Using Science to Optimize Sleep, Learning & Metabolism | Huberman Lab Essentials

[@hubermanlab]

Thank you for watching. If you enjoyed this topic and episode, please click the "like" button below the episode title and subscribe to our channel here on KZbin. Thank you for your interest in science! - Andrew

[@GerardGPPetit]

Thank you Profesor! have you ever done something related to music?

[@HubermanSummary]

Thanks for the Essential series. I do short 5-10 minutes summary as well for super busy people

[@slice66]

You mentioned shivering in a cold shower has an effect similar to ice bath, how about a cold morning walk shivering?? Love the way you encourage me to think

[@MurtagBY]

The title and the video seems not matching

[@flappy_mc_flappypants]

Why does synthetic melatonin cause some people to have horrible nightmares?

[@vampyrevixxen]

Ohhh I'm in tears. I'm listening through a loud speaker. Walking around the house trying to figure out what I'm hearing. It's Costello, sleeping like a baby. It just doesn't get easier when our babies leave

[@taylormoore2659]

Was driving my car while listening and thought something had gone wrong 😂

[@vampyrevixxen]

@taylormoore2659 awe, hahaha. Costello💙🤍

[@anagadea7172]

Hola! En Wa No hay Sol en este Tiempo 😢

[@colorsynthesis]

I’m an 8yr. retired person w/lots of energy & free time. You’ve greatly helped me with structuring my day w/ my focus being centered around addressing health needs. These podcasts have helped me put it all together & to feel a sense of “elder” self-value. I am so appreciative of your work, Andrew!!! ❤🎉

[@angelosangelopoulos2043]

I recorded my wife snoring and now I listen to it while studying. Thanks Andrew!

[@angelosangelopoulos2043]

What if you put the snoring of the dog assuming that we will learn better since statistically we listen to snoring during our sleep🤔?

[@grimmtate2004]

Love these condensed videos on specific topics. Appreciate you.

[@HubermanSummary]

If you like condensed summaries, you may also like my short summary videos.

[@grimmtate2004]

@HubermanSummary Perchance.

[@Ziggle-ky9kv]

A book that changed my life in ways that I never could imagine is "Secret Testosterone Nexus of Evolution".Drop whatever you're doing right now and go find that book. Trust me after I implemented things from the book my testosterone levels went beast mode

[@newworld6422]

are you a bot??? and how come there are so many likes. that nexus book looks like scam BTW.

[@Ondrej.U]

Book "X" changed bots life - EBook only, unknown author Scam EBooks written by ChatGPT are maybe good enough for bots, but it won't change your life. Leave them to bots.

[@rababali5846]

I think understanding the “why” behind how our body behaves gives me a bigger reason to want to incorporate it into my life!

[@HaiderAli-g4r1z]

Dear Professor andrew huberman thanks a lot for all of your work I am a final year medical student and i can say with complete surety that i never have learned so much from any human being more than you massive respect and massive love keep doing these thing .I hope one day I will come to US and i will meet you . U always in my prayers❤

[@eehhhhhhhhhh-h]

thank you mr Huberman. Im 21 changing majors for 3rd time already. i think i can say finally im set on my life view, values and what is the mission i wanna pursue in my life. its just a matter of pulling myself together and keep trying to build good habits without giving up now and having acces to such content for free is awesome! thank you i hope you have a great life and live all your life in a fulfilling way, doing something you love, with people you love and whom loves you. A soon to be physicist from Turkey (hopefully)

[@charissapromes]

That sounds amazing!! I hope you achieve your goal to become a physicist!!! I just wanted to add that youre still young and its totally normal if you wouldn’t know what you wanted yet. And also totally normal if you change your mind. Some people in their 40’s and 50’s still haven’t figured it all out. So there’s no rush. I hope this gives you some reassurance at times in the future.

[@eehhhhhhhhhh-h]

@charissapromes thank you! I try to remind myself that but its sometimes hard especially when i talk to my friends and they are all graduating this year or the next one🫠 but the worry only comes when i dont study so its fine most days. Thank you for taking the time

[@souravsaha11]

Thank you for your incredible podcast, which has profoundly improved my daily life by helping me optimize my sleep, learning, productivity and overall health. Your ability to translate complex science into actionable insights is truly inspiring. I’d love to request an episode on *'Joint Health', particularly focusing on knees*-covering injury prevention, recovery, and mobility optimization for those engaged in activities like running and strength training. Your expertise would undoubtedly help many of us maintain long-term joint health and functionality.

