Essentials: Using Science to Optimize Sleep, Learning & Metabolism

In this Huberman Lab Essentials episode, I explain how neuroplasticity allows the brain to continue to adapt and change throughout life, particularly through focused attention and active engagement in learning. I explain how neuroplasticity differs in children and adults, highlighting the key neurochemicals required for adult learning. I explain science-supported protocols to boost alertness and improve attention, including techniques like visual focus and goal accountability. I also discuss how sleep, along with practices such as non-sleep deep rest (NSDR) and naps, support the brain to enhance learning.  Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the full show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman More Huberman Lab Huberman Lab Premium: https://go.hubermanlab.com/premium Huberman Lab Merch: https://go.hubermanlab.com/merch Timestamps 00:00:00 Huberman Lab Essentials; Neuroplasticity 00:03:27 Sponsor: David 00:04:43 New Neurons; Sensory Information, Brain & Customized Map 00:07:40 Recognition, Awareness of Behaviors 00:09:58 Sponsor: AG1 00:11:06 Attention & Neuroplasticity 00:15:40 Epinephrine, Acetylcholine & Nervous System Change 00:18:20 Improve Alertness, Epinephrine, Tool: Accountability  00:20:39 Improve Attention, Acetylcholine, Nicotine 00:23:09 Sponsor: LMNT 00:24:26 Tool: Visual Focus & Mental Focus 00:29:54 Tool: Ultradian Cycles, Anchoring Attention 00:31:00 Sleep & Neuroplasticity; NSDR, Naps 00:33:34 Recap & Key Takeaways 00:36:38 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Recommendations, Sponsors Disclaimer & Disclosures

In this episode, my guest is Dr. Bernardo Huberman, Ph.D., a research physicist, expert on quantum networks, and vice president of CableLabs’ Next-Gen Systems. We discuss his journey into science, beginning in South America, how a curiosity about physics led him to the United States, and how his hunger for studying novel problems guided him into fields like physics, computer science, biology, economics, and, most recently, quantum computing. He explains relativity theory, chaos theory, fractals, and quantum internet in terms anyone can understand. We explore how curiosity has continually guided his decisions about what to study and how to live, and how researching hard, even abstract, problems can serve as a model for staying grounded and enjoying everyday life. We also discuss meditation, spirituality, and why continually asking questions about how the world is organized can bring about an immense and lasting sense of meaning and joy. Read the full show notes at hubermanlab.com. Pre-order Andrew's new book, Protocols at protocolsbook.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Helix Sleep: https://helixsleep.com/huberman BetterHelp: https://betterhelp.com/huberman LMNT: https://drinklmnt.com/huberman ExpressVPN: https://expressvpn.com/huberman Mateína: https://drinkmateina.com/huberman More Huberman Lab Huberman Lab Premium: https://go.hubermanlab.com/premium Huberman Lab Shop: https://go.hubermanlab.com/merch Timestamps 00:00:00 Dr. Bernardo Huberman 00:02:13 Sponsors: Helix Sleep & BetterHelp 00:05:08 Early School, Science Interest, Argentina; Soccer 00:12:29 Physics, Childhood Teacher, Family 00:20:48 Music; Dictatorship; Humanistic Education 00:29:09 Sponsor: AG1 00:30:40 US Graduate School 00:39:27 Counterculture, Peer Pressure; Graduation, Job Search 00:49:19 Xerox, Personal Computers; Risk-Takers, Tachyon 00:54:49 Sponsors: LMNT & ExpressVPN 00:57:33 Relativity Theory, Quantum Mechanics 01:05:53 Chaos Theory, Fractals, Butterfly Effect 01:17:21 Scientists, Positive Contributions & Flaws 01:26:19 Sponsor: Mateína 01:27:45 Enjoyment of Life, Meditation; Goal Pursuit 01:35:44 Changing Fields, Computers 01:43:24 Mentors, Students; Restlessness, Curiosity 01:47:41 Industry, Academia, Graduate Degrees 01:54:02 Podcast, Interviewing; Mistakes, Working with Others 02:05:48 Quantum Internet, Unbreakable Code 02:09:48 Physics & Neuroscience; AI 02:15:06 Analog vs. Digital Life, Thinking about Future 02:21:38 Worry, Meditation 02:24:22 Beliefs, God; Spiritual Experiences, Randomness 02:33:53 Thinking about Past; Nostalgia 02:39:19 Politically Incorrect; Libertarians; Cryogenics; Enjoying Life 02:46:30 Joyful; Pushing to Limits; Worry & Enjoyment, Living with Elegance 02:55:57 Etiquette, Clothing 03:04:11 Retirement, Money, Travel 03:12:00 Future Plans; Joyful Life 03:13:33 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures

