Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Performance, and Testosterone (#521)

SHOW NOTES.

Connect with Dr. Andrew Huberman:.
Instagram.

Associated and Recommended.

Please enjoy!

Andrew Huberman, PhD (@hubermanlab), is a neuroscientist and tenured professor in the Department of Neurobiology at Stanford Universitys School of Medicine. He has made various important contributions to the fields of brain advancement, 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 research study of vision. Work from the Huberman Laboratory at Stanford Medicine has actually been consistently released in top journals consisting of Nature, Science, and Cell.

Illustration via 99designs
” Use the body to manage the mind.”
— Dr. Andrew Huberman

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

Go to Theragun.com/ Tim today and get your Gen 4 Theragun today, beginning at only $199.

Brought to you by Athletic Greens all-in-one dietary supplement, Theragun percussive muscle treatment gadgets, and Helix Sleep premium bed mattress. More on all three listed below.

Listen to the episode on Apple Podcasts, Spotify, Overcast, Stitcher, Castbox, Google Podcasts, or on your favorite podcast platform.

This episode is given you by Athletic Greens. I get asked all the time, “If you could just use one supplement, what would it be?” My answer is typically Athletic Greens, my all-in-one nutritional insurance. I advised it in The 4-Hour Body in 2010 and did not make money to do so. I do my finest with nutrient-dense meals, naturally, however AG even more covers my bases with vitamins, minerals, and whole-food-sourced micronutrients that support gut health and the body immune system.. Now, Athletic Greens is using you their Vitamin D Liquid Formula totally free with your very first membership purchase– an essential nutrient for a strong immune system and strong bones. Check out AthleticGreens.com/ Tim to claim this unique offer today and get the complimentary Vitamin D Liquid Formula (and 5 complimentary travel packs) with your very first subscription purchase! When you attempt their extensive and delicious all-in-one everyday greens item, thats up to an one-year supply of Vitamin D as included value.

This episode is given you by Theragun! Theragun is my go-to option for recovery and restoration. Its a popular, portable percussive treatment device that releases your inmost muscle tension. I own two Theraguns, and my sweetheart and I use them every day after exercises and prior to bed. The all-new Gen 4 Theragun is simple to use and has an exclusive brushless motor thats surprisingly quiet– about as quiet as an electric toothbrush.

Listen onSpotify.

This episode is brought to you by Helix Sleep! Helix was selected as the # 1 total mattress of 2020 by GQ publication, Wired, Apartment Therapy, and numerous others. With Helix, theres a specific mattress to fulfill each and every bodys unique comfort needs. Simply take their test– just 2 minutes to finish– that matches your body type and sleep preferences to the best mattress for you. They have a 10-year service warranty, and you get to attempt it out for a hundred nights, risk totally free. Theyll even choose it up from you if you dont enjoy it. And now, to my dear listeners, Helix is providing to 200 dollars off all mattress orders plus 2 totally free pillows at HelixSleep.com/ Tim.

PICKED LINKS FROM THE EPISODE.

