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#521: Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind

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Jul 7, 2021

Guest

Andrew Huberman

Dr. Andrew Huberman is a renowned neuroscientist from Stanford University who shares his insights on enhancing well-being through science. He discusses the critical role of sleep, effective non-sleep deep rest techniques, and the surprising connections between vision and breathing. Listeners learn about optimizing testosterone levels, the pros and cons of sleep aids, and innovative approaches to managing anxiety and fear. With a touch of humor, Huberman reflects on athletic ethics and the fascinating effects of substances like yerba mate and turmeric.

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ADVICE

Morning Sunlight Exposure

View sunlight for 2-10 minutes each morning upon waking.
This triggers cortisol release, promoting wakefulness and starting a timer for melatonin release.

insights

INSIGHT

Blue Light and Alertness

Blue light, especially from sunlight, is crucial for activating cells that regulate alertness early in the day.
Avoid using phones or computers as primary light sources in the morning, as they're less effective.

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ADVICE

Evening Light Management

In the evening, avoid bright lights to promote sleep.
If possible, position lights lower in your visual field, dimming them to reduce alertness.

Get the Snipd Podcast app to discover more snips from this episode

Breath, Vision, and Circadian Rhythms

05:42 • 25min

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Navigating Sleep Aids: Melatonin and Alternatives

31:04 • 10min

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Exploring Non-Sleep Deep Rest and Its Benefits

41:14 • 3min

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Harnessing the Power of Non-Sleep Deep Rest

44:33 • 24min

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Breaking Point to Breakthrough

01:08:27 • 24min

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Exploring the Depths of Mind and Body

01:32:48 • 14min

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Understanding Fear: The Connection Between Anxiety and Body Responses

01:47:00 • 3min

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Hormones, Supplements, and Athletic Ethics

01:50:15 • 25min

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Yerba Mate: A Unique Caffeine Experience

02:15:09 • 7min

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Unveiling the Vagus Nerve

02:21:57 • 7min

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Exploring Poetry and Well-Being

02:28:41 • 8min

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Insights and Recommendations for Better Living

02:36:11 • 6min

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Longitude

The True Story of a Lone Genius Who Solved the Greatest Scientific Problem of His Time

Dava Sobel

In 'Longitude', Dava Sobel narrates the epic scientific quest to determine longitude at sea, a problem that had plagued navigators for centuries. The story centers around John Harrison, a self-educated clockmaker from Yorkshire, who devoted forty years to developing a series of precise chronometers that could accurately measure time even on long and rough sea voyages. By comparing the chronometer's time to local sun time, navigators could precisely measure longitude, a breakthrough that significantly improved maritime navigation and saved countless lives. The book also delves into the historical context, including the establishment of the Board of Longitude and the scientific and political rivalries of the time, making it a compelling tale of human ambition, science, and innovation.

The Molecule of More

How a Single Chemical in Your Brain Drives Love, Sex, and Creativity—and Will Determine the Fate of the Human Race

Daniel Z. Lieberman

Michael E. Long

The Molecule of More delves into the role of dopamine in human behavior, revealing how this neurotransmitter drives our desires, fuels creativity, and influences various aspects of life including love, business, addiction, and politics. The authors argue that dopamine is not just a 'pleasure molecule' but a chemical of anticipation and possibility, which explains why we often crave what we don’t have and why we are driven to pursue new and unexpected things. The book uses insights from psychology, neuroscience, and social studies to provide a comprehensive understanding of dopamine’s impact on the human condition.

Wherever You Go, There You Are

Mindfulness Meditation in Everyday Life

Jon Kabat-Zinn

This book, first published in 1994, serves as a foundational guide to mindfulness and meditation. Jon Kabat-Zinn combines his research and medical background with his spiritual knowledge to help readers find peace and change their lives. The book emphasizes the importance of being fully present in the moment and making intentional, mindful choices. It includes a new introduction and afterword in the updated edition, along with factual updates to reflect changes in research and knowledge since its original publication.

Dopamine Nation

Finding Balance in the Age of Indulgence

Anna Lembke, MD

In 'Dopamine Nation,' Dr. Anna Lembke delves into the scientific discoveries that explain why overindulgence in high-reward, high-dopamine stimuli leads to pain. The book combines personal narratives from her clinical practice with the latest psychology research to illustrate how to find contentment and connectedness by keeping dopamine in check. Lembke discusses the impact of modern addictions, such as those related to smartphones, food, and other behaviors, and provides strategies for managing consumption and transforming lives. The book emphasizes the importance of balancing the science of desire with the wisdom of recovery.

