Andrew D. Huberman, Ph.D.
@hubermanlab
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Professor of Neurobiology & Ophthalmology at Stanford Medicine • Host of the Huberman Lab podcast • Focused on science & health research & public education
Stanford, CA
Joined December 2015
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Pinned Tweet
Morning Sunlight Viewing for Increasing Daytime Mood, Focus & Alertness & Improving Sleep at Night. (w/the most commonly asked questions addressed).
Huberman Lab podcast clip:
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The data on cannabis use in young people (age 12-18) leading to schizophrenia and psychosis later in life even after cessation of cannabis use, are striking, concerning & lend balance to the idea that cannabis is harmless or better b/c it is “safer than alcohol”.
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@MrBeast
If I win I will give 100% of the funds to pay for full-ride college scholarships for students that would otherwise have to take loans in order to attend. These would of course be called the Huberman Beast Scholarships.
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If this image doesn’t make clear to you that the eyes are an extension of the brain, or more technically, that the retinas are truly brain tissue but merely reside outside the cranial vault, please consider a brain scan.
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Don’t ask how people are doing,
ask how they are sleeping.
You’ll learn a lot more.
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How well you slept last night and when you felt sleepy to go to bed, and how you felt on waking are MAINLY controlled by how early and how much sunlight you viewed before 10am in the preceding 2-3 days. Other factors matter but that’s the biggie folks.
Non-negotiable biology.
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This week I learned from a sleep expert
@UCLA
that if we go to sleep 1-2hrs later than usual we get none (zero) of the normal in-sleep bolus of growth hormone that night, regardless if we sleep in. In other words, keeping regular to-sleep times is as important as sleep duration.
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It doesn’t matter what you eat; if you eat too much (volume) of food, you’ll be tired. It’s called blood flow diversion. Eat to 85% full and you’ll avoid this source of fatigue.
#science
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Advice I got early in my career: Don’t over engage in any controversy unless you are willing to stake your entire reputation on it. Rather, keep focused on discovering new things & creating, or else you become known for the controversy & nothing else; there is no going back.
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I’ve never observed anyone, regardless of field, achieve lasting prominence while voicing rancor or focusing much on the failings of others. Create and share, support others and enjoy. Givers and creators always prevail.
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Your ability to speak clearly is enhanced by reading (not listening) to books and by writing and journaling in complete sentences. Texting, voice dictation and audio books are wonderful but degrade articulation. Conversely, structured writing aids structured speech.
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HOW TO RELIABLY STOP HICCUPS:
Hiccups = phrenic nerve-to-diaphragm
spasm. To de-spasm that circuit, inhale maximally (via your nose) 3 times with no exhales in between. Then hold your breath for 15-30 seconds & then slowly exhale (via your mouth). Done.
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I am convinced that the 8 pillars of Mental & Physical Health are:
1) Sleep
2) (Sun)light
3) Exercise
4) Stress Management
5) Relationships (Incl. To Self)
6) Nutrients (Amt., Timing, Content)
7) Oral Health & Gut Microbiome
8) Spiritual Grounding
Additions? Subtractions?
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Effects of light viewing on health and physiology according to time of day/night. There are 6 major takeaways.
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Alcohol is the only drug where if you don’t do it, people assume you have a problem.
-
@ChrisWillx
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The value of reading, and of writing things down that we read, or hear, cannot be overstated. Two expert guests (who specialize in speech and memory) on the Huberman Lab podcast explained that when we read text or listen to something and then write key aspects/takeaways down by…
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Caffeine is one of the few drugs people use to feel normal, alcohol is one of the few drugs people use to seem normal, and cannabis is a drug that makes the normal seem more interesting.
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The only thing we can truly control is where we place our attention and where we place our effort. Choose wisely.
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This is a potent 3 step daily:
1 -3min cold shower or plunge immediately after waking up (AWA).
5-30min of viewing sunlight ASAPAWA
(There is always *some* sun, folks, even if through cloud cover).
Resistance train, or endurance work or sprints, 6 days/week. (Notice “or”).
