Essentials: Using Science to Optimize Sleep, Learning & Metabolism

Huberman Lab

Scicomm Media

Science, Health & Fitness, Life Sciences

4.8 • 26.2K Ratings

🗓️ 28 November 2024

⏱️ 38 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this Huberman Lab Essentials episode, I answer your most frequently asked questions about science-backed tools for improving alertness, enhancing learning, and achieving quality sleep. I also discuss the optimal times for exercising and eating, how to properly time light exposure, as well as methods for strategically adjusting your body temperature to influence your nervous system. Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman David: https://davidprotein.com/huberman Timestamps 00:00:00 Introduction to Huberman Lab Essentials 00:00:37 Understanding Circadian Rhythms & Light 00:02:17 Impact of Red Light on Circadian Rhythms 00:03:12 Light Through Windows & Circadian Clocks 00:05:04 Seasonal Changes & Circadian Rhythms 00:07:38 Neurotransmitters & Mood Regulation 00:09:00 Sponsors: LMNT & Eight Sleep 00:11:47 Exercise & Circadian Rhythms 00:14:40 Neuroplasticity & Learning 00:20:16 Sponsor: AG1 00:21:49 Non-Sleep Deep Rest (NSDR) & Learning 00:23:43 Nootropics & Cognitive Enhancement 00:26:16 Temperature & Circadian Rhythms 00:31:25 Sponsor: David 00:32:41 Food, Neurotransmitters & Circadian Rhythms 00:35:28 Self-Experimentation & Conclusion Disclaimer & Disclosures

Transcript

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0:00.0	Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable
0:05.8	science-based tools for mental health, physical health, and performance. I'm Andrew Huberman,
0:12.8	and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. Today is episode
0:18.3	three of the podcast, and it is office hours. Office hours, as many of you know, it's where students come to episode three of the podcast and it is office hours office hours as many of you know
0:22.7	it's where students come to the office of the professor sit down and ask questions requesting
0:28.3	clarification about things that were confusing or to simply go down the route of exploring
0:34.5	a topic with more depth and detail. Somebody asked, what is the role of moonlight and fire?
0:43.0	I'm presuming they mean fireplace or candle
0:45.8	or things of that sort in setting circadian rhythms.
0:49.3	Is it okay to view moonlight at night
0:52.2	or will that wake me up?
0:53.6	Will a fire in my fireplace or using candlelight
0:56.8	be too much light? Great question. Turns out that moonlight, candlelight, and even a fireplace,
1:04.8	if you have one of these roaring fires going in the fireplace, do not reset your circadian clock
1:10.3	at night
1:11.3	and trick your brain into thinking that it's morning.
1:14.3	Even though if you've ever sat close to a fireplace
1:17.2	or even a candle, that light seems very bright.
1:20.3	And there are two reasons for that that are very important.
1:23.1	The first one is that these neurons in your eye
1:26.5	that I discussed in the previous episode, these
1:28.3	melanopsin ganglion cells, also called intrinsically photosensitive ganglion cells, those cells
	...

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