Andrew Huberman, Ph.D.
This is episode 6 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley and a leading public educator on sleep for mental and physical health, learning and human performance. In this episode, we discuss dreaming, including the biological mechanism of dreams, what dreams mean and their role in daytime life.
We explore how dreams can enhance our creativity and emotional well-being and help us resolve various challenges and dilemmas. We discuss how to remember and interpret your dreams and the abstractions/symbols frequently present in dreams.
We also discuss nightmares and therapies to treat reoccurring nightmares. We explain what lucid dreaming is and if there are benefits or drawbacks to this type of dreaming.
Dr. Walker also answers frequently asked audience questions and discusses snoring, body position, sleep supplements, sleep challenges due to aging, menopause, stopping racing thoughts, and how to fall back asleep if you wake in the middle of the night.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
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00:00:00 Dreaming
00:01:13 Sponsors: BetterHelp, LMNT & Helix Sleep
00:05:06 Dreams & REM Sleep
00:12:20 Evolution of REM Sleep, Humans
00:17:13 REM Sleep & PGO Waves; Dreams & Brain Activity
00:24:26 Dreams, Images & Brain Activity; Sleepwalking & Sleep Talking
00:30:51 Sponsor: AG1
00:32:04 Dream Benefits, Creativity & Emotional Regulation; Challenge Resolution
00:41:27 Daily Experience vs. Dreaming, Emotions
00:45:08 Dream Interpretation & Freud, Dream Relevance
00:52:59 Abstractions, Symbols, Experience & Dreams; “Fuzzy Logic”
01:00:28 Sponsor: Whoop
01:01:36 Nightmares; Recurring Nightmares & Therapy
01:11:08 Targeted Memory Reactivation, Sounds & Nightmares
01:15:38 Odor, Paired Associations, Learning & Sleep
01:18:53 Fear Extinction, Memory & Sleep; Tool: Remembering Dreams
01:25:38 Lucid Dreaming, REM Sleep, Paralysis
01:32:33 Lucid Dreaming: Benefits? Unrestorative Sleep?
01:44:07 Improve Lucid Dreaming
01:49:30 Tool: Negative Rumination & Falling Asleep
01:53:41 Tools: Body Position, Snoring & Sleep Apnea; Mid-Night Waking & Alarm Clock
01:58:43 Sleep Banking?; Tool: Falling Back Asleep, Rest
02:05:53 Tool: Older Adults & Early Waking; Sleep Medications
02:11:25 Tool: Menopause & Sleep Disruption, Hot Flashes
02:15:06 Remembering Dreams & Impacts Sleep Quality?
02:18:32 Tool: Sleep Supplements
02:26:48 Tool: Most Important Tip for Sleep
02:30:56 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
In this episode, my guest is Dr. Casey Means, M.D., a physician trained at Stanford University School of Medicine, an expert on metabolic health and the author of the book, "Good Energy." We discuss how to leverage nutrition, exercise and environmental factors to enhance your metabolic health by improving mitochondrial function, hormone and blood sugar regulation.
We also explore how fasting, deliberate cold exposure and spending time in nature can impact metabolic health, how to control food cravings and how to assess your metabolic health using blood testing, continuous glucose monitors and other tools.
Metabolic dysfunction is a leading cause of chronic disease, obesity and reduced lifespan around the world. Conversely, improving your mitochondrial and metabolic health can positively affect your health span and longevity.
