My DAILY HACKS To Improve Sleep, Destroy Laziness & LIVE LONGER! | Andrew Huberman & Mark Hyman

Get my top tips for optimal health and vitality: bit.ly/MarksPicks
When I was in medical school, they taught us we can’t regenerate brain cells. If you stayed up too late studying or did drugs, you’d lose precious connections and that was that. Now, luckily, we know that isn’t true. There are multiple ways to encourage the plasticity of the brain at any age, to enhance everything from sleep to learning. Most people don’t realize that sleep is a keystone of health. When we’re sleep-deprived, it’s really hard to eat well or to have the energy to exercise. It’s hard to think straight. It’s even hard to stay in a good mood or have a positive outlook on life. Understanding the way the brain and our neurotransmitters work means we can hack our sleep to not just feel amazing but to level up our focus, skills, and knowledge.
Today on The Doctor’s Farmacy, I talk to Dr. Andrew Huberman about the body-brain connection and how small actions can have huge payoffs for our brain health. Dr. Huberman is a neuroscientist and tenured Professor in the Department of Neurobiology at the Stanford University School of Medicine. He has made numerous important contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning.
Dr. Huberman is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award in 2017, which is given to the scientist making the largest discoveries in the study of vision. His lab’s most recent work focuses on the influence of vision and respiration on human performance and brain states such as fear and courage. Work from the Huberman Laboratory at Stanford University School of Medicine has been published in top journals including Nature, Science, and Cell and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
This episode is brought to you by Athletic Greens, BiOptimizers, and Cozy Earth.
Athletic Greens is offering Doctor’s Farmacy listeners a full year supply of their Vitamin D3/K2 Liquid Formula free with your first purchase, plus 5 free travel packs. Just go to athleticgreens.com/hyman to take advantage of this great offer.
Right now, BiOptimizers is offering Doctor’s Farmacy listeners 10% off your Magnesium Breakthrough order. Just go to magbreakthrough.com/hyman and use code HYMAN10 to receive this amazing offer.
Cozy Earth makes it super easy to try out their products with a 30-day free trial and 10-year warranty. Plus, right now they are offering their best sale price ever with 40% off. Just go to cozyearth.com use the code HYMANPODCAST40 at checkout.

[@drmarkhyman]

Get my FREE guide 3 Steps to Reverse Aging when you sign up for my weekly health picks 👉 bit.ly/IncreaseHealthspan

[@cindyhuff924]

Prepping for eternity with God is a massive focus exercise -- thanks for the insights‼️🙏✝️

[@adritimmis]

Hyman + Huberman?! Today's a good day!

[@alexlee8639]

Yeah interesting mix

[@winbalingit8502]

I am so excited!!! Happy dancing!!!💃🏽😁👍🏽❤️✌🏽

[@angalmeida29]

Well said ;)

[@Vineeth..v]

Well said..

[@gazels11]

Agreed 👍🏻

[@laurelmartone73]

Andrew Huberman is one of my new favorite podcasters!! Thank you, Dr. Hyman, for interviewing him!!

[@Tombstone2438]

Every night I would read for 30 to 40 minutes in bed before I go asleep. I find it a great prelude to a good night's sleep.

[@stonward]

Me too - until my eyes failed me; it's not the same with glasses!

[@cynderella2867]

This was so interesting! So good to know that at 64 I can still grow, learn and change. I really enjoy your podcasts. Thank you.

[@SantiagoPena84]

Sinclair’s with DeLauer and Hyman and Huberman. Such great info on the tube this morning. Lets strengthen our mental and physical state folks. Everyone have a great day and keep learning!

[@cabezitadealgodon]

This guy is a guru hands down...when he talks about us praising performance & productivity while putting our health on an altar I was like wow...that's definitely our culture. Over achievers who are either miserable with stress or disease or addictions...

[@Sylvivilla]

It's such an honor listening to my 2 favorites, Doctor Hyman and Prof Huberman....Hello from Costa Rica....Best teachings ever!

[@angalmeida29]

Dr Huberman u are surely deserving of a Nobel prize for all the research you do and help humanity with

[@vidalskyociosen3326]

He just profess other people’s research , but he also got a minor research of his own, one he’s very good at is to communicate all these research to a layperson ; for that he deserve a reward.

