AMA #17: Making Time for Fitness, Top Sleep Tools & Best Learning Strategies

Welcome to a preview of the 17th Ask Me Anything (AMA) episode, part 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 an existing Premium member, you can log in to access the full episode at hubermanlab.supercast.com.
If you're not a member, you can join Huberman Lab Premium at www.hubermanlab.com/premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research.
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Resources
Foundational Fitness Protocol: www.hubermanlab.com/newslette...
Timestamps
00:00:00 Introduction to AMA #17
00:00:14 Exciting Announcement
00:02:16 Diving Into the Foundational Fitness Protocol
00:09:37 Flexibility in Your Fitness Routine
00:17:12 Optimizing Workout Times & Prioritizing Health
00:23:31 Closing Thoughts & Huberman Lab Premium Benefits
In the full AMA episode, we cover:
- Periodization & the Philosophy of Fitness
- Unlocking the Secrets of Sleep: Insights & Tools
- Chronotypes and Personalized Sleep Strategies
- The QQRT Formula: Quantity, Quality, Regularity & Timing of Sleep
- Exploring Naps & Non-Sleep Deep Rest (NSDR)
- Effective Learning & Note-Taking Strategies
- The Power of Teaching & Self-Testing in Learning
#HubermanLab #AMA
Title Card Photo Credit: Mike Blabac - www.blabacphoto.com
Disclaimer: www.hubermanlab.com/disclaimer

[@notawolf]

Thank you for your top-tier accessible education to the public. It's been three great years waiting for new episodes of this pod every Monday. If possible, I'd be thrilled to listen to you and Dr. Ellie Phillips talking about dental health. She's the Internet tooth fairy to many of us.

[@lmirast44]

As an electrical engineering student, you are the inspiration behind so many of the projects, ideas, and research I undertake. I can't thank you enough, Dr. Huberman!

[@aarushchhatri3885]

Try😂

[@consuelonazabal6888]

Thank you so much, Andrew Huberman, for all your hard work! I really appreciate the time and effort that you put into every podcast.

[@jinx.rhodes]

Amen! 🤘🏻

[@alexkarakkal]

Hubs hair is getting thicker. Please drop your haircare routine Andrew!!

[@lordofdarkness8143]

i think in the past he said that he wasn't using any treatment for his hair. i dont know if he started treatment because you could've definitely seen some thinning in the past. he made a video about hairloss prevention, so basically its the "big three" stack that is scientifically grounded. that includes finasteride, minoxidil and ketoconazole. i think he is anti-finasteride so he probably uses minoxidil only or topical caffeine. it also could be the fact that he grew his hair out so it maybe just visually looks fuller. he also mentioned on the Joe Rogan podcast that he takes an NMN supplement which he said that it supposedly made his hair grow faster.

[@Charlitoboy]

@@lordofdarkness8143I don’t think he uses minoxidil. He has stated previously that he doesn’t want to mess up with DHT production or serum levels

[@eliteboxfitness]

Red light therapy. An additional benefit of it

[@Ryan.G.Spalding]

You are right! Good eye.

[@snasnusnaba3361]

​@@lordofdarkness8143he sure as hell does NOT use minoxidil. He said that his hair grows like crazy from NMN, but he does not have hairloss in the first place And he said that he would just shave it off if he had hairloss, because all the treatments have side effects that he would never ever want.

[@user-ks6xp9hy6j]

Doctor Huberman I just discovered your youtube a few weeks ago. I've leaned so much from you. I listen to your channel daily now. Thank you!

[@mineman662]

Thank you for this, I’m a big fan of the podcast, I need to make more time to listen to these while I do tasks around the apartment. Thank you Dr. Huberman!

[@57auxmoines]

Thank you for your generosity for humans and thank you for speaking out on testing ONLY on humans. ❤

[@devanushichaliha2622]

Thank you for this Helpful motivating,podcast.🙏🏻🙏🏻

[@v45ud3v4]

dude this schedule really works for me. i've been doing this consistently for almost a year now which never happened to me before with other plans that I was putting together on my own. thanks so much!