Listeners of this episode will learn low- and zero-cost tools to improve their metabolic health, physical and mental well-being, body composition and target the root cause of various common diseases.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
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00:00:00 Dr. Casey Means
00:02:18 Sponsors: Maui Nui, Eight Sleep & AeroPress
00:06:32 Metabolism, Metabolic Dysfunction, Medicinal Blindspot
00:14:17 Trifecta of Bad Energy
00:24:02 Western Living, United States, Specialization & Medicine
00:27:57 Insulin Resistance, Tool: Mitochondrial Capacity & Exercise
00:33:33 Sponsor: AG1
00:35:03 Tools: Walking & Glucose; Frequent Movement
00:44:25 Tools: Exercises to Improve Mitochondrial Capacity; Desk Treadmill
00:51:18 Soleus Push-Ups & Fidgeting, Non-Exercise Activity Thermogenesis (NEAT)
00:57:14 Sponsor: InsideTracker
00:58:21 Tool: Blood Test Biomarkers, Vital Signs & Mitochondrial Function
01:11:16 Navigate Medical System & Blood Tests, Consumer Lab Testing
01:16:46 Tool: Environmental Factors; Food, Life as a Process
01:21:58 Tool: Ultra-Processed vs. Real Food, Obesity, Soil & Micronutrients
01:32:03 Ultra-Processed Foods: Brain & Cellular Confusion
01:39:10 Tools: Control Cravings, GLP-1 Production, Microbiome Support
01:51:42 Ozempic, GLP-1 Analogs; Root Cause & Medicine
02:00:54 Tool: Deliberate Cold & Heat Exposure, Brown Fat
02:07:27 Tool: Intermittent Fasting & Metabolic Flexibility; Insulin Sensitivity
02:17:03 Tool: Continuous Glucose Monitors (CGMs) & Awareness, Glucose Spikes
02:24:34 Tool: CGMs, Glycemic Variability, Dawn Effect, Individuality
02:33:10 Sleep; Continuous Monitoring & Biomarkers
02:37:39 Mindset & Safety, Stress & Cell Danger Response
02:44:04 Tool: Being in Nature, Sunlight, Fear
02:54:44 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter
This is episode 5 of our 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley and the host of The Matt Walker Podcast. In this episode, we explain the connection between sleep and mood, emotional regulation and mental well-being.
We explain the role of rapid eye movement (REM) sleep in processing emotions and emotional memories and why sleep deprivation causes agitation, impulsivity and emotional reactivity.
We also discuss why sleep disruption is a hallmark feature of PTSD, anxiety, depression, suicidality, and other psychiatric conditions.
We explain protocols for improving REM sleep and other sleep phases in order to harness the therapeutic power of quality sleep to feel calmer and emotionally restored.
This episode describes various actionable tools to improve sleep for those struggling with mental health or mood and those wanting to bolster their overall state and well-being.
The next episode in this special series explores dreams, including lucid dreaming, nightmares and dream interpretation.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
LMNT: https://drinklmnt.com/huberman
BetterHelp: https://betterhelp.com/huberman
InsideTracker: https://insidetracker.com/huberman
Momentous: https://livemomentous.com/huberman
(00:00:00) Sleep & Mental Health
(00:01:09) Sponsors: Eight Sleep, LMNT & BetterHelp
(00:05:14) Emotions & Sleep, Amygdala
(00:17:27) Emotional Memory & Sleep
(00:25:48) “Overnight Therapy” & REM Sleep, Noradrenaline
(00:29:13) Sponsor: AG1
(00:30:27) Sleep to “Remember & Forget”, Trauma; REM Sleep
(00:38:27) Hinge Analogy; Motivation, Impulsivity & Addiction
(00:47:08) Tool: Improve REM Sleep, Social Jet Lag, Alcohol & THC, Addiction
(00:56:18) Sponsor: InsideTracker
(00:57:23) Post-Traumatic Stress Disorder (PTSD) & REM Sleep
(01:06:53) Noradrenaline & REM Sleep, PTSD & Prazosin
(01:09:40) Addiction, Non-Sleep Deep Rest (NSDR); Liminal States
(01:16:46) Anxiety & Sleep, Mood vs. Emotions
(01:23:50) Deep Non-REM Sleep & Anxiety, Sleep Quality
(01:28:51) Tool: Improve Deep Non-REM Sleep, Temperature; Alcohol
(01:34:56) Suicidality & Sleep, Pattern Recognition; Nightmares
(01:46:21) Depression, Anxiety & Time Context
(01:51:24) Depression, Too Much Sleep?; REM Changes & Antidepressants
(01:57:37) Sleep Deprivation & Depression
(02:01:34) Tool: Circadian Misalignment & Mental Health, Chronotype
(02:04:05) Tools: Daytime Light & Nighttime Darkness; “Junk Light”
(02:13:04) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Welcome to a preview of the 17th Ask Me Anything (AMA) episode, part of Huberman Lab Premium.
Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Read our Annual Letter 2023.
If you're an existing Premium member, you can login to access the full episode.
If you're not a member, you can join Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research.