[@liliasamonte8932]

​@@vidalskyociosen3326aa0 9

[@MuzzzicRoxxx]

Finally this collab!!

[@JFKDallas]

This collaboration was soo needed for human kind :D bless both!!

[@eugeniebreida1583]

Summer in Seattle . . . it’s been beautiful, especially stepping out onto my humble, sunny East facing kitchen deck upon awaking, where my espresso machine is happily parked. I spend an hour in the dappled sun there, or nearby garden work.

[@avaceleste]

Pure Mastery! Thank y’all

[@awc4962]

Great episode! Very informative 👏 👌 👍

[@ligiasommers]

Amazing and helpful episode 🙏🏻💖🌹

[@bitarezaee6152]

Really enjoyed this talk. Thank you 🙏🏻

[@donnahaar6652]

Fantastic podcast, very helpful! Thank you, gentlemen!

[@Adrianna0025]

My 2 faves! Thank you for the video :)

[@gracefulabundance]

This is a fantastically informative conversation that I keep listening to over and over again! Thanks so much.

[@glennalinder]

WOW! thanks for such a helpful informative video!!!

[@micheleorrico1818]

I just discovered your channel and I cannot get enough...Definitely some dopamine going there 🤣. But I just started my lifestyle change two weeks ago to change my diet to heal my brain and gut. Thank you so much for these videos. You are changing lives and mindsets.

[@mamabakstis6882]

Awesome you Nd Andrew are my favorites I listen to always. thank you both for what you do it’s fantastic 👍

[@igavehimadollar3354]

This has been a huge thing for me. About ten years ago I got diagnosed with PSTD from incidence I witnessed or was involved with when I was a kid right up to the age of 30. It took me a long time to accept the diagnosis but when I did I put the hole thing together in terms of for a huge part of my life I was sleepin with one eye open if that makes sense . I can fall asleep at any time during the day exen it I’ve had coffee I can go to sleep straight away but after about 730 at night it’s tough even if I’m exhausted after a work out etc . I’m working hard to turn this round but between say 3 and 6 I can fall asleep sitting up still it’s so frustrating

[@geoguitar1950]

Thank you. Learned a lot. Gonna try some of what you told me.

[@marieladrah7318]

Thank you!

[@nikhilgouthamsanampudi]

Needed another episode Please

[@monisa456]

Here are my two top favorites in one and the same video. I clicked like even before i've seen the video, just know this is going to be gooood ! :D

[@loriwinters9999]

Fab episode to chew on for a few days. Thanks so much!

[@rockyoleary3689]

Mark Hymans laugh is so infectious.

[@jimfurr81]

The only issue with Mag. Glycinate is that it is recommended you take 6 to 8 oz of water with it, that would have me up at night.

[@perlamargarita8040]

Love that Argentine writer, Jorge Luis Borges!!

[@alexlee8639]

This was a great interview! Thank you! Lots of amazing info.

[@yay-cat]

I like this concept of brain states - I once bombed in a job interview because I can’t think when people are watching me. I need to withdraw a bit and let my mind drift slightly to engage memory or think laterally or whatever and like you can’t enter that spaced out phase when you’re being engaged with someone else. I think maybe social anxiety or ADHD also maybe played a role but the whole situation sucked because I could do the work very well in a normal working environment

[@miriammandel1968]

This is so freakin interesting! No idea why anyone who is seeking knowledge would give this a thumbs down. What Could be seen as bad???

[@thenewrad]

I just went through a massive gut fix. and, now I seriously crave the good stuff. This is 100% true. I found myself craving raw chard hardcore yesterday. it was madness.

[@00008Amanda]

Dr Huberman speaks and looks like a professional at all times. I love that about him!

[@shaunaj905]

He’s hiding his sleeve of tats ;)

[@Matthew8473]

This piece is a landmark; akin to a book that was a landmark in its exploration of similar themes. "Better Sleep Better Life" by William Brook

[@nab626]

I would have liked to hear more about what the brain is doing while one sleeps. What functions are taking place in the brain.

[@DebNielsen1958]

mindfulness also gets you in a positive state

[@pearlnova8891]

Glad I listened to this podcast....I'm wondering after listening to the facts about stages of sleep etc. I sleep well most of the time and feel good after coffee and I am productive most days. Does anyone else wake up after a good 5-6 hours of sleep in an immediate state of anxiety? or over analyzing quickly? I was not always like this started about a year ago.

