Monday, October 25, 2021
Cold Thermogenesis

Using Science to Optimize Sleep, Learning & Metabolism | Huberman Lab Podcast #3

“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.

Thank you to our sponsors:
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Timestamps below.
0:00 – Introduction
5:50 – Moonlight & Fire
9:25 – Red Light: Good & Bad
15:45 – Why Blue-Blockers Are Unscientific
19:20 – Eyeglasses, Contact Lenses & Windows
22:05 – Adding Up Your Lights
24:30 – “Netflix Inoculation” With Light
25:25 – How The Planet Controls Your Energy
27:00 – A Season For Breeding (?)
31:15 – Melatonin / Serotonin
33:50 – Epinephrine vs Adrenaline: Same? Different?
35:00 – Exercise & Your Sleep
40:30 – Neuroplasticity & Food/Chemicals/NSDR
44:10 – Using Sound & Smell To Learn Faster
46:45 – Dream Meaning & Remembering
48:15 – Waking Up Paralyzed
49:40 – Nap/Focus Ratios For Accelerated Learning
52:45 – Hypnotizing Yourself
54:05 – Smart Drugs
1:01:10 – Magnesium: Yay, Nay, or Meh?
1:02:10 – How Apigenin Works
1:04:30 – Serotonin: Slippery Slope
1:05:35 – The Frog Experiment
1:08:35 – Temperature
1:10:30 – Morning Chills
1:28:00 – Eating For Heating
1:30:30 – Vagal Pathways For Gut-Brain Dialogue
1:31:50 – Sex Differences
1:33:50 – Self Experimentation

As always, thank you for your interest in science!

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman’s teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac]


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25 thoughts on “Using Science to Optimize Sleep, Learning & Metabolism | Huberman Lab Podcast #3
  1. My wife has been battling cancer for approx 10yrs, and I didn't realize until recently I'd been steadily developing liver disease.

    Recently we have incorporated significant dietary changes (more significant than previous), and now focusing on hormone signalling inputs (thanks to the information you provide).

    We certainly appreciate you and your rationale as we are already noticing differences for the better!

    Please keep it up!

  2. hi! hope you’re well. just wanted to ask:
    how come when we take hot showers at night are body becomes cold to compensate and helps us sleep better but it’s not the same for exercising at night?

  3. Best podcast of my life, like I've been working towards it all for years while this guy was doing same thing 1000 times harder at Stanford and drops his knowledge bomb and fills in all of the pieces… amazing, yellow blue light, I found clear sight to the horizon in my hood dawn and dusk, sunglasses over blue blockers, man these tweaks are really working!

  4. I got a biomat and a small infrared sauna for the home (only $100)…both help a ton with sleep and pain…also, nightly baths with epsom salt and no sugar…sorry that’s confusing…no sugar in the bath 😉 also limit the sugar you eat 😄

  5. Thanks for a fantastic lecture.
    I was today at my optician and asked him if glasses/lenses will affect my circadian rhythm because the light get scattered via glas. He couldn't really answer that. So if I understood it right. If I use regular eyeglasses/lenses, the light will get to my "photoreceptors"? Because it focuses the beam into my own whereas regular glass scatters it?

  6. I wonder if these marijuana users reporting sleep paralysis are treating insomnia with cannabis since you can get weed prescribed for insomnia in many states. I'm a stoner and i get sleep paralysis from time to time, but not as much as when i was a child (pre-weed). I also had insomnia as a child… but when i was a teenager, i found that marijuana helped me go to sleep. Paralysis happens rarely now when i throw off my sleep cycle (like stay up past 3a) so i know not to do that. But I still smoke weed (indica) before bed so I don't wake up in the middle of the night and struggle to get back to sleep.

  7. This is way more captivating than Netflix ! I love those episodes and Pr Huberman makes it all so clear and simple, this is talent ! By the way, the names of plants and flower around ca (cerca = near) 1:02:50 are neither Spanish nor Italian, but Latin, that was the common language shared by most cultured or learned people, i.e (id est = aka) : Scientits 😉 !

  8. Costello’s snoring is the sound trigger that I need to have on tape in order to listen to it while asleep and to have better learning results in Hubermans class.

  9. Professor : plants have their botanical international identification name given in Latin…. And languages which derivate more (than englush) from Latin are Spanish and Italian…

  10. We… cannot thank you enough for your AMAZING tutorials. You are able to give us several different area researches, that take YEARS to collect in about an hour and half. This should be mandatory in ALL schools.

  11. I love every you are giving us. This is priceless. I love learning from you and to take what works for me. Did you actually say at 1:23:50 you eat croissant vegetable! I have played over and over? The croissants I know are pastries. Thank you very much.

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