(00:00:00) Introduction to AMA #17
(00:00:14) Exciting Announcement
(00:02:16) Diving Into the Foundational Fitness Protocol
(00:09:37) Flexibility in Your Fitness Routine
(00:17:12) Optimizing Workout Times & Prioritizing Health
(00:23:31) Closing Thoughts & Huberman Lab Premium Benefits
In the full AMA episode, we discuss:
Title Card Photo Credit: Mike Blabac
In this episode, I explain how to strengthen and build a stable, pain-free back and how to reduce or eliminate existing back pain. I explain the anatomy and physiology of the spinal cord and vertebrae, intervertebral disks and nerve pathways, and the abdominal and back muscles that together can be leveraged to stabilize the back.
Then, I describe protocols: “McGill’s Big 3” exercises, a highly effective psoas stretch, abdominal stabilization, breathing techniques, and protocols to reinforce essential supports for the back, including the neck, pelvis, feet, and toes.
I also explain how you can reduce and potentially eliminate back pain and sciatica using a specific type of bar hang, “cobra push-ups,” medial-glute strengthening exercises, and more.
Back pain greatly impedes one’s ability to enjoy daily activities; this episode provides zero-cost, minimal time-investment protocols to improve your back strength and stability and allow you to move through life pain-free and with ease and mobility.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
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(00:00:00) Back Health
(00:03:47) Sponsors: AeroPress, Joovv & Waking Up
(00:07:57) Back Anatomy: Spine, Vertebrae, Spinal Cord
(00:12:07) Spinal Cord & Nerves; Herniated Discs
(00:19:50) Build Strong Pain-Free Back; Bulging Discs
(00:24:26) Back Pain & Professional Evaluation; Tool: Spine Self-Assessment
(00:34:58) Sponsor: AG1
(00:36:29) Tool: McGill Big 3 Exercises, Curl-Up
(00:44:40) Tool: McGill Big 3 Exercises, Side Plank
(00:53:13) Tool: McGill Big 3 Exercises, Bird Dog; Back Pain
(01:04:10) Sponsor: Plunge
(01:05:37) Tool: Back Pain & Oreo Analogy, Bar Hang
(01:10:34) Time & Back Pain; Tool: Reversing Disc Herniation, Cobra Push-Ups
(01:21:28) Sciatica, Referred Pain, Herniated Disc
(01:24:21) Tool: Improve Spine Stability, Strengthen Neck
(01:29:23) Tools: Strengthen Feet, Toe Spreading
(01:34:35) Tools: Belly Breathing; Stagger Stance
(01:42:03) Tools: Relieve Low Back Pain, Medial Glute Activation; Rolled Towel
(01:50:59) Tool: Psoas Stretching
(01:57:00) Tool: Back Awareness; Strengthen & Pain-Proof Back
(02:05:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
This is episode 4 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley, and author of the best-selling book "Why We Sleep." In this episode, we discuss the relationship between sleep, learning and creativity.
We explain why and how sleep before and after a learning bout can improve memory and performance for both cognitive tasks and physical skills. We also discuss how to use time learning and sleep, how to use naps, non-sleep deep rest states, and caffeine to optimize learning, and the mechanisms for sleep and memory consolidation.
We also explain the critical role that sleep plays in creativity and one's ability to discover novel solutions to challenges and problems.
This episode is filled with actionable information on using sleep to enhance skill learning and improve memory and creativity.
The next episode in this guest series explains how sleep benefits emotional regulation and mental health.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
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Momentous: https://livemomentous.com/huberman
(00:00:00) Sleep & Learning
(00:00:59) Sponsors: Helix Sleep, Whoop & Waking Up
(00:05:48) Learning, Memory & Sleep
(00:09:32) Memory & Sleep, “All-Nighters”, Hippocampus
(00:13:46) Naps & Learning Capacity
(00:16:59) Early School Start Times, Performance & Accidents
(00:26:38) Medical Residency & Sleep Deprivation
(00:29:35) Sponsor: AG1
(00:30:49) Tool: Sleep Before Learning; Cramming Effect
(00:35:09) Tools: Caffeine; Timing Peak Learning; “Second Wind”
(00:44:25) Memory Consolidation in Sleep
(00:55:07) Sleepwalking & Talking; REM-Sleep Behavioral Disorder
(01:00:16) REM Sleep Paralysis, Alcohol, Stress
(01:07:41) Sponsor: InsideTracker
(01:08:46) Skills, Motor Learning & Sleep
(01:17:03) Tool: Timing Sleep & Learning, Skill Enhancement
(01:20:00) Naps; Specificity & Memory Consolidation, Sleep Spindles
(01:27:21) Sleep, Motor Learning & Athletes; Automaticity
(01:34:10) Can Learning Improve Sleep?