[@tammyharris11]

Yes

[@renadempsey842]

White rice is my perfect food! 💖

[@kerryjean2223]

I go to bed about 6pm...it's winter here... I go at 9pm in summer. I woke up at 3.30am today... Stayed in bed until 5am. Love seeing the twilight both morning and evening. My circadian clock pretty good x

[@kerryjean2223]

I love hearing your stories Dr Hyman x

[@DanielTyson1]

The legendary black shirt

[@shaunaj905]

Hiding his sleeve of tats :)

[@Vineeth..v]

All practical useful tools in one interview... Loved it..

[@BritishMoralHQ]

the word plastic cheapens gods glory , aint nothing plastic in human nature. great show

[@blngmz1777]

Curiosity killed the cat but… satisfaction brought him back lol ☺️

[@vidalskyociosen3326]

He’s correct that Dopamine is not for pleasure but if I’m not mistaken Robert Sapolsky said it long time ago that it’s for anticipation of reward.

[@shprrresausa]

Andrew legit looks like he just woke up from a GOOD nap, for this discussion.

[@jimfurr81]

When you teeter-totter on the surfboard you hit the boat on the shore when the tide comes in - I got it! : )

[@dianearnold5381]

I wish these type conversations included the amazing effects that a really good corrective chiropractor can accomplish with repairing subluxations in the spine. It affects nerve supply and blood supply to all the affected organs. It affects the autonomic nervous system. My own experience was with meniscus repair ( it’s really based in the spine) , parasympathetic dominance “relief”, breathing improvements, etc. So unfortunate these incredibly talented and knowledgeable doctors are left out of the conversation.

[@vids1661]

Love itt

[@yarygork2334]

I've watched about 35 videos of Dr. Mark and I think this is my favorite! I could watch this 4 times and still learn stuff. Love to hear their thoughts on CBD, 5-HTP and grounding where we touch the earth often to re-balance our electrical charge. They hacked my brain into thinking they were in the room together but, I forgive them! People please don't be so critical of these geniuses wisdom. I am so glad I learned to play guitar at age 13 and tried my best to learn Spanish in high school but my testosterone hacked my learning....you see my spanish teacher was gorgeous and all the boys got Ds. Andrew is a professor so thats why he is used to downloading info-not conversing as much. I sleep with 2 cats so....needless to say have sleep issues galore. I'm an old bodybuilder trying to intermittent fast but see my muscles shrinking fast when I do it too often. I tried creatine a few times but it causes under eye swelling in me. A good source is wild salmon. I bet Dr Amen would have been a good interjector here.

[@stephens2082]

I only get up around 3-4 to use the restroom on week nights but go right back to sleep until my alarm goes off. And on the weekends when I don’t have to get up for work I’m able to sleep straight through. I’m pretty sure it’s my subconscious knowing I HAVE to get up for work that makes sleep during the week less consistent. 🤣

[@eugeniebreida1583]

Absolutely. What if earlier to bed, and no need for ‘alarm’, instead a natural wakening? Worth a test week?

[@jakobw135]

Did Andrew Huberman say Magnesium BIglycinate or Magnesium BISglycinate?

[@sheilasweeney1479]

Pay attention to those things that make you happy😀

[@mariagandara5165]

I take a tranquilizer to to sleep, otherwise I will have night terror. I’ve tried to go holistic, however it has not worked. I keep trying to find a replacement, so can you help?

[@Tombstone2438]

The vagus nerve is also known as the wanderer as it travels all over the body.

[@stonward]

Oh God, how true - if you're under 25 learn a language and an instrument! Although, the best time to plant a tree is 25 years ago, the second best is today. So I've learnt piano and Japanese (badly) over the last ten years (so, since I was 47ish) - just wish I'd done it sooner!

[@phylenejanousek2740]

Are these things effected by eye surgery??

[@annemariefisher1559]

I Suffer ,ever since menopause , with horrible insomnia. I wake up all hours of the night. I have tried many different remedies sleep meds don’t even work I have studied cortisol levels. So I’m interested in what you have to say Dr. Last night was three hours and that was even broken up no caffeine but one cup in the morning at six in the morning I have tried so many things I have lost count.

