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. Read our Annual Letter 2023.
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Resources
Foundational Fitness Protocol
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 discuss:

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


Title Card Photo Credit: Mike Blabac
Disclaimer

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

Huberman Lab discusses neuroscience — how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works.
Andrew Huberman, Ph.D., is a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. He has made numerous significant 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. 
Huberman is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 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. He also works on neural regeneration and directs a clinical trial to promote visual restoration in diseases that cause blindness. Huberman is also actively involved in developing tools now in use by the elite military in the U.S. and Canada, athletes, and technology industries to optimize performance in high stress environments, enhance neural plasticity, mitigate stress and optimize sleep.  
Work from the Huberman Laboratory at Stanford 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. 
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 5 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

Science

Health & Fitness

Life Sciences

Recently I had the pleasure of hosting a live event in Sydney, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at the ICC Sydney Theatre.
Sign up to get notified about future events: https://www.hubermanlab.com/events
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Timestamps
00:00 Introduction
00:15 Live Event Recap: The Brain Body Contract
00:32 Sponsors: AG1 & Eight Sleep
03:30 Q&A Session Begins: Napping and Sleep Quality
06:34 The Power of the Placebo Effect
11:31 Entering Rest and Digest State: Techniques and Tools
15:35 Muscle Growth, Learning & the Brain
20:13 Hallucinogens: Personal Experiences & Clinical Insights
27:28 The Misunderstood Effects of MDMA
27:42 Exploring the Potential of MDMA in Clinical Settings
29:25 The Complex World of Psychedelics & Mental Health
30:07 Ketamine: From Misconception to Medical Use
31:53 The Fascinating Science of DMT
33:11 Supporting Science: Funding & Future Directions
34:48 The Gut-Brain Axis: A Key to Overall Health
40:41 Sleep Patterns and Chronotypes: Personalizing Rest
42:50 Addressing ADHD & Focus in the Modern World
49:27 Closing Remarks & Gratitude
Disclaimer

LIVE EVENT Q&A: Dr. Andrew Huberman at the ICC Sydney Theatre

In this episode, my guest is Dr. James Hollis, Ph.D., a Jungian psychoanalyst, renowned educator and author on finding and pursuing one’s unique purpose. Dr. Hollis is also an expert in the psychology of relationships and healing from trauma. We discuss how early family dynamics and social context create patterns of both adaptive and maladaptive behavior and internal narratives that, when examined, lead to better choices and a deeply fulfilling existence.
We discuss discovering your unique self-identity and purpose through specific practices of reflection, meditation and conversations with others. We also discuss self-perception and the evolution of roles within marriages, parent-child relationships, and work.
Throughout the episode, Dr. Hollis provides both basic knowledge and practical tools to help us assess ourselves and better understand who we are and what we really want in careers, relationships of all kinds, and society.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Mateína: https://drinkmateina.com/huberman
Joovv: https://joovv.com/huberman
BetterHelp: https://betterhelp.com/huberman
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Dr. James Hollis
00:02:14 Sponsors: Mateina, Joovv & BetterHelp
00:05:57 Self, Ego, Sense of Self
00:13:59 Unconscious Patterns, Blind Spots, Dreams; Psyche & Meaning
00:21:56 Second Half of Life, Purpose, Depression
00:25:37 Sponsor: AG1
00:27:08 Tool: Daily Reflection; Crisis
00:31:47 Families & Children, Permission & Burdens
00:37:27 Complex Identification, Self-Perception; Social Media & Borderline
00:41:55 Daily Stimulus Response, Listening to the Soul
00:45:40 Exiting Stimulus-Response, Loneliness, Burnout
00:51:19 Meditation & Perception, Reflection
00:54:58 Sponsor: Waking Up
00:56:15 Recognizing the “Shadow” & Adulthood
01:02:48 Socialization; Family & Life Journey
01:09:04 Relationships & “Otherness”, Standing Your Ground
01:15:51 Marriage, “Starter Marriages” & Evolution; Parenting
01:19:37 Shadow Issues, Success & External Reward, Personal Growth
01:27:59 Men, Alcohol, “Stoic Man”, Loneliness, Fear & Longing
01:37:33 Women & Men, Focused vs. Diffuse Awareness; Male Rite of Passage
01:44:31 Sacrifice, Relationships; Facing Fears
01:48:20 Therapy, “Abyss of the Self”, Repeating Patterns & Stories
01:55:17 Women, Career & Family, Partner Support; Redefining Roles
02:01:40 Pathology & Diagnosis, Internet
02:07:05 Life, Suffering & Accountability, “Swamplands” & Task
02:11:32 Abuse & Recovery of Self, Patience, Powerlessness
02:14:11 Living a Larger Life; “Shut Up, Suit Up, Show Up”
02:17:49 Life Stages; Despair & Integrity Conflict
02:25:00 Death, Ego, Mortality & Meaning
02:38:07 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter
Disclaimer