(01:39:13) Tool: Exercise to Improve Sleep; Performance, Injury & Motivation
(01:44:38) Pillars of Health; Dieting & Sleep Deprivation
(01:49:35) Performance & Poor Sleep, Belief Effects, “Orthosomnia”
(01:57:03) “Overnight Alchemy”, Sleep & Novel Memory Linking
(02:05:58) Sleep & Creativity
(02:11:09) Tools: Waking & Technology; Naps; “Sleep on a Problem”
(02:20:51) Creative Insight & Sleep
(02:26:18) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
In this episode, my guest is Dr. Bonnie Halpern-Felsher, PhD, FSAHM. She is a professor of pediatrics and adolescent medicine and a developmental psychologist at Stanford University School of Medicine. Dr. Halpern-Felsher is a world expert in adolescent decision-making and risk-taking behaviors.
She explains the huge increase in vaping (e-cigarettes) by young people. She explains why vaping nicotine and cannabis is particularly dangerous to the developing brain. We discuss the rise in vaping addiction, the unique social pressures and social media influences faced by youth that make quitting challenging, and interventions to aid them in quitting or reducing use.
We also discuss the role of technology and social media. And, the use of alcohol, nicotine pouches, fentanyl, and other risky behaviors that adolescents face now.
This episode should interest parents, teachers, coaches, teens, and families. It covers the current youth substance use landscape and also covers resources and ways to quit these addictive behaviors.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
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(00:00:00) Dr. Bonnie Halpern-Felsher
(00:01:40) Sponsors: Eight Sleep, Mateina & LMNT
(00:05:38) Adolescence
(00:09:19) Household Conflict, Parents; Smart Phones
(00:12:35) Smart Phones & Social Media
(00:18:25) Vaping, E-Cigarettes, Nicotine & Cannabis
(00:23:46) Adolescent Nicotine Use: Marketing, Flavors
(00:30:41) Sponsor: AG1
(00:32:13) Nicotine Initiation, Freebase vs. Salt-Based Nicotine, Concentration
(00:41:35) Addiction & Withdrawal; E-Cigarette Access
(00:48:48) Vaping Health Hazards, Aldehydes, Flavors
(00:56:32) Sponsor: Waking Up
(00:57:48) “Just Say No”, Adolescent Defiance
(01:04:21) Cannabis & Potency, Blunts, E-Cigarette Combinations
(01:10:30) Psychosis, THC & Adolescence
(01:14:11) Quitting Nicotine & Cannabis; Physical & Social Withdrawal Symptoms
(01:23:05) Social Pressures, Quitting Vaping, Environment Concerns
(01:30:08) Teen Activities, Social Media, Autonomy
(01:36:28) Risky Behaviors, Alcohol, Driving, Sexual Behavior
(01:43:27) International E-Cigarette Use, Regulation
(01:46:10) Nicotine Pouches, Health Risks; Tolerance
(01:53:25) Tools: Vaping Interventions, Decision Making, Harm Reduction
(02:02:37) Fentanyl, Drug Testing, Recreational Drug Use
(02:13:45) Tool: Organic Conversations & Risky Behavior
(02:17:20) Long-Term Goals & Teens; Vaping, Pornography & Teens
(02:24:08) Mental Health Crisis & Substance Use
(02:29:11) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Recently I had the pleasure of hosting a live event in Sydney, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at the Sydney Opera House.
