Optimize Your Learning & Creativity With Science-Based Tools

In this episode, I describe how to access focused learning bouts, creative states, and the underlying neural circuitry involved. I frame this in the context of our daily 24-hour cycle in order to make it practical, clear and precise about timing. I review the role of fasting, meal timing and specific types of nutrients for promoting certain states of mind. I also review various other tools and biological factors that directly or indirectly gate brain function and that we can control. I answer commonly asked questions about the science of psychedelics, binaural beats, and visualization. Thank you for your interest in science!
For an updated list of our current sponsors, please visit our website as previous sponsors mentioned in this podcast episode may no longer be affiliated with us: hubermanlab.com/sponsors
Social & Website
Instagram: / hubermanlab
Threads: www.threads.net/@hubermanlab
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Facebook: / hubermanlab
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Website: www.hubermanlab.com
Newsletter: www.hubermanlab.com/newsletter
Links I mention:
Spike Jonze/Kenzo Perfume: • Kenzo World
Dr. Charles Czeisler, MD, PhD: en.wikipedia.org/wiki/Charles...
Reveri Health (Free) Research Supported Hypnosis: reverihealth.com/
The NSDR I do every day (30 min): • Yoga Nidra For Manifes...
Timestamps below.
00:00 Introduction
04:53 The Daily (Learning) Routine
07:13 Plasticity Is NOT the Goal
09:26 No Obligation To Change
09:59 Practical Plasticity Language
13:37 Pillars of Neuroplasticity
15:16 My Daily Routine: Chronotype Management
17:20 Plasticity of the Wake-Sleep Circuit: Morning Light
19:09 Delay Caffeine!
21:19 Light, Black Coffee, Hydrate
22:57 High Alertness, Linear Tasks/Learning
25:12 Background Music/Noise: Yay or Nay?
26:52 “GO” versus “NO-GO”: The Basal Ganglia & Dopamine
28:37 Leveraging GO, NO-GO
30:08 Non-Specific Action
32:06 Clear, Calm, Focused: The GO, NO-GO Sweet Spot
33:48 When Very Alert, Work In Silence; When Tired, Include Background Noise
35:28 Temperaments Vary: And So Should This
36:01 The 3 Hour-Long Post Waking Block
36:20 Early Morning Exercise and GO Networks
38:05 Fasting, Ketogenic Diets, & Food Volume
39:41 Sodium/Electrolytes
40:57 Avoiding Hot Lunch, Food Pre-Occupation
42:01 Post Lunch Low/No Cognitive Load
42:56 Hydration, NSDR, Nap
44:54 Creativity Work
46:26 Creativity Is A Two-Part Phenomenon
51:15 Psychedelics
58:20 Afternoon Light As Insurance
1:00:26 Evening Nutrition
1:01:21 Repacking Glycogen: Hormonal Factors
1:04:11 Pre-Sleep Anxiety: Normal and Easy To Solve
1:07:08 The Power of Objective Tools
1:08:14 Visualization
1:11:34 Mini-Synthesis
1:13:31 Resetting Your Clock
1:15:55 Don’t Trust the Mind Now
1:16:59 Two, (Maybe 3) Optimization Bouts Per Day
1:18:33 Organizational Logic
1:20:22 Wim Hof Breathing, Binaural Beats, Ice Baths, Etc.
1:24:42 Variation Among People, and Dogs
1:25:49 Accurate Versus Exhaustive
1:27:57 Familiar and New Ways To Support
Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.
Title Card Photo Credit: Mike Blabac www.blabacphoto.com

[@afua88]

Who else feels like life is better for everyone when a new episode comes up here?? 🧠✨

[@michalmachyna]

Absolutely!! Soo much knowledge out of it 👍 Love it 😊

[@madhuriruia8335]

Me for sure

[@caw7007]

Absolutely! Dr Huberman is brilliant, excellent teacher, and love his voice. I have internet HubermanCrush.

[@caribarnes6587]

It’s a great way to start the week!

[@anzolomyer4584]

I only feel that way when I read your comments!!

[@Hugh_Seaton]

This stuff is gold. Has changed how I wake up, how I set myself up to think, work, and create.

[@hubermanlab]

Thank you Hugh. I appreciate your comment and feedback. That is very gratifying to hear. Best wishes, Andrew

[@Chim462]

Do you have a basic summary of some things you do? Cheers

[@AboutCreativity1]

@@Chim462 Me too, basic summary.

[@739aa]

Absolutely.