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Addiction is a progressive narrowing
of the things that bring you pleasure.
Happiness is a progressive expansion of the things that bring you pleasure. The former emerges passively.
The latter takes work.
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Try starting the day (post sunlight viewing) w/1-3min of uncomfortably cold (yet safe) water exposure (shower or immersion to the neck). The research-supported benefits are significant & long lasting elevations in dopamine & adrenaline, & thereby elevated mood, alertness & focus.
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Lex Fridman podcast late into the night. We ventured into to all new territory & took on the good, the challenging, the dark & light & a few jokes about some of the characters here
@X
. Episode out whenever Lex decides. Blessed & honored to know you
@lexfridman
You’re a real one.
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Every 24 hours we need to re-up:
1. Sleep
2. Morning Sunlight
3. Exercise
4. Nutrients (even if from body stores)
5. Water
The fact that we can survive >24hrs without one or several of these, is irrelevant. Health flourishes when we make getting all 5 of these a daily priority.
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White noise as background to increase focus during work bouts, or 40Hz binaural beats— both of which by the way are available at zero cost online via YouTube, etc., are among the more useful data-supported tools for increasing focus. They won’t cure ADHD but they can assist focus…
What's one simple hack that has changed your life?
For me, listening to white noise while doing any type of focused work. Shout out to
@hubermanlab
. It has added immeasurable value to my life and something I desperately wished I knew in law school 😭
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The reason to deliberately do hard things is so that when non-self-elected challenges arrive (& they will), you can tell yourself: “I don’t know how this is all going to turn out, but I am certain I can do hard things.” Don’t self injure. But doing hard things is always…
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If you dread cold showers or a cold plunge first thing in the morning, you stand to benefit more, not less from the long lasting adrenaline & dopamine increase it triggers. No obligation; there are many other tools to select from. Avoid deliberate cold after workouts however.
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Pillars of mental & physical health & “performance”:
1) Sleep 2) Sunlight 3) Movement,
4) Nutrients 5) Relationships (all kinds, incl. w/self).
Amplifiers:
Cold exposure (1-5 min, circa-waking & BEFORE exercise).
Non-Sleep-Deep-Rest (NSDR); done at any time.
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Dopamine is not about the pursuit of happiness, it is about the happiness of pursuit.
-Dr. Robert Sapolsky
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To be clear, calm and focused:
1) Sleep well and enough (for you).
2) If you didn’t sleep well, don’t externalize your thoughts any more than absolutely necessary until after you do.
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All aspects of human health are eroded by deviating from healthy circadian behaviors. Conversely, early day sunlight, movement, bright light all day, and minimal light at night and sleep improve all disease outcomes and health metrics in the healthy. It’s non-negotiable.
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Sunlight before screen light. Every day. Even if cloudy. Your mental and physical health both strongly benefit.
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Here are the 10 most popular episodes from the Huberman Lab podcast in 2022
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The science says:
-Meditation improve focus
-Breathwork reduces stress
-Non Sleep Deep Rest (NSDR) restores energy
-Self directed hypnosis can solve specific problems
Most of the tested protocols are only 5-10min per day & lead to persistent effects.
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A highly functional schedule:
1) Sunlight & movement
2) Task completion
3) Thoughtful, reflective
4) Repeat 1-3
5) Sleep
And of course nourish, hydrate, relate & avoid energy sinks i.e., don’t mix states of mind across above steps; practice functional compartmentalization.
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My top 3 science supported health practices.
1) Morning sunlight viewing. To set circadian rhythm, focus, mood etc.
2) 180-200min of Zone 2 (moderate) cardio per week. Cardiovascular health.
3) NSDR (Non-Sleep-Deep Rest; 10-30min, 3-7X per week). Stress mitigation, cognition.
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The major effect of testosterone on the brain (of both males and females) is to make effort feel good.
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This one will save you time and improve your workouts substantially. No texting in the car beforehand. No bringing the phone in to workouts or on runs unless on airplane mode. Listen to one thing start to finish. It’s remarkable how many adults suffer from phone/text addiction.