Sign up to get notified about future events: https://www.hubermanlab.com/events
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(00:00:00) Introduction
(00:00:15) Live Event Recap: The Brain Body Contract
(00:00:36) Sponsor: AG1 & Eight Sleep
(00:02:50) The Power of Mindset on Stress
(00:05:23) David Goggins: A Case Study in Resilience
(00:09:59) Exploring Time Perception & Frame Rate
(00:18:20) Jet Lag Protocol: Adjusting to New Time Zones
(00:26:44) The Science of Neuroplasticity
(00:26:49) The Transformative Power of Psychedelics
(00:29:26) Exploring Psilocybin & MDMA: Personal Experiences & Insights
(00:36:12) The Science of Sleep: How Temperature Affects It
(00:39:38) Understanding Stress Response & Habituation
(00:41:20) Personal Anecdotes
(00:47:00) Finding Your Passion: Advice for the Youth
(00:51:20) Closing Thoughts & Gratitude
This is episode 3 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley, and leading public educator about the role of sleep in health, disease and performance.
We explain how our sleep architecture changes as we age. We also cover how childhood development and aging affect sleep biology and needs. We also discuss whether polyphasic sleep (multiple short sleep periods) is beneficial.
Then, we discuss naps, including their positive benefits, individual variability, those who should not nap, and alternative rest states like non-sleep deep rest. Dr. Walker shares protocols to optimize nap duration, timing and effectiveness.
We also explore the effects of caffeine on sleep and other health aspects, as well as the optimal timing for caffeine intake.
This episode describes many actionable science-based tools for optimizing sleep, naps and caffeine use for better health and performance.
The next episode in this special series explores the relationship between sleep, memory, and creativity.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
AG1: https://drinkag1.com/huberman
BetterHelp: https://betterhelp.com/huberman
LMNT: https://drinklmnt.com/huberman
Waking Up: https://wakingup.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Momentous: https://livemomentous.com/huberman
(00:00:00) Sleep Structure
(00:01:29) Sponsors: BetterHelp, LMNT & Waking Up
(00:05:42) Sleep Phases & Lifespan
(00:11:58) Sleep Stages & Lifespan, Sleep Paralysis & Animals
(00:20:19) Adults & Biphasic Sleep, Modern Society
(00:25:14) Chronotype, Circadian Rhythms & Biological Flexibility
(00:29:07) Genetics & Chronotype
(00:31:42) Sponsor: AG1
(00:32:55) Biphasic Sleep, Adults; Body Position & Sleepiness
(00:40:09) Naps, Positive Benefits, Nighttime Insomnia
(00:49:38) Tool: Optimal Nap: Duration & Timing; Grogginess
(00:58:15) Nap Capacity, “Liminal” States & NSDR
(01:07:37) NASA Nap Culture, Power Naps
(01:11:49) Sponsor: Eight Sleep
(01:12:50) Tools: Nap Timing, “Fragile” Nighttime Sleep; On-Off-On Protocol
(01:18:57) Avoiding Naps: Insomnia, Aging & Sleep Quality Decline
(01:28:20) Caffeine, “Nappuccino”; Hot Drinks
(01:38:28) Adenosine Clearance, Sleep
(01:43:10) Tool: Delaying Caffeine, Afternoon Crash, Sleep Quality
(01:49:06) Caffeine, Health, Antioxidants; Caffeine Tolerance & Alcohol
(01:56:54) Tool: Nap “Enhancements”, Caffeine, Light & Face Washing
(02:04:33) Polyphasic Sleep, Adverse Effects
(02:12:43) Sleep Deprivation & Car Crashes; Polyphasic Sleep
(02:16:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
In this episode, my guest is Dr. David Yeager, Ph.D., professor of psychology at the University of Texas, Austin, and the author of the forthcoming book "10 to 25." We discuss how people of any age can use growth mindset and stress-is-enhancing mindsets to improve motivation and performance.
We explain the best mindset for mentors and being mentored and how great leaders motivate others with high standards and support. We also discuss why a sense of purpose is essential to goal pursuit and achievement.
Whether you are a parent, teacher, boss, coach, student or someone wanting to improve a skill or overcome a particular challenge, this episode provides an essential framework for adopting performance-enhancing mindsets leading to success.