The Huberman Lab Podcast.
Vision and Breathing May Be the Secrets to Surviving 2020|Scientific American.
Practice: Broaden Your Vision|Music, Mind, and Movement.
Belladonna: Remedy with a Dark Past|Healthline.
2-Minute Neuroscience: Suprachiasmatic Nucleus|Neuroscientifically Challenged.
The Actual Science of Blue Light|Andrew Huberman, Instagram.
The Biology and “How to” of Using Light to Trigger or Reduce Depression and the Blue Light Myth|Andrew Huberman, Instagram.
The Unique Results of Jump Rope Training|Crossrope.
Cortisol|Hormonal Agent Health Network.
10 Best Ways to Increase Dopamine Levels Naturally|Healthline.
Correspondence of Plasma and Salivary Cortisol Patterns in Women with Breast Cancer|Neuroendocrinology.
Master Your Sleep and Be More Alert When Awake Huberman Lab Podcast # 2.
How Zeitgeber Time Signals Reset Sleep, Internal Clock|Verywell Health.
Light Affects Mood and Learning through Distinct Retina-Brain Pathways|Cell.
Bright Light behind the Knees Is Just Bright Light behind the Knees|GNN.
Melanopsin|Wikipedia.
Find Your Temperature Minimum to Defeat Jetlag, Shift Work, and Sleeplessness|Huberman Lab Podcast # 4.
Artograph LightPad 930 LX|Amazon.
Direct Effect of Melatonin on Syrian Hamster Testes: Melatonin Subtype 1a Receptors, Inhibition of Androgen Production, and Interaction with the Local Corticotropin-Releasing Hormone System|Endocrinology.
8 Consequences of Taking Melatonin Every Night You Might Not Be Aware Of|Bustle.
Jarrow Formulas MagMind with Magnesium L-Threonate Supplements|Amazon.
Thorne Research Amino Acid L-Theanine Supplements|Amazon.
Swanson Apigenin Prostate Health Supplements|Amazon.
Thorne Research Magnesium Bisglycinate Powder|Amazon.
The Health Benefits of Phosphatidylserine|Verywell Mind.
12 Proven Health Benefits of Ashwagandha|Healthline.
Utilizing Cortisol and Adrenaline to Boost Our Energy and Immune System Function|Huberman Lab Podcast # 18.
I Tried Yoga Nidra, and It Was as Restorative as a 4-Hour Nap|Byrdie.
Digital Hypnosis|Reveri.
Using Science to Optimize Sleep, Learning, and Metabolism|Huberman Lab Podcast # 3.
Kamini Desai Yoga Nidra App.
Yoga Nidra: A Guided Meditation Experience Led by Liam Gillen|Amrit Yoga Institute.
Replay of Learned Neural Firing Sequences throughout Rest in Human Motor Cortex|Cell Reports.
Reduce Anxiety and Stress with the Physiological Sigh|Huberman Lab Quantal Clip.
Heart Rate Variability: A New Way to Track Well-Being|Harvard Health.
Medical Hypnosis|Stanford Health Care.
, how to Know JRE Clips.
How to Do the Spiegel Eye Roll Hypnosis Test|Worlds Fastest Hypnotist.
Brain Activity and Functional Connectivity Associated with Hypnosis|Cerebral Cortex.
MDMA-Assisted Psychotherapy|MAPS.
The Worlds Largest Psychedelic Research Center|The Tim Ferriss Show # 385.
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 by Daniel Z. Lieberman and Michael E. Long|Amazon.
Dopamine Nation: Finding Balance in the Age of Indulgence by Anna Lembke, MD|Amazon.
The Social Dilemma|Netflix.
Dopamine vs. Serotonin: Depression, Digestion, Sleep, and More|Healthline.
This Is Your Mind on Plants by Michael Pollan|Amazon.
Michael Pollan– This Is Your Mind on Plants|The Tim Ferriss Show # 520.
Neuralink.
Isla Vista, CA|Niche.
Danny Way: Great Wall of China Jump|X Games.
