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

Listen onSpotify.


The Tim Ferriss Show is among the most popular podcasts in the world with more than 600 million downloads. It has actually been picked for “Best of Apple Podcasts” 3 times, it is often the # 1 interview podcast across all of Apple Podcasts, and its been ranked # 1 out of 400,000+ podcasts on lots of occasions. To listen to any of the past episodes free of charge, take a look at this page.

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

Want to hear an episode with another person who delicately takes pleasure in the thrill of a cage-free shark experience? Provide an ear to my discussion with TOMS Shoes founder Blake Mycoskie, in which we go over serial entrepreneurship, his own pattern disturbance with the Hoffman Process, a civil service announcement for the psychedelically curious, the relationship characteristics of conscious uncoupling, and far more.


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


Andrew Huberman, PhD (@hubermanlab), is a neuroscientist and tenured teacher in the Department of Neurobiology at Stanford Universitys School of Medicine. Andrew is host of the Huberman Lab podcast, which he released in January of this year. An easy new routine thats been raising my mood in the early mornings, and what Andrew advises for timing circadian biology to, as wise bards of yore have proclaimed, accentuate the favorable and get rid of the negative. Andrews ideas on taking phosphatidylserine before sleep to assist blunt cortisol release, and what he utilizes to comparable impact. If you like tales of adventure, listen to Andrew talk about that time he went exit cage diving with excellent white sharks, a bunch of madmen in Mexico, and out of breath undersea technical difficulties– for science!

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

Related and Recommended.


Connect with Dr. Andrew Huberman:.

Please enjoy!

Listen onOvercast.

You can discover the records of this episode here. Transcripts of all episodes can be found here.

Now, Athletic Greens is using you their Vitamin D Liquid Formula totally free with your first subscription purchase– an essential nutrient for a strong immune system and strong bones. Check out AthleticGreens.com/ Tim to declare this special deal today and get the totally free Vitamin D Liquid Formula (and 5 complimentary travel packs) with your very first membership purchase! Thats up to a 1 year supply of Vitamin D as included worth when you try their extensive and scrumptious all-in-one everyday greens product.

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

This episode is brought to you by Theragun! Theragun is my go-to option for healing and remediation. Its a well-known, handheld percussive therapy gadget that releases your inmost muscle tension. I own 2 Theraguns, and my sweetheart and I utilize them every day after exercises and prior to bed. The brand new Gen 4 Theragun is simple to utilize and has a proprietary brushless motor thats remarkably peaceful– about as peaceful as an electrical tooth brush.

Given you by Athletic Greens all-in-one nutritional supplement, Theragun percussive muscle treatment devices, and Helix Sleep premium bed mattress. More on all three below.

Listen onApple Podcasts.

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 heaven Light Myth|Andrew Huberman, Instagram.
The Unique Results of Jump Rope Training|Crossrope.
Cortisol|Hormone 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 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.
Intense Light behind the Knees Is Just Bright Light behind the Knees|GNN.
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.
Using 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 during 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.
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.
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.
Dog 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.
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.
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.
Catabolism vs. Anabolism: Hormones, Body Weight, and Exercises|Healthline.
Athletes May Be Increasingly Abusing Insulin|New Scientist.
3 Steps to Optimizing Hydration: 25 Min Phys|Andy Galpin.
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|Psychological Floss.
Antipsychotic Medications for Cocaine Dependence|Cochrane.
How to Get Caffeine Out of Your System|Healthline.
Practical Amino Acids for Relaxation: L-Theanine, glycine, 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 Greatest 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.

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

Simply take their test– just 2 minutes to complete– that matches your body type and sleep choices to the best mattress for you. They have a 10-year warranty, and you get to try it out for a hundred nights, run the risk of totally free.

Andrew Huberman, PhD (@hubermanlab), is a neuroscientist and tenured professor in the Department of Neurobiology at Stanford Universitys School of Medicine. He has actually 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 actually been regularly published in top journals including Nature, Science, and Cell.

Why might vision be a secret to surviving 2020– or any year, for that matter?
Visual factors to consider for optimizing sleep quality.
An easy brand-new routine thats been elevating my state of mind in the early mornings, and what Andrew recommends for timing circadian biology to, as smart bards of yore have announced, emphasize the favorable and eliminate the negative. 18:25
When is the perfect time to get early morning light direct exposure, and how can we utilize an understanding of our body temperature level minimum to move our circadian clock if we desire to avoid jet lag and the impact of working 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 thoughts on taking phosphatidylserine prior to sleep to assist blunt cortisol release, and what he uses to comparable effect.
The genuine reason Andrew applies the term NSDR (non-sleep deep rest) to yoga nidra and a complimentary hypnosis app called Reveri, and the value somebody might discover in their practice no matter what they choose to call them. 42:26
What are physiological sighs, and how can we utilize them at any time to minimize tension without the concern of preparation other protocols demand? 47:43
Andrew discusses what hypnosis figures out and is how prone to it I would be. 52:26
What are some of the most practical applications of hypnosis, and do the states induced by it have any shared qualities with those caused by psychedelics? 56:27
Considering the future of useful brain modification and the synergestic combinations that might just get us there.
With a past that would not suggest a tenured future in academic community and a penchant for combating, what took place to Andrew on July 4th of 1994 that altered the trajectory of his life?
Why taking a leave of absence from university isnt the exact same thing as leaving– no matter how numerous tech creator origin stories like to paint their subject in the attractive, devil-may-care light of the latter rather than the practical previous. 1:15:02
How Andrews “wonderful” childhood rotated to among depression, disruption, and tension practically overnight, and what he did at the time (and in many methods is still doing) to cope.
What is the Hoffman Process, and how has it assisted Andrew?
If Hoffman was just one of 4 or 5 things that had a disproportionately positive influence on Andrew, what are some of those other things? 1:33:00
On family pets and death, canine research with rapamycin, and why any researcher gunning for a Nobel Prize might not be awry by altering their surname to Sabatini or Kornberg. 1:37:46
If you like tales of adventure, listen to Andrew talk about that time he went exit cage diving with fantastic 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, anxiety, and injury of the experience.
How does Andrew specify fear, and has he always been amazed by it? 1:47:00
What is turmerics effect on DHT? Would finasteride (Propecia) act likewise? 1:50:15
Highlighting how effective DHT is with the phenomenon of the Dominican Republics guevedoce. 1:55:57
Does Andrew believe a substance accountable for DHT inhibition could influence the gender of a pregnant ladys offspring? A late associates story may have some answers.
What does Andrew advise for enhancing testoterone? 2:00:05
Its really tough to get a biological totally free lunch: the dangers of testosterone replacement treatment and other testosterone-boosting efforts done haphazardly. 2:05:45
Why messing with hormone balance can actually speed up aging.
Andrews thoughts on cognitive enhancement from the pharmacological/supplement side.
Why yerba mate is my favorite caffeine lorry, and a recommendation from Andrew. 2:15:09
Why you may gain from waiting 90 minutes to 2 hours after waking to ingest your very first cup of caffeine, and what we can gain from Roland Griffiths excursions into the realm of caffeine research.
Exists a way to combat the results of caffeine?
What is the vagus nerve, and why is it fascinating on the fronts of physiology and psychiatry?
What books has Andrew talented most to other people? 2:28:43
What would Andrews billboards state? 2:31:20
Parting thoughts.