, and activity driving signals. The podcast highlights the effect of light and melatonin on our body and how they influence metabolism, mood, and reproduction.
EpisodeUsing Science to Optimize Sleep, Learning & Metabolism
PodcastHuberman Lab
This podcast episode discusses the differences between cardiovascular and resistance exercise, the best time of day to exercise, and why most studies focus on aerobic exercise.
36:49 - 46:24 (09:35)
Summary
This podcast episode discusses the differences between cardiovascular and resistance exercise, the best time of day to exercise, and why most studies focus on aerobic exercise.
EpisodeUsing Science to Optimize Sleep, Learning & Metabolism
PodcastHuberman Lab
Studies have shown that delivering the same odor or tone while a subject is sleeping can significantly improve learning and retention of information.
46:24 - 51:35 (05:10)
Summary
Studies have shown that delivering the same odor or tone while a subject is sleeping can significantly improve learning and retention of information. Additionally, replaying new spatial environments while sleeping can reinforce memories learned during the day.
EpisodeUsing Science to Optimize Sleep, Learning & Metabolism
PodcastHuberman Lab
Research has shown that taking 20-minute naps or non-sleep deep rest after learning can significantly improve the amount and retention of information learned.
51:36 - 59:00 (07:24)
Summary
Research has shown that taking 20-minute naps or non-sleep deep rest after learning can significantly improve the amount and retention of information learned. This is backed up by clinically tested yoga nidra and hypnosis protocols.
EpisodeUsing Science to Optimize Sleep, Learning & Metabolism
PodcastHuberman Lab
Some nootropics increase acetylcholine in the brain, leading to deep sleep but lacking certain elements that engage learning.
59:00 - 1:08:08 (09:08)
Summary
Some nootropics increase acetylcholine in the brain, leading to deep sleep but lacking certain elements that engage learning. While it's a wait for new compounds to access that are safe for people to learn and sleep better, some supplements increase sleepiness and sleep through increasing GABA.
EpisodeUsing Science to Optimize Sleep, Learning & Metabolism
PodcastHuberman Lab
Our body temperature follows an endogenous rhythm that is anchored to being lowest at 4 a.m. and increasing through the day until 4-6 p.m.
1:08:10 - 1:15:32 (07:22)
Summary
Our body temperature follows an endogenous rhythm that is anchored to being lowest at 4 a.m. and increasing through the day until 4-6 p.m. External cues such as light and exercise can entrain or match our temperature rhythm, and changes in temperature due to exercise can shift our circadian rhythm dramatically.
EpisodeUsing Science to Optimize Sleep, Learning & Metabolism
PodcastHuberman Lab
The power of cold exposure can be harnessed to raise stress thresholds and boost metabolism.
1:15:32 - 1:23:43 (08:10)
Summary
The power of cold exposure can be harnessed to raise stress thresholds and boost metabolism. By suppressing the activation of the body's stress system, cold showers or early morning ice baths can promote a more restful sleep, make it easier to wake up early, and improve mood.
EpisodeUsing Science to Optimize Sleep, Learning & Metabolism
PodcastHuberman Lab
The timing and composition of meals can impact circadian rhythm and wakefulness, with foods that contain tyrosine and amino acids being associated with a boost in dopamine and epinephrine production.
1:23:45 - 1:31:05 (07:19)
Summary
The timing and composition of meals can impact circadian rhythm and wakefulness, with foods that contain tyrosine and amino acids being associated with a boost in dopamine and epinephrine production.
EpisodeUsing Science to Optimize Sleep, Learning & Metabolism
PodcastHuberman Lab
The differences in chromosomes and karyotypes have great impact on health practices, response to drugs and sleep schedules.
1:31:05 - 1:36:01 (04:55)
Summary
The differences in chromosomes and karyotypes have great impact on health practices, response to drugs and sleep schedules. The volume of food in the gut is also related to wakefulness and may affect these factors.
EpisodeUsing Science to Optimize Sleep, Learning & Metabolism
PodcastHuberman Lab
Tracking daily routine can help improve sleep habits, by monitoring factors such as light exposure, exercise, and meals.
1:36:01 - 1:43:39 (07:38)
Summary
Tracking daily routine can help improve sleep habits, by monitoring factors such as light exposure, exercise, and meals. Late night sauna sessions can also lead to better sleep if followed by adequate hydration and a compensatory decrease in body temperature.