Using Science to Optimize Sleep, Learning & Metabolism | Episode 3
“Office Hours” — In this episode, I answer your most commonly asked questions about science-supported tools for accessing more alertness, better learning, and quality sleep. I also cover when to exercise, time meals, and how to systematically vary your temperature to achieve specific effects on your nervous system. Thank you to our sponsors Athletic Greens - https://athleticgreens.com/huberman InsideTracker - https://insidetracker.com/huberman Timestamps (00:00:00) - Introduction (00:05:50) - Moonlight & Fire (09:25:00) - Red Light: Good & Bad (00:15:45) - Why Blue-Blockers Are Unscientific (00:19:20) - Eyeglasses, Contact Lenses & Windows (00:22:05) - Adding Up Your Lights (00:24:30) - “Netflix Inoculation” With Light (00:25:25) - How The Planet Controls Your Energy (00:27:00) - A Season For Breeding (?) (00:31:15) - Melatonin / Serotonin (00:33:50) - Epinephrine vs Adrenaline: Same? Different? (00:35:00) - Exercise & Your Sleep (00:40:30) - Neuroplasticity & Food/Chemicals/NSDR (00:44:10) - Using Sound & Smell To Learn Faster (00:46:45) - Dream Meaning & Remembering (00:48:15) - Waking Up Paralyzed (00:49:40) - Nap/Focus Ratios For Accelerated Learning (00:52:45) - Hypnotizing Yourself (00:54:05) - Smart Drugs (01:01:10) - Magnesium: Yay, Nay, or Meh? (01:02:10) - How Apigenin Works (01:04:30) - Serotonin: Slippery Slope (01:05:35) - The Frog Experiment (01:08:35) - Temperature (01:10:30) - Morning Chills (01:28:00) - Eating For Heating (01:30:30) - Vagal Pathways For Gut-Brain Dialogue (01:31:50) - Sex Differences (01:33:50) - Self Experimentation As always, thank you for your interest in science! Title Card Photo Credit: Mike Blabac Disclaimer
