
Huberman Lab de Scicomm Media
Scicomm Media
The Huberman Lab Podcast 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.
Categorias: Saúde
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In this episode, I describe a comprehensive toolkit consisting of behavioral and supplement-based tools that you can customize to enhance the quality, duration and impact of your sleep. This has an enormous positive impact on your overall health and daytime functioning, brain, hormones and immune system. I teach you how to effectively harness light (and darkness), temperature, food, exercise, caffeine, supplements, and digital devices in order to fall asleep faster, stay deeply asleep longer and overall, and achieve better quality sleep. I also describe how these tools can be modified to recover quickly from a poor night’s sleep, jet lag or bouts of shift work. Given that sleep is the foundation of all mental health, physical health and performance, this episode should benefit everyone as it provides an essential toolkit of science-supported, low- to zero-cost strategies that can be tailored to optimize your sleep routine. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman InsideTracker: https://insidetracker.com/huberman Eight Sleep: https://www.eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Tools to Optimize Sleep (00:03:02) Momentous Supplements (00:04:16) InsideTracker, Eight Sleep, LMNT (00:08:24) Factors to Control Circadian Rhythm & Sleep (00:15:10) Morning Tool: Morning Sunlight Viewing, Cortisol (00:20:44) Morning Sunlight: Circadian Rhythm, Artificial Lights, Cloudy Days (00:26:18) Evaluating Light in Environment, Compensating for Missed Morning Light (00:29:26) AG1 (Athletic Greens) (00:30:46) Morning Tools: Temperature & Deliberate Cold Exposure, Exercise (00:34:58) Timing Caffeine, “Afternoon Crash,” Exercise (00:40:08) Timing Eating, Alertness & Circadian Rhythm (00:45:20) 3 Daily Critical Periods (00:46:49) Afternoons: Naps, Deep Relaxation (NSDR, Self-Hypnosis), Exercise & Body Temperature, Caffeine (00:51:59) Afternoon Tools: Viewing Sunlight in Late Afternoon, Evening Light (00:56:45) Evening/Night Tools: Overhead Artificial Lights, Light Sensitivity (01:04:40) Evening Tools: Hot Bath/Sauna, Temperature & Sleeping Environment (01:09:40) Alcohol, THC & Reduced Sleep Quality; CBD, Anxiety & Falling Asleep (01:11:45) Sleep Supplements: Magnesium Threonate, Apigenin & Theanine (01:16:34) Melatonin Supplementation (Caution) (01:17:44) Additional Sleep Supplements: GABA, Glycine, Myo-Inositol & Anxiety (01:20:08) Falling Back Asleep: Reveri App, NSDR, Yoga Nidra (01:22:55) Staying Asleep: Eye Masks, Ear Plugs, Elevating Feet (01:24:58) Tool: Sleep Apnea & Nasal Breathing (01:28:20) Sleep Schedule Consistency, Weekends, Compensatory Sleep & Caffeine (01:31:14) Tools: Temperature Minimum & Jet Lag, Shift Work & Red Lights (01:37:38) Behavioral Tools for 3 Daily Critical Periods (01:39:26) Zero-Cost Support, YouTube Feedback, Huberman Lab Clips, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer
Episódios anteriores
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87 - Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Episode 84 Mon, 08 Aug 2022
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86 - Dr. Emily Balcetis: Tools for Setting & Achieving Goals | Episode 83 Mon, 01 Aug 2022
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85 - The Science & Treatment of Bipolar Disorder | Episode 82 Mon, 25 Jul 2022
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84 - Dr. Charles Zuker: The Biology of Taste Perception & Sugar Craving | Episode 81 Mon, 18 Jul 2022
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83 - Optimize & Control Your Brain Chemistry to Improve Health & Performance | Episode 80 Mon, 11 Jul 2022
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82 - Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools | Episode 79 Mon, 04 Jul 2022
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81 - The Science & Treatment of Obsessive-Compulsive Disorder (OCD) | Episode 78 Mon, 27 Jun 2022
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80 - Ido Portal: The Science & Practice of Movement | Huberman Lab Episode 77 Mon, 20 Jun 2022
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79 - Improve Flexibility with Research-Supported Stretching Protocols | Episode 76 Mon, 13 Jun 2022
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78 - Dr. Paul Conti: Therapy, Treating Trauma & Other Life Challenges | Episode 75 Mon, 06 Jun 2022
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77 - The Science & Process of Healing from Grief | Episode 74 Mon, 30 May 2022
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76 - Dr. Wendy Suzuki: Boost Attention & Memory with Science-Based Tools | Episode 73 Mon, 23 May 2022
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75 - Understand & Improve Memory Using Science-Based Tools | Episode 72 Mon, 16 May 2022
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74 - Understanding & Controlling Aggression | Episode 71 Mon, 09 May 2022
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73 - Dr. Rhonda Patrick: Micronutrients for Health & Longevity | Episode 70 Mon, 02 May 2022