For show notes, including referenced articles, additional resources and people mentioned, please visit hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
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ROKA: https://roka.com/huberman
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
(00:00:00) Dr. David Yeager
(00:01:49) Sponsors: AeroPress & ROKA
(00:04:20) Growth Mindset; Performance, Self-Esteem
(00:10:31) “Wise” Intervention, Teaching Growth Mindset
(00:15:12) Stories & Writing Exercises
(00:19:42) Effort Beliefs, Physiologic Stress Response
(00:24:44) Stress-Is-Enhancing vs Stress-Is-Debilitating Mindsets
(00:29:28) Sponsor: AG1
(00:30:58) Language & Importance, Stressor vs. Stress Response
(00:37:54) Physiologic Cues, Threat vs Challenge Response
(00:44:35) Mentor Mindset & Leadership; Protector vs Enforcer Mindset
(00:53:58) Sponsor: Waking Up
(00:55:14) Strivings, Social Hierarchy & Adolescence, Testosterone
(01:06:28) Growth Mindset & Transferability, Defensiveness
(01:11:36) Challenge, Environment & Growth Mindset
(01:19:08) Goal Pursuit, Brain Development & Adaptation
(01:24:54) Emotions; Loss vs. Gain & Motivation
(01:32:28) Skill Building & Challenge, Purpose Motivation
(01:39:59) Contribution Value, Scientific Work & Scrutiny
(01:50:01) Self-Interest, Contribution Mindset
(01:58:05) Criticism, Negative Workplaces vs. Growth Culture
(02:06:51) Critique & Support; Motivation; Standardized Tests
(02:16:40) Mindset Research
(02:23:53) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
This is episode 2 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology and founder of the Center for Human Sleep Science at the University of California, Berkeley.
We discuss basic and advanced tools for improving sleep and explain how sleep quality is affected by temperature, light and dark, caffeine, alcohol, cannabis, nutrition, meal timing, and different medications.
Dr. Walker also provides strategies for coping with a poor night of sleep, wind-down routines, technology in the bedroom, insomnia, visualizations, and building sleep “confidence.”
We also discuss the current status of sleep research for developing advanced techniques to optimize sleep.
This episode provides numerous zero-cost behavioral protocols for improving sleep quality and restorative power, which can benefit daytime mood, energy, performance, and overall health.
The next episode in this special series explores napping, caffeine, and additional protocols to improve sleep.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
AG1: https://drinkag1.com/huberman
Helix Sleep: https://helixsleep.com/huberman
WHOOP: https://join.whoop.com/huberman
Waking Up: https://wakingup.com/huberman
InsideTracker: https://insidetracker.com/huberman
Momentous: https://livemomentous.com/huberman
(00:00:00) Improving Sleep
(00:01:16) Sponsors: Helix Sleep, WHOOP & Waking Up
(00:05:30) Basics of Sleep Hygiene, Regularity, Dark & Light
(00:12:05) Light, Day & Night; Cortisol, Insomnia
(00:18:45) Temperature; “Walk It Out”; Alcohol & Caffeine
(00:26:05) Sleep Association, Bed vs. Sofa
(00:29:43) Tool: Falling Asleep; Meditation, Breathing
(00:35:23) Sponsor: AG1
(00:36:37) Alcohol & Sleep Disruption
(00:40:01) Food & Sleep, Carbs, Melatonin
(00:49:25) Caffeine; Afternoon Coffee, Nighttime Waking
(00:55:52) Caffeine Metabolism & Sleep, Individual Variation
(01:01:19) Sponsor: InsideTracker
(01:02:04) Cannabis: THC vs. CBD, REM Sleep, Withdrawal
(01:12:03) Sleep Hygiene Basics
(01:16:08) Tool: Poor Sleep Compensation, “Do Nothing”
(01:20:23) Tool: Sleep Deprivation & Exercise
(01:24:11) Insomnia Intervention & Bedtime Rescheduling, Sleep Confidence
(01:32:58) Wind-Down Routine; Mental Walk; Clocks & Phones
(01:41:29) Advanced Sleep Optimization, Electric Manipulation
(01:50:07) Temperature Manipulation, Elderly, Insomnia
(01:58:57) Tool: Warm Bath Effect & Sleep, Sauna
(02:04:36) Acoustic Stimulation, White Noise, Pink Noise
(02:13:30) Rocking & Sleep, Body Position
(02:24:17) Enhance REM Sleep & Temperature; Sleep Medications
(02:28:35) Pharmacology, DORAs & REM Sleep; Narcolepsy & Insomnia
(02:34:12) Acetylcholine, Serotonin, Peptides; Balance
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