The 4 Hour Workweek

Timothy Ferriss

In 'The 4-Hour Workweek', Timothy Ferriss presents a step-by-step guide to 'lifestyle design', encouraging readers to question the traditional notion of retirement and instead create a lifestyle that prioritizes freedom, adventure, and personal growth. The book teaches how to outsource life tasks, automate income, and eliminate unnecessary work using principles like the 80/20 rule and Parkinson’s Law. Ferriss shares his personal journey from a corporate workaholic to a location-independent entrepreneur and provides practical tips and case studies to help readers achieve similar results. The book emphasizes the importance of focusing on high-value activities, taking 'mini-retirements', and living life to the fullest in the present rather than deferring enjoyment until retirement.

This Is Your Mind on Plants

Michael Pollan

In this book, Michael Pollan delves into the world of three plant-based drugs: opium, caffeine, and mescaline. Through a blend of history, science, memoir, and participatory journalism, Pollan examines the cultural, historical, and personal contexts of these substances. He explores why humans are drawn to these plants and how they have been perceived and regulated differently over time. The book challenges the conventional narratives around these drugs, presenting them in a more nuanced and neutral light, and highlights their profound impact on human consciousness and our relationship with nature.

The 4-Hour Body

An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

Tim Ferriss

In 'The 4-Hour Body,' Tim Ferriss shares the results of over a decade of self-experimentation and research, involving hundreds of elite athletes, dozens of MDs, and thousands of hours of personal testing. The book covers more than 50 topics, including how to lose weight quickly, gain muscle without steroids, sleep less and perform better, and improve sexual health. Ferriss emphasizes the importance of finding the smallest changes that produce the biggest results, making it accessible for readers to achieve significant improvements in their physical health and performance.

Projections

Karl Deisseroth

In 'Projections,' Karl Deisseroth combines his expertise in psychiatry and optogenetics to explore the origins of human emotions. Through gripping case studies and scientific insights, he bridges the gap between ancient brain circuits and modern human experiences, shedding light on mental illness and the human quest for connection and meaning.

Brought to you by Athletic Greens all-in-one nutritional supplement, Theragun percussive muscle therapy devices, and Helix Sleep premium mattresses. More on all three below.

Andrew Huberman, PhD (@hubermanlab), is a neuroscientist and tenured professor in the Department of Neurobiology at Stanford University’s School of Medicine. He has made numerous important contributions to the fields of brain development, brain function, and neural plasticity. Andrew is a McKnight Foundation and Pew Foundation fellow and recipient of the 2017 Cogan Award for his discoveries in the study of vision. Work from the Huberman Laboratory at Stanford Medicine has been consistently published in top journals including Nature, Science, and Cell.

Andrew is host of the Huberman Lab podcast, which he launched in January of this year. The show aims to help viewers and listeners improve their health with science and science-based tools. New episodes air every Monday on YouTube and all podcast platforms.

Please enjoy!

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Past guests on The Tim Ferriss Show include Jerry Seinfeld, Hugh Jackman, Dr. Jane Goodall, LeBron James, Kevin Hart, Doris Kearns Goodwin, Jamie Foxx, Matthew McConaughey, Esther Perel, Elizabeth Gilbert, Terry Crews, Sia, Yuval Noah Harari, Malcolm Gladwell, Madeleine Albright, Cheryl Strayed, Jim Collins, Mary Karr, Maria Popova, Sam Harris, Michael Phelps, Bob Iger, Edward Norton, Arnold Schwarzenegger, Neil Strauss, Ken Burns, Maria Sharapova, Marc Andreessen, Neil Gaiman, Neil de Grasse Tyson, Jocko Willink, Daniel Ek, Kelly Slater, Dr. Peter Attia, Seth Godin, Howard Marks, Dr. Brené Brown, Eric Schmidt, Michael Lewis, Joe Gebbia, Michael Pollan, Dr. Jordan Peterson, Vince Vaughn, Brian Koppelman, Ramit Sethi, Dax Shepard, Tony Robbins, Jim Dethmer, Dan Harris, Ray Dalio, Naval Ravikant, Vitalik Buterin, Elizabeth Lesser, Amanda Palmer, Katie Haun, Sir Richard Branson, Chuck Palahniuk, Arianna Huffington, Reid Hoffman, Bill Burr, Whitney Cummings, Rick Rubin, Dr. Vivek Murthy, Darren Aronofsky, and many more.

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