Scientifically proven better sleep and less stress Andrew Huberman, PhD + Joe De Sena
The Hard Way With Joe De Sena
Toggling Between Sympathetic and Parasympathetic States
Exploring the importance of finding balance between alertness and calmness through meditation and control over the nervous system.
Andrew Huberman, PhD runs a neurobiology lab at Stanford University and talks today with Joe De Sena about the brain science behind many of our moods and behaviors. How can you trigger the chemical releases, naturally with behaviors, that will help you sleep better, control stress, and achieve more? It turns out napping is great for memory, recovery, and health, that a simple breathing technique can immediately reduce stress, and dopamine can help you achieve your goals. Dive into what your brain chemicals are actually doing and how to control your internal reward mechanisms. This episode is full of invaluable tips!
LESSONS
- Biology is a process not an event
- Rest is what rewires your brain
- Napping makes you better
- Slow wave sleep = deep recovery
- Nervous system instructs the immune system
- Behavior, diet + supplementation are key
- Get sun in your eyes in the morning
- Avoid bright lights at night
- Exercise early in the day
- Learn what works best for you
- understand internal reward mechanisms
- Learn how to toggle internal switches
- Gratitude is a power tool of effort
- Laughter is powerful medicine
- View the horizon once a day
This episode is brought to you by Honey Stinger. Visit Honeystinger.com and use code: HSSPARTAN2020 to save 30% off.
LINKS
Instagram: @hubermanlab
TIME STAMPS
0:00 Sefra + Joe social distance intro this episode
1:15 HONEYSTINGER.COM intro
2:30 Neuroscience of napping
3:30 changing your brain & 3 types of rest
5:00 Slow wave sleep + deep recovery
6:00 Carwash for the brain
7:20 How to sleep better
8:20 Behvaior diet + supllemnation
9:20 Setting biological timers
11:40 why to avoid bright lights at night
14:30 benefits of evening light
16:20 patterns of 24 hour cycles
17:20 how diet effects sleep
19:20 Is melatonin good?
23:20 Fasting + it effects on sleep
24:45 Yoga nidra + respiration patterns
26:30 HONEYSTINGER.COM break
30:30 Working with military communities
34:00 Neural burn rate + neuro-chemicals
36:30 internal reward mechanisms
38:40 The how.
40:45 Gratitude vs. compliancy
43:30 Dopamine Reward Prediction error
47:15 Stress mitigation + horizon viewing
48:30 Optical flow
50:00 De-stress breaths
51:15 Joe + Sefra debrief about neural lessons learned
56:45 HONEYSTINGER.COM close
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CREDITS:
Producer – Marion Abrams, Madmotion, llc.
Hosts: Joe De Sena & Sefra Alexandra. Johnny Waite & Colonel Nye are currently social distancing.
Synopsis – Sefra Alexandra | Seed Huntress
Production Assistant - Andrea Hagarty
© 2020 Spartan
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