[@goatlip123]

absolutely! totally applies for me as well

[@max8141]

KEY TAKEAWAYS FROM EPISODE 8: -Plasticity is not a goal. It is a state that allows the nervous system to change to our goals. Sleep is absolutely vital if we are going to access plasticity and rewire the brain. -Getting light early in the morning can combat grogginess, and if you start viewing it frequently in the A.M then the melanopsin cells in connection with the circadian clock will start anticipating the light and you will naturally wake up earlier and more alert the next day. This is a form of "short term" plasticity; this means that you will revert back to your old ways if you do not consistently view light early. -Delay Intake of caffeine by 2 hours. Ingesting caffeine immediately upon waking can cause a mid-morning crash. Again, you'll start waking up more alert in the morning before caffeine as a result of delaying caffeine intake. -Hydrate well early in the morning before caffeine. Evidence has shown that even slight dehydration can cause headaches and increase in light sensitivity. He drinks salt water because caffeine excretes sodium more, and so does fasted states. Which he does both. -States of high alertness are great for things we already know how to do. If you are not alert in the A.M, you might want to delay checking emails, social media until you are at an adequate level of alertness to form an appropriate reaction/response. -Background music can be helpful or distracting. If you're anxious or too alert, no music will be best. Get rid of phone/internet distractions as well when learning. He throws his phone on the roof sometimes. -Exercise within the first 1-3 hours of waking up to activate the neuromodulators responsible for learning. Exercising at this time can also increase energy throughout the day. But overall, you will be in a state that lends itself to learning more after an exercise. Sometimes you might feel sleepy after a workout and this is because it was likely a high intensity exercise followed by a large meal of carbs which will bring out feelings of calm/relaxation. Any large quantity of food, carbs or not, will create calm/tiredness. -His first meal is around noon and eats a low carb meal. He avoids hot food anecdotally because it makes him tired, he does not have a scientific reason for this. -Fasting increases alertness/epinephrine but wont be good for learning if all you're thinking about is food. -Around 2-3 P.M he will become tired and no longer is capable for learning in any meaningful way. This time period he will reply to E-mails and do some of the more mundane tasks. -Around 4 P.M he hydrates some more and tries to avoid caffeine. He will partake in an NSDR protocol/hypnosis to get a second wind on the day. He follows these protocols by doing his 2nd bout of learning. This is different than his morning learning as he focuses more on the creative aspect of learning here. Creative work is much more easier in a more relaxed state. -He disagrees with psychadelics for kids and peoples whos brains are plastic. He believe they are hazardous for people with preexisting mental health issues who aren't actively receiving clinical help. He believes they can be helpful in a legal, clinical setting. -He ends his day with a carb-rich meal. He believes they facilitate a calm that's conducive towards good sleep. He believes keto states can cause insomnia as keto states lend themselves to more norepinephrine, but is not against the diet. He believes that carbs maintain a healthy thyroid as well. -He wakes up during his sleep routinely and will typically do a NSDR to get back to sleep. His colleague reported that most people wake up during their sleep periodically, and most don't realize it. It is normal to wake up during your sleep. Some even look around the room.

[@pikapika-1]

Thank you, Max. You don't know how your clear-written, comprehensive note saved my day. My geniune gratitude.

[@lilaxluxe]

You the GOAT!! 👏🏽🙏🏽

[@kaliksiu]

Thank you man. Very useful!

[@00z53]

thanks max for summarizing again

[@penyebartauhid5076]

😍

[@OntheMind]

Your passion comes screaming through your face. Its very refreshing.

[@hubermanlab]

Thank you. Some people give their body to science after they die. I suppose I am doing it now. I love what I do so very much. And I appreciate your note.

[@Taminator38]

@@hubermanlab indeed, we can all give ourselves to science in life and after it!

[@dianeapparcel1825]

Love your sense of humor. 🤣🤣 I enjoy your thoughts, ideas and explanations. Also, everyone's comments are a pleasure. You have a great group of followers. YOU ROCK! FIVE STARS 🧡💛💚💙💜

[@hubermanlab]

Thank you for the kind words. I feel blessed that so many people are so interested in neuroscience and science-based tools. I very much appreciate your curiosity. -Andrew

[@eaesteve]

The quality and clarity of this podcast is outstanding.

[@caraid9263]

I used to hate Mondays, now I love having this podcast to look forward to! I feel like my life is improving a little bit every week- I'm flabbergasted at how much my sleep has improved! ❤👾

[@pavelpeev1229]

True that !!!!

[@23BronJames]

Can you share what specifically helped with your sleep? I still wake up multiple times

[@caraid9263]

@@23BronJames oh my gosh I tried to type an answer twice and managed to delete it both times!! ok I've been keeping it simple, just started out trying the main protocol dr. Huberman's been talking about in past sleep related episode; viewing sun near sunrise and sunset. Sunrise is 6:45 where I am , I manage to get outside on my balcony with a cup of tea by 7 am and stay there for around 10 mins. My bed time has solidly been around midnight for a long time but after just a couple days of doing this I've been naturally super sleepy around 10:30 and thus have been able to go to bed around then with almost no need for extra willpower! It's been over 2 weeks of this! I def still wake up briefly sometimes, it's not perfect- I could be imagining it but it seems that the days I'm able to view sunset outside as well as sunrise I sleep with less disturbances (I haven't been able to do sunset as strictly as I have sunrise). I've also been trying to get bouts of excercise in the morning and get more focused work done in the morning hours. Also a couple of things I've been doing for a while- no caffeine after noon and I drink chamomile before bed. I don't know if any of that is helpful, you've probably tried these things if you've been watching the podcasts but if not, try it, hope you will be able to sleep soundly soon

[@thatmombielife]

Mondays are for Andrew and KillTony for me! Mondays are the best!!!

