Using Science to Optimize Sleep, Learning & Metabolism
Huberman Lab
“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: athleticgreens.com/huberman
LMNT: drinklmnt.com/hubermanlab
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
00:25:25 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
Learn more about your ad choices. Visit megaphone.fm/adchoices
Raw Description
<p>“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.</p><p>Read the full show notes for this episode at <a href="https://www.hubermanlab.com/episode/using-science-to-optimize-sleep-learning-and-metabolism">hubermanlab.com</a>.</p><h2>Thank you to our sponsors</h2><p>AG1: <a href="https://athleticgreens.com/huberman">https://athleticgreens.com/huberman</a></p><p>LMNT: <a href="https://go.hubermanlab.com/lmnt-back-catalog">https://drinklmnt.com/hubermanlab</a></p><h2>Timestamps</h2><p>00:00:00 Introduction </p><p>00:00:31 Sponsors: AG1 & LMNT </p><p>00:05:50 Moonlight & Fire </p><p>09:25:00 Red Light: Good & Bad </p><p>00:15:45 Why Blue-Blockers Are Unscientific </p><p>00:19:20 Eyeglasses, Contact Lenses & Windows </p><p>00:22:05 Adding Up Your Lights </p><p>00:24:30 “Netflix Inoculation” With Light </p><p>00:25:25 How The Planet Controls Your Energy </p><p>00:27:00 A Season For Breeding (?) </p><p>00:31:15 Melatonin / Serotonin </p><p>00:33:50 Epinephrine vs Adrenaline: Same? Different? </p><p>00:35:00 Exercise & Your Sleep </p><p>00:40:30 Neuroplasticity & Food/Chemicals/NSDR </p><p>00:44:10 Using Sound & Smell To Learn Faster </p><p>00:46:45 Dream Meaning & Remembering </p><p>00:48:15 Waking Up Paralyzed </p><p>00:49:40 Nap/Focus Ratios For Accelerated Learning </p><p>00:52:45 Hypnotizing Yourself </p><p>00:54:05 Smart Drugs </p><p>01:01:10 Magnesium: Yay, Nay, or Meh? </p><p>01:02:10 How Apigenin Works </p><p>01:04:30 Serotonin: Slippery Slope </p><p>01:05:35 The Frog Experiment </p><p>01:08:35 Temperature </p><p>01:10:30 Morning Chills </p><p>01:28:00 Eating For Heating </p><p>01:30:30 Vagal Pathways For Gut-Brain Dialogue </p><p>01:31:50 Sex Differences </p><p>01:33:50 Self Experimentation </p><p><a href="https://www.hubermanlab.com/disclaimer">Disclaimer & Disclosures</a></p><p> </p><p>Learn more about your ad choices. Visit <a href="https://megaphone.fm/adchoices">megaphone.fm/adchoices</a></p>
Chapters (1/30)
Show Notes
“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: athleticgreens.com/huberman
LMNT: drinklmnt.com/hubermanlab
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
00:25:25 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
Learn more about your ad choices. Visit megaphone.fm/adchoices
Raw Description
<p>“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.</p><p>Read the full show notes for this episode at <a href="https://www.hubermanlab.com/episode/using-science-to-optimize-sleep-learning-and-metabolism">hubermanlab.com</a>.</p><h2>Thank you to our sponsors</h2><p>AG1: <a href="https://athleticgreens.com/huberman">https://athleticgreens.com/huberman</a></p><p>LMNT: <a href="https://go.hubermanlab.com/lmnt-back-catalog">https://drinklmnt.com/hubermanlab</a></p><h2>Timestamps</h2><p>00:00:00 Introduction </p><p>00:00:31 Sponsors: AG1 & LMNT </p><p>00:05:50 Moonlight & Fire </p><p>09:25:00 Red Light: Good & Bad </p><p>00:15:45 Why Blue-Blockers Are Unscientific </p><p>00:19:20 Eyeglasses, Contact Lenses & Windows </p><p>00:22:05 Adding Up Your Lights </p><p>00:24:30 “Netflix Inoculation” With Light </p><p>00:25:25 How The Planet Controls Your Energy </p><p>00:27:00 A Season For Breeding (?) </p><p>00:31:15 Melatonin / Serotonin </p><p>00:33:50 Epinephrine vs Adrenaline: Same? Different? </p><p>00:35:00 Exercise & Your Sleep </p><p>00:40:30 Neuroplasticity & Food/Chemicals/NSDR </p><p>00:44:10 Using Sound & Smell To Learn Faster </p><p>00:46:45 Dream Meaning & Remembering </p><p>00:48:15 Waking Up Paralyzed </p><p>00:49:40 Nap/Focus Ratios For Accelerated Learning </p><p>00:52:45 Hypnotizing Yourself </p><p>00:54:05 Smart Drugs </p><p>01:01:10 Magnesium: Yay, Nay, or Meh? </p><p>01:02:10 How Apigenin Works </p><p>01:04:30 Serotonin: Slippery Slope </p><p>01:05:35 The Frog Experiment </p><p>01:08:35 Temperature </p><p>01:10:30 Morning Chills </p><p>01:28:00 Eating For Heating </p><p>01:30:30 Vagal Pathways For Gut-Brain Dialogue </p><p>01:31:50 Sex Differences </p><p>01:33:50 Self Experimentation </p><p><a href="https://www.hubermanlab.com/disclaimer">Disclaimer & Disclosures</a></p><p> </p><p>Learn more about your ad choices. Visit <a href="https://megaphone.fm/adchoices">megaphone.fm/adchoices</a></p>