AMA #14: 2023 Philanthropy, Evening Routine, Light Therapy, Health Metrics & More

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Dec 31, 2023

Explore groundbreaking advancements in mental health research aimed at tackling issues like PTSD and eating disorders. Discover the benefits of the anterior mid-cingulate cortex for willpower and learn how effective evening routines can enhance sleep quality. Uncover the advantages of red light therapy versus natural sunlight for health. Plus, gain practical strategies to overcome midnight awakenings and the vital balance between sleep quality and strength training. Tune in for expert insights into wellness metrics and personal health experiences!

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INSIGHT

aMCC and Challenges

The anterior mid-cingulate cortex (aMCC) grows when embracing difficult challenges.
It shrinks when avoiding challenges, reflecting willpower and tenacity.

ADVICE

Evening Light Exposure

Get a splash of sunlight in the afternoon/evening to protect against bright artificial light's melatonin suppression.
Viewing bright light between 10 pm and 4 am can significantly reduce melatonin levels.

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Welcome to a special edition of the 14th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. This episode is a recording of a live stream AMA, originally exclusive to our Annual and Lifetime Members. We've decided to make the full-length version available to everyone, including non-members of Huberman Lab Premium.

Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.

If you're not yet a member but enjoyed this full-length livestream AMA, we invite you to join Huberman Lab Premium. By subscribing, you'll gain access to exclusive benefits including our regular monthly full-length AMA episodes, AMA transcripts, podcast episode transcripts, early access to live events and more. Additionally, a significant portion of your membership proceeds contributes to advancing human scientific research. You can learn more about the research we were able to support in our Annual Letter 2023.

If you're a Huberman Lab Premium member, you can access the transcript for this AMA episode here.

Timestamps

(00:00:00) Introduction

(00:00:34) 2023 Scientific Research Contributions

(00:07:07) Anterior Mid Cingulate Cortex Studies: Discussion on Research & Findings

(00:12:32) Evening Routines and Light: Insights on Managing Light Exposure Before Sleep

(00:21:26) Light Therapy in Northern Regions: Tips for Coping With Limited Morning Light

(00:28:48) Annual Health and Fitness Metrics: Key Metrics to Monitor Yearly

(00:39:59) Dealing With Midnight Wakefulness: Strategies for Falling Back Asleep

(00:46:41) Strength Training for Women: Protocols for Strength Without Hypertrophy

(00:50:56) Full Body Scan MRIs: Evaluating the Benefits and Usage

(00:55:07) Dog Wellness and Communication: Potential Exploration Into Canine Well-Being

(00:56:17) Balancing Muscle Strength: Strategies for Equalizing Arm Strength

(01:00:54) Content on Children's Development: Future Plans and Current Resources

(01:03:23) Conclusion & Thank You

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