Using Science to Optimize Sleep, Learning & Metabolism - podcast episode cover

Using Science to Optimize Sleep, Learning & Metabolism

Huberman Lab
Jan 18, 2021•1 hr 41 min•Ep. 3
--:--
--:--
Listen in podcast apps:
Apple Podcasts
Spotify
Download
YouTube
Overcast
Pocket Casts
Episodes.fm
Download Metacast podcast app
Listen to this episode in Metacast mobile app
Don't just listen to podcasts. Learn from them with transcripts, summaries, and chapters for every episode. Skim, search, and bookmark insights. Learn more

Summary

This episode is an 'Office Hours' session where Dr. Huberman addresses common questions about science-supported tools for improving alertness, learning, and sleep quality. He delves into the nuanced effects of light, including moonlight, red light, and blue blockers, on circadian rhythms. The discussion also covers optimal exercise timing, the impact of temperature, food's role in metabolism and mood, and methods for enhancing neuroplasticity like NSDR and sound/smell cues for learning.

Episode 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.

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

For the best experience, listen in Metacast app for iOS or Android