[@mikaelajasonnn3]

Incredible insights! It reminds me of what I learned in Health and Beauty Mastery by Dr. Julian Bannett. That book reveals hidden truths about the industry that completely reshaped how I think about health and wellness.

[@jasontree33]

I got it, truly a good book

[@geraldfriend256]

I bot it too

[@homeremedies-blld]

With the advancement of science today, applying science to life to have good sleep and improve health is wonderful, thank you for sharing.

[@magnetsec]

The purring sounds really make the video cozier

[@TheAkAst]

I thought I lost my mind for a second hearing those

[@709_JJ82]

@@TheAkAst same here, I thought it was construction work around my building

[@lisacrawford9767]

At first I thought I was being stalked by a coyote as I listened through headphones walking dog at night 😊😅

[@bharathsf]

How do you have the time Dr.Huberman? I would love for you to make an Essentials video on Time Management

[@hubermanlab]

Will do.

[@brandonjames6266]

Time is about prioties, I follow busy millionaires who do these protocols

[@damianvarona6898]

@@hubermanlab 🎉🎉

[@talhashoaib746]

I think these 30 mins are far better than 3 hours

[@Siticmon]

No

[@foxxstrikertv]

They are something different, not better or worse

[@talhashoaib746]

But, 3 hours took a lot of your Time​@@foxxstrikertv

[@Geniusclicks]

No

[@CoCoRynsieMc]

Awe! A throwback with Costello! I wasn’t emotionally prepared for this! 😭🥹

[@saadikhan6131]

Costello optimizing his sleep in background

[@yonathanzamora5626]

Andrew, thank you for the time and energy you invest into this channel. And to the team behind the scenes that make this possible.

[@jaisonjoseph]

words cannot adequately describe the value of your podcast. my search for a source of scientific info for better living, came to end when i discovered your podcast.

[@charissapromes]

Love all these suggestions!!

[@sooma-ai]

Dr. Andrew Huberman discusses science-based tools for optimizing sleep, learning, and metabolism. He covers circadian rhythms, light exposure, exercise timing, non-sleep deep rest, nootropics, temperature regulation, and food's impact on neurotransmitters and circadian rhythms.

[@XHALE303]

Exept that Roblox glasses is not science based & do noting for optimizing sleep & circadian rhythms. But will never discuss that.

[@GodsLioness]

Exercise...and then Sleep 💪 😊😊😊 Blessings Professor 🕊️🕊️🕊️❤️‍🔥

[@travelfun3513]

I learn so much by your simple & calm approach. I like black background -black shirt looks great

[@LightWarriors4Life]

Andrew, another stellar short, especially at this time of year when the days are getting shorter. Thanks for sharing. 🤙🏼💪🏼👏🏼😊

[@hannahm839]

Love your podcast!!! Here are some subjects I'd love to hear episodes about: the effects of gas and air (not sure its called that in the US but I mean the gas ppl take recreationally), burnout, pms, pms and adhd AND would be so, so nice to hear your POV on what literature stands in regards to effects of dairy. Is it as bad as some ppl say/are there any benefits to eating dairy. Because of the diet/food war its so hard to get unbiased facts about it, and you're usually very extremely factual about these things. Thanks!

[@ouranoswealthgroup7042]

I just realized my breathing changed doing the cold plunge everyday after water fitness and aqua PT for the last four days. My blood pressure even dropped below 95 all day yesterday (usually at 120 and rarely below 100)- definitely have to start checking my BP more regularly again for too low vs too high now.

[@gon.012]

I'd be interested in a video about the "perfect day" which sums up all the information mentioned in the last videos

[@marthamartinez1324]

Thanks Dr Huberman, I have too many issues and you help me to handle those in a better way.

[@Sujay-x2n]

Hey Dr .Andrew just an request can you drop a video on best ways to study ( as a aspiring med student) with best time to study in which part of day. And btw the newsletter is the best you being great guy doing all this with your regular schedule is inspiration keep doing great work ahead and stay healthy .

[@hubermanlab]

Sure thing. Here is a start: (but I will do another solo that includes some of the other things you requested). www.hubermanlab.com/episode/optimal-protocols-for-studying-learning

[@kaitlunatwood5383]

I would love to hear more research on melatonin. My kids toddler aged tried melatonin and these kids did a 180 flip. The next day was meltdown, irritable moods, full blown rage. We tried a few different and each time both responded the same way. Other parents I shared this with got their kids off melatonin and notice how much calmer their kids were the following days not even realizing the melatonin contributed to the challenges they were having

[@f.millions.make.memories]

Love your podcast, I have been listening for the last couple of months and you've already helped me in a few aspects of live. Especially one about supplements. Aka NMN. Thanks for your great content.