The 4-Hour Workweek: Escape 9-5, Live Anywhere, and Join the New Rich by Timothy Ferriss|Amazon.
The 4-Hour Body: An Uncommon Guide to Rapid Fat Loss, Incredible Sex, and Becoming Superhuman by Timothy Ferriss|Amazon.
Rancid.
What Is a Leave of Absence from College?|ThoughtCo.
3 Iconic San Francisco Spots That Shaped Skateboarding History|7 × 7 Bay Area.
Wherever You Go There You Are by Jon Kabat-Zinn|Amazon.
Thorne Research Super EPA Supplements|Amazon.
What is the Hoffman Process?|Hoffman Institute Foundation.
Blake Mycoskie– TOMS, The Hoffman Process, Conscious Uncoupling, and Psychedelics|The Tim Ferriss Show # 446.
Canine Aging Project Takes Veterinary Research in New Direction|VIN.
Dr. Peter Attia on Longevity Drugs, Alzheimers Disease, and the 3 Most Important Levers to Pull|The Tim Ferriss Show # 517.
My Life Extension Pilgrimage to Easter Island|The Tim Ferriss Show # 193.
Its Time to Change Your Relationship to Fear|Outdoors.
6 Foods That May Block DHT and Fight Hair Loss|Healthline.
Suspended Olympic Runner Blames Pork Burrito For Failing Steroid Drug Test|, iflscience.
.
Nandrolone|PubChem.
IAAF Official Scoffs at Narcolepsy Epidemic|CBC Sports.
Propecia (Finasteride) Uses, Dosage, Side Effects, Interactions, Warning|RxList.
The Extraordinary Case of the Guevedoces|BBC News.
Ben Barres (1954– 2017)|Nature.
Testosterone: What It Is and How It Affects Your Health|Healthline.
Solaray Tongkat Ali Root Supplements|Amazon.
Sex Hormone-Binding Globulin|Wikipedia.
Albumin|Wikipedia.
Barlowes Herbal Elixirs Fadogia Agrestis Extract Supplements|Amazon.
Human Chorionic Gonadotropin|Wikipedia.
Luteinizing Hormone (LH)|Hormone Health Network.
Testosterone Cypionate|Healthline.
Estrogen|Hormone Health Network.
Development Hormone|You and Your Hormones from the Society for Endocrinology.
Aromatase Inhibitors|Wikipedia.
Post Cycle Therapy: The Most Effective Way To Restore Hormones|Mens Journal.
Secretagogue|Wikipedia.
Catabolism vs. Anabolism: Hormones, Body Weight, and Exercises|Healthline.
Athletes May Be Increasingly Abusing Insulin|New Scientist.
Alpha-GPC|RxList.
3 Steps to Optimizing Hydration: 25 Min Phys|Andy Galpin.
Theobromine|PubChem.
8 Health Benefits of Yerba Mate (Backed by Science)|Healthline.
Anna Park Yerba Mate Tea|Amazon.
Problem: The Best Time of the Day to Drink Coffee Isnt as Soon as You Wake Up|Mental Floss.
Antipsychotic Medications for Cocaine Dependence|Cochrane.
How to Get Caffeine Out of Your System|Healthline.
Practical Amino Acids for Relaxation: Glycine, l-theanine, and gaba|Pure Encapsulations Blog.
Mucuna and Parkinsons Disease: Treatment with Natural Levodopa|IntechOpen.
2-Minute Neuroscience: Vagus Nerve (Cranial Nerve X)|Neuroscientically Challenged.
Vagus Nerve Stimulation|Mayo Clinic.
The Form and Function of Channelrhodopsin|Science.
Projections: A Story of Human Emotions by Karl Deisseroth|Amazon.
The Optogenetics Breakthrough|The New Yorker.
You Are What You (First) Eat|Human Neuroscience.
Books by David Whyte|Amazon.
Books by Wendell Berry|Amazon.
Longitude: The True Story of a Lone Genius Who Solved the best Scientific Problem of His Time by Dava Sobel|Amazon.
David Whyte: A Lyrical Bridge in between Past, Present and Future|TED.
HRV Biofeedback|Dr. Leah Lagos.

