<ul><li>90-minute ultradian rhythms govern alertness, energy, and sleep-wake cycles during the day. Aligning demanding work or learning with peak periods in one’s personal ultradian rhythm leads to greatest productivity.</li><li>Most people experience peak alertness 3 hours after waking and in early evening. Early exercise and fasting increase daytime alertness.</li><li>Delaying caffeine for 2 hours after waking allows natural cortisol release and adenosine suppression, preventing crashes. Evening carb-rich meals increase nighttime calm and sleepiness.</li></ul>

Autonomic Arousal and Biological Rhythms

<ul><li>Highly-focused, linear alert states are optimal for learning and strategy implementation. Low arousal states facilitate novel arrangements, the first phase of creativity.</li><li>The basal ganglia's activation of “go” and “no-go” pathways depends on arousal levels. High alertness activates “go” (pursue action) but impairs “no-go” (suppress action). Calm states allow both.</li><li>During peak alertness, silence and avoiding background inputs helps linear tasks. For low arousal, ambient noise may help. Creativity requires both generating new ideas (relaxed exploration) and implementing them (deliberate focus).</li></ul>

Learning, Focus, and Creativity

<ul><li>A burst of alertness 1 hour before bed is normal. Use it for routine tasks, then rest. Thoughts during night awakenings are unreliable and incoherent. Utilize relaxation techniques to fall back asleep. </li><li>Non-sleep deep rest (yoga nidra, meditation) facilitates renewal, insight, and neuroplasticity when time-limited. Combine with learning for maximum benefit. </li><li>Quality and timing of sleep are as important as duration. Understand and adjust your chronotype. Light, activity, and temperature are powerful for setting circadian rhythms. Use tools to optimize sleep conditions.</li></ul>

Sleep, Rest, and Regeneration

<ul><li>Individuals vary in tendencies toward high or low arousal, “go” or “no-go”. Self-awareness and experimenting with techniques that modulate arousal levels and behavior can help determine optimal times and states for activities.</li><li>For some, visualization enhances learning and performance. For others, mind wanders easily. Try focused visualization. Look for measurable results.</li><li>Creativity requires both generating new ideas and implementing them in a coherent, logical manner. Psychedelics may facilitate the former, but not the latter.</li></ul>

Considerations

<ul><li>Know your personal ultradian rhythm, chronotype, and arousal tendencies. Align activities and environments accordingly. </li><li>Practice focused linear work during peak alertness and creative exploration in relaxed states. Balance both for optimal productivity and innovation.</li><li>Utilize biological tools to regulate arousal like light, temperature, nutrition, rest, and physical activity. They are safer and more targeted than most supplements or drugs.</li><li>Refine self-awareness to determine which techniques (visualization, meditation, etc.) work for your goals and tendencies. Don't assume one-size-fits-all. </li></ul>

Optimize Your Brain with Science-based Tools — Key Takeaways

The podcast explores avenues toward optimizing one's brain through neuroplasticity. It discusses how alertness, diet, exercise, routines, and restorative practices influence learning, productivity, and well-being. Dr. Huberman describes strategies for leveraging biology to achieve one's goals by aligning activities and environments with natural rhythms.

In this episode, I describe how to access focused learning bouts, creative states, and the underlying neural circuitry involved. I frame this in the context of our daily 24-hour cycle in order to make it practical, clear and precise about timing. I review the role of fasting, meal timing and specific types of nutrients for promoting certain states of mind. I also review various other tools and biological factors that directly or indirectly gate brain function and that we can control. I answer commonly asked questions about the science of psychedelics, binaural beats, and visualization. Thank you for your interest in science! 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 Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction (00:00:30) Sponsors: AG1, LMNT, Thesis, Momentous (00:04:53) The Daily (Learning) Routine (00:07:13) Plasticity Is NOT the Goal (00:09:26) No Obligation To Change (00:09:59) Practical Plasticity Language (00:13:37) Pillars of Neuroplasticity (00:15:16) My Daily Routine: Chronotype Management (00:17:20) Plasticity of the Wake-Sleep Circuit: Morning Light (00:19:09) Delay Caffeine! (00:21:19) Light, Black Coffee, Hydrate (00:22:57) High Alertness, Linear Tasks/Learning (00:25:12) Background Music/Noise: Yay or Nay? (00:26:52) “GO” versus “NO-GO”: The Basal Ganglia & Dopamine (00:28:37) Leveraging GO, NO-GO (00:30:08) Non-Specific Action (00:32:06) Clear, Calm, Focused: The GO, NO-GO Sweet Spot (00:33:48) When Very Alert, Work In Silence; When Tired, Include Background Noise (00:35:28) Temperaments Vary: And So Should This (00:36:01) The 3 Hour-Long Post Waking Block (00:36:20) Early Morning Exercise and GO Networks (00:38:05) Fasting, Ketogenic Diets, & Food Volume (00:39:41) Sodium/Electrolytes (00:40:57) Avoiding Hot Lunch, Food Pre-Occupation (00:42:01) Post Lunch Low/No Cognitive Load (00:42:56) Hydration, NSDR, Nap (00:44:54) Creativity Work (00:46:26) Creativity Is A Two-Part Phenomenon (00:51:15) Psychedelics (00:58:20) Afternoon Light As Insurance (01:00:26) Evening Nutrition (01:01:21) Repacking Glycogen: Hormonal Factors (01:04:11) Pre-Sleep Anxiety: Normal and Easy To Solve (01:07:08) The Power of Objective Tools (01:08:14) Visualization (01:11:34) Mini-Synthesis (01:13:31) Resetting Your Clock (01:15:55) Don’t Trust the Mind Now (01:16:59) Two, (Maybe 3) Optimization Bouts Per Day (01:18:33) Organizational Logic (01:20:22) Wim Hof Breathing, Binaural Beats, Ice Baths, Etc. (01:24:42) Variation Among People, and Dogs (01:25:49) Accurate Versus Exhaustive (01:27:57) Familiar and New Ways To Support Title Card Photo Credit: Mike Blabac Disclaimer

mindfulness

Mindfulness

health

Health

meditation

Meditation

podcasts

Podcasts

scienceandnature

Science & Nature

In this episode, I describe how to access focused learning bouts, creative states, and the underlying neural circuitry involved. I frame this in the context of our daily 24-hour cycle in order to make it practical, clear and precise about timing. I review the role of fasting, meal timing and specific types of nutrients for promoting certain states of mind. I also review various other tools and biological factors that directly or indirectly gate brain function and that we can control. I answer commonly asked questions about the science of psychedelics, binaural beats, and visualization. Thank you for your interest in science! 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 (00:00:30) Sponsors: AG1, LMNT (00:04:53) The Daily (Learning) Routine (00:07:13) Plasticity Is NOT the Goal (00:09:26) No Obligation To Change (00:09:59) Practical Plasticity Language (00:13:37) Pillars of Neuroplasticity (00:15:16) My Daily Routine: Chronotype Management (00:17:20) Plasticity of the Wake-Sleep Circuit: Morning Light (00:19:09) Delay Caffeine! (00:21:19) Light, Black Coffee, Hydrate (00:22:57) High Alertness, Linear Tasks/Learning (00:25:12) Background Music/Noise: Yay or Nay? (00:26:52) “GO” versus “NO-GO”: The Basal Ganglia & Dopamine (00:28:37) Leveraging GO, NO-GO (00:30:08) Non-Specific Action (00:32:06) Clear, Calm, Focused: The GO, NO-GO Sweet Spot (00:33:48) When Very Alert, Work In Silence; When Tired, Include Background Noise (00:35:28) Temperaments Vary: And So Should This (00:36:01) The 3 Hour-Long Post Waking Block (00:36:20) Early Morning Exercise and GO Networks (00:38:05) Fasting, Ketogenic Diets, & Food Volume (00:39:41) Sodium/Electrolytes (00:40:57) Avoiding Hot Lunch, Food Pre-Occupation (00:42:01) Post Lunch Low/No Cognitive Load (00:42:56) Hydration, NSDR, Nap (00:44:54) Creativity Work (00:46:26) Creativity Is A Two-Part Phenomenon (00:51:15) Psychedelics (00:58:20) Afternoon Light As Insurance (01:00:26) Evening Nutrition (01:01:21) Repacking Glycogen: Hormonal Factors (01:04:11) Pre-Sleep Anxiety: Normal and Easy To Solve (01:07:08) The Power of Objective Tools (01:08:14) Visualization (01:11:34) Mini-Synthesis (01:13:31) Resetting Your Clock (01:15:55) Don’t Trust the Mind Now (01:16:59) Two, (Maybe 3) Optimization Bouts Per Day (01:18:33) Organizational Logic (01:20:22) Wim Hof Breathing, Binaural Beats, Ice Baths, Etc. (01:24:42) Variation Among People, and Dogs (01:25:49) Accurate Versus Exhaustive (01:27:57) Familiar and New Ways To Support Title Card Photo Credit: Mike Blabac Disclaimer

Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.