[@joyceee01]

Every video is gold. I cant believe these are free. Thank you so much! ❤❤❤

[@ggbeast1124]

12:40 is literally europe, at around 2-4 pm everybody is eating lunch, it doesn't matter what they are doing but they will drop to it, so its kinda of culture and i didnt understand why, until you just explained that. Thanks!

[@bananbanan6520]

Maybe southern europe

[@kikianion1]

Thank you from Indonesia Dr. Huberman, your directions means a lot to me and all member of my family

[@MonaLisa-sv7cm]

Dr huberman I loved the episode of Dr Ethan Kross... Thank you.

[@rohan.5]

Grateful because learning a lot of things from you professor,which are never taught in our education system.❤

[@kimsarren496]

Love the talk & your sleeping 🐶 seems to reinforce the topic for me. Lol😊

[@karenegomezp]

Love these episodes

[@sonjaforrester9255]

Why do I think I hear Costello snoring in the background?

[@音姫soundprincess]

me too!!!!!

[@sonjaforrester9255]

Maybe he got another dog!🤞🏻

[@HubermanSummary]

@@sonjaforrester9255 the video is from 3-4 years ago, now edited to be shorter.

[@sonjaforrester9255]

@HubermanSummary that's what I assumed but I was hoping. I know how much joy Dr. Huberman gets from animals!

[@sonjaforrester9255]

@HubermanSummary I just remember how that was one of the first draws I had to the podcast. The sound of Costello was comforting!

[@alisoltani4579]

Thank you for sharing the help full information

[@thisnameisnotavailable]

I must admit, I thought this format would negatively impact your podcasts overall. I believed that the longer the content, the deeper one could understand the principles of how the body works and the protocols, absorb them, and apply them. But now I see that... Perhaps for someone who hasn’t watched your podcasts before, it might be hard to grasp. However, for someone who has watched your podcasts attentively, this is an excellent material for revision. It turned out really well, indeed. I expected worse, but it turned out great. I think I’ll continue watching your podcast in this format as well. That said, compared to the full-length 2-3-hour videos, those longer ones are probably still more preferable. Thank you.

[@arsalanniroomandi3109]

Dr. Huberman, thank you for your incredible content! Could you consider covering psoriasis and its connection to joint and bone issues (psoriatic arthritis)? It’s a complex condition affecting many, and your evidence-based insights on its mechanisms and potential interventions would be hugely valuable. Hoping you’ll explore this topic!

[@MrBVG92]

Lovely to hear Costello’s snoring again ❤

[@memastarful]

Happy Thanksgiving Andrew

[@TheDiaryOfAScientist]

Does daylight saving time in the USA disrupt the circadian cycle? Note: I am a neuroscientist at Harvard and also create content on how neuroscience knowledge can be applied in daily life, such as using neuroscience insights to improve well-being

[@science2.stories]

Interesting question !

[@ouranoswealthgroup7042]

Daylight savings time isn’t observed by every state in the US.

[@ouranoswealthgroup7042]

And DST disrupts sleep, so of course it disrupts the circadian cycle according to what he said in the video

[@TheDiaryOfAScientist]

@@ouranoswealthgroup7042 Okies, Thanks

[@hubermanlab]

It does. Movement to get this abolished or at least fixed (lock the clock). Most people have circadian clocks that run ~24.2hrs so morning light anchors them best to 24hr cycle.

[@ouranoswealthgroup7042]

Ohhh, so I definitely do resistance training for more than 30 minutes in each of my daily activities. Maybe not core exercises but weights and strength training, most definitely.

[@MacFit-AZ]

That bulldog is relaxed! Love it

[@dhirandhakal4623]

Amazing and very impactful tools

[@thedude951]

Good format

[@slice66]

Thank you Andrew

[@toskamarie2061]

Ohhh I just love these essentials.

[@olgazavilohhina6854]

¡Hola Profe! Just wanted to express my deepest gratitude.Your hard work improves our lives. If it's not too much to ask,could You do an episode on air quality.Insight and outside.A lot of us spend a lot of time outside working,doing inevitable day to day activities and exercising.And we are dealing with everything from smog to sand storms.And being indoors has it's own issues.Thank You for all Your hard work snd care for all of us.

[@sevimcicek3239]

Thanks too much for your effort to make science can be underdtood by general people .Then I wish you will a discussian on the effect of very fast development of AI upon the human brain in a negative way.Have a big energy for your all working.

[@alinaplonsky1232]

Dr. Huberman should wear a dark green shirt in his next episode to bring out his eyes. It might spice it up a bit. Love this content.