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47 today. I’m blessed with amazing friends, family, the support of
@StanfordMed
& that so many people are curious about the beauty & utility of biology. Thank you for your interest in science! [blabacphoto]
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Proof that humans will feverishly leverage their dopamine circuits — for the provider, not the self. Look familiar?
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The data on alcohol seem clear: 0 is better than any and 2 drinks per week is the max (for adult non-alcoholics) beyond which some negative impact is observed. Whether this is direct or indirect via perturbed sleep/microbiome is unclear. Details:
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Take care of yourself and take care of others. Daily investment in the 6 pillars is the way: morning sunlight, daily movement, quality nutrition, stress control, healthy relationships, deep sleep. Re-up every 24hrs so you can contribute and support others consistently too.
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The key to overcoming procrastination is to do something *more* unpleasant than the thing you are procrastinating about. What you choose is subjective but the reason it rebounds you to a heightened state of motivation is due to dopamine-dynamics (biology). Which is why it works.
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A truly important book for everyone to read about physical health, longevity & emotional health. Full of information and tools. This is a true gem.
@PeterAttiaMD
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All the Instagram users getting a real world experience of dopamine reward prediction error right now.
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0 to ~25 years of age: our brain is highly malleable (robust neuroplasticity) but we have far less control over our life than adults do.
~26 to death: our brain is progressively less malleable yet we have considerably more control over our life. Neuroplasticity still possible.
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It’s a pleasure to convene with
@lexfridman
to complete our paper for
@Nature
@NatureNeuro
— this one has been a long time coming!
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If you’re waking up in the middle of the night to use the bathroom (“washroom” if you’re Canadian) try sipping, not gulping your last beverage of the day. The speed that you ingest fluid, and not just the total amount, helps dictate the urination response.
#fewerwakeups
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Viewing morning sunlight increases morning cortisol levels by 50%, which is a good thing (early in the day) because it increases immune function, alertness, and “sets” a timer to fall asleep ~14-16 hours later. On clear days do 5-10min. Overcast days 20-30min. Don’t stare.
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The 1st episode of a 6 episode special guest series of the Huberman Lab podcast on SLEEP w/
@sleepdiplomat
comes out this Wednesday 4/3/24. All aspects of sleep biology, best practices and individualizing protocols will be covered. All zero cost to access.
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Good morning, get sunlight in your eyes ASAP.
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Neuroplasticity, your brain’s ability to change & learn, is a two part process:
1) Learning is triggered by focused attention, especially to novel, emotionally laden or otherwise meaningful events.
2) Actual brain rewiring occurs during sleep, and other forms of deep rest.
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These 3 protocols are non-negotiable* for me. (If bed-ridden sick, I drop
#3
)
1) View sunlight (while walking) for 10-20 minutes each morning, w/in 60min of waking.
2) Do 10-30min Non Sleep Deep Rest (NSDR) (find on YTube: zero cost).
3) Do 45-60min cardio or weight train.
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If ever there was doubt that our eyes (retinas to be exact) are pieces of brain extruded from the rest to eventually reside outside the cranial vault, see this video. Also why viewing sunlight has such a direct effect on the brain. The eyes are (include) brain. Sound narrated.
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"The cure for boredom is curiosity. There is no cure for curiosity." —Dorothy Parker
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I just learned from a colleague and it was confirmed by every student I asked, that 25% of students age 16-32 take Adderall 1-7X/week (not prescribed). And 5-10% do the same w/Modafinil or Armodafanil; 30-35% of students are on amphetamine. This is serious. Safer options exist
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January 1 needn’t be “just another day”. Our brain can segment time in many ways. Only some are constrained by biology. Designating a calendar date as a starting place to achieve behavioral and/or psychological change is entirely legitimate. If you want a change, set it & get it.
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A 2 min cold immersion to the neck and five, 30 second cold showers per week led to a significant reduction in abdominal fat and waist circumference in the men in this study; also multiple psychological improvements related to stress & wellbeing.