[@stewarthorne9620]

Hi Dr Huberman, long time listener, first time commenter. :-) Thank you for your efforts in public education. I have derived great value from the podcasts. You could be interested in a podcast with Steve Kaufman. He is a former Canadian diplomat and a polyglot. Very highly regarded in the language learning community. Can speak 10 languages at any moment, with another 10 he has studied to verying degrees. He also has a very successful KZbin channel. 加油Jiayou

[@Shakedown24Seven]

Just applied to the premium cast. It was definitely a quality ama. I actually watched Matt Walker’s first four of six; however, that was a swanky summery, very helpful. Glad to be contributing to something more 👊🏼

[@estarbiencadadia]

Thank you for this! Helps making it more real 🙏

[@harryv6752]

Much, much thanks to you, Dr. Huberman. Started really tuning in to you, what you're saying, and your message, on a daily, just over 7 weeks ago. And it has been a major life changer for me. Since then, I can't go a morning without first talking a cold shower after i wake and then driniking my coffee over an hour later and making sure to get my sunlight as the sun crests the horizon. Much love n respect! 🤘

[@sethmaginnipig1801]

Thank you doc. You stand for a lot!

[@Pxxnxe_]

thank you for everything that you do.

[@dan_iversaire]

Exactly what I needeed! I was watching your podcasts and was waiting for this day since long time 💯🔥

[@OMYGosha]

Dear Andrew First of all - threw these words I am sending to you and your crew all my appreciation and love for bringing so much clarity, care and fun to my life (and life of loved ones). Secondly comes the question or better say topic, that may lie around your interest as well (since you to my notice a caffeine man). The theme sounds like "Tea - wonders of ancient beverage" (the naming still in progress). The idea is to explore how tea caffeine (based at my experience) creates somehow different waves of concentration and focus (you may even say different mind states). As a regular tea drinker I would love to dig into the roots of this wonder to discover with you its connection with productivity, creativity and sleep relationship of course. With love to you and science, George

[@ChefScottSUP]

You've ignited a spark, guiding journeys with brilliance.

[@anamei9923]

Thank you.💖🙏🏽

[@jaehyeoncho777]

Great appreciation for your podcast. It gives me insight and guidelines for doing everyday activities :)

[@endypendy18206]

ANOTHER AMAZING EDUCATION GEM FROM THE AMAZING PROF HUBERMAN!!!!

[@JPatelLive]

A nice shorter eps; I like the succinctness as per usual, Doc - Peace 2 u and the guidance/info etc u share! THANKS 4 ALL

[@fanawane6650]

Thank you for having this content out at the time I need it most! It’s been rookie months for health care and sleep routine for me and this is killing me 😢

[@cecipalacios1007]

Thanks so much Andrew 👏🏻👏🏻👏🏻👏🏻👏🏻these routines were so needed!! May I suggest some compounded exercises and some training focus on women 65+, please please! Thank you

[@barbarafairbanks4578]

For women 65+, or ANY age - go to anything you can find fm Dr. Stacy Sims PhD. (She also has her own website.) - Exercise Physiologist, & Nutritionist (though she rarely offers nutrition advice, from what I've seen of her interviews) However, she spealizes in women's fitness. (And, be aware that women's fitness need differs, in important ways, from men's fitness needs. She does alot of work with elite female athletes. Also, please know that there is a dearth of fitness studies on women! Nearly all of the fitness advice you see - anywhere - are based on men's fitness studies.🙄 Dr. Stacy Sims is trying her best to change this fact....making some headway in that direction- but still a long way to go, to try to overcome the status quo. "Women are not small men." Dr. Stacy Sims There is an excellent (eye-opening) interview of Dr. Sims on Katie Couric's YT channel. Enjoy!

[@Mohamed_Alhadi]

Thanks for the effort you make to do this podcast, am really grateful for that you strive to deliver those invaluable information for the public at zero-cost . Again thank you so much I just joined recently but listening to you has become part of my daily routine

[@Pedro-pz5gb]

l'll refer this mycologist who introduce MDMA it helped me treat my depression and anxiety, check him out he also guide newbies on proper trips moments.