Huberman Lab

Optimize Your Brain with Science-based Tools

Optimize Your Brain with Science-based Tools — Episode #8

<ul><li> “Limbic friction” refers to states where we are either over- or under-aroused for a task. We can adjust arousal up or down using respiration, vision, movement, etc.</li><li>The ideal state for learning is clear, calm and focused. Slight anxiety or fatigue is okay, but avoid extremes.</li><li>Tools to decrease arousal: double inhale/exhale, panoramic vision. Tools to increase arousal: faster breathing, physical movement.</li></ul>

Arriving at Optimal Arousal

<ul><li>Errors signal the brain that a change is needed and release chemicals necessary for plasticity like epinephrine, acetylcholine, and dopamine.  </li><li>Errors should be made for 7–30 minutes per learning bout to be effective. Shorter, intense bursts are best for adults due to limits in sustained attention.</li><li>Errors should focus on one component at a time. The brain can only change so much, so keep errors targeted. </li><li>Associate errors subjectively with reward by reframing frustration as a signal of effective learning. This amplifies their impact.</li></ul>

Making Errors

<ul><li>The vestibular system controls balance and orientation. Novel challenges to balance release dopamine, epinephrine and acetylcholine, priming the brain for change. </li><li>Doing familiar motor activities like yoga or surfing will not activate plasticity mechanisms in the brain. The key is finding activities that disrupt your normal relationship with gravity in new ways. </li><li>Activities that incorporate instability or falling (within reason) create the strongest signal for change. But avoid danger.</li></ul>

Using the Vestibular System

<ul><li>The brain will maximize plasticity and learning when there is a strong need or motivation to learn. Our survival instincts drive changes that keep us safe.</li><li>Attach importance to your learning by linking it to meaningful goals or outcomes. The brain does not distinguish between real or imagined contingencies, so use mental visualization and framing.</li></ul>

High Contingency or Importance

<ul><li>Mechanism determines applicability. Understanding why certain methods work allows flexibility in applying them as needed. Rigid attachment to protocols alone is limited.  </li><li>While errors trigger plasticity, the brain still has capacity limits. Pushing beyond frustration will not accelerate learning and may be counterproductive. Find the “sweet spot” for your needs.</li><li>The subjective nature of experience means the same methods may differ in impact between individuals. Analyze what works for your own mind and body.</li></ul>

<ul><li>Arrive at learning with appropriate arousal for the task by using tools to shift your autonomic state up or down as needed.</li><li>Focus learning bouts around making repetitive errors for short periods, 7–30 minutes for most adults. Break learning into smaller increments.</li><li>When learning feels frustrating, reframe it as effective and rewarding to activate dopamine. Shift your perception and experience.</li><li>Engage your vestibular system through safe practices that move your body in new dimensions relative to gravity. Find activities that feel novel or challenging for you.</li></ul>

How to Learn Faster by Using Failures, Movement & Balance — Key Takeaways, Part 1/2

<ul><li>Link your learning goals to meaningful outcomes to maximize motivation and accelerate change. Our mindset and framing influences our reality.</li><li>Understand the mechanisms behind the methods, so you can apply them flexibly. Question rigid attachment to any one approach. </li><li>Supplement practices with rest, nutrition, movement and social connection. Take a balanced, multifaceted approach to shaping yourself.</li></ul>

How to Learn Faster by Using Failures, Movement & Balance — Key Takeaways, Part 2/2

The podcast provides an overview of neuroplasticity, how we can reshape our neural circuitry through targeted and deliberate practice by focusing our attention, making errors and accessing optimal mind-body states. Discussion centered around four behaviors that optimize neuroplasticity in adults: arriving at an optimal level of arousal, making many errors, utilizing the vestibular system, and attaching high importance or contingency to learning.

In this episode, I discuss how we can use specific types of behavior to change our brain, both for sake of learning the movements themselves and for allowing us to learn non-movement-based information as well. I describe the key role that errors play in triggering our brains to change and how the vestibular (balance) system can activate and amplify neuroplasticity. As always, I cover science and science-based practical tools. Thank you in advance for your questions and for your interest in science! 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 Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction (00:00:29) Sponsors: AG1, LMNT, Thesis, Momentous (00:06:20) Nerves and Muscles (00:12:00) Exercise alone won’t change your brain (00:12:58) Behavior will change your brain (00:13:30) Remembering the wrong things (00:15:00) Behavior as the gate to plasticity (00:15:45) Types of Plasticity (00:17:32) Errors Not Flow Trigger Plasticity (00:21:30) Mechanisms of Plasticity (00:22:30) What to learn when you are young (00:23:50) Alignment of your brain maps: neuron sandwiches 00:26:00: Wearing Prisms On Your Face (00:29:10) The KEY Trigger Plasticity (00:32:20) Frustration Is the Feeling to Follow (Further into Learning) (00:33:10) Incremental Learning (00:35:30) Huberman Free Throws (00:38:50) Failure Specificity Triggers Specific Plastic Changes (00:40:20) Triggering Rapid, Massive Plasticity Made Possible (00:43:25) Addiction (00:45:25) An Example of Ultradian-Incremental Learning 00:49:42: Bad Events (00:51:55) Surprise! (00:52:00) Making Dopamine Work For You (Not The Other Way Around) (00:53:20) HOW to release dopamine (00:55:00) (Mental) Performance Enhancing Drugs (00:56:00) Timing Your Learning (00:57:36) (Chem)Trails of Neuroplasticity (00:58:57) The Three Key Levers To Accelerate Plasticity (00:59:15) Limbic Friction: Finding Clear, Calm and Focused (01:04:25) The First Question To Ask Yourself Before Learning (01:05:00) Balance (01:07:45) Cerebellum (01:10:00) Flow States Are Not The Path To Learning (01:11:18) Novelty and Instability Are Key (01:14:55) How to Arrive At Learning (01:15:45) The Other Reason Kids Learn Faster Than Adults (01:19:25) Learning French and Other Things Faster (01:22:00) Yoga versus Science (01:32:00) Closing Remarks Title Card Photo Credit: Mike Blabac Disclaimer