[@amorfati9861]

You should write a book ! Your presentation is a perfect combination of rigidly scientific information, pragmatic advice and rhetoric.

[@hubermanlab]

I confess I’ve been working on one for the last three years. It should finally be done this year. Laboratory and teaching another duties keep distracting me.

[@shivaniarora9799]

@@hubermanlab Looking forward to your book. Thank you for all these podcasts.

[@mykolalazarenko]

@@hubermanlab looking forward to your book! I am wondering how you can juggle all these things in your life together and providing results of high quality (I am judging only podcasts and your Instagram account, however, I am pretty sure that other results have no less quality). Any productivity and time management tips?:) And as always thank you for your work! I am a Business Analytics student (dealing with Big Data) and having parallelly a job in the IT industry where everything is changing with the speed of light and one should learn on an everyday basis a lot of new things. Thus, the information that you provide is very valuable for me.

[@zerringuler2142]

@@hubermanlab But please, don't stop with your pods, , I really love to hear you. Its all information's, your voice as your eyes energy that makes the differences. Kind regards,

[@markcampbell8158]

I learn best by books, but this is good for now. I can’t wait to get it.

[@sleepmagnolia]

"Many people, including everyone..." lol... I love this podcast so much.

[@DavidPapanikolau]

That part!!! :)

[@sleepmagnolia]

@@DavidPapanikolau 😄

[@muqrizamry]

38:43

[@julihamilton854]

I'm glad I caught that too. Pfffhahaha.

[@catrinasida1264]

As a 45 year old artist and just re entering school this semester, this episode has me waking at 5am and tuned in!!

[@alaricgoldkuhl155]

You go girl! What kind of artist and what are you studying? Talk about put the mature age into "mature age"! I don't envy you studying with all of those children.

[@catrinasida1264]

@@alaricgoldkuhl155 thanks! creating things is how I get through my day and get paid. Hairstylist and commissioned artist. I paint with acrylics, murals and large scale projects are fun. My own imagery depends on the day. Usually atmospheric with saturated colors and some emotional meaning or just to look pretty for me. I need to get a degree to achieve one of my goals in life. My schedule allows now. Huberman is an inspiration for sure! The kids in class are no bother. The technology is though! I surprise myself that I even seen this reply notification.

[@alaricgoldkuhl155]

@@catrinasida1264 Saturated colors and some emotional meaning sounds great! How much to commission some art? What is the degree? The technology will be a small bump in your learning curve. Seriously, it's not that bad. If you don't know it already, it's only because you've never had to. Now that you have to, it'll be a piece of piss. It was the motivation you lacked, not the ability. Find a kind digital native at the beginning of first semester and get them to take you through everything. Let them laugh and make "Boomer" jokes, and if they don't, make them yourself. Laughter is the shortest distance between two people. So excited for you. University used to be my favorite playground before it got woke and began incurring soul-crushing debt. I especially loved the feeling of turning up day one to a course I thought I knew it all in, and discover in the first lecture a vast ocean of unknown unknowns (fuck Rumsfeld!). Intellect and knowledge puff up the ego. Feels good to deflate it whenever you can.

[@babss4932]

I just went back to school last year in Europe, to become a master sculptress at the age of 51! I am American and did it in German and that improved my attention and focus so much! Good luck, it is so worth it!

[@catrinasida1264]

@@babss4932 Kudos to you! that is inspiring to hear. Good to hear it improved your focus. Good luck in your journeys as well!

[@loriparrish9001]

hands down the most helpful, informative and practical channel available when it comes to health, happiness and well being. Dr Andrew's grounded approach is awe-inspiring. He is genuine and obviously dedicated to helping people. To be a genius is one thing, to be a genius like Dr Huberman along with being a heart centered human being is rare and a gift. Thank you Dr Huberman.

[@lazydaisy649]

I had a stroke nearly 5 years ago and lost the ability to speak. Brain plasticity is happening to me right now. Everyday I can speak a little better but it takes so much effort and discipline. I am grateful for any knowledge about the subject. Thank you so much.

[@winbalingit8502]

Keep going girl!! You survived!! You are worth the effort!! I had an ischemic stroke due to fibroids, and the road back is hard, but so worth it!!!🙏🏽😁👍🏽

[@austinkuipers6087]

