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#521: Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind

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Jul 7, 2021

Guest

Andrew Huberman

Dr. Andrew Huberman is a renowned neuroscientist from Stanford University who shares his insights on enhancing well-being through science. He discusses the critical role of sleep, effective non-sleep deep rest techniques, and the surprising connections between vision and breathing. Listeners learn about optimizing testosterone levels, the pros and cons of sleep aids, and innovative approaches to managing anxiety and fear. With a touch of humor, Huberman reflects on athletic ethics and the fascinating effects of substances like yerba mate and turmeric.

02:41:50

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INSIGHT

Melatonin's Effects

Melatonin, while promoting sleep, also suppresses puberty and affects sex steroid hormones.
Super physiological doses in supplements may have unintended consequences on the reproductive axis.

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ADVICE

Alternative Sleep Aids

For sleep, try magnesium threonate or biglycinate (200-400mg), theanine (200-400mg), and apigenin (50mg).
This combination can improve sleep onset and duration, but consult a physician if you have heart issues.

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ANECDOTE

Huberman's Turning Point

Andrew Huberman recounts a turning point in his life after a fight in 1994 led him to re-evaluate his direction.
He dedicated himself to academics, embracing neuroscience, and adopting self-improvement practices inspired by Tim Ferriss' books.

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Breath, Vision, and Circadian Rhythms

05:42 • 25min

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Navigating Sleep Aids: Melatonin and Alternatives

31:04 • 10min

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Exploring Non-Sleep Deep Rest and Its Benefits

41:14 • 3min

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Harnessing the Power of Non-Sleep Deep Rest

44:33 • 24min

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Breaking Point to Breakthrough

01:08:27 • 24min

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Exploring the Depths of Mind and Body

01:32:48 • 14min

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Understanding Fear: The Connection Between Anxiety and Body Responses

01:47:00 • 3min

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Hormones, Supplements, and Athletic Ethics

01:50:15 • 25min

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Yerba Mate: A Unique Caffeine Experience

02:15:09 • 7min

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Unveiling the Vagus Nerve

02:21:57 • 7min

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Exploring Poetry and Well-Being

02:28:41 • 8min

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Insights and Recommendations for Better Living

02:36:11 • 6min

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Brought to you by Athletic Greens all-in-one nutritional supplement, Theragun percussive muscle therapy devices, and Helix Sleep premium mattresses. More on all three below.

Andrew Huberman, PhD (@hubermanlab), is a neuroscientist and tenured professor in the Department of Neurobiology at Stanford University’s School of Medicine. He has made numerous important contributions to the fields of brain development, brain function, and neural plasticity. Andrew is a McKnight Foundation and Pew Foundation fellow and recipient of the 2017 Cogan Award for his discoveries in the study of vision. Work from the Huberman Laboratory at Stanford Medicine has been consistently published in top journals including Nature, Science, and Cell.

Andrew is host of the Huberman Lab podcast, which he launched in January of this year. The show aims to help viewers and listeners improve their health with science and science-based tools. New episodes air every Monday on YouTube and all podcast platforms.

Please enjoy!

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