Want to hear an episode with somebody else who delicately takes pleasure in the thrill of a cage-free shark adventure? Lend an ear to my discussion with TOMS Shoes creator Blake Mycoskie in which we went over serial entrepreneurship, his own pattern interruption with the Hoffman Process, a public service statement for the psychedelically curious, the relationship dynamics of conscious uncoupling, and much more.

Why might vision be a secret to making it through 2020– or any year, for that matter? 05:41
Visual considerations for optimizing sleep quality. 15:11
A simple brand-new routine thats been raising my state of mind in the early mornings, and what Andrew recommends for timing circadian biology to, as wise bards of yore have announced, highlight the favorable and remove the negative. 18:25
When is the ideal time to get morning light exposure, and how can we utilize an understanding of our body temperature minimum to move our circadian clock if we wish to avoid jet lag and the effect of operating at odd hours? 23:55
Why Andrew is not a fan of melatonin as a sleep help, and what he suggests instead. 31:03
Andrews ideas on taking phosphatidylserine prior to sleep to assist blunt cortisol release, and what he uses to comparable impact. 37:15
The genuine reason why Andrew applies the term NSDR (non-sleep deep rest) to yoga nidra and a complimentary hypnosis app called Reveri, and the worth someone might discover in their practice no matter what they decide to call them. 42:26
What are physiological sighs, and how can we use them at any time to reduce tension without the burden of preparation other procedures demand? 47:43
Andrew describes what hypnosis is and identifies how prone to it I would be. 52:26
What are some of the most useful applications of hypnosis, and do the states caused by it have any shared characteristics with those induced by psychedelics?
Thinking about the future of advantageous brain modification and the synergestic combinations that may just get us there.
With a past that would not suggest a tenured future in academic community and a penchant for battling, what took place to Andrew on July 4th of 1994 that changed the trajectory of his life?
Why taking a leave of absence from university isnt the very same thing as leaving– no matter the number of tech founder origin stories like to paint their subject in the attractive, devil-may-care light of the latter rather than the practical former.
How Andrews “wonderful” childhood rotated to one of depression, disturbance, and stress nearly overnight, and what he did at the time (and in numerous ways is still doing) to cope. 1:17:38
What is the Hoffman Process, and how has it helped Andrew? 1:28:44
If Hoffman was just one of four or 5 things that had a disproportionately favorable effect on Andrew, what are some of those other things? 1:33:00
On animals and mortality, canine research study with rapamycin, and why any scientist gunning for a Nobel Prize might not be wrong by changing their surname to Sabatini or Kornberg.
If you like tales of experience, listen to Andrew talk about that time he went exit cage diving with great white sharks, a lot of madmen in Mexico, and breathless undersea technical problems– for science! Marvel at what he did to purge himself of the fear, stress and anxiety, and trauma of the experience.
How does Andrew specify fear, and has he constantly been fascinated by it?
What is turmerics effect on DHT? Would finasteride (Propecia) behave?
Highlighting how powerful DHT is with the phenomenon of the Dominican Republics guevedoce. 1:55:57
Does Andrew believe a compound accountable for DHT inhibition could influence the gender of a pregnant females offspring? A late colleagues story may have some answers.
What does Andrew advise for enhancing testoterone?
Its really difficult to get a biological complimentary lunch: the hazards of testosterone replacement therapy and other testosterone-boosting efforts done haphazardly.
Why tinkering hormone balance can actually accelerate aging. 2:09:44
Andrews ideas on cognitive enhancement from the pharmacological/supplement side. 2:12:27
Why yerba mate is my preferred caffeine car, and a recommendation from Andrew. 2:15:09
Why you might gain from waiting 90 minutes to two hours after waking to ingest your first cup of caffeine, and what we can gain from Roland Griffiths expeditions into the realm of caffeine research. 2:16:43
Exists a way to combat the impacts of caffeine? 2:18:24
What is the vagus nerve, and why is it remarkable on the fronts of physiology and psychiatry? 2:21:57
What books has Andrew gifted most to other individuals? 2:28:43
What would Andrews signboards say?
Parting ideas.

The Tim Ferriss Show is among the most popular podcasts worldwide with more than 600 million downloads. It has been picked for “Best of Apple Podcasts” three times, it is typically the # 1 interview podcast across all of Apple Podcasts, and its been ranked # 1 out of 400,000+ podcasts on numerous celebrations. To listen to any of the past episodes for complimentary, take a look at this page.

Listen onApple Podcasts.

PEOPLE MENTIONED.

Listen onOvercast.

Andrew Huberman, PhD (@hubermanlab), is a neuroscientist and tenured professor in the Department of Neurobiology at Stanford Universitys School of Medicine. Andrew is host of the Huberman Lab podcast, which he introduced in January of this year. An easy new routine thats been elevating my state of mind in the early mornings, and what Andrew advises for timing circadian biology to, as sensible bards of yore have actually announced, emphasize the positive and get rid of the unfavorable. Andrews ideas on taking phosphatidylserine prior to sleep to help blunt cortisol release, and what he uses to similar result. If you like tales of adventure, listen to Andrew talk about that time he went exit cage diving with great white sharks, a lot of madmen in Mexico, and out of breath undersea technical troubles– for science!

SCROLL BELOW FOR LINKS AND SHOW NOTES …

What was your favorite quote or lesson from this episode? Please let me understand in the remarks.