Each and every episode has given me a dramatic life quality upgrade. I have more quality sleep and a longer interval of clear thinking every day using the sleep tools in the first few episodes. It feels like I have more "juice" available when studying/training. I suppose that's actually the case! A few days getting 100k lux in the mornings, getting late afternoon sun, timing feeding intervals/exercise with sleep and avoiding all light between 11-4 makes task completion feel much more rewarding. I wake up virtually instantly now (I haven't been able to do that since I was a kid!) and have made it a game to guess the time before checking. I sleep in a completely windowless light sealed room. My guesses are consistently minutes from actual time! Averaging out the days, my ultradian cycles seem to be 93 minutes with very little variation. There are a few podcasts which consistently offer very useful nuggets of science/wisdom, Lex Fridman comes to mind. Every other episode you encounter some actionable tool or idea that primes the mind for a creative bout or offers an improvement to some operating principle or practice. This podcast is a constant stream of such useful tools every single time. I find myself listening to each 4-5 times to extract everything useful. I understand that most to all of what you share on this podcast is distributed throughout the literature and various books, but I struggle to read reams of nonfiction in a field foreign to me with the hopes of obtaining some tidbit of personally useful info here or there. I recall you stated that science outreach was how you were intending to serve the world in 2020. You've truly gone above and beyond. Thanks to you and to all the other brilliant folk at your lab!

[@hubermanlab]

Thank you Austin. Your experience with the tools and hearing this means very much to me. Best wishes, Andrew

[@Sofia-zc7gg]

"many people including, everyone" 😂 don't know if ot was a mistake or just his irony, either way, funny. I love the way he brings humor without changing his facial expressions xd

[@nocontact3095]

an irony

[@HealthyByKiona]

that is one of my favorite things too!

[@muqrizamry]

38:43

[@kimberlysheperek6377]

I want to SEE Costello. Pick him up and give home a hug for us:)

[@alfredalvarez218]

That should happen in every time at the beginning the pod. He can take a short recess from sleeping.

[@wernhervonbraun4222]

I feel sad reqding this comment. May he R.I.P.

[@karenscookingkorner]

I wake up every single night, I’m so happy to hear it doesn’t mean it’s a un-natural. What a relief

[@radwizard]

Older physics student here. Really hoping to enhance my learning. A little scared I'm to old. I'm extremely determined. Hoping there will be excellent info in your channel. You are the expert. Dramatically changing my life style to help my brain get sticky for knowledge. Physic is a heavy lift. Thank you for your channel.

[@hubermanlab]

Never too old! Let me know how it goes and reach out if you have specific questions (about learning, not physics. My friend Lex Fridman-- who has the best podcast on earth, is the physics guy!)

[@jtcrook32]

@@hubermanlab Damn right. Love Lex's podcast and loved your interview there.

[@fapstronaut3671]

Im a simple man I see Huberman lab, I press like.

[@knowthyself99]

Much respect to this gentleman.

[@djimiwreybigsby5263]

Andrew, I am so grateful for your generosity in sharing your work and improving lives for those of us with limited financial resources... Thank you 😘

[@jocelynsloan7801]

Seriously!! Truly a gift!

[@reytsyel]

My parents and our dog have all been familiar with Dr. Huberman’s voice and face, primarily voice, because I keep watching his podcasts vid on our TV in the living room with solid theater volume when nobody’s using the TV and I have time to re-watch it. I do this daily :) I just always say he’s my professor so they let me watch as much :)

[@marciabyrd6590]

What a blessing to have someone dissipate the misconceptions around us. Thank you ever so much for your generous work, Dr. Huberman.

[@zoeydeu2261]

I watch quite a few science videos & podcasts and this is by far my favorite

[@andimuhammad1241]

what other podcast do you usually watch? i like this kind of stuff.

[@zoeydeu2261]

@@andimuhammad1241 in no particular order: Ben Greenfield (bio hacking) Dr Rangan Chatterjee guests Dr Rahul Jandial (neuroscience) This Week in Virology (TWiV) This Week in Neuroscience (TWiN) Lewis Howes guests Dhru Purohit guests MedCram with Dr Seheult (covid19) Prof Dr Daniel Lieberman (exercise) Dr Gabor Mate (addiction) Veritasium (science) SciShow Psych (psychology) Science Insider DW Documentaries (food/environment) Undecided With Matt F (tech/engineering) & of course Prof Andrew Huberman :)

[@andimuhammad1241]

@@zoeydeu2261 much thanks!

[@AnaVerona_]

This podcast makes me feel brighter! This week I'm restarting my morning routine and reengage in my assignments... To get the best results. Andrew's lectures are part of the routine now.

[@morgangreen2601]

These podcast episodes would have been great back when I was in high school.

[@xzx3]

My goal was to practice self control to overcome Dr Huberman podcast addiction. So now listening to this on Thursday early morning walk (after waiting for 48hrs). I think i have done well in the self control dept. Also being a fan of human anatomy esp the nervous system loveso much. Like Andrew's voice too.😊 Thanks to Dr Huberman for this free service to all of us. So precious. Much love to you Andrew 💙

[@ianstrying76]

i’m 19 & this right here pushes me everyday knowing it’s my brain & i can change it. i’ve always known but life’s hard, you make me overcome it. thank you🙏

[@ayo6873]

Ever since I started watching Dr Huberman I am slowly learning how to overcome my laziness and be more productive during the day and in my studies. salute!

[@444ZORRO444]

Absolutely love this man. Can’t wait for the inevitable best selling book

[@vernekelley9356]

Oh I wish he'd write one! I'm 72. He best hurry.