[@Pedro-pz5gb]

@novatripps

[@Pedro-pz5gb]

He's on Instagram

[@olgazavilohhina6854]

¡Hola Profe! As usual a lot of actionable advice. Thank You for all Your hard work and care for all of us

[@belltheTACO]

Any way we could get an updated supplement list of what you’re currently taking?

[@Ryan.G.Spalding]

This guy is a beast! Keep em coming!

[@FreestylingIsLike123]

Oh he does 😉

[@williambreeze2659]

Thanks for the information!

[@strictlyaesthetic9202]

After watching the madness that you have endured ... I have become one of your biggest fans.... I have subscribed hoping to contribute soon..... 469 x 12

[@elove7797]

He says some interesting things but damn he can spend 8 hours explaining how to make a pb&j sandwich

[@DanTheMan19]

Hey Andrew F the media and what they are doing to you You help lots of people and inspire lots of us, including me . Keep it going ! No one cares what dirt they pull out as long as the good eclipse the bad , God bless you !

[@nameyourchannel8262]

Yoooo, need this.

[@justrione]

Thank you for all that you do. Very helpful

[@osmanaarshad]

Thanks

[@reginadubois6840]

Haven't seen a new AMA in a while! Thanks for posting.

[@Viviiamor]

The basic structure of the foundational fitness protocol is 3 resistance training sessions per wk ( also called anaerobic, strength training or weight training ) and 3 cardiovascular training sessions per wk ( aerobics, like running, cycling, swimming, dancing, heavy cleaning etc)

[@void_gift]

Hi Dr. Huberman, I often experience a unique phenomenon, particularly noticeable after a stressful day followed by extended sleep, where it feels like something in my head 'connects and disconnects' briefly, accompanied by a sensation similar to white noise and a slight pulling of my eyes. These sensations, which I’ve occasionally felt since childhood, typically occur in relaxed states and are somewhat comforting. They remind me of being deeply rested. Could these sensations be linked to neurological transitions between stress and relaxation? What might be causing these brief, almost pleasant 'brain zaps'? Thank you for your insights!

[@mariateresarueda4079]

❤❤❤love you

[@Unknow_abyss]

Im right now trying to change my lazy life to a productive one So i am going to start to listen to your podcasts

[@Pedro-pz5gb]

l'll refer this mycologist who introduce MDMA it helped me treat my depression and anxiety, check him out he also guide newbies on proper trips moments.

[@Pedro-pz5gb]

@novatripps

[@Pedro-pz5gb]

He's on Instagram

[@vale_004]

Hey Andrew! 😊

[@Donald.J.Trump-971]

I have never seen a ama but it’s Awsome

[@wizerdjuice9589]

Exciting announcement ends 2:15. Without further ado.

[@FrankMartinez1980]

The hero we don’t deserve 👍

[@ethanlong2552]

What should I do if I want to improve my diet as a basketball player?

[@elisenaify5538]

Do you think that cold therapy would benefit anyone with TBI? My main question is what would be therapeutic for a person living with a TBI?

[@swatkthkh]

Thx

[@razzakrajib6233]

Happy mothers day

[@maciej9115]

What is my BJJ training? It’s basically a combination of different trainings. How should I install it in the protocol with resistance, cardio, etc.? It would be awesome to hear about it.

[@megastar2329]

I’m not sure if there’s an episode already done on this, but is there a way to help our eyes as we are aging? To avoid or delay the need for reading glasses, etc. Exercises that can be done, or is it just inevitable that we will likely need them.

[@hubermanlab]

www.hubermanlab.com/episode/the-science-of-vision-eye-health-and-seeing-better

[@ricardoalmazanmora1462]

Hello Doctor Huberman, could make a video on how to heal or reverse or prevent cte or brain damage? The reason I’m asking it’s because my dad played football for years and now he started to have symptoms of cte and I don’t want anything bad to happen to him, so could you help me? Thank you

[@gabrielab]

Thank you for this ❤ What do you think about the recommendations on getting 10,000 steps in daily? For me, daily life brings around 4,000

[@KatyWithAWhyyy]

I can't resist poking a little fun at the idea of him doing an "AMA". I mean not ANYTHING tho right? 😆

[@Mastermindyoung14]

yeah...no troll questions. OMG amirite? tee hee

[@dragonuv65]

lol I saw a Breaking Points video about Huberman where Sagaar talks about how some women were trying to make a scandal out of Andrew Huberman. Turned out it was just mad and jealous women that he isn't seeing anymore. My guy is a smart and considerate lady-killer, what a man.

[@cindiexoxoxo3773]

As is usually the case when women make accusations against men

[@cecipalacios1007]

By the way you must be doing something great for the average people the reason why la prensa, el altavoz de ciertos grupos, no les interesa que eduques a las masas en algo tan importante como la salud!! A seguir adelante!!

[@SolomonMagnus819]

Definitely don’t want to sleep on this AMA!

[@FrankStecher]

nice

[@dabbog5518]

HealingLoveALL

[@TheTravelingMexican]

Andrew, If I take electrolytes like Dr. Berg, does break a fast?

[@vitalychernobyl6137]

Hello Redbar fans!

[@marielleo4715]

I think his hair is thicker! I watch the videos from 2 years ago ,he had definitiv less hair than now!

[@digitalsoulopreneur]

Thanks huber man

[@Slothanacoin007]

Is Slothana the next 1000xgem meme coin, its launching on may 1st 4pm UTC.

[@user-mi5wc9vx6t]

👍

[@FarhanChowdhury-ws8pw]

❤

[@SLVENCOOKER]

"Best Learning Strategies" ------- I missed the part where that's my problem🕷

[@derejegodana]

❤️❤️🙏❤❤

[@ryanscanlon2151]

If you're reading the comments i was hoping to pick your brain about your actual feild of experience, opthalmology and neurology. I had eye surgery for one and a half detached retina's (my near sightedness was so severe both my retina's started detaching around the same time lucky me) one eye they laser sautered and the other required surgery. My right eye has a plastic band around it presumably forever and ive had distorted vision in my right eye ever since, a recent new perscription revealed my eye was not in the same alignment as it was pre surgery and a prism lense was able to correct it which revealed the other issues. My right eye's input was being ignored peaving my oeft eye to do most of the work, my vision is physically compressed where object in my right eye appear narrower and taller than in my good eye. Ive been told glasses wont be able to fix the problem and i was wondering how far i could go or if any methods exist to re learn how to see through my right eye and have my brain correct for the squishing so i might get normal or at least closer to normal vision again.

[@Mariel_M721]

👍👍👍👍

[@annaali947]

😇

[@Mitch-lb4pc]

I don't know man. I started doing nicotine pouches and now I'm smoking cigarettes

[@cuculic23]

Staring at the camera for a long time feels odd. Perhaps avoiding Nvidia eye contact would make it appear more natural and less awkward. : )

[@cuculic23]

Your mouth movements appear disconnected from the upper portion of your face.

[@cuculic23]

At 3:06 or 4:14, when you adjust the microphone without looking at it :D

[@cuculic23]

If we concentrate solely on forehead wrinkles, we can discern when you're reading from paper and when you're not.

[@Cass-gi4kk]

My training is not that different from his.

[@Simon-vj7sk]

Bro is a corroborated expert making time for doing things 👁👄👁

[@cantbendknee]

Just ignore the massive pink rotating elephant in the room! Ha ha paid a PR person for that advice I'm sure.

[@Manzanita1890]

Wow. His podcasts used to be so informative. That was 20 min of fluff. How sad. I guess it was just a matter of time.

[@Gabriela-V.369]

This protocol is designed specifically for man, it has nothing to do with what women fitness protocol means.

[@danflashes8254]

After reading the New York Magazine article about you I will never trust anything you say scammer. Dude doesn’t even have a “lab” 😂😂😂

[@Kameshwari108]

Ja, this information would be useless to you. Go back to your couch and watching The Three Stooges.

[@joso8801]

can you do an episode on how to fit youre harem of women into your busy schedule? Also, holy f... this is boring. How do people listen to this?

[@samsulekshortsdailyyy]

You cant really name it ask me anything when you do not answer the most answered one

[@Mastermindyoung14]

trolls to the bottom

[@sethflix]

I CAN'T KEEP UP WITH YOUR MULTI-HOUR LONG VIDEOS. UNSUBSCRIBED!