Dr. James Hollis: How to Find Your True Purpose & Create Your Best Life

This is episode 6 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley and a leading public educator on sleep for mental and physical health, learning and human performance. In this episode, we discuss dreaming, including the biological mechanism of dreams, what dreams mean and their role in daytime life. 
We explore how dreams can enhance our creativity and emotional well-being and help us resolve various challenges and dilemmas. We discuss how to remember and interpret your dreams and the abstractions/symbols frequently present in dreams.
We also discuss nightmares and therapies to treat reoccurring nightmares. We explain what lucid dreaming is and if there are benefits or drawbacks to this type of dreaming.
Dr. Walker also answers frequently asked audience questions and discusses snoring, body position, sleep supplements, sleep challenges due to aging, menopause, stopping racing thoughts, and how to fall back asleep if you wake in the middle of the night. 
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
BetterHelp: https://betterhelp.com/huberman
LMNT: https://drinklmnt.com/huberman
Helix Sleep: https://helixsleep.com/huberman
WHOOP: https://www.join.whoop.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Dreaming
00:01:13 Sponsors: BetterHelp, LMNT & Helix Sleep
00:05:06 Dreams & REM Sleep
00:12:20 Evolution of REM Sleep, Humans
00:17:13 REM Sleep & PGO Waves; Dreams & Brain Activity
00:24:26 Dreams, Images & Brain Activity; Sleepwalking & Sleep Talking
00:30:51 Sponsor: AG1
00:32:04 Dream Benefits, Creativity & Emotional Regulation; Challenge Resolution
00:41:27 Daily Experience vs. Dreaming, Emotions
00:45:08 Dream Interpretation & Freud, Dream Relevance
00:52:59 Abstractions, Symbols, Experience & Dreams; “Fuzzy Logic”
01:00:28 Sponsor: Whoop
01:01:36 Nightmares; Recurring Nightmares & Therapy
01:11:08 Targeted Memory Reactivation, Sounds & Nightmares
01:15:38 Odor, Paired Associations, Learning & Sleep
01:18:53 Fear Extinction, Memory & Sleep; Tool: Remembering Dreams
01:25:38 Lucid Dreaming, REM Sleep, Paralysis
01:32:33 Lucid Dreaming: Benefits? Unrestorative Sleep?
01:44:07 Improve Lucid Dreaming
01:49:30 Tool: Negative Rumination & Falling Asleep
01:53:41 Tools: Body Position, Snoring & Sleep Apnea; Mid-Night Waking & Alarm Clock
01:58:43 Sleep Banking?; Tool: Falling Back Asleep, Rest
02:05:53 Tool: Older Adults & Early Waking; Sleep Medications
02:11:25 Tool: Menopause & Sleep Disruption, Hot Flashes
02:15:06 Remembering Dreams & Impacts Sleep Quality?
02:18:32 Tool: Sleep Supplements
02:26:48 Tool: Most Important Tip for Sleep
02:30:56 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Disclaimer

GUEST SERIES | Dr. Matt Walker: The Science of Dreams, Nightmares & Lucid Dreaming