[@alexanderv.t6477]

Hey, Andrew! I've got a question that is running around my head in the past few days... When we read or meditate, we have that inner monologue inside our heads that is running constantly and Is ruining our focus. It even happens when we read about a concrete topic. We read automatically, not understanding a single word and then all of a sudden we have to go back and re-read it. How can we avoid our inner monologue?

[@hubermanlab]

This is such an important question that I’m going to do a segment on it.

[@restfullearning1549]

I read out loud when I find myself doing this.

[@LeonGalindoStenutz]

@@hubermanlab Budhist practioners, yogis, and seekers across diverse traditions have been working on these issues for centuries -- well over 3000 years in some cases. With the Internet, travel, the bridging of east & west we all have access to a vaat store wealth of data points, content & knowledge based on the living laboratory of the body and application of variants of the scientific method to introspection. How familiar are you with Mathieu Ricard, the Mind & Life Symposium, and others working to bridge the connections between current western science & the inner life as experienced and known through other non-analytical practices? Thanks for your work. World-class.

[@funtimes8296]

Write down what you're thinking and tell yourself you can come back to it if you must but you need to focus right now.

[@HerveDaCosta]

Well, I let the voices win very often; I am OK with that and I have decided that the regularity of my practice is more important than how quiet my mind is. I actually appreciate these voices and my first goal is to actually notice them then breathe.

[@benjaminkeyrose4294]

Thank you, Andrew! Your content keeps the tapeworm in my mind satiated. There's so much knowledge packed into one episode I get to listen many times, with the same amount of interest as the first. 🤝

[@091carl]

My new favorite podcast. Thanks for the phenomenal content, Dr. Huberman. One of the many changes that these episodes have triggered in me is to be more mindful of my states of alertness and focus, and not just be on autopilot mode. I have a question - could you please talk about the effects of mood on alertness, focus and eventually learning? Specifically, how negative mood might interfere with an individual's ability to focus and perform on a challenging task. Thanks again!

[@hubermanlab]

Will do! And thank you for the kind words.

[@natmolero2137]

I’m glad someone mentioned the enhanced keto advocates! As someone who did keto for 2 years I could never understand why I didn’t feel amazing, stronger, leaner all the time like them! My sleep was awful and I lost all my strength! I thought I was “broken” for the longest time! Thank you for talking about this!

[@hubermanlab]

Keto by day (even if not in ketosis; low carb), carbs by night works really well for many people. We are unfairly told its either or.

[@amerkhan01]

Hey Dr. Huberman, can you please clarify the keto thyroid link ? What about the insulin issue due to evening carb consumption? Thanks

[@jep3305]

I could listen to you 24/7, Sir. This is so helpful. Thank you!

[@mihaelacalota2018]

@Andrew Huberman I just watched this episode this morning and since I was "jumpy" and over focused due to coffee, I gave up the attempt to come up with a nice text for my thesis. All I could do is fold paper and put together pieces for a new project. I went for a long run, came back, did some stuff around the house and then, in the afternoon, when I was a little bit tired, bam! Inspiration came and in one hour it was all done! So yes, this stuff is gold and you just made easier the life of an artist! Thanks!

[@1289sandman]

Anyone else NOT skip past the sponsors segment purely out of respect for Dr. Huberman's work. What an absolutely fantastic series this has been to follow, with so many actionable insights! Thank you so much Dr. Huberman!

[@MrJamesdryable]

This channel is optimising my life.

[@gregzaks6649]

I really appreciate your excellent podcasts, you are helping so many people, thank you so much😊😊😊

[@lintonnaik66]

This is one of the best podcasts I've ever seen, it's amazing that you're making this freely available. You're doing wonderful work.

[@zoeydeu2261]

Thank you Prof Huberman for the balanced approach to sleep. I was developing sleep anxiety from all the sleep videos & podcasts by other specialists scaring me into overthinking sleep and mortality. Knowing that waking up in middle of the night is normal, your advice to tailor our circadian rhythms with sunlight/sunset, natural sleep supplements and carbohydrates to calm/aid in sleep is helping me get a better night's rest :)

[@melelle25]

The more podcasts of yours that I listen to, the less I feel like I need a brain transplant. Thanks for the gems Dr. Huberman!

[@farisalthibani1270]

Good existence. I'm following this. Remember when choline wasn't necessary for a fully nutritious vegan diet? Essential to all, Andrew Huberman is putting so much effort into this podcast. The least I can do is acknowledge you. Your supporter. Thank you Andrew you're a star.

[@rajbista1478]

Doc! Can't thank you enough. This knowledge will take my life to a different dimension. Looking forward to all the challenges in life ahead. 🙏🙏🙏

[@theaiexplained510]

Every new episode has solutions to crucial problems of my life. Best podcast ever!!

[@realmariela]

Your podcast has made me look forward to Mondays, never thought that would ever happen.