personaldevelopment

Personal Development

problemsolving

Problem Solving

In this episode, I discuss how we can use specific types of behavior to change our brain, both for sake of learning the movements themselves and for allowing us to learn non-movement-based information as well. I describe the key role that errors play in triggering our brains to change and how the vestibular (balance) system can activate and amplify neuroplasticity. As always, I cover science and science-based practical tools. Thank you in advance for your questions and for your interest in science! 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 (00:00:29) Sponsors: AG1, LMNT (00:06:20) Nerves and Muscles (00:12:00) Exercise alone won’t change your brain (00:12:58) Behavior will change your brain (00:13:30) Remembering the wrong things (00:15:00) Behavior as the gate to plasticity (00:15:45) Types of Plasticity (00:17:32) Errors Not Flow Trigger Plasticity (00:21:30) Mechanisms of Plasticity (00:22:30) What to learn when you are young (00:23:50) Alignment of your brain maps: neuron sandwiches 00:26:00: Wearing Prisms On Your Face (00:29:10) The KEY Trigger Plasticity (00:32:20) Frustration Is the Feeling to Follow (Further into Learning) (00:33:10) Incremental Learning (00:35:30) Huberman Free Throws (00:38:50) Failure Specificity Triggers Specific Plastic Changes (00:40:20) Triggering Rapid, Massive Plasticity Made Possible (00:43:25) Addiction (00:45:25) An Example of Ultradian-Incremental Learning 00:49:42: Bad Events (00:51:55) Surprise! (00:52:00) Making Dopamine Work For You (Not The Other Way Around) (00:53:20) HOW to release dopamine (00:55:00) (Mental) Performance Enhancing Drugs (00:56:00) Timing Your Learning (00:57:36) (Chem)Trails of Neuroplasticity (00:58:57) The Three Key Levers To Accelerate Plasticity (00:59:15) Limbic Friction: Finding Clear, Calm and Focused (01:04:25) The First Question To Ask Yourself Before Learning (01:05:00) Balance (01:07:45) Cerebellum (01:10:00) Flow States Are Not The Path To Learning (01:11:18) Novelty and Instability Are Key (01:14:55) How to Arrive At Learning (01:15:45) The Other Reason Kids Learn Faster Than Adults (01:19:25) Learning French and Other Things Faster (01:22:00) Yoga versus Science (01:32:00) Closing Remarks Title Card Photo Credit: Mike Blabac Disclaimer

How to Learn Faster by Using Failures, Movement & Balance

How to Learn Faster by Using Failures, Movement & Balance — Episode #7

Neural plasticity involves strengthening and weakening connections between neurons in the brain in response to experiences. This is governed by key neurotransmitters like acetylcholine and epinephrine, which are released when we pay close attention. Early in life, neural plasticity occurs readily in response to experiences, but after age 25, it requires conscious effort and specific conditions to be activated.

Mechanisms of Neural Plasticity 

To activate neural plasticity as an adult, three key factors are required: alertness, focus and rest. <ul><li>Alertness: This can be achieved through motivation, emotion, caffeine, or a good sleep schedule. </li><li>Focus: Learning to focus visual attention is key. Staring at a fixed point without blinking for 1–2 minutes can increase focus and release acetylcholine. </li><li>Rest: Both non-REM sleep and <a href="https://www.youtube.com/watch?v=AKGrmY8OSHM&ab_channel=VirtusanApp">non-sleep deep rest﻿</a> help consolidate learning from focused periods. A 20-minute rest after learning can aid memory formation.</li></ul>

Accessing Neural Plasticity

For learning and self-improvement, Huberman recommends:<ol><li>Identifying when you are most alert and focusing learning during those times. </li><li>Practicing 90-minute focused learning periods within your ultradian cycles, with breaks in between. Start gradually and don't expect full focus at first.</li><li>Using visual focus techniques to activate acetylcholine release. This could be staring at a fixed point or reducing peripheral vision.</li><li>Taking 20-minute non-sleep deep rest periods after focused learning. This could involve lying down with eyes closed and no sensory input.</li></ol>

Protocol for Harnessing Neural Plasticity — Part 1

<ol><li>Prioritizing high-quality sleep for memory consolidation after focused learning. </li></ol><ul><li>Considering the use of supplements or medications to boost acetylcholine in moderation and under medical guidance.  </li><li>Balancing intense focus with mindless, repetitive activities that activate the reward system, like walking, running, or cycling.</li></ul>

Protocol for Harnessing Neural Plasticity — Part 2

<ul><li>Neural plasticity allows us to learn, adapt and improve at any age but requires effort after early development.</li><li>Releasing acetylcholine through visual focus techniques can activate plasticity for learning.</li><li>Practicing focused attention for learning in alertness periods, followed by rest, enhances memory and brain change.</li><li>A balanced approach of focus, rest, sleep, and mindless repetition aids self-improvement.</li></ul>

How to Focus to Change Your Brain — Key Takeaways

The podcast focuses on discussing neural plasticity, or the brain's ability to change in response to experience. Dr. Huberman provide an overview of the mechanisms involved in neural plasticity, how to access it at different stages of life, and protocols to harness it for learning and self-improvement. 

This episode introduces neuroplasticity—which is how our brain and nervous system learn and acquire new capabilities. I describe the differences between childhood and adult neuroplasticity, the chemicals involved and how anyone can increase their rate and depth of learning by leveraging the science of focus. I describe specific tools for increasing focus and learning. The next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive. 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 Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction (00:00:32) Sponsors: AG1, LMNT, Thesis, Momentous (00:03:50) Plasticity: What Is it, & What Is It For? (00:06:30) Babies and Potato Bugs (00:08:00) Customizing Your Brain (00:08:50) Hard-Wired Versus Plastic Brains (00:10:25) Everything Changes At 25 (00:12:29) Costello and Your Hearing (00:13:10) The New Neuron Myth (00:14:10) Anosmia: Losing Smell (00:15:13) Neuronal Birthdays Near Our Death Day (00:16:45) Circumstances for Brain Change (00:17:21) Brain Space (00:18:30) No Nose, Eyes, Or Ears (00:19:30) Enhanced Hearing and Touch In The Blind (00:20:20) Brain Maps of The Body Plan (00:21:00) The Kennard Principle (Margaret Kennard) (00:21:36) Maps of Meaning (00:23:00) Awareness Cues Brain Change (00:25:20) The Chemistry of Change (00:26:15) A Giant Lie In The Universe 00:27:10) Fathers of Neuroplasticity/Critical Periods 00:29:30) Competition Is The Route to Plasticity 00:32:30) Correcting The Errors of History 00:33:29) Adult Brain Change: Bumps and Beeps (00:36:25) What It Takes to Learn (00:38:15) Adrenalin and Alertness (00:40:18) The Acetylcholine Spotlight (00:42:26) The Chemical Trio For Massive Brain Change (00:44:10) Ways To Change Your Brain (00:46:16) Love, Hate, & Shame: all the same chemical (00:47:30) The Dopamine Trap (00:49:40) Nicotine for Focus (00:52:30) Sprinting (00:53:30) How to Focus (00:55:22) Adderall: Use & Abuse (00:56:40) Seeing Your Way To Mental Focus (01:02:59) Blinking (01:05:30) And Ear Toward Learning (01:06:14) The Best Listeners In The World (01:07:20) Agitation is Key (01:07:40) ADHD & ADD: Attention Deficit (Hyperactivity) Disorder (01:12:00) Ultra(dian) Focus (01:13:30) When Real Change Occurs (01:16:20) How Much Learning Is Enough? (01:16:50) Learning In (Optic) Flow/Mind Drift (01:18:16) Synthesis/Summary (01:25:15) Learning With Repetition, Forming Habits As always, thank you for your interest in science! Title Card Photo Credit: Mike Blabac Disclaimer