In this episode, my guest is Dr. Casey Means, M.D., a physician trained at Stanford University School of Medicine, an expert on metabolic health and the author of the book, "Good Energy." We discuss how to leverage nutrition, exercise and environmental factors to enhance your metabolic health by improving mitochondrial function, hormone and blood sugar regulation. 
We also explore how fasting, deliberate cold exposure and spending time in nature can impact metabolic health, how to control food cravings and how to assess your metabolic health using blood testing, continuous glucose monitors and other tools. 
Metabolic dysfunction is a leading cause of chronic disease, obesity and reduced lifespan around the world. Conversely, improving your mitochondrial and metabolic health can positively affect your health span and longevity.
Listeners of this episode will learn low- and zero-cost tools to improve their metabolic health, physical and mental well-being, body composition and target the root cause of various common diseases.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Maui Nui Venison: https://mauinuivenison.com/huberman 
Eight Sleep: https://eightsleep.com/huberman 
AeroPress: https://aeropress.com/huberman 
InsideTracker: https://insidetracker.com/huberman 
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Dr. Casey Means
00:02:18 Sponsors: Maui Nui, Eight Sleep & AeroPress
00:06:32 Metabolism, Metabolic Dysfunction, Medicinal Blindspot
00:14:17 Trifecta of Bad Energy
00:24:02 Western Living, United States, Specialization & Medicine
00:27:57 Insulin Resistance, Tool: Mitochondrial Capacity & Exercise
00:33:33 Sponsor: AG1
00:35:03 Tools: Walking & Glucose; Frequent Movement
00:44:25 Tools: Exercises to Improve Mitochondrial Capacity; Desk Treadmill
00:51:18 Soleus Push-Ups & Fidgeting, Non-Exercise Activity Thermogenesis (NEAT)
00:57:14 Sponsor: InsideTracker
00:58:21 Tool: Blood Test Biomarkers, Vital Signs & Mitochondrial Function
01:11:16 Navigate Medical System & Blood Tests, Consumer Lab Testing
01:16:46 Tool: Environmental Factors; Food, Life as a Process
01:21:58 Tool: Ultra-Processed vs. Real Food, Obesity, Soil & Micronutrients
01:32:03 Ultra-Processed Foods: Brain & Cellular Confusion
01:39:10 Tools: Control Cravings, GLP-1 Production, Microbiome Support
01:51:42 Ozempic, GLP-1 Analogs; Root Cause & Medicine
02:00:54 Tool: Deliberate Cold & Heat Exposure, Brown Fat
02:07:27 Tool: Intermittent Fasting & Metabolic Flexibility; Insulin Sensitivity
02:17:03 Tool: Continuous Glucose Monitors (CGMs) & Awareness, Glucose Spikes
02:24:34 Tool: CGMs, Glycemic Variability, Dawn Effect, Individuality
02:33:10 Sleep; Continuous Monitoring & Biomarkers
02:37:39 Mindset & Safety, Stress & Cell Danger Response
02:44:04 Tool: Being in Nature, Sunlight, Fear
02:54:44 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter
Disclaimer

Dr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation

This is episode 5 of our 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley and the host of The Matt Walker Podcast. In this episode, we explain the connection between sleep and mood, emotional regulation and mental well-being. 
We explain the role of rapid eye movement (REM) sleep in processing emotions and emotional memories and why sleep deprivation causes agitation, impulsivity and emotional reactivity. 
We also discuss why sleep disruption is a hallmark feature of PTSD, anxiety, depression, suicidality, and other psychiatric conditions. 
We explain protocols for improving REM sleep and other sleep phases in order to harness the therapeutic power of quality sleep to feel calmer and emotionally restored.
This episode describes various actionable tools to improve sleep for those struggling with mental health or mood and those wanting to bolster their overall state and well-being. 
The next episode in this special series explores dreams, including lucid dreaming, nightmares and dream interpretation.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
LMNT: https://drinklmnt.com/huberman
BetterHelp: https://betterhelp.com/huberman
InsideTracker: https://insidetracker.com/huberman 
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Sleep & Mental Health
(00:01:09) Sponsors: Eight Sleep, LMNT & BetterHelp
(00:05:14) Emotions & Sleep, Amygdala
(00:17:27) Emotional Memory & Sleep
(00:25:48) “Overnight Therapy” & REM Sleep, Noradrenaline
(00:29:13) Sponsor: AG1
(00:30:27) Sleep to “Remember & Forget”, Trauma; REM Sleep
(00:38:27) Hinge Analogy; Motivation, Impulsivity & Addiction
(00:47:08) Tool: Improve REM Sleep, Social Jet Lag, Alcohol & THC, Addiction
(00:56:18) Sponsor: InsideTracker
(00:57:23) Post-Traumatic Stress Disorder (PTSD) & REM Sleep
(01:06:53) Noradrenaline & REM Sleep, PTSD & Prazosin
(01:09:40) Addiction, Non-Sleep Deep Rest (NSDR); Liminal States
(01:16:46) Anxiety & Sleep, Mood vs. Emotions
(01:23:50) Deep Non-REM Sleep & Anxiety, Sleep Quality
(01:28:51) Tool: Improve Deep Non-REM Sleep, Temperature; Alcohol
(01:34:56) Suicidality & Sleep, Pattern Recognition; Nightmares
(01:46:21) Depression, Anxiety & Time Context
(01:51:24) Depression, Too Much Sleep?; REM Changes & Antidepressants
(01:57:37) Sleep Deprivation & Depression
(02:01:34) Tool: Circadian Misalignment & Mental Health, Chronotype
(02:04:05) Tools: Daytime Light & Nighttime Darkness; “Junk Light”
(02:13:04) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Disclaimer

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

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