[@jonnysusi9783]

Thank you for another great episode, the way you combine theory and practical tools is an awesome concept and I find all these tools incredibly useful :)

[@cramin55]

I’m a medical student finishing out my fourth year of school doing a literature review of the use of psychedelics in psychiatric treatment (either alone or concomitantly with psychotherapy). Absolutely fascinating topic and one that I look forward to you touching on in the future! As I’ve read these articles you’re referencing I’ve often wondered what your perspective might be on the topic; I’ll look forward to hearing what comes through the mic in those discussions! Im really glad I listened to your episodes on Joe Rogan and Rich Roll’s podcasts. If I hadn’t listened to your episode with each of them I wouldn’t have found this incredible resource. Thanks again for all the work you put into this and your other content we all get to access!

[@schmigzee]

I hope you know how positively impactful your podcast is. For myself, it's really given me the tools to successfully consolidate most of my efforts towards actualizing my abilities. Being able to understand the logic and mechanisms you share here really illuminates the many life long struggles and dilemmas I and many others have experienced

[@SunnyOfficialYT]

Congrats on the 100,000 subscriber milestone! Your content is of a quality and depth that truly makes me feel blessed to have access to. I take notes, I listen at work, and even started taking Yoga classes because of this channel. Wishing you and your lab an abundance of more success to come!

[@mohitnagarkoti4086]

Dr. Huberman, Thanks for being yourself.

[@wooyulan]

Thankyou so very much for this fantastic, informative and useful AND often humourous podcast Dr. Huberman. I watched the ad you linked. Couldn't take my eyes off it, amazing! Kindest regards, Lin.

[@gregrodgers3350]

I learn so much from this podcast. I incorporate it into my writing and hope it inspires others to love science and personal growth.

[@ashvanths3214]

the fact that im able to access all this information from you on this platform makes me learn more doc!!

[@alirezaamani2027]

The productivity and mood enhancing facts you give us doctor, are life changing in the long-run. THANK YOU. Say, are you interested in discussing the effect of video games in creating the state of plasticity? A game like FIFA (soccer) for instance, never gets easy for 99% of players. Its always challenging and you always need to struggle to be creative to outmuscle your worthy opponent. The real soccer itself is like that, of course. Thank you, an Arsenal F.C. fan.

[@KarlSterling]

Dr. Huberman - you are the very best of the very best. This is the best podcast ever. Best information. You’re amazing! I get so excited for every episode. Thank you

[@evanroy4143]

Love it! Literally couldn’t have come in a more important time in my life. In the first world 99% of us (not accurate number) have every tool we need to do whatever we want I believe.

[@anyonebutme6797]

I love Costello. Hit Like if you want to see him, too.

[@mairajamil001]

Andrew, if i ever meet you, im gonna screech so loud like a fangirl. Just a warning.

[@arielkaya2783]

+1

[@crystalgreco5699]

We could all do the fans cream together like the japanese girls

[@RitaKamil]

OMG, me too! I'm obsessed and I want his autograph.

[@thomaspt]

In truth, so would I.

[@liliana7642]

Me too!

[@raihanhyder5309]

Thank you for dedicating your time towards giving us knowledge that we can all use!! Very thankful for podcast like these and people like you that are selfless towards giving to others

[@englishchannel59]

I want to thank you for adding Timestamps to the videos. These help me to find specific information.

[@ibrahimshehata7286]

Does Anyone Else take Notes while watching? Kinda created a whole mindmap

[@ellenkass9410]

Taking notes like crazy. Recently diagnosed with a rare autoimmune disorder and trying to find ways to work around it.

[@shirintobie-paul3501]

I do!!!! I listen all the way through the first time. Second round is for notes☀️

[@r-type4945]

I don't... But should

[@alaricgoldkuhl155]

Mind mapping is interesting. Wonder if there is any data on that. I read somewhere that taking notes actually diminishes recall, and this has seemed to hold true personally. I do not pick up a pen until the end of the podcast, then I write a summary. If I feel there are parts that are foggy and I can't write them well, I will listen again and fill in the gaps in the notes as I go. For me, this process is most effective. I think it changes the note-taking mindset just that little bit doing it this way. It improves recall, because my brain is super keen to find the gaps I have missed. It becomes a hunt for missing pieces. When they drop the second time, I get a dopamine hit - hunt completed successfully. A week later, I often find my recall reversed. The stuff I had trouble remembering first time through is clearer than the stuff I got first time. Not always, but I think there might be something to it.

[@alaricgoldkuhl155]

@@ellenkass9410 2 things to look into. The Wim Hoff method is great for allergies and auto-immune stuff. Free on KZbin. The second is gonna sound gross... faecal matter transfer from a healthy donor. Gut biome plays a huge part in inflammatory response. You might also try a plant-based diet for a few weeks, as in zero animal products. I think it's heme iron that causes a 70% increase in inflammatory response, but it might be the other thing. Been a while since I researched it and I'm old. lol

[@kmichalene]

Thank you so much, Andrew. These classes are incredible! As for your description of “creativity,” it’s not “duh.” Most creatives don’t really understand why or how our creativity works. We often work intuitively and don’t make more concrete connections to the physical mechanisms at work. I love learning to make these connections. It will make my work better. Thank you!