This episode introduces neuroplasticity—which is how our brain and nervous system learn and acquire new capabilities. I describe the differences between childhood and adult neuroplasticity, the chemicals involved and how anyone can increase their rate and depth of learning by leveraging the science of focus. I describe specific tools for increasing focus and learning. The next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive. 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 (00:00:32) Sponsors: AG1, LMNT (00:03:50) Plasticity: What Is it, & What Is It For? (00:06:30) Babies and Potato Bugs (00:08:00) Customizing Your Brain (00:08:50) Hard-Wired Versus Plastic Brains (00:10:25) Everything Changes At 25 (00:12:29) Costello and Your Hearing (00:13:10) The New Neuron Myth (00:14:10) Anosmia: Losing Smell (00:15:13) Neuronal Birthdays Near Our Death Day (00:16:45) Circumstances for Brain Change (00:17:21) Brain Space (00:18:30) No Nose, Eyes, Or Ears (00:19:30) Enhanced Hearing and Touch In The Blind (00:20:20) Brain Maps of The Body Plan (00:21:00) The Kennard Principle (Margaret Kennard) (00:21:36) Maps of Meaning (00:23:00) Awareness Cues Brain Change (00:25:20) The Chemistry of Change (00:26:15) A Giant Lie In The Universe 00:27:10) Fathers of Neuroplasticity/Critical Periods 00:29:30) Competition Is The Route to Plasticity 00:32:30) Correcting The Errors of History 00:33:29) Adult Brain Change: Bumps and Beeps (00:36:25) What It Takes to Learn (00:38:15) Adrenalin and Alertness (00:40:18) The Acetylcholine Spotlight (00:42:26) The Chemical Trio For Massive Brain Change (00:44:10) Ways To Change Your Brain (00:46:16) Love, Hate, & Shame: all the same chemical (00:47:30) The Dopamine Trap (00:49:40) Nicotine for Focus (00:52:30) Sprinting (00:53:30) How to Focus (00:55:22) Adderall: Use & Abuse (00:56:40) Seeing Your Way To Mental Focus (01:02:59) Blinking (01:05:30) And Ear Toward Learning (01:06:14) The Best Listeners In The World (01:07:20) Agitation is Key (01:07:40) ADHD & ADD: Attention Deficit (Hyperactivity) Disorder (01:12:00) Ultra(dian) Focus (01:13:30) When Real Change Occurs (01:16:20) How Much Learning Is Enough? (01:16:50) Learning In (Optic) Flow/Mind Drift (01:18:16) Synthesis/Summary (01:25:15) Learning With Repetition, Forming Habits As always, thank you for your interest in science! Title Card Photo Credit: Mike Blabac Disclaimer

How to Focus to Change Your Brain

How to Focus to Change Your Brain — Episode #6

<ul><li>Slow-wave sleep occurs during early nighttime sleep stages and facilitates motor learning, acquisition of details, and memory consolidation. </li><li>Characterized by large, slow brain waves, low acetylcholine, and moderate serotonin and norepinephrine, slow-wave sleep enables the release of growth hormone and tissue repair. </li><li>Deprivation of this stage impairs cognitive abilities and skills mastery.</li></ul>

Slow-Wave Sleep: The Foundation for Learning and Memory Consolidation 

<ul><li>REM sleep increases throughout the night, characterized by rapid eye movement, paralysis, and lack of epinephrine and norepinephrine. </li><li>This stage is crucial for processing emotions, themes, and meanings through dreams, as well as “uncoupling” distressing emotions from experiences. </li><li>REM sleep deprivation results in difficulty coping with stress, distorted thinking, and irritability. </li><li>Therapies like EMDR and ketamine facilitate effects similar to REM sleep by altering perceptions and emotional responses. </li></ul>

REM Sleep: Emotional Processing and Adjusting Perceptions

<ul><li>Several lifestyle factors and tools can enhance slow-wave and REM sleep. </li><li>Maintaining a consistent sleep-wake schedule, limiting fluid intake in the evening, and avoiding serotonin supplements are effective strategies. </li><li>Resistance exercise has been shown to increase slow-wave sleep. </li><li>Keeping a dream journal and practicing reality checks are ways to gain insight into and influence your sleep stages. </li><li>Consult a doctor before taking any supplements for sleep improvement.</li></ul>

Tools for Optimizing Sleep

<ul><li>While nightmares usually occur during slow-wave sleep, waking up feeling panicked could indicate your dream invaded wakefulness. </li><li>Teeth grinding or jaw clenching during sleep may be a sign you need more REM sleep. </li><li>Talk to your doctor before taking any supplements to improve sleep.</li></ul>

<ul><li>Prioritize sleep consistency over duration. Going to bed and waking up at the same time is more important than getting 8+ hours of sleep. </li><li>Slow-wave sleep and REM sleep serve distinct purposes. Understand how to optimize each stage.  </li><li>Unprocessed emotions, traumatic experiences, and unhealthy beliefs can be “unlearned” during REM sleep through dreams. Work to facilitate emotional release in this state.  </li><li>Lifestyle factors like diet, exercise, and stress management have a significant impact on sleep quality and neuroplasticity. Make self-care a priority.</li></ul>

Understanding and Using Dreams to Learn and to Forget — Key Takeaways

This podcast focuses on the science and significance of sleep, dreaming, and neuroplasticity. Specifically, it explores the roles of slow-wave sleep and REM sleep in learning and unlearning emotional experiences and traumatic events.

This episode is all about the two major kinds of dreams and the sorts of learning and unlearning they are used for. I discuss REM-associated dreams that control emotional learning and their similarity to various trauma treatments such as ketamine and EMDR. I also discuss Non-REM dreams and their role in motor learning and learning of detailed, non-emotionally-laden information. I relate this to science-backed tools for accessing more of the types of sleep and learning people may want. Other topics are listed in the time stamps below. 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 Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction (00:00:30) Sponsors: AG1, LMNT, Thesis, Momentous (00:03:00) The Dream Mask (00:06:00) Cycling Sleep (00:08:10) Chemical Cocktails of Sleep (00:13:00) Motor Learning (00:16:30) High Performance with Less Sleep (00:17:45) Rapid Eye Movement Sleep (00:20:30) Paralysis & Hallucinations (00:23:35) Nightmares (00:24:45) When REM & Waking Collide (00:25:00) Sleeping While Awake (00:26:45) Alien Abductions (00:29:00) Irritability (00:30:00) Sleep to Delete (00:32:25) Creating Meaning (00:34:10) Adults Acting Like Children (00:36:20) Trauma & REM (00:37:15) EMDR (00:39:10) Demo (00:44:25) Ketamine / PCP (00:45:45) Soup, Explosions, & NMDA (00:48:55) Self Therapy (00:50:30) Note About Hormones (00:51:40) Measuring REM / SWS (00:53:15) Sleep Consistency (00:56:00) Bed Wetting (00:58:00) Serotonin (00:59:00) Increasing SWS (00:59:50) Lucidity (01:02:15) Booze / Weed (01:03:50) Scripting Dreams (01:04:35) Theory of Mind (01:07:55) Synthesis (01:10:00) Intermittent Sleep Deprivation (01:11:10) Snoring Disclaimer (01:11:40) New Topic (01:15:50) Corrections (01:17:25) Closing Remarks As always, thank you for your interest in science! Title Card Photo Credit: Mike Blabac Disclaimer

This episode is all about the two major kinds of dreams and the sorts of learning and unlearning they are used for. I discuss REM-associated dreams that control emotional learning and their similarity to various trauma treatments such as ketamine and EMDR. I also discuss Non-REM dreams and their role in motor learning and learning of detailed, non-emotionally-laden information. I relate this to science-backed tools for accessing more of the types of sleep and learning people may want. Other topics are listed in the time stamps below. 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 (00:00:30) Sponsors: AG1, LMNT (00:03:00) The Dream Mask (00:06:00) Cycling Sleep (00:08:10) Chemical Cocktails of Sleep (00:13:00) Motor Learning (00:16:30) High Performance with Less Sleep (00:17:45) Rapid Eye Movement Sleep (00:20:30) Paralysis & Hallucinations (00:23:35) Nightmares (00:24:45) When REM & Waking Collide (00:25:00) Sleeping While Awake (00:26:45) Alien Abductions (00:29:00) Irritability (00:30:00) Sleep to Delete (00:32:25) Creating Meaning (00:34:10) Adults Acting Like Children (00:36:20) Trauma & REM (00:37:15) EMDR (00:39:10) Demo (00:44:25) Ketamine / PCP (00:45:45) Soup, Explosions, & NMDA (00:48:55) Self Therapy (00:50:30) Note About Hormones (00:51:40) Measuring REM / SWS (00:53:15) Sleep Consistency (00:56:00) Bed Wetting (00:58:00) Serotonin (00:59:00) Increasing SWS (00:59:50) Lucidity (01:02:15) Booze / Weed (01:03:50) Scripting Dreams (01:04:35) Theory of Mind (01:07:55) Synthesis (01:10:00) Intermittent Sleep Deprivation (01:11:10) Snoring Disclaimer (01:11:40) New Topic (01:15:50) Corrections (01:17:25) Closing Remarks As always, thank you for your interest in science! Title Card Photo Credit: Mike Blabac Disclaimer