[@isch2024]

Thanks 🙏

[@Teenie_boom]

The bully snores in the background are the best

[@Lasharella]

Best time to eat while exercising!

[@greglincoln1069]

Dude! Is that 'Costello' in the background around the 7 minute mark? Loved it! Thought my pug had snuck into my office, but it stopped when I paused the video. 😀😀😀 Thanks for your great videos, Andrew.

[@hubermanlab]

Yes it is.

[@user-hp6lb7rv2p]

Dr. Andrew Schizophrenia episode please. How to treat symptoms & how to calm someone who has it. How to help in the voices & bad sleep

[@NineInchTyrone]

Start with CLEAN diet. Good luck

[@MaiMeMaMai]

🎉🎉gonna listen to this 10 times

[@Antonio-hh5fr]

God bless you sir

[@AlexBobalexRavenclaw]

Happy Thanksgiving!!

[@johanteessen7620]

Good Day Andrew thank you for the good info. I get between 6h 50min and 7h 50min every night depending on the day. However I rarely get more than 45min of deep sleep and some nights as low as 5min. Is this healthy and how do i get more if i need more??

[@hubermanlab]

How much REM?

[@raacunag]

Hi Andrew, I wonder how the use of contact lenses might affect the benefits of exposure to sunlight and even artificial light to regulate the circadian rhythm. I use them to correct myopia. You are doing a great job putting all this fantastic content out, keep going at it! Thanks!

[@donniet685]

This reminds me off back in the day when you had several thousand subscribers . .

[@NelaCopey2959]

You're the best. I'm elated to know that moon light and candle/fireplace light doesn't disrupt the CR.!!! What about the tiny Xmas lights?

[@hubermanlab]

Xmas lights usually not too bright. Enjoy!

[@NelaCopey2959]

@@hubermanlab Thanks!! Life is magical again with candle lights, fireplace light and Xmas lights. Happy Holidays!

[@bellaanis7157]

Happy Thanksgiving all 👍🏻

[@MC-zc1um]

Dear Andrew Huberman, i have some questions about your morning routine. Sunlight at the morning comes really late in winter, like at 8 Clock where i live. How can i deal with this situation? Althouth walking 10-15 min in dark also help us? / I'm thin woman. I am really hungry when i skip the meal at the morning. Instead of Althlantic Green, is it also ok small portion somthing to eat before 11 Clock? Thanks and i'll really appriciate your comment!

[@gurbanabbasov]

Title says one thing, thumbnail another…

[@janves]

It’s the same

[@Hugo23Martins]

Bro… 😂

[@Zackarius]

Bro.... Metabolism is about using the energy from food. i.e it's related to body movement and exercise...

[@GoldChocobo77]

That's normal, they're complementary... are you new on YT

[@gurbanabbasov]

@@GoldChocobo77 yes

[@EF-fv1hc]

is there a dog snoring in the background?

[@hubermanlab]

Yes,

[@bbyng7316]

​@huberman😊lab

[@alinamoss1724]

I thought i Am The Only One who hear that😅

[@EF-fv1hc]

@ it‘s a very cute sound -it reminds me of little babies, but it puts me hormonally not into the ideal state to absorb information.

[@poznianski]

Initially I thought it was a neighbor with a drill 🙂 but yeah, very cozy pleasant sound.

[@HimadriKar-i7x]

Have a podcast with Cristiano Ronaldo discussing about his biological & mental interviews & elaborated daily routines explanation. On the other hand,this one was also a great & needful content tbh.❤

[@sharifshah5151]

My diet of training is: I do cardio, shadow boxing and hitting bag. 30 mins cardio, 25-25 mins shadow and bag. I drink six glass milk three times, veggies, rice with no oil, if possible white meat, no dry bread, no sugar, no oil. It works for me, but unemployment is a challenge.

[@ishmael9336]

We definitely need something new on opthalmology

[@DavidEllison-v9o]

The snoring got me , dog living his best life 🤣🤣

[@gatesroyale]

Please have a leading researcher related to remote viewing!

[@mwalter35]

Andrew, thank you for sharing your research, knowledge, and passion for the betterment of humanity.

[@katiamoya6681]

Hello! I really enjoy listening to your podcast while driving, working on creative projects, and whenever I get the chance. I have a genetic condition known as FAP, and I currently have about 100 polyps in my colon. At 28 years old, I’m scheduled to have my colon removed at the beginning of 2025. I've done some research on ways to avoid surgery, ha ha, because I really don’t want to deal with a colostomy bag. So, I've been reassuring myself that won't be my fate, which I hope helps reduce the likelihood. I've also made some dietary changes by cutting back on red meat and sugars, and I've started taking flaxseed oil. Could you share some information about FAP? Thank you!