[@nickthompson5055]

I love listening to these at work in the morning with a cup of coffee. All of these videos have been so helpful, thank you

[@myagaabold]

Again thank you mr.Huberman all your work is appreciated.

[@ambreenzaman1812]

As a physician, I knew anatomy, physiology, and pathology but this information is truly fascinating! Also, what would be the ideal posture for learning? standing, sitting, or a combination of two?

[@hubermanlab]

Interesting and important issue. I will have a month on movement and will now make it movement and posture. There are some decent data on this worth reviewing.

[@andream9977]

If you are engaging in recurrent learning bouts with a similar subject, try varying the posture, movement and integrate different styles of learning/recall. The more connections you can make with a subject, the better the learning (a general statement). There is a benefit to having a “learning posture” as it can facilitate recall. What have you found useful?

[@MrMusic238]

Yay you eat like I have been doing since 2008. Now that is reassuring. Great stuff Mr Huberman

[@AnnabelMansel]

Just want to say that I LOVE your voice - it's incredibly reassuring. Great podcasts I listen to them every day thank you.

[@ravikumarmathanya5369]

Thank you Professor, I am learning so much from these podcast, I am becoming new person each day.

[@shirintobie-paul3501]

Thank you Dr Huberman! And since I know that you won’t say it, 100K+ SUBSCRIBERS!!!!!!!! 🥳🥳🥳 #sciencerocks #livingislearning ☀️

[@annw9195]

The alertness about an hour before bed is a game changer for me....now when that happens while I am in bed, I am going to get up and do some low light non-stimulating activity for 1/2 and hour or so......instead of thinking I am not going to sleep and allowing that to spin into a bad night. Thank you for this excellent podcast.

[@youraveragejosh-]

Your insight about your 2-step strategic approach to creativity was a profound discovery for me! Non-linear creativity when in more relaxed, less awake (per se) states of mind. And linear creativity (action) when in those sharper more alert states of mind. It seems super simple hearing you say it. Revelation! Thanks Mr. Huberman!

[@SebastiandAnconia]

This is golden Andrew, thank you! As someone who grew frustrated by approached to adhd n such, this is a great way to neuro hack and find the right dials for one self!

[@Shahenda.]

Yey the people’s scientist 🥳

[@drewe9514]

The scientist who has the legal disclaimers so he's free to give us the advice everyone else is afraid to give...

[@anuraagb7828]

Recently, I started meditating to binaural and psychedelic music (not substance). I am getting an intense high. Using this technique, I am able to enhance my creativity. Dr. Huberman, is this a good technique in the long run.

[@KrankyPandas]

This guy throws his phone on the roof. Imagine how serious he gets at stuff. Love you man.

[@bcal86]

Thank you Professor Huberman 🙏 What a wonderful service you are doing for the world 🌎 Thank you 🙏❤️

[@mstrG]

I love the thrill of the new episodes from You! I share findings You present with all my friends. When I will find time I want to start translating Your content to Polish language. #ThankYouAndrew

[@sooperfly88]

“ again, I wasn’t consulted in the design phase.” 😂😂😂

[@mikekiraly1967]

What an excellent podcast, thank you. I deeply appreciate your effort to research and address our questions about binaural beats. I was pleased to hear your answer. Wearing headphones to listen to them is so distracting it effectively reduces my ability to focus, so any benefit would be negated. Doing the hard work of tracking and evaluating my sleep, coffee, food, time of day, exercise, etc., takes more effort than simply "listening to x or y" and, unsurprisingly, will return greater results. TY!

[@power2selfprotect295]

I really appreciate the way you speak about these topics - I find it really respectful and kind. Very excited about next week's topic! Thank you for sharing - I have already been able to use the information in my work and routine.

[@Joe-lr7gl]

This is awesome, precise explanations for all the times I feel like poop during the day... LOL. Thank you Andrew, I have implemented most of what has been discussed, I had a bit of a slip up last week, but this week I am back on track; alert, restful and optimised.

[@hubermanlab]

We all drift from time to time. Happy to hear you are able to reset and that the information is of use.

[@saimon3862]

I dont know how to express my gratitude for your great work...this is the most informative podcast anyone can find in the internet....eagerly waiting to learn more....thanks Dr.Andrew Huberman 😀

[@hubermanlab]

Thank you for the kind words. I’m happy to hear you are finding the information of value. Best wishes, Andrew

[@amyspring8367]

Thank you so much for these podcasts. You and your gift of this knowledge to laypersons came into my life at the most opportune time. I can't thank you enough for sharing your experience and expertise.

[@buzcheva6496]

I have learnt more about myself in the last week, listening to the Huberman Lab podcasts, than i had in the previous 47 years of my life

[@jalal0019]

Thank you so much doctor ❤ if you don't mind it would be nice if you talk about addiction or a topic about dopamine. It is a critical and exciting topic and affecting all our lifes

[@serge9626]

Thank you, Andrew, for doing this for free on social media! I am listening to each podcast several times since they are dense with information like good Science papers. It is so much better than you talking with other podcasters, but for sure takes more focus on your side. Looking forward to each new episode.