Understanding and Using Dreams to Learn and to Forget

Understanding and Using Dreams to Learn and to Forget — Episode #5

<ul><li>A person’s temperature minimum refers to the lowest point in their 24-hour body temperature cycle, occurring ~90 minutes before average wake time. By shifting behaviors around your temperature minimum, you can advance or delay your circadian clock.  </li><li>Viewing bright light, exercising, and eating in the 4 hours after your temperature minimum will advance your clock. The opposite in the 4 hours before your minimum will delay your clock. </li><li>Knowing your temperature minimum allows you to combat jet lag by pre-adjusting your schedule before travel and continuing to shift it at your destination.</li></ul>

Temperature Minimum

<ul><li>Prepare in advance by shifting your clock 1-2 hours/day for a few days before travel in the direction you will be traveling. Continue shifting at your destination. </li><li>Avoid the “circadian dead zone” by not viewing bright light during midday, when it won’t affect your clock. </li><li>Eat meals on the local schedule to help reset your liver clock. </li><li>Use temperature by taking hot showers to delay your clock, or cold showers to advance it.</li><li>Supplements like magnesium or theanine may help, but get medical advice. Melatonin is not recommended for long-term use.</li></ul>

For Travelers 

<ul><li>Sleep whenever you can, in whatever increments, and focus on regulating your nervous system using NSDR protocols during wake times. </li><li>Map babies’ 90-minute ultradian rhythms and try to schedule sleep or formula around them. Waking during a cycle can make it hard to fall back asleep.</li><li>Use light and dimness to encourage the baby's developing circadian clock. Keep days bright and nights dim when possible. Though a baby's eyes are sensitive, normal daylight is beneficial. Bright light when you want them alert, dim light for sleep.</li></ul>

For New Parents

<ul><li>Though jet lag negatively impacts health over time, there is variability in severity between individuals based on genetics, age, and lifestyle. Strategies must be tailored for each person’s needs and abilities.  </li><li>Temperature shifts, meal times, and light exposure are more natural tools for managing your biology compared to supplements. Always consult a doctor before using supplements, especially for children or if on any medications.</li></ul>

<ul><li>Know your temperature minimum and use it as an anchor for shifting your circadian clock. </li><li>Get morning sunlight or bright light and avoid it before bed. Use it to advance your clock after your temperature minimum and delay it before.</li><li>Manage jet lag by preparing before travel and continuing to shift your clock at your destination. Avoid the circadian dead zone.</li><li>For new parents, sleep when you can and maintain your nervous system during wake times. Follow the baby's ultradian rhythms and use light/dark for their developing clock.</li></ul>

Find Your Temperature Minimum to Defeat Jet lag, Shift Work & Sleeplessness — Key Takeaways 

The podcast discusses supplements and strategies for optimizing sleep. Dr. Huberman emphasize understanding biological mechanisms and circadian rhythms to develop flexible and customized approaches for individuals. Research on circadian clocks, ultradian rhythms, temperature minimums, and light exposure provides a scientific basis for recommendations on managing jet lag, parenting, aging, and health.

In this episode, I discuss a simple and reliable measurement called your "temperature minimum" that you can use to rapidly adjust to new time zones when traveling and to offset the bad effects of nocturnal shift work. I also discuss tools for adjusting sleep and waking rhythms in babies, teens, new parents and the elderly. 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 Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction (00:00:30) Sponsors: AG1, LMNT, Thesis, Momentous (00:04:15) The bedrock of sleep-rest cycles (00:07:05) Night owls and morning larks (00:08:22) “The perfect schedule” (00:11:04) The 100K Lux per morning goal (00:15:15) Keeping your biological clock set (00:16:15) Reset your cortisol (00:21:22) Jetlag, death and lifespan (00:23:00) Going East versus West (00:28:45) The key to clock control (00:31:01) Your Temperature Minimum (00:36:30) Temperature and Exercise (00:41:20) Eating (00:42:50) Go West (00:44:15) Pineal myths and realities (00:51:13) The Heat-Cold Paradox (00:53:45) Staying on track (00:55:30) Nightshades (00:57:00) Emergency resets (00:57:30) Psychosis by light (00:58:05) Shift work (01:02:40) The Temperature-Light Rule (01:04:20) Up all night: watch the sunrise? (01:06:45) Error correction is good (01:08:20) NSDR protocols/implementation (01:10:44) The frog skin in your eye (not a joke) (01:16:39) Why stress turns your hair white (01:17:24) Ovaries or testes? (01:18:25) Babies and bright light (01:21:40) Polyphasic sleep (01:25:25) Ultradian cycles in children (01:27:38) Teens and puberty (01:29:50) Light before waking for better sleep (01:31:20) Older people and circadian rhythms (01:33:48) Sleepy Supplements (01:42:00) Red Pills & Acupuncture (01:43:50) Highlights (01:48:30) Feedback and Support As always, thank you for your interest in science! Title Card Photo Credit: Mike Blabac Disclaimer

habits

Habits

In this episode, I discuss a simple and reliable measurement called your "temperature minimum" that you can use to rapidly adjust to new time zones when traveling and to offset the bad effects of nocturnal shift work. I also discuss tools for adjusting sleep and waking rhythms in babies, teens, new parents and the elderly. 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 (00:00:30) Sponsors: AG1, LMNT (00:04:15) The bedrock of sleep-rest cycles (00:07:05) Night owls and morning larks (00:08:22) “The perfect schedule” (00:11:04) The 100K Lux per morning goal (00:15:15) Keeping your biological clock set (00:16:15) Reset your cortisol (00:21:22) Jetlag, death and lifespan (00:23:00) Going East versus West (00:28:45) The key to clock control (00:31:01) Your Temperature Minimum (00:36:30) Temperature and Exercise (00:41:20) Eating (00:42:50) Go West (00:44:15) Pineal myths and realities (00:51:13) The Heat-Cold Paradox (00:53:45) Staying on track (00:55:30) Nightshades (00:57:00) Emergency resets (00:57:30) Psychosis by light (00:58:05) Shift work (01:02:40) The Temperature-Light Rule (01:04:20) Up all night: watch the sunrise? (01:06:45) Error correction is good (01:08:20) NSDR protocols/implementation (01:10:44) The frog skin in your eye (not a joke) (01:16:39) Why stress turns your hair white (01:17:24) Ovaries or testes? (01:18:25) Babies and bright light (01:21:40) Polyphasic sleep (01:25:25) Ultradian cycles in children (01:27:38) Teens and puberty (01:29:50) Light before waking for better sleep (01:31:20) Older people and circadian rhythms (01:33:48) Sleepy Supplements (01:42:00) Red Pills & Acupuncture (01:43:50) Highlights (01:48:30) Feedback and Support As always, thank you for your interest in science! Title Card Photo Credit: Mike Blabac Disclaimer

How to Defeat Jetlag, Shift Work & Sleeplessness

Find Your “Temperature Minimum” to Defeat Jet lag, Shift Work & Sleeplessness — Episode #4

<ul><li>Consider how much sunlight or bright light exposure you get each day and record the times to identify any patterns. Getting adequate light, especially in the morning, helps entrain circadian rhythms.</li><li>Moonlight and firelight will not disrupt circadian rhythms or wake you up, since they lack the intensity and blue wavelengths to stimulate the photosensitive retinal ganglion cells involved in circadian regulation.</li><li>Red light may benefit mitochondrial function in photoreceptors if used briefly in the morning, but is too bright for use at night.</li></ul>