[@bmtcdc]

@Anne Marie Fisher I empathize with your situation as it’s exactly what’s been happening with for ten years now and gotten worse the last 3 years. I don’t eat junk, don’t drink alcohol , don’t smoke and always out for a walk in the nature. Tried everything and finally bought Dr Bergs Estrogen Balance with DIM and also Sleep aid Non Vegan. Into my second week now and I do feel significant improvement with sleep and calmness.I still get sleepless night, like once a week, but I’m suspecting that could have something to do with what I had done or eaten hours before. Wish you the best

[@sheilaprice1942]

I am 64 yrs old with sever menopause insomnia and I am working with a acupuncturist and it’s helping. Beside all the information from this program WOMEN in menopause should avoid spicy food (pepper, turmeric, garlic, ginger and MSG it makes the BODY HOT. Drink a calming tea at nights. Magnesium and L-theanine supplements. Try a cold cloth on your forehead at nights. Check it out!! Blessings to you 🙏🏼💕

[@raewise6345]

My comment would be, to please stop using "running from a tiger" as an example for extreme stress moments. Please come up with a modern day equivalent!? 😍.... thank you for all your hard work! Also, I take alpha-gpc daily, amazing difference!

[@higherresolution4490]

No professional uses this expression in your stated case. Anxiety, by definition, reflects a lack of awareness regarding one's own nervousness; one's mental-emotional tension. Walter Bradford Cannon, the great Harvard physiologist discovered the autonomic nervous system and its function. We can refer to his great text : "The Wisdom of the Body" [which would be banned today because we're suppose to believe that the body is dumb and needs drugs, vaccines and antibiotics to resolve health issues]. BTY, for every one nerve fiber leding from the brain to the organs, ending in the gut, there are 9 going in the opposite direction. That is the core of the autonomic nervous system. These enteric nerve fibers are telling the brain what to do.

[@alexlee8639]

Which alpha gpc? And what differences?

[@raewise6345]

@@alexlee8639 I buy mine through Swanson's vitamins. I have tried 2 or 3 of the brands they sell. I rotate😊 (Alpha-glyceryl phosphoryl choline) Improved focus, less "searching" for words, clear thinking.

[@shreeya1113]

New parent here 🙌

[@somneang87time29]

I have sleep deprivation for long term Still on and off sleep pill and sleep aid I beg God please just give me sleep by nature/own

[@sandtx4913]

Had the same problem for many years. Huberman gave some great tips in other podcasts. Haven't seen this one yet. But one of them was first thing after waking up/getting up in the morning is watching the sun(rise)/sun gazing, same with when the sun sets. This helps regulating the circadian rhythm. Also what helps me at night time is going to relax mode, which means dim lights/candles, meditation music, (guided) meditation, warm bath/shower, the smell of lavender and/or hop, do some destress activities during the day as well, a slow walk in the park connecting with nature, go to the beach. Also I removed the clock radio from my bedroom, so I wouldn't discouraged and obsessed if I couldn't sleep. But most importantly what is in your life or what is it that you are doing or what needs to be healed that causes you stress and not sleep properly? Fix the root cause. Hope this helps you or anybody reading this. ❤😘 Edit: every symptom, distress, dis-ease, is also a signal from the body, the higher self that something (in our environment/external world) is not right for us (internal world). It can be food, a relationship, work situation, family situation, (chemical) toxins, etc.

[@Gengh13]

Perhaps you can watch the interview with Dr Stasha Gominak in the "high intensity health" channel.

[@somneang87time29]

@@sandtx4913 it's complicated not from my mind It from vaccinate slowly to affected my body and brain, my gut etcs

[@somneang87time29]

@@Gengh13 i did listen to her it's very good some tips

[@sheilaprice1942]

@@sandtx4913 I took a snapshot at what you wrote🙏🏼💕

[@Sk0lzky]

Ok so now how do I convince my dad (53) to pick up some sport? I tried a lot of things I myself practice and proposed "lightweight" versions of them but nothing would stick. The closest to sports of exercise in general he's gotten in last 10 years was prepping bathroom for hardcore remodelling (lots of chiseling and using hammer drill lol) but I don't think that counts, it's not exactly a "new skill" requiring lots of coordination if you've ever used a hammer before.