[@alessandrofacciani7209]

Thanks a lot Andrew..you’re a source of inspiration for all the people who wants to know more about their nervous system...Monday is a great day!🙏🏻🇮🇹

[@cmar6461]

Andrew recommends working in silence if your autonomic arousal is too high, I would like to share a tip that I have used. If your autonomic arousal is much higher than desired, listening to ASMR videos while working will help lower that arousal a lot. Of course, ASMR videos are super relaxing and I can often feel a desire to listen to them even when it's not appropriate. If your autonomic arousal is already in the sweet spot or is too low ASMR videos will make you way too drowsy! So either use them when you're way too amped up or outside of focus sessions when you want to reach a state of calm. Andrew, thank you for your amazing podcasts. I started on episode one and I plan to go through all of them until I get up to speed. I have already learned so much and am already seeing an improvement in my sleep after watching the first couple of episodes and changing my habits accordingly.

[@bibibuch]

"I don' trust anything that comes to my mind in the middle of the night". Please let's make cups and t-shirts with this idea.

[@Dessauvages1]

Had I known about these habits/tips earlier in my life, it would have turned out differently! We should teach kids how to know themselves better instead of making them learn things which aren't relevant to their wellbeing and development.

[@winbalingit8502]

Amen sister!!😁👍🏽

[@kortcooper6362]

Absolutely phenomenal knowledge and exquisite way of delivering it, Mr Huberman will only grow and grow in popularity in coming months to years, thank the lord

[@auau4468]

I Can not believe how you changed my attitude towards my own body and life. I am so grateful to you for all your efforts. Thank you ❤💓🥰🥰🥰🥰

[@kidhardt]

Thank you for taking on the nonsense! I humbly submit that conveying facts in the face of criticism is one of the key roles of a scientist.

[@MrEverydaynormalguy]

Youve got such a great voice its really captivating.

[@miriammandel1968]

I missed this episode when it came out and just listened today. Think this may be the best one EVER. HOLY COW!! So awesome!! U totally rock Doc! Thank you!!

[@nzawards]

Thank you Sir! This is the BEST, easy to understand neuroscience I have ever had the honour and privilege to experience! Thank you for sharing your wisdom, knowledge, and insight, you are a beautiful, giving man inside and out!!

[@mercedesg450]

Another great episode, I learned so much! Thank you! Also, Costello interrupting was so cute. I’m convinced he makes noises and snores loudly on purpose; that yawn was so dramatic and he timed it too perfectly😏lol I could hear in your voice, your love for him. Such a sweet bond between the two of you; savor every bit of his cute being as much as you can 🙏🏼💗 I’m glad Costello doesn’t need psychedelics, he’s like Salvador Dali, “I don’t do drugs, I am drugs.” 😎

[@XBoxwolf]

I didn't hear anything

[@silkeglaab3214]

I tried to get this question answered several times Prof Huberman. Any tips for clients who are in menopause and their sleep is disrupted? Waking up because of a hot flash or higher heart rate at the time of mim body temperature. Mechanism about hypothalamus understood. But no protocols so far. I advice warm shower before bedtime, cold room, isoflavones etc.

[@hubermanlab]

Thank you! I’m working on getting the proper answer to your question. The sleep disturbances seem to be directly due to the temperature shift and therefore indirectly to hormone changes. I’d like to be able to offer some potential solutions. I promise I won’t forget the question. It often takes me some time to research. We are going to do an entire month about hormones and the brain. Meanwhile I will continue to explore and will reach out if I have a specific answer prior to release of those episodes. Best wishes, Andrew

[@catrinasida1264]

Glad you asked!

[@silkeglaab3214]

Thank you very much Prof. Andrew. I really appreciate your reply on the menopause topic and looking forward to the hormone and the brain episodes. Adding so much value to my mentoring. I am sooo grateful for all your information based on science.

[@kimmyers8056]

My severe menopause symptoms turned out to be POTS (Postural Orthostatic Tachycardia Syndrome). I had to fight for years for this diagnosis, as the health care professionals are very quick to label those symptoms as menopause. I’m curious how many other women still suffer with POTS or some version of dysautonomia and have no idea that the conditions exist. Most doctors are also unaware, they will insist it’s menopause No menopause treatments every gave me relief of symptoms, but started going away immediately with POTS treatment.

[@doowonchoi9362]

Id like to express my sincere appreciation. Its changing my life and I can feel it. Until now around 10 episdoes I have watched and I will watch every episodes. then I will be equipped with great tools which help me greatly throughout my life and my family also. Thank you so much professor!! From Korea!

[@jacquelinecarter5744]

This is super helpful to get the dogs out first and have the coffee and focus after. That’s been so annoying and eating into my working day beyond ridiculous. Top tip. Thank you 🙌🏼😍