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72 - The Science & Health Benefits of Deliberate Heat Exposure | Episode 69 Mon, 25 Apr 2022
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71 - Using Light (Sunlight, Blue Light & Red Light) to Optimize Health | Episode 68 Mon, 18 Apr 2022
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70 - How to Optimize Your Hormones for Health & Vitality | Episode 67 Mon, 11 Apr 2022
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69 - Using Deliberate Cold Exposure for Heath and Performance | Episode 66 Mon, 04 Apr 2022
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68 - Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance | Episode 65 Mon, 28 Mar 2022
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67 - Controlling Sugar Cravings & Metabolism with Science-Based Tools | Episode 64 Mon, 21 Mar 2022
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66 - Using Salt to Optimize Mental & Physical Performance | Episode 63 Mon, 14 Mar 2022
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65 - Dr. Justin Sonnenburg: How to Build, Maintain & Repair Gut Health | Episode 62 Mon, 07 Mar 2022
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64 - How to Enhance Your Gut Microbiome for Brain & Overall Health | Episode 61 Mon, 28 Feb 2022
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63 - Dr. David Spiegel: Using Hypnosis to Enhance Mental & Physical Health & Performance | Episode 60 Mon, 21 Feb 2022
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62 - The Science of Love, Desire and Attachment | Episode 59 Mon, 14 Feb 2022
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61 - Using Play to Rewire & Improve Your Brain | Episode 58 Mon, 07 Feb 2022
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60 - Optimizing Workspace for Productivity, Focus, & Creativity | Huberman Lab Podcast #57 Mon, 31 Jan 2022
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59 - Dr. Alia Crum: Science of Mindsets for Health & Performance | Episode 56 Mon, 24 Jan 2022
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58 - The Science of Setting & Achieving Goals | Episode 55 Mon, 17 Jan 2022
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56 - Dr. Jack Feldman: Breathing for Mental & Physical Health & Performance | Episode 54 Mon, 10 Jan 2022
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55 - LIFESPAN: The Science Behind Why We Age | Lifespan with Dr. David Sinclair | Episode 1 Wed, 05 Jan 2022
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54 - The Science of Making & Breaking Habits | Episode 53 Mon, 03 Jan 2022
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53 - Dr. David Sinclair: The Biology of Slowing & Reversing Aging | Episode 52 Mon, 27 Dec 2021
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52 - Science of Social Bonding in Family, Friendship & Romantic Love | Episode 51 Mon, 20 Dec 2021
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51 - Dr. David Berson: The Logic & Function of Your Brain’s Circuits | Episode 50 Mon, 13 Dec 2021
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50 - Erasing Fears & Traumas Based on the Modern Neuroscience of Fear | Episode 49 Mon, 06 Dec 2021
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49 - Dr. David Buss: How Humans Select & Keep Romantic Partners in Short & Long Term | Episode 48 Mon, 29 Nov 2021
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48 - The Science of Gratitude & How to Build a Gratitude Practice | Episode 47 Mon, 22 Nov 2021
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47 - Time Perception & Entrainment by Dopamine, Serotonin & Hormones | Episode 46 Mon, 15 Nov 2021
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46 - Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization | Episode 45 Mon, 08 Nov 2021
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45 - Using Your Nervous System to Enhance Your Immune System | Episode 44 Mon, 01 Nov 2021
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44 - Dr. Samer Hattar: Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood | Episode 43 Mon, 25 Oct 2021
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43 - Nutrients For Brain Health & Performance | Episode 42 Mon, 18 Oct 2021
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42 - Effects of Fasting & Time Restricted Eating on Fat Loss & Health | Episode 41 Mon, 11 Oct 2021
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41 - Dr. Craig Heller: Using Temperature To Optimize Performance, Brain & Body Health| Episode 40 Mon, 04 Oct 2021
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40 - Controlling Your Dopamine For Motivation, Focus & Satisfaction | Episode 39 Mon, 27 Sep 2021
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39 - Dr. Matthew Johnson: Psychedelic Medicine | Episode 38 Mon, 20 Sep 2021
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38 - ADHD & How Anyone Can Improve Their Focus | Episode 37 Mon, 13 Sep 2021
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37 - Healthy Eating & Eating Disorders - Anorexia, Bulimia, Binging | Episode 36 Mon, 06 Sep 2021