[@ryanrobertson7124]

He talked about being able to hear his dog snoring on the podcast in the earlier days and I literally hear it 😂😂😂🥲

[@Scythwolf]

Thank you. What i didn't understand: when should you have a child shower? Not during the rise of temperature, right? But also not in the evening since it advances the temperature decline. What is optimal?

[@AlexisEnriquezRealtor]

Hello Mr. Huberman, Consciousness and physical brain relationship. I would love to see your expertise on brain function correlating with consciousness. If you haven't heard of Jacobo Grinberg, a Mexican neurophysiologist who explored this topic in depth, I recommend looking into his work. Disclaimer: This is a very delicate topic. God Bless!

[@ashishmaurya3409]

Lots of love from india

[@LesliWhitlock]

Thanks for the analysis! I have a quick question: My OKX wallet holds some USDT, and I have the seed phrase. (alarm fetch churn bridge exercise tape speak race clerk couch crater letter). What's the best way to send them to Binance?

[@ChristopherCaplette]

Hello, Dr. Huberman. I would like to suggest a topic for a future episode for you to consider. I am quite curious about the current science and understanding of Tourette syndrome. Further, I am interested in the relation between Tourette syndrom and OCD (Tourettic OCD). This is something that I believe I have been living with for the majority of my life. I had been diagnosed with OCD as a kid back in the early to mid 90's. Personal research led me to consider a spectrum of Tourette syndrom and OCD. In relation to the recent episodes on sleep, I am equally interested in the relation between OCD and sleep as well as Tourette's and sleep. I suffer from difficulties with sleep regularly and am curious how these might impact that. Whether you find the interest and opportunity to pursue these topics or not, I would also like to express my appreciation to you and your show. I listen to your podcast often and enjoy how well you articulate and explain the many subjects you explore. Keep on the great work that you do!

[@CharliteTheron1]

Thank you Lord Jesus for the gift of life and blessings to me and My family $14,120.47 weekly profit our lord Jesus have lifted up my Life!!!

[@e.devries5222]

His dog snoring this whole video 😂😂

[@marthamartinez1324]

Good afternoon, I am Martha Martinez from Colombia, South America I have a question about the red glasses...can you let me know the specification s, I can't get those here in Colombia and would like to be sure to get the right ones before I order some from USA in case they can deliver those to my country. I will really appreciate it. Thanks

[@JMR-o7n]

Dr. Huberman can you please make a dark mode for your website. PS: Why do we have to sign up to see the daily routine?

[@itmustbemomagain3035]

Dr. Huberman, thank you for all your very educational and informative video. Indeed I learned from them. Lately though I noticed that the content of your language is becoming too technical. It is difficult to follow especially for a mere mortal like myself.

[@SharonLewis-ij8vc]

Ever evaluated red and near red light through the nostrils regarding having effects on the macula or lenses?

[@ChemicaLove]

lol

[@thecatsbackyard4833]

What a treat.

[@helenkobayashi6900]

I love listening to these but none of it is relatable with a baby 🤣. When to eat - all the time to stay awake When to sleep - before pregnancy When to exercise - can't quite fit the baby into the gym locker

[@VeronicaNicole4778]

Did you get another bulldog? I hear snoring 😂😂😂

[@inezkatrina6810]

Right!!! I have a dog and thought it was mine 😂😂😂

[@joeysocks5718]

I’m am Thankful to have food to EAT!

[@ΣπύροςΖιαζιάς]

Can you make a video about sleep specific for shift working please?

[@hubermanlab]

www.hubermanlab.com/episode/find-your-temperature-minimum-to-defeat-jetlag-shift-work-and-sleeplessness

[@burtonvigil3481]

If it moves into the window, I have been awakened by the moonlight before.

[@sweetbuttercup_99]

Hi Dr. Huberman whats your opinion about taking L-theanine supplements

[@philips3825]

30:16 *blush

[@HeatherQ333]

haha I just heard Costello snoring for the first time.

[@shiphrahwilliams9624]

Yes I've found my red light keeps me awake at night as it's too bright. I'm calmer but still alert

[@hubermanlab]

Some are too bright. For night time that is.

[@sanjaythakur9367]

Please make video on CORTISOL!!!!

[@bbyng7316]

Àaaaaaaaaaa😮

[@SaraSara-wb3bm]

Sehr interessant danke für die infos