Using Science to Optimize Sleep, Learning & Metabolism | Episode 3

<p>“Office Hours” — In this episode I answer your most commonly asked questions about science-supported tools for accessing more alertness, better learning, and quality sleep. I also cover when to exercise, time meals, and how to systematically vary your temperature to achieve specific effects on your nervous system.</p> <p>Thank you to our sponsors:</p> <ul> <li>Athletic Greens - <a href= "http://athleticgreens.com/huberman">http://athleticgreens.com/huberman</a></li> <li>InsideTracker - <a href= "https://insidetracker.com/huberman">https://insidetracker.com/huberman</a></li> </ul> <p>Timestamps below.</p> <ul> <li>0:00 - Introduction</li> <li>5:50 - Moonlight & Fire</li> <li>9:25 - Red Light: Good & Bad</li> <li>15:45 - Why Blue-Blockers Are Unscientific</li> <li>19:20 - Eyeglasses, Contact Lenses & Windows</li> <li>22:05 - Adding Up Your Lights</li> <li>24:30 - “Netflix Inoculation” With Light</li> <li>25:25 - How The Planet Controls Your Energy</li> <li>27:00 - A Season For Breeding (?)</li> <li>31:15 - Melatonin / Serotonin</li> <li>33:50 - Epinephrine vs Adrenaline: Same? Different?</li> <li>35:00 - Exercise & Your Sleep</li> <li>40:30 - Neuroplasticity & Food/Chemicals/NSDR</li> <li>44:10 - Using Sound & Smell To Learn Faster</li> <li>46:45 - Dream Meaning & Remembering</li> <li>48:15 - Waking Up Paralyzed</li> <li>49:40 - Nap/Focus Ratios For Accelerated Learning</li> <li>52:45 - Hypnotizing Yourself</li> <li>54:05 - Smart Drugs</li> <li>1:01:10 - Magnesium: Yay, Nay, or Meh?</li> <li>1:02:10 - How Apigenin Works</li> <li>1:04:30 - Serotonin: Slippery Slope</li> <li>1:05:35 - The Frog Experiment</li> <li>1:08:35 - Temperature</li> <li>1:10:30 - Morning Chills</li> <li>1:28:00 - Eating For Heating</li> <li>1:30:30 - Vagal Pathways For Gut-Brain Dialogue</li> <li>1:31:50 - Sex Differences</li> <li>1:33:50 - Self Experimentation</li> </ul> <p>As always, thank you for your interest in science!</p> <p>Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanf