Using Science to Optimize Sleep, Learning & Metabolism | Huberman Lab Essentials

In this Huberman Lab Essentials episode, I answer your most frequently asked questions about science-backed tools for improving alertness, enhancing learning, and achieving quality sleep. I also discuss the optimal times for exercising and eating, how to properly time light exposure, as well as methods for strategically adjusting your body temperature to influence your nervous system.

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.

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Timestamps
00:00:00 Introduction to Huberman Lab Essentials
00:00:37 Understanding Circadian Rhythms & Light
00:02:17 Impact of Red Light on Circadian Rhythms
00:03:12 Light Through Windows & Circadian Clocks
00:05:05 Seasonal Changes & Circadian Rhythms
00:07:36 Neurotransmitters & Mood Regulation
00:09:49 Exercise & Circadian Rhythms
00:11:52 Non-Sleep Deep Rest (NSDR) & Learning
00:19:23 Nootropics & Cognitive Enhancement
00:21:55 Temperature & Circadian Rhythms
00:27:04 Food, Neurotransmitters & Circadian Rhythms
00:29:52 Self-Experimentation & Conclusion

#HubermanLab #Science

[hubermanlab]

Thank you for watching. If you enjoyed this topic and episode, please click the "like" button below the episode title and subscribe to our channel here on YouTube. Thank you for your interest in science! — Andrew

[grimmtate]

Love these condensed videos on specific topics. Appreciate you.

[colorsynthesis]

I’m an 8yr. retired person w/lots of energy & free time. You’ve greatly helped me with structuring my day w/ my focus being centered around addressing health needs. These podcasts have helped me put it all together & to feel a sense of “elder” self-value. I am so appreciative of your work, Andrew!!! ❤🎉

[vampyrevixxen]

Ohhh I'm in tears. I'm listening through a loud speaker. Walking around the house trying to figure out what I'm hearing. It's Costello, sleeping like a baby. It just doesn't get easier when our babies leave

[angelosangelopoulos]

I recorded my wife snoring and now I listen to it while studying. Thanks Andrew!

[Ziggle-kykv]

A book that changed my life in ways that I never could imagine is "Secret Testosterone Nexus of Evolution".Drop whatever you're doing right now and go find that book. Trust me after I implemented things from the book my testosterone levels went beast mode

[rababali]

I think understanding the “why” behind how our body behaves gives me a bigger reason to want to incorporate it into my life!

[eehhhhhhhhhh-h]

thank you mr Huberman. Im 21 changing majors for 3rd time already. i think i can say finally im set on my life view, values and what is the mission i wanna pursue in my life. its just a matter of pulling myself together and keep trying to build good habits without giving up now and having acces to such content for free is awesome! thank you i hope you have a great life and live all your life in a fulfilling way, doing something you love, with people you love and whom loves you. A soon to be physicist from Turkey (hopefully)

[HaiderAli-grz]

Dear Professor andrew huberman thanks a lot for all of your work
I am a final year medical student and i can say with complete surety that i never have learned so much from any human being more than you massive respect and massive love keep doing these thing .I hope one day I will come to US and i will meet you . U always in my prayers❤

[mikaelajasonnn]

Incredible insights! It reminds me of what I learned in Health and Beauty Mastery by Dr. Julian Bannett. That book reveals hidden truths about the industry that completely reshaped how I think about health and wellness.

[souravsaha]

Thank you for your incredible podcast, which has profoundly improved my daily life by helping me optimize my sleep, learning, productivity and overall health. Your ability to translate complex science into actionable insights is truly inspiring. I’d love to request an episode on *'Joint Health', particularly focusing on knees*—covering injury prevention, recovery, and mobility optimization for those engaged in activities like running and strength training. Your expertise would undoubtedly help many of us maintain long-term joint health and functionality.

[homeremedies-blld]

With the advancement of science today, applying science to life to have good sleep and improve health is wonderful, thank you for sharing.

[saadikhan]

Costello optimizing his sleep in background

[magnetsec]

The purring sounds really make the video cozier

[bharathsf]

How do you have the time Dr.Huberman?
I would love for you to make an Essentials video on Time Management

[yonathanzamora]

Andrew, thank you for the time and energy you invest into this channel. And to the team behind the scenes that make this possible.

[CoCoRynsieMc]

Awe! A throwback with Costello! I wasn’t emotionally prepared for this! 😭🥹

[talhashoaib]

I think these 30 mins are far better than 3 hours

[LightWarriorsLife]

Andrew, another stellar short, especially at this time of year when the days are getting shorter.

Thanks for sharing. 🤙🏼💪🏼👏🏼😊

[GodsLioness]

Exercise...and then Sleep 💪 😊😊😊
Blessings Professor 🕊️🕊️🕊️❤️‍🔥