#521: Dr. Andrew Huberman – A Neurobiologist On Optimizing Sleep, Performance, And Testosterone | Tim Ferriss Conceal

Key Takeaways

• We can leverage imaginative and prescient and breathing to rob regulate of our inner impart
• Guidelines to optimize sleep: (1) within 30 minutes of waking up, proceed outside and take into yarn daylight hours for 2-10 minutes; (2) get first knowing light exposure 14-16 hours ahead of the desired bedtime; (3) shadowy light within the night hours; (4) tackle a long way flung from knowing light and blue light 11pm-4am
• Melatonin is de facto a intercourse hormone disruptor and potentially no longer price the facet effects – as a replace, explore a cocktail of mangesium threonate or magnesium bisglycinate at 200-400mg 2-3 hours sooner than sleep; theanine 200-400mg; apigenin 50mg (talk about with a doctor first)
• Even right 1-3 rounds of physiological say can lower stress: double inhale by nostril adopted by extended exhale
• Turmeric is a potent DHT antagonist but instant reversible at the same time as you occur to live taking it
• Supplements to optimize testosterone and DHT ranges: (1) Tongkat ali at 400mg per day; (2) Fadogia agrestis at 425mg as soon as per day
• “When our solutions is no longer stable…and we’re no longer in a scheme to control our psychological impart or it’s no longer the assign apart we’d worship it to be, we must see to the energy of imaginative and prescient, breathing, motion, weight coaching, operating, to re-orient the solutions. It’s futile to rescue thinking with thinking.” – Dr. Andrew Huberman

Introduction

Dr. Andrew Huberman, Ph.D. (@hubermanlab) is a Professor of Neurobiology and Ophthalmology at Stanford University College of Medication. His lab specializes in neural regeneration, neuroplasticity, and brain states corresponding to stress, focus, wretchedness, and optimum performance. Andrew Huberman is additionally the host of the Huberman Lab podcast with new episodes released every Monday.

Tim Ferriss and Andrew Huberman duvet a huge resolution of topics from leveraging imaginative and prescient and breathing, optimizing sleep, intercourse hormones – and much more!

Host: Tim Ferriss (@tferriss)

Parallels of Vision And Breathing

• Vision is an excellent lever to shift frame of solutions and body
• Vision is share of the central anxious machine
• “What you look and the model you opinion the enviornment – literally – has a whimsical impact for your frame of solutions.” – Dr. Andrew Huberman
• Eyes are to blame for detecting shapes, colours, and so forth. but additionally telling the brain whether or no longer to be more relaxed or alert
• Visual works to regulate inner-impart
• If we’re relaxed, our pupils alternate so we look your total atmosphere we’re in; after we’re pressured out or mad our pupils dilate and we have narrowed opinion
• Cherish breathing, our imaginative and prescient adjustments with a selection of states of our solutions and body
• Within the occasion you see forward and expand opinion (having a watch in panorama), you flip off attentional mechanisms that drive stress
• Vision and breathing have profound and like a flash effects on the solutions and body
• Breathing and imaginative and prescient could per chance cause adjustments in our inner impart – and vice versa – our inner impart could per chance cause adjustments in our imaginative and prescient and breathing
• We can leverage imaginative and prescient and breathing to rob regulate of the inner impart

The usage of Visual System For Optimization Of Sleep

• Mild viewing habits has a solid impact on alertness and skill to doze off and tackle asleep
• We must exclaim the body what time of day it is by viewing light with the eyes
• We can regulate our circadian clock by light – if we flood it with light, we’re altering our pure rhythm  
• Tip 1: within 30 minutes of waking up, proceed outside and take into yarn daylight hours for 2-10 minutes – triggers healthy cortisol liberate to advertise wakefulness; starts timer for melatonin
• Shift cortisol pulse earlier within the day has been confirmed to ameliorate depression
• Strongest stimuli for biology and central circadian clock: (1) light; (2) exercise; (3) feeding; (4) social cues – have interplay with people early within the day
• Within the occasion you live in areas with heavy cloud protection, flip on as many overhead lights as it’s good to additionally within the morning
• As you methodology night, tackle a long way flung from knowing light of any coloration and shadowy the lights
• Shining light exposure between 11pm-4am has been confirmed to cause severe disruption within the dopamine machine – even in subsequent days
• Tip 2: get first knowing light exposure 14-16 hours ahead of at the same time as you occur to must sleep
• As sun is setting, opinion the sun to send every other signal to your brain that it’s night
• Temperature minimal: point at which body temperature is lowest all over sleep – about 2 hours sooner than pure wake up time
• It’s most likely you’ll well exercise temperature minimal to aid with jet trot or shuffle plans by setting an fright to wake up at that hour within the positioning you are touring and take into yarn knowing light

Sleep Aides: Supplements, Prescriptions, And so forth.