In this Huberman Lab Essentials episode, I explain the important role that sleep and dreams have in learning, regulating emotions, and recovering from trauma. I discuss how dreams during rapid eye movement (REM) sleep contribute to emotional learning and the processing of traumatic experiences. I also discuss the similarities of REM dreams to clinical treatments like ketamine and EMDR therapy. I explain how non-REM dreams function differently to support other types of learning. Additionally, I describe science-backed strategies to optimize both types of sleep for improved learning, mood and emotional regulation. Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Eight Sleep: https://eightsleep.com/huberman More Huberman Lab Huberman Lab Premium: https://go.hubermanlab.com/premium Huberman Lab Shop: https://go.hubermanlab.com/merch Timestamps 00:00:00 Huberman Lab Essentials; Dreaming, Learning & Un-learning  00:01:04 Types of Sleep 00:02:57 Slow-Wave Sleep, Motor Learning 00:06:23 Sponsor: AG1 00:07:30 REM Sleep, Paralysis, Unlearning of Emotional Events 00:12:29 Lack of REM Sleep, Emotionality 00:15:02 REM Sleep, Learning & Meaning 00:18:54 Sponsor: Joovv 00:20:08 EMDR (Eye Movement Desensitization & Reprocessing) Therapy, Trauma 00:26:48 Ketamine Therapy, PCP, Trauma 00:29:52 Sponsor: Eight Sleep 00:31:23 REM Sleep as Therapy, Emotions 00:33:40 Tool: Improve Slow-Wave & REM Sleep 00:37:05 Recap & Key Takeaways Disclaimer & Disclosures

In this episode, my guest is Dr. Kelly Starrett, DPT, a world-renowned physical therapist, best-selling author, and expert on improving movement in fitness, sports, and daily life. We discuss strategies to enhance mobility and flexibility to boost physical performance and overall health, including ways to offset aging, heal from injuries faster, and correct movement or strength imbalances. Topics include zero- and low-cost tools, such as how to warm up effectively, prepare mentally for workouts, properly use foam rollers, perform fascial release, and apply heat or cold for pain management and tissue recovery. We also cover the best flexibility protocols. Dr. Starrett explains how to optimize default postures for sitting, standing, and everyday activities. Listeners will gain practical, easy-to-implement knowledge to improve their health and physical performance. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman More Huberman Lab Huberman Lab Premium: https://go.hubermanlab.com/premium Huberman Lab Shop: https://go.hubermanlab.com/merch Timestamps 00:00:00 Dr. Kelly Starrett 00:02:44 Sponsors: Maui Nui & Joovv 00:05:46 Movement; Tool: Daily Floor Sitting 00:12:50 Tools: Stacking Behaviors, Stretching, Floor Sitting 00:17:07 Transferring Skills; Movement-Rich Environments; Range of Motion 00:23:47 Sponsor: AG1 00:25:18 Warm-Ups & Play 00:30:51 Asymmetries & Training 00:38:27 Maximizing Gym Time; Tool: 10, 10, 10 at 10 00:42:41 Tool: Warming Up with Play; Breathwork 00:47:26 Sponsors: Function & Eight Sleep 00:50:35 Tool: Foam Rolling, Uses, Types & Technique 01:01:30 Injury vs. Incident, Pain 01:05:54 Managing Pain & Stiffness, Tool: D2R2 Method 01:11:04 Posture, Neck Work 01:19:58 Sponsor: LMNT 01:21:33 Pelvic Floor, Prostate Pain 01:28:06 Urination & Men, Pelvic Floor; Tool: Camel Pose 01:33:42 Mobilizing the Pelvic Floor, Urogenital Health 01:38:27 Abdominals, Rotational Power, Spinal Engine Work 01:43:51 Dynamic & Novel Movements; Endurance & Strength Propensities 01:50:29 Tool: Workout Intensity; Consistency & Workout Longevity 01:57:41 Hip Extension, Tools: Couch Stretch, Bosch Snatch 02:09:38 Fundamental Shapes & Training, Hip Extension, Movement Culture 02:21:06 Training for Life & Fun 02:30:20 Aging with Range of Motion & Control; Mental State & Training 02:35:38 Fascia, Myofascial Mobilization 02:41:17 Rolfing, Tool: Tissue Mobilization & Reducing Discomfort 02:45:14 Deliberate Heat & Cold, Training, Injury & Healing 02:54:35 Desire to Train, Physical Practice 02:58:54 Balanced Nutrition; Eating Behaviors & Social Media 03:10:23 Sustainable Nutrition & Training; Tool: 3 Vegetable Rule 03:14:30 Supplements 03:23:05 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures

In this Huberman Lab Essentials episode, I explore science-backed protocols to combat jet lag, manage shift work, and optimize sleep across different stages of life.   I discuss “temperature minimum” — a simple and reliable measurement that helps you quickly adjust to new time zones and counteract the negative effects of nocturnal shift work. I also provide actionable tools for regulating sleep and wake cycles in babies and new parents.   The episode emphasizes the critical role of circadian rhythms, influenced by factors like light exposure, temperature regulation, and eating schedules. Practical tools include using light to shift your circadian clock, understanding the role of temperature in sleep, and adopting strategies to improve rest without medication. Whether you’re a shift worker, a parent of a newborn, or someone facing sleep challenges, this episode offers valuable guidance for enhancing recovery and overall well-being. Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman AeroPress: https://aeropress.com/huberman  ROKA: https://roka.com/huberman Timestamps 00:00:00 Introduction to Huberman Lab Essentials 00:00:45 Understanding Circadian Rhythms 00:02:32 Optimizing Light Exposure for Better Sleep 00:04:46 Tools: Combating Jet Lag 00:05:50 Sponsor: AeroPress 00:07:15 The Science of Jet Lag & Longevity 00:10:57 Temperature Minimum: Key to Circadian Adjustment 00:16:49 Sponsor: AG1 00:19:24 Melatonin: Uses & Misconceptions 00:23:23 Sponsor: ROKA 00:24:33 Shift Work: Managing Irregular Schedules 00:26:50 Sleep Strategies for Different Age Groups 00:29:15 Conclusion & Key Takeaways Disclaimer & Disclosures