[@karahindiba7225]

eng sub please

[@SadiqHassan-ni6lq]

👍

[@theresafletcher8204]

What happens if you have to use the bathroom more than once at night?

[@ShaneLOVESfish]

High blood pressure sometimes diabetes or pre diabetes or sleep apnea or too much caffeine 110 percent eat raw veggies it'll change in time

[@phylenejanousek2740]

Might try cutting out all liquids after 6

[@eugeniebreida1583]

It tells you your sleep architecture needs fixing. Sad to say.

[@gurdarshanmoonga7462]

Can autism be improved. My child is 10 and non verbal

[@rospez1763]

Can you address shift workers

[@lovekindness7389]

Especially night shift workers

[@mariadineen6777]

and menopausal women

[@elsien17]

Check out the hubermanlab podcast where he goes into depth about sleep and shift work

[@vidalskyociosen3326]

If you live in nature the body knows what’s the right thing to do, without your own interventions.

[@robinchilds7492]

I take prescribed Melatonin and I still can't sleep more than 3 to 4 hours per night.

[@MyBodyIsMyTemple]

Crap definitely think I’m that person that needs to go to bed at least 9pm 😅

[@gzsg1]

Make your videos 10 minutes. Think Cliff notes. Would be wildly popular.

[@cindybarringer1664]

Can you suggest what light to use in the evening if you enjoy reading books in the later evening

[@perlamargarita8040]

What about actual GABA supplements instead of magnesium?

[@PharmDMarKai]

Surely You’re Joking😉💫

[@Fearzero]

Eating pats of butter is not going to help. Someone get Huberman some science on saturated animal fats and their effects on heart disease.

[@RobertWadlow292]

What the h ell? This Andrew Huberman guy is literally showing up all over my feed now in videos as a guest on multiple channels. Not that that's really a bad thing. Just saying

[@eugeniebreida1583]

It’s not a bad thing!

[@llmaaz3140]

He’s the GOAT!

[@2bakaphoebe]

Was a

[@vitalintention4507]

Didn't address how to sleep. :/

[@robertfazio6760]

I don't mind being interrupted by an ad but I definitely mind one for shaming me into taking the vaccine I have faith in my antibodies and my gut along with my immune system these kinds of ads are not fair and balanced and are more meant to shame you

[@spengali857]

Hyman, try real hard…keep your mouth shut 🤫! Let the expert speak!

[@eugeniebreida1583]

Great questions Hyman … bit, yes, don’t interject. Subtracts from our experience and learning. Sorry!

[@elsien17]

The chuckling laughing interruptions really irritate. I’d much prefer Andrew Huberman’s straightforward style of talk

[@spengali857]

Nothing you say is funny, but yet you can’t stop laughing at yourself? You also can’t stop rambling? Very off putting!

[@charissefilteau3372]

He also burps a lot while speaking.

[@AaronLyons]

Leave him and his dad jokes alone!

[@michaeltucker605]

Live longer simply by not talking back to your mama.

[@sylviacrawford7195]

😶‍🌫️😵‍💫

[@evelynmcelroy1224]

L

[@intuitivecoachtheresa]

"Sleep is what allows us to (optimally) access waking states." This is one of the reasons when God created the universe, the earth, us, He made night come before day. The night always sets up for the day. The Bible always points us back to all fundamental natural laws. I mean, it should, He created them! Shalom.

[@jordanj.5681]

Huberman doesn’t do great on interviews. He talks at you rather than with you. He’s like this in every podcast. Dude needs to learn how to have a conversation with someone rather than just keep throwing out facts at them.

[@eugeniebreida1583]

Pretty sure Huberman was doing his best to share with us as much knowledge that might help each of us going forward, as he could pull off. I appreciate he was not wasting my time or attention…

[@jordanj.5681]

@@eugeniebreida1583 bruh they’re no secret mind blowing knowledge you can’t find on Google yourself. Podcasts are about dialogue and discussion especially this one when he’s with an MD. Yet he acts like he’s lecturing a classroom throwing facts at them. It’s why Rogan is so successful he actually has a conversation with ppl not just throw facts at them to show how smart he is. Anyway.