• Melatonin is de facto a great suppressor of puberty and has solid effects on intercourse hormones
• Melatonin has enough impact on hormones that it’s price brooding about against
• Supplemental melatonin is 10-1000x endogenous ranges
• Comparatively than melatonin, strive a cocktail of: mangesium threonateor magnesium bisglycinate at 200-400mg 2-3 hours sooner than sleep; theanine 200-400mg; apigenin 50mg
  • Continuously talk about with a doctor sooner than beginning, especially at the same time as you occur to could per chance have any coronary heart stipulations or dangle from night terrors or sleepwalking
• Phosphatidyl serine could per chance be frail to blunt cortisol liberate after going to bed but is most titillating suggested in cycles
• Within the occasion you can have sleep disruption for bigger than 2-3 days, you are in a length of future stress and must tackle by habits, supplementation, or a aggregate of every and each
• Sleep in actuality requires us to sit down down aid our brain

Having access to Non-Sleep Deep Relaxation & Yoga Nidra

• Non-sleep deep leisure and Yoga Nidra is an excellent tool to get entry to sleep, clam, neuroplasticity – the same to hypnosis
• The hallmark of Yoga Nidra and non-sleep deep leisure is self-directing impart of easy
• Thoughts apply imaginative and prescient and breathing
• It’s significant to learn to narrate focus to one thing
• Zero mark apps for Yoga Nidra: Kamini Desai, Liam Gillen
• Paid app for Yoga Nidra: Reverie
• A 20 minute non-sleep deep leisure protocol accelerates plasticity by about 50% – and – will improve retention
• Physiological say: double inhale by inhale adopted by extended exhale– offloads carbon dioxide and relaxes body
• Even right 1-3 physiological sighs lower stress
• Anytime your inhales are longer than your exhales you are speeding the coronary heart; anytime your inhales are shorter than your exhales you are slowing down the coronary heart

Scientific Applications Of Hypnosis & Correlation To Psychedelics

• Hypnosis is a impart of easy and excessive focus
• Hypnosis for smoking end has about a 50-60% success price
• As many as 90% of people skills decreased terror
• A well-known amount of people have success the exercise of hypnosis for anxiety administration
• MDMA creates an odd impart: excessive dopamine liberate but has correlates of hypnosis on yarn of it creates a extraordinarily focused impart
• Psilocybin and LSD are more the same to sleep and hypnosis on yarn of impart and time was fluid
• The 2 extremes of human skills are stress/pleasure and sleep
• MDMA, psilocybin, and LSD are in connected areas in their correlation to hypnosis but no longer overlapping

Testosterone & Dihydrotestosterone (DHT)

• DHT is made of testosterone and is a more great androgen
• DHT is the premise of gym circle supplements
• DHT has a psychological quit of developing effort in actuality feel goal right
• Some persons are more DHT still than others
• Turmeric is a potent DHT antagonist – but instant reversible at the same time as you occur to live taking turmeric
• Substances in Propecia correlate to a lower in energy safe in male athletes on account of DHT inhibition
• Indirect ways to optimize testosterone and DHT ranges: (1) sleep; (2) manage stress; (3) exercise
• Supplements to optimize testosterone and DHT ranges: (1) Tongkat ali at 400mg per day; (2) Fadogia agrestis at 425mg as soon as per day
• Sports testosterone replace therapy (TRT) = low dose, excessive-frequency regimen – in most cases created by people on the web
• Warning: at the same time as you occur to drive up testosterone plenty without taking anti-aromatase, you’re going to additionally lengthen estrogen

Caffeine & Supplements For Cognitive Enhancement

• Alpha GPC has effects supported by advantageous experiences – 300mg taken infrequently, early within the day
  • Exercise at the same time as you occur to didn’t sleep properly or are searching for to push a workout or work session
• Beneficial yerba mate stamp: Anna Park Yerba Mate
• The general public would profit by waiting 90 minutes sooner than taking caffeine within the morning on yarn of you are outcompeting pure skill to wake up
• Reverse or counteract effects of caffeine: (1) lengthen glucose/carbohydrate; (2) 100-200mg of theanine; (3) 1g of GABA

Vagus Nerve

• The vagus nerve is a nerve community of the peripheral anxious machine originating from the brain and connecting to the body
• It controls the pathway whereby psychological impart can influence psychological impart, digestion, coronary heart price
• The pathway is bidirectional
• Historic ardour as a chilled machine but has stimulating branches as properly
• Thrilling new experiences are stimulating the vagus nerve and seeing right-time benefits in treating depression

Upbringing And Non-public Tales Of Andrew Huberman

• Huberman had some sophisticated childhood experiences. He barely made it by excessive school and took a leave of absence his first year of faculty
• Pivotal moment: 4^th of July fight at a home social gathering which caused him to flip things round
• He modified into in psychological health therapy for a length to aid him work by things
• Andrew Huberman goes to psychoanalysis 3x per week and has viewed the the same therapist for 30+ years
• Attended Hoffman Institute: personal development path of – stout immersion requiring bodily and emotional purging
• Huberman guidelines for lifestyles:
  • Work by your stout biology – particularly sign how to optimize your sleep, weight reduction program, and exercise  
  • Exploration of inner reflection
  • Continue to celebrate

Tim Ferriss Conceal : lifestyles, neurobiology, neuroscience, performance, sleep, testosterone

Notes By Maryann