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Using Science to Optimize Sleep, Learning & Metabolism

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

“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.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
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
As always, thank you for your interest in science!
Title Card Photo Credit: Mike Blabac
Disclaimer

“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
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