Light

<ul><li>Core body temperature follows an endogenous circadian rhythm that influences wakefulness and sleepiness. It is usually the lowest around 4 AM and peaks 12–16 hours later between 4-6 PM.</li><li>Temperature changes can shift circadian rhythms and wakefulness. Exercise, cold exposure, hot showers or saunas at different times of day will have different effects. Doing so in the morning advances your rhythm, at night delays it.</li><li>Cold showers or ice baths in the morning increase alertness in the short-term and may increase metabolism by activating brown fat thermogenesis if shivering occurs.</li></ul>

Temperature

<ul><li>Exercise provides an opportunity to train your circadian rhythm. Doing so at the same time each day develops an anticipatory response to wake up.</li><li>The type, intensity, and timing of exercise depends on individual needs and schedules. Cardiovascular or resistance exercise can be done whenever works for you, but around 30 minutes after waking or 3–4 hours after tends to optimize performance and minimize injury risk.</li><li>Pay attention to your sleep need and recovery in relation to exercise intensity. If exercise is too intense for your current capacity, you may feel persistent fatigue or sleepiness.</li></ul>

Exercise

<ul><li>The foods you eat can influence neurotransmitters and wakefulness or sleepiness. High protein or high carb meals, as well as meal volume and timing, activate changes in body temperature, blood flow, and hormone release that modulate arousal states.</li><li>Foods high in tyrosine (meat, nuts) support alertness by increasing dopamine and norepinephrine. Foods high in tryptophan (turkey, fish, carbs) increase serotonin and sleepiness.</li><li>Smaller volumes and fewer carbs support wakefulness. Larger, high-carb dinners often aid sleep.</li></ul>

Food

<ul><li>There is little high-quality evidence for most supplements marketed as “smart drugs” or nootropics. They tend to provide a stimulatory “shotgun approach” rather than specifically targeting learning, memory, creativity, or mood. Use with caution.</li><li>Magnesium, apigenin, and passionflower may aid sleep by increasing GABA, a calming neurotransmitter. Effects vary between individuals, so start with low doses.</li><li>L-tryptophan or 5-HTP increase serotonin. While they may help some people sleep, the effects can disrupt sleep architecture and vary greatly between individuals. Higher is not always better.</li></ul>

Supplements

<ul><li>Melatonin signals night length to our cells and circadian clocks. As days shorten in winter, melatonin levels increase, correlating with lowered mood, metabolism, and fertility in many animals. Light therapy can help counteract this.</li><li>Changes between the seasons significantly impact circadian rhythms, mood, metabolism, and hormone levels in humans. Some people are more strongly affected than others. Among those with notable changes, depression tends to be more common in winter.</li></ul>

Seasonal Changes

<ul><li>Males and females, on average, differ in traits influenced by sex-specific genes, hormones, and biology. However, there is significant overlap between the sexes and diversity within each sex.</li><li>Females experience fluctuations in reproductive hormones, circadian rhythms, body temperature, and sleep across the menstrual cycle and during pregnancy and postpartum periods.</li><li>Studies are revealing sex differences in areas like circadian rhythms, sleep, drug response, and mood disorders. A better understanding of sex differences could guide more personalized treatments.</li></ul>

The Role of Sex Differences

<ul><li> Choose one or two factors to change at a time and note the effects to determine what works best for you.</li><li> Be cautious with any supplements and check with your doctor, especially if on any medications. Effects of the same compound can vary significantly between individuals.</li><li> Neuroplasticity allows us to learn and change but requires consistency and repetition over time. New behaviors or habits feel unnatural at first but become second nature.</li></ul>

<ul><li>Your circadian rhythm and sleep-wake cycle depend greatly on light exposure, temperature, feeding times, and physical activity. Make note of how these factors currently influence you.</li><li>Increase light, especially sunlight, within 1–2 hours of waking. Dim light before bed. These help set your circadian rhythm.</li><li>Exercise daily at the same time. This trains your body to be active at that time, even when you don't feel like it. But avoid intense exercise late in the evening.</li></ul>

Using Science to Optimize Sleep, Learning & Metabolism — Key Takeaways, Part 1

<ul><li>Eat your largest meal earlier in the day. A light dinner helps with sleep. Stay hydrated and avoid excess screen time, caffeine, or sugar at night.</li><li>Start slowly and be consistent when implementing any new tools or protocols. Look for any resulting patterns to determine the right approach for your needs. Individualize.</li><li>Age, sex, season, diet, and geography significantly impact your circadian biology, sleep needs, and cognition. Learn how these variables currently affect you.</li></ul>

Using Science to Optimize Sleep, Learning & Metabolism — Key Takeaways, Part 2

The podcast discusses many factors that influence sleep, wakefulness, and cognition. It focuses on questions from listeners on a variety of topics related to neuroscience, biology, light, temperature, and behavior. Dr. Huberman highlight some key principles and tools for optimizing alertness, sleep, and learning.

“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 Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction (00:00:31) Sponsors: AG1, LMNT, Thesis, Momentous (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

exerciseandfitness

Exercise & 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

Using Science to Optimize Sleep, Learning & Metabolism

Using Science to Optimize Sleep, Learning & Metabolism — Episode #3

Adenosine builds up the longer we are awake, creating a “sleep drive” or hunger. It binds to receptors in the brain that normally promote wakefulness. Caffeine promotes wakefulness by blocking adenosine receptors. Each person must determine how caffeine impacts them and at what times of day it is appropriate.

Adenosine and Sleep Drive

We have an internal “clock” that regulates sleep-wake cycles over roughly 24 hours (circadian). It is most directly set by light exposure, especially sunlight. Sunrise triggers a rise in cortisol, promoting wakefulness. 12–16 hours later, the pineal gland releases melatonin, promoting sleepiness. Avoiding light at night prevents disrupting this rhythm. Circadian rhythms also impact hormones, body temperature, hunger, etc. They are linked with health, mood, and longevity.

Circadian Clocks and Rhythms

Light, especially sunlight, is the strongest “time giver” (zeitgeber) for circadian rhythms and sleep. Melanopsin-containing retinal ganglion cells detect light and signal the central circadian clock, called the suprachiasmatic nucleus. Bright light in the morning advances your clock, while light at night delays it. Get sunlight/bright light exposure for 2–10 minutes right after waking, and avoid bright lights 1–2 hours before bed for optimal sleep.

Light: The Key Zeitgeber

<ul><li>Magnesium, theanine, apigenin and melatonin are natural supplements that may aid sleep for some. However, they can disrupt circadian rhythms or have side effects, so consult a doctor before use. </li><li>For some, naps and “non-sleep deep rest” like meditation or hypnosis reset focus and promote sleepiness. They are skills that improve with practice.</li><li>It is easier to stay awake than force oneself to sleep. Relaxation practices using the breath and body help calm the mind for sleep.</li></ul>

Circadian rhythms arise from the central clock in the brain but impact the timing of physiological events throughout the body. They regulate hormones, body temperature, metabolism, hunger, immune function, and more. Disrupting them can lead to weight gain, diabetes, depression, and dementia over time.

How do circadian rhythms interact with and influence other biological processes?

The mind continues analyzing, planning and problem-solving (D-P-O), especially if excessively stimulated before bed. Relaxation techniques help calm the mind by focusing it on the body and breath. They can reset wakefulness-promoting neuromodulators, easing the transition to sleep.

What makes it hard to fall asleep even when very tired?