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The mere repetition of a behavior causes our nervous system to believe that the specific actions involved, and the context in which they are embedded are important, for better or for worse. Choose what you repeat wisely.
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Brief (8-10min) Non-Sleep-Deep-Rest (NSDR) protocols are distinct from meditation & similar but different from Yoga Nidra. Emerging data show they can restore mental & physical vigor, dopamine levels & offset missed hours of sleep. Links to two examples are below (zero cost):
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As we head toward the “spring forward” daylight savings, I am reminded how these rules are based on total lack of how our circadian biology actually works. I believe the solution is in educating our lawmakers.
After all most of them look like their health could use a boost too!
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If you stay up late on Saturday and/or sleep in on Sunday, this is a synergistic circadian reset for the work week:
Monday: wake 30min *earlier* than typical, 1-3min cold shower or bath, workout (if no time, then 10min any cardio), 10-15min sunlight viewing. Eat/fast per usual.
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You can eliminate this one from the list of first date questions now folks.
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Research shows that ~90 min is the longest period we can expect to maintain intense focus and effort toward learning. Shorter bouts are fine but after ~90 min, take a break. Space intense learning bouts ~2-3 (or more) hours apart.
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I spent the day on the
@lexfridman
podcast. We talked about: science, health, love, kids, creativity, narcissists, life online, academics, criminals, knives, poetry, music & more. Lex: I admire your bravery and passion in all you do & I am blessed to call you a friend.
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New Data: artificial and/or zero-low calorie sweeteners alter the gut microbiome in HUMANS but not all the same way. I will continue to ingest small amounts of stevia, monk fruit extract, very occasional aspartame but will avoid others. Do as you like but know what you’re doing.
The skinny on non-nutritive sweeteners (they are not inert) via a randomized trial & gut
#microbiome
assessment: impact is individualized and can impair glycemic response
@CellCellPress
@SuezLab
@EranElinav
@segal_eran
@WeizmannScience
@Yot_Coh
@Elinav_Lab
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Huberman Lab Podcast with the one and only
@jockowillink
comes out tomorrow 12/26/22. This is unlike any other you’ve heard. Bring a notebook. We both did. Merry Christmas!
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Costello Huberman was the source of all the background snoring during early days of recording the HLP. He is gone now, but lived a solid 11 years.
#bulldogmastiff
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Making this list each morning is very effective in part because it captures key elements from the science of goal seeking, emotional health & motivation.
1) 5 Gratitudes
2) Plans for the Day
3) Any Fears or Resentments
4) Things to Watch Out For
5) Things to Strive For
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In studies where humans were able to stimulate various sites in their own brain, the data showed that more than sites that elicit giddiness, sexual arousal, calm or drunkenness, people opted to stimulate an area that evokes mild frustration & anger. Amazing & explains a lot.
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Get cold easily? Exposure to cold water (shower, ice bath, cold plunge etc) for 11min per week (divided into 2-3 sessions), adjusts brown fat (around the heart mainly) which in turn heats the body more robustly and raises comfort in cold environments. Burns body fat as well.
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The cure for boredom is curiosity.
There is no cure for curiosity.
- Dorthy Parker
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Understand that we can gain energy from exercise or from completing challenging tasks. This effort-induced-release of neuromodulators such as dopamine & norepinephrine, is a real & remarkable neurobiological phenomenon. It has nothing directly to do with caloric energy intake.
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Hat tip to everyone who is striving to be forward center of mass, building things, giving to the world and striving to be better. It takes guts and focus. Keep going. The rest is noise.
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Self-Directed Neuroplasticity: your ability to change your nervous system in specific ways= 2 steps:
1) Deliberate focus (the more intense the better) on the thing you’re trying to learn
2) Sleep & Non-Sleep Deep Rest (NSDR) states, which are when actual neural rewiring occurs
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If you’re focusing on how someone else is failing, what’s wrong with X, Y or Z, you’re wasting valuable neural real estate, building less, creating less & slipping backwards. That’s the slow lane. We all have limited forebrain resources— use them wisely.