<ul><li>Get sunlight exposure, ideally first thing after waking. Use artificial light if needed. This sets your circadian clock and hormonal rhythms for the day.</li><li>Avoid overhead and electronic lights, especially blue light, 1–2 hours before bed. </li><li>Stick to a consistent sleep schedule, even on weekends. Our bodies like predictability.</li><li>Keep a consistent exercise schedule during the day or afternoon. Avoid intense workouts close to bedtime. Exercise is stimulating.  </li><li>Stay away from caffeine, nicotine, and alcohol close to bedtime. Do something calming like reading, or a warm bath.</li></ul>

Master Your Sleep & Be More Alert When Awake — Key Takeaways

The podcast discusses how to optimize one's sleep-wake cycle by controlling light exposure, timing of food and exercise, and relaxation practices. It covers the role of adenosine, circadian rhythms, cortisol, and melatonin in regulating alertness and sleepiness. Viewing bright light, ideally sunlight, during the day and avoiding it at night helps to anchor one's circadian clock and hormonal cycles for better sleep, mood, and health.

Today's episode provides a host of information on what makes us sleepy, sleep soundly, and feel awake and alert. It covers a broad range of tools for anyone wishing to improve their sleep and wakeful state. The science and logic for each tool are described. 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 Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction (00:01:23) Sponsors: AG1, LMNT, Thesis, Momentous (00:06:54) What Is Sleep Really For? (00:09:33) Sleep Hunger (00:11:09) Caffeine: Devil & Angel (00:15:34) Timing Your Sleep Properly (00:17:30) Release Your Hormones (At The Right Times) (00:18:45) (Pineal) Melatonin Waring (00:24:30) Strange Vision Is Good Vision (00:32:50) Blue Light Is Great! (00:37:00) The Real Problem With Smartphones (00:38:30) Blind / Low Vision People (00:39:45) Using Exercise & Food To Set Your Clock (00:42:00) The Power of Sunset (00:45:43) The Healthy Holes In Your Skull (00:48:15) Bad Light (00:51:11) Light Location (00:53:00) Fire / Candlelight (00:54:00) When To Eat (00:54:40) How To Wake Up Earlier (01:08:00) Using The Body To Control The Mind (01:10:00) Drugs & Supplements (01:18:00) Sleep Walking (01:20:00) Office Hours Title Card Photo Credit: Mike Blabac Disclaimer

Understand yourself and those around you.

psychology

Psychology

Today's episode provides a host of information on what makes us sleepy, sleep soundly, and feel awake and alert. It covers a broad range of tools for anyone wishing to improve their sleep and wakeful state. The science and logic for each tool are described. 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 (00:01:23) Sponsors: AG1, LMNT, Thesis (00:06:54) What Is Sleep Really For? (00:09:33) Sleep Hunger (00:11:09) Caffeine: Devil & Angel (00:15:34) Timing Your Sleep Properly (00:17:30) Release Your Hormones (At The Right Times) (00:18:45) (Pineal) Melatonin Waring (00:24:30) Strange Vision Is Good Vision (00:32:50) Blue Light Is Great! (00:37:00) The Real Problem With Smartphones (00:38:30) Blind / Low Vision People (00:39:45) Using Exercise & Food To Set Your Clock (00:42:00) The Power of Sunset (00:45:43) The Healthy Holes In Your Skull (00:48:15) Bad Light (00:51:11) Light Location (00:53:00) Fire / Candlelight (00:54:00) When To Eat (00:54:40) How To Wake Up Earlier (01:08:00) Using The Body To Control The Mind (01:10:00) Drugs & Supplements (01:18:00) Sleep Walking (01:20:00) Office Hours Title Card Photo Credit: Mike Blabac Disclaimer

Master Your Sleep & Be More Alert When Awake

Master Your Sleep & Be More Alert When Awake — Episode #2

The nervous system includes the brain, spinal cord, and connections between them and throughout the body. It is a continuous feedback loop translating electrical signals into our experiences. Neurons are nerve cells that communicate through synapses, releasing chemicals (neuromodulators) that influence which neurons are active. Different neuromodulators like dopamine, serotonin, and acetylcholine create different experiences. The nervous system enables five key functions: sensation, perception, feelings/emotions, thoughts, and actions.

The Nervous System

We have sensory receptors that detect the external world, creating sensations. Perception is how we focus on, interpret and make sense of sensations. Perception is selective and shaped by our attention, environment, experiences, biases, etc. Many species have additional senses humans lack, e.g., infrared detection in snakes or magneto reception in sea turtles for navigation.

Sensation and Perception

Feelings and emotions arise from the nervous system and neuromodulators. They are contextual and culturally dependent. While they feel uncontrollable, we can influence them by changing our nervous system through neuroplasticity.

Feelings and Emotions

Thoughts incorporate sensations, perceptions, and memories. They can be reflexive (automatic) or deliberate (requiring effort). Deliberate thought involves analyzing duration, path, and outcomes. Reflexive thinking dominates when resting or distracted, while deliberate thinking is required for learning, focus and change.

Thoughts

Actions are the “final common pathway” of the nervous system. Though short-lived, our experiences, thoughts, and feelings drive our actions and shape our impact on the world. The nervous system converts them into movement, speech, etc. Actions are also either reflexive or deliberate, requiring top-down control and feeling strained.

Actions

The autonomic nervous system regulates transitions between wakefulness, sleep, and other states. It includes sympathetic (alertness) and parasympathetic (calmness) divisions. Over 24 hours, it fluctuates between more alert and focused and more calm and unfocused. Understanding and controlling this seesaw is key to neuroplasticity and optimizing one's nervous system.

The Autonomic Nervous System

In addition to circadian (daily) rhythms, 90-minute ultradian rhythms govern our focus, perception, and sleep cycles. We can enhance learning and productivity by timing tasks around these rhythms and our personal energy levels across the day. The early parts of an ultradian cycle may feel strained but become easier.

Ultradian Rhythms

Neuroplasticity refers to the ability of the nervous system to change in response to experience. It is most dramatic in childhood but continues to a degree lifelong. In adulthood, it requires effort and focus as well as adequate rest. Acetylcholine and epinephrine are neuromodulators that “open up” neuroplasticity, marking active neurons during focused states for later change. Though learning occurs during focused, effortful practice, the actual rewiring of synapses happens during sleep and rest.

Neuroplasticity

Sleep is essential for health, longevity, emotional regulation, memory, and neuroplasticity. However, sleep quality and properly timing sleep are equally important as duration. Nonsleep deep rest, a state between wake and sleep, also facilitates neuroplasticity and renewal. By understanding one's energy and focus levels across the day and night, one can optimally schedule sleep, learning, and rest for productivity and well-being.

Sleep and Rest

<ul><li>Sensation is divorced from perception. We constantly sense far more than we perceive or are aware of. Perception requires attention and is selective.</li><li>Top-down control and deliberate thinking require effort and feel unnatural or strained because they activate epinephrine and norepinephrine, creating mental friction. With practice, new behaviors become easier and more reflexive.</li><li>There are many techniques for influencing emotions by changing one's nervous system over time. Emotions arise from temporary states of the nervous system and are context-dependent.</li></ul>

Traumatic experiences induce neuroplasticity unconsciously through heightened arousal and the release of epinephrine and acetylcholine. This “highlights” whatever neurons are active during the event, reinforcing those connections. Deliberate neuroplasticity requires choosing a focus or skill to improve, attending fully while practicing it, and then resting. It allows us to rewire our nervous system in a targeted manner.

How does trauma create neuroplasticity compared to deliberate neuroplasticity from practice and learning?

How do they relate to one another? Sensation refers to the initial detection of stimuli in the external or internal world by our sensory receptors. Perception is how we interpret, focus on and make sense of sensations through higher brain processes like attention, experience, biases, etc. Awareness is our conscious experience arising from what we perceive. Sensation leads to perception, which produces awareness. We can only become aware of and understand what we actively perceive.

What is the difference between sensation, perception and awareness?

<ul><li>The nervous system translates external and internal signals into all our experiences. Understand its parts and functions.</li><li>Perception depends on where we direct our attention. We can choose to perceive and influence our experiences.</li><li>Feelings originate in temporary states of the nervous system. Though they feel uncontrollable, we can rewire emotional reactions over time through practice.</li><li>Top-down control and deliberate thought require effort but become easier with consistent practice as new behaviors become reflexive. Agitation and strain lead to neuroplasticity.</li></ul>

How Your Brain Works & Changes — Key Takeaways, Part 1

<ul><li>90-minute ultradian rhythms govern our focus, energy and sleep-wake cycles. Schedule demanding tasks and rest periods around your rhythms.</li><li>Neuroplasticity requires focus and rest. Learning and practice activate the process, but rewiring happens during sleep and rest.</li><li>Master your autonomic nervous system by understanding your ideal sleep-wake schedule and energy levels during the day. Optimize sleep quality. Timing of learning and rest is key.</li><li>Explore the state of <a href="https://www.youtube.com/watch?v=AKGrmY8OSHM&ab_channel=VirtusanApp">non-sleep deep rest</a> to facilitate renewal, insight, and neuroplasticity.</li></ul>

How Your Brain Works & Changes — Key Takeaways, Part 2

The podcast provides an overview of the human nervous system, how it governs our experiences and behaviors, and how we can rewire it through neuroplasticity. The discussion covers neurons, synapses, neuromodulators, the autonomic nervous system, ultradian rhythms, and the role of sleep and focus in facilitating change.

Today’s episode provides an introduction to how the nervous system works to create sensations, perceptions, emotions, thoughts and behaviors, as well as how we can change our nervous system—a phenomenon known as neuroplasticity. The information sets the stage for all Huberman Lab podcast episodes that follow by covering neurons, synapses, brain chemicals and the rhythms that control our ability to focus, learn and sleep… and more. Thank you for your interest in science. We'll see you next week! 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 Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction (00:02:25) Sponsors: AG1, LMNT, Thesis, Momentous (00:07:57) What is the Nervous System (00:7:25) Deja Vu (00:08:09) How War, Guns & Soap Shaped Our Understanding of the Brain (00:10:47) Jennifer Aniston Neurons (00:11:58) Sensations (00:13:30) Magnetic Sensing & Mating (00:14:51) Perceptions & The Spotlight of Attention (00:16:33) Multi-Tasking Is Real (00:17:45) Bottom-Up vs. Top-Down Control of Behavior (00:18:38) Focusing the Mind (00:21:47) Antidepressants (00:25:01) Thoughts & Thought Control (00:25:56) Actions (00:30:40) How We Control Our Impulses (00:33:44) Neuroplasticity: The Holy Grail of Neuroscience (00:38:34) The Portal to Neuroplasticity (00:43:53) Accelerating Learning in Sleep (00:47:29) The Pillar of Plasticity (00:52:22) Leveraging Ultradian Cycles & Self Experimentation (00:57:17) Summary (00:58:03) Zero-Cost Support, Feedback, Reviews Title Card Photo Credit: Mike Blabac Disclaimer

Today’s episode provides an introduction to how the nervous system works to create sensations, perceptions, emotions, thoughts and behaviors, as well as how we can change our nervous system—a phenomenon known as neuroplasticity. The information sets the stage for all Huberman Lab podcast episodes that follow by covering neurons, synapses, brain chemicals and the rhythms that control our ability to focus, learn and sleep… and more. Thank you for your interest in science. We'll see you next week! 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 (00:02:25) Sponsors: AG1, LMNT (00:07:57) What is the Nervous System (00:7:25) Deja Vu (00:08:09) How War, Guns & Soap Shaped Our Understanding of the Brain (00:10:47) Jennifer Aniston Neurons (00:11:58) Sensations (00:13:30) Magnetic Sensing & Mating (00:14:51) Perceptions & The Spotlight of Attention (00:16:33) Multi-Tasking Is Real (00:17:45) Bottom-Up vs. Top-Down Control of Behavior (00:18:38) Focusing the Mind (00:21:47) Antidepressants (00:25:01) Thoughts & Thought Control (00:25:56) Actions (00:30:40) How We Control Our Impulses (00:33:44) Neuroplasticity: The Holy Grail of Neuroscience (00:38:34) The Portal to Neuroplasticity (00:43:53) Accelerating Learning in Sleep (00:47:29) The Pillar of Plasticity (00:52:22) Leveraging Ultradian Cycles & Self Experimentation (00:57:17) Summary (00:58:03) Zero-Cost Support, Feedback, Reviews Title Card Photo Credit: Mike Blabac Disclaimer

How Your Brain Works & Changes

How Your Brain Works & Changes — Episode #1

You are unique, and that is something to celebrate. You have a special set of skills, experiences, and perspectives that no one else can replicate. When you embrace your uniqueness, you can unlock your full potential and live a life that is true to you.

Embrace Your Uniqueness

You are here to create in your own very special way, a way no one else can. By tapping into your unique potential, you can create a life that is truly fulfilling.<ul><li>Your unique talents, skills, and experiences are a valuable part of who you are.</li><li>Embrace your creativity and express yourself in ways that feel authentic to you.</li><li>Don't compare yourself to others; focus on your strengths and what makes you special.</li></ul>

Tapping into Your Unique Potential

You are a valid and special part of the universe, and you are important. Recognizing your importance can help you build confidence and live a more fulfilling life.<ul><li>You are here for a reason, and your unique perspective is important.</li><li>Embrace your value and recognize the impact you can make on the world.</li><li>Trust yourself and believe in your abilities.</li></ul>

Embracing Your Importance

You are unique, and that is something to be celebrated. By becoming more conscious, tapping into your unique potential, and embracing your importance, you can unlock your full potential and live a fulfilling life. Remember to trust yourself, believe in your abilities, and never be afraid to embrace what makes you special.

Conclusion

Today, fully embrace your unique potential.

religionandspirituality

Religion & Spirituality

motivationandinspiration

Motivation & Inspiration

Unleashing Your Unique Potential

In these ideas, we explore the difference between fixing/improving ourselves and coming to know ourselves fully. Discover how these two approaches to personal and spiritual growth differ and how they can influence each other.

Fixing vs. Knowing Ourselves: A Guide to Personal and Spiritual Growth

Fixing ourselves is often driven by external pressures, while knowing ourselves is a personal choice.<ul><li>Fixing ourselves involves changing our external circumstances, behaviors, or habits; it is typically driven by external pressures, such as societal expectations or peer pressure.</li><li>Knowing ourselves is a personal choice that involves a commitment to self-discovery and growth.</li><li>While fixing focuses on external symptoms, knowing ourselves addresses the root cause of our challenges. Fixing focuses on the destination, while knowing ourselves focuses on the journey.</li></ul>

The Differences Between Fixing and Knowing Ourselves

A balance of fixing and knowing ourselves is key to personal and spiritual growth.<ul><li>Fixing ourselves can provide the external motivation needed to begin the journey of self-discovery.</li><li>Knowing ourselves can help us identify the root causes of our challenges and provide a more holistic solution.</li><li>By balancing fixing and knowing ourselves, we can achieve a greater sense of fulfillment and personal growth.</li></ul>

How Fixing and Knowing Ourselves Influence Each Other

Personal and spiritual growth is a journey that involves both fixing and knowing ourselves. While fixing focuses on external changes, knowing ourselves involves an inward journey of self-discovery. By balancing these two approaches, we can achieve a more holistic solution to our challenges and achieve a greater sense of fulfillment and personal growth.Remember to take small steps each day towards developing a deeper understanding of yourself, and watch as your life transforms in profound and meaningful ways.

Today, we're going to explore the powerful difference between fixing/improving ourselves and coming to know ourselves fully. Understanding this difference is crucial to achieving personal and spiritual growth goals.

Optimize Your Brain with Science-based Tools — Episode #8

How to Learn Faster by Using Failures, Movement & Balance — Episode #7

How to Focus to Change Your Brain — Episode #6

Understanding and Using Dreams to Learn and to Forget — Episode #5

Find Your “Temperature Minimum” to Defeat Jet lag, Shift Work & Sleeplessness — Episode #4

Kevin Luevano