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I’m preparing a Huberman Lab podcast on colds & flus and how to avoid/treat them. What protocols besides the standard “rest, liquids, wait” advise do you believe can truly help you recover more quickly and/or stay non-infected? I am asking about colds & flu’s only/specifically.
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One of the best pieces of advice I got in graduate school was to 1) “Figure out how many hours of work you can consistently do while still maintaining good health… Stick to it +/- 1 hr, 5-6 days per week” (This number varies by person and yes, do update over time of course).
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Thank you for your interest in science and science based tools for everyday life.
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I’ve started researching an upcoming Huberman Lab podcast episode on
#sunscreen
and I am interviewing dermatologists, toxicologists & others. What do you want to know about sunscreen? And do you wear sunscreen?
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For all the data on oxytocin & love & social bonding, “allogrooming”: receiving non-sexual cleaning type touch from another human (think hair brushing, hair cut, skin care or even someone applying the lint roller to your shirt) leads to huge increases in oxytocin. Who knew?
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The idea that ingesting some alcohol is better than none is wrong. Past 2 drinks per week, the negative health effects start to surface. The “red wine as a source of key micronutrients” arguments flop. Do as you like but know what you’re doing. More here:
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I’m sitting down with the mighty
@lexfridman
tomorrow to record a podcast. What would you like us to discuss?
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Depth of understanding is the gateway to efficiency. Not the other way around.
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Science supported practices that vastly improve health:
1) Daily morning sunlight viewing
2) 150-180min/week Zone2 cardio
3) 5-10 sets resistance training per muscle group 3-4X a week.
4) No caloric intake for 12+ hours per 24 hour cycle
Repeat… forever.
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There is only one science supported approach to stopping hiccups. And it works. The key is to halt the spasming of the phrenic nerve. Here I explain how to do that. See the episode of the Huberman Lab podcast out now for further details.
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Here are the 10 most popular Huberman Lab episodes of 2023:
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A 10-20min nap or NSDR (Non-Sleep-Deep-Rest) have both been shown to replenish physical energy & increase cognitive function. NSDR, however, also increases striatal dopamine & improves one’s self-directed-relaxation ability, which in turn improves sleep.
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Research supported steps for being an early riser (& improved mood, strength, cognition):
1 Maximize early day sunlight
2 No caffeine or naps post 3pm
3 Minimize post 8pm light exposure
4 Exercise w/in 2 hours of waking
5 Go to bed 2-3hrs earlier
6 Wake up 2-3 hours earlier
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The data indicate that:
@lexfridman
is transforming conversation.
@RickRubin
is (still) transforming music.
@elonmusk
is transforming everything.
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The most important step toward robust mental & physical health is when we realize that no single protocol, program supplement or Rx* is alone going to solve it & we instead initiate a series of *daily actions toward persistent wellbeing*. Those actions are (& always will be): 1)…
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Chess is great because it has the capacity to be infinitely complex but it’s also accessible to a 6 year old. We’re becoming chess fanatics here. For fun and for the brain benefits.
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“I would rather have questions that cannot be answered than answers that cannot be questioned.”
- Richard Feynman
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DIY = Do It Yourself.
It does not mean Do It Alone.
Team is key.
Crew up with the correct people & DIY.
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Final sunset of 2023. I wish everyone a Happy New Year! See you all in 2024. Thank you for your interest in science!
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I’ve read this book and it’s incredible. So much so that it stands to be the go-to guide for health and longevity. (Note: I am not a paid endorser; it’s simply terrific).
I'm excited to announce that after more than 6 yrs of planning, research, writing, rewriting, editing, & rewriting, my book, Outlive: The Science & Art of Longevity, has a release date of March 28th, 2023. You can pre-order now wherever books are sold:
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Thank you all for being part of the Huberman Lab Podcast community in 2022. Monday we have an amazing guest that most of you will know/recognize — covering topics never before explored in such depth & in an actionable way. This one is neuroscience, mind-body & free-will focused.
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