Huberman Lab

AMA #14: 2023 Philanthropy, Evening Routine, Light Therapy, Health Metrics & More

Sun Dec 31 2023

researchphilanthropybrain healthsleeplight exposurered light therapyworkoutshealth monitoringmuscle recoverystrength trainingfull body scansinsights

Description

This episode covers topics such as supporting research and philanthropy, the role of the anterior mid-singulate cortex in challenging endeavors, optimizing light exposure for better sleep, red light therapy and its effects on circadian rhythm, strategies for effective workouts and sleep, monitoring health metrics for overall well-being, sleep tips and muscle recovery techniques, strength training principles and full body scans, key insights from the episode, future plans for content production, and a conclusion with well wishes for the holiday season.

Insights

Supporting Research and Philanthropy

The Huberman Lab Podcast Premium channel supports important research that focuses on improving mental health, physical health, and performance. The Premium Channel has already made substantial gifts to various laboratories and research endeavors.

The Anterior Mid-Singulate Cortex and Challenging Endeavors

The anterior mid-singulate cortex gets larger when we engage in challenging endeavors and smaller when we avoid them. Challenging endeavors that stimulate the growth of this brain region are those that feel uncomfortable but safe.

Light Exposure and Sleep

Getting morning sunlight as soon as possible after waking is important. It's also important to get some sunlight in your eyes in the afternoon and evening.

Red Light Therapy and Circadian Rhythm

Using red lights instead of blue lights is better for sleep. Red light therapy involves using red light panels that emit proper wavelengths of red and near infrared light.

Optimizing Workouts and Sleep

Bright lights early in the day are recommended, ideally from sunlight. Checking health and fitness metrics regularly is important for overall fitness.

Training Protocols and Well-being

Three cardiovascular training sessions are recommended each week, including a long session of 1-1.5 hours. Resistance training is done three times a week, focusing on different body parts.

Training Strategies and Health Monitoring

The speaker does regular blood work every six months to identify any health issues that need attention. They pay close attention to overall feelings of well-being and chart them regularly.

Sleep Tips and Muscle Recovery

Limiting fluid intake before sleep and avoiding going to bed with a full belly can help prevent waking up in the middle of the night. Theanine, an ingredient in sleep supplements, may cause vivid dreams for some people.

Strength Training and Full Body Scans

Heavy weights in the range of one to three repetitions generally make people stronger but don't result in much hypertrophy. Full body scan MRIs can provide informative insights about your health, but they are not necessary for everyone.

Insights and Future Plans

The podcast host expresses a love for dogs and plans to do an episode on dog wellness and communication. The speaker confirms plans to produce content and protocols for children's development, adolescence, and young adulthood.

Chapters

Supporting Research and Philanthropy
The Anterior Mid-Singulate Cortex and Challenging Endeavors
Light Exposure and Sleep
Red Light Therapy and Circadian Rhythm
Optimizing Workouts and Sleep
Training Protocols and Well-being
Training Strategies and Health Monitoring
Sleep Tips and Muscle Recovery
Strength Training and Full Body Scans
Insights and Future Plans
Future Content and Conclusion

Summary

Transcript

Supporting Research and Philanthropy

00:00 - 07:09

The Huberman Lab Podcast Premium channel supports important research that focuses on improving mental health, physical health, and performance.
The Premium Channel has already made substantial gifts to various laboratories and research endeavors.
Some of the supported research includes studying mindsets and their impact on mental and physical health, circadian biology and intermittent fasting for improving mental health, the effects of maternal conditions on the developing fetal brain, novel treatments for eating disorders, transcranial magnetic stimulation combined with psychedelic treatments for depression and PTSD relief.
The Premium Channel also funded a chronobiology conference to support young scientists in attending high-quality meetings.
In 2024, there will be a dollar-for-dollar match from the Tiny Foundation and two other donors for every dollar raised by the Huberman Lab Premium channel.
This matching donation means that the podcast is now considered a major philanthropy effort on university campuses.

The Anterior Mid-Singulate Cortex and Challenging Endeavors

06:45 - 13:09

The anterior mid-singulate cortex gets larger when we engage in challenging endeavors and smaller when we avoid them.
Challenging endeavors that stimulate the growth of this brain region are those that feel uncomfortable but safe.
Success in areas like diet, fitness, education, or exams is associated with a larger anterior mid-singulate cortex, while failure to prepare leads to atrophy in this area.
Activities like exercise, language learning, or having difficult conversations can stimulate the growth of this brain region.
Stimulating the anterior mid-singulate cortex is beneficial for maintaining healthy cognitive function as we age.
Super non-agers who maintain good cognitive function engage regularly in challenging activities and embrace the challenge.
The host recommends trying to do something difficult every week or even every day to grow the anterior mid-singulate cortex safely.

Light Exposure and Sleep

12:50 - 19:14

Getting morning sunlight as soon as possible after waking is important.
If you wake up before the sun comes out, wait till the sun comes out or use bright artificial lights.
It's also important to get some sunlight in your eyes in the afternoon and evening.
This helps adjust the sensitivity of neurons in your brain and protects against brighter artificial lights later in the evening.
Viewing bright light for 15 seconds or more between 10 p.m. and 4 a.m. can reduce melatonin levels.
Viewing late afternoon or evening sunlight can offset this reduction by about 50%.
Dimming the lights in the evening and using red bulbs can be beneficial.
Red bulbs eliminate blue wavelengths that stimulate the noradrenergic system, reducing cortisol levels.
Using dimmable red lights before bed can make it easier to fall asleep.
Bond charge is a brand that offers dimmable red bulbs with proper wavelengths.

Red Light Therapy and Circadian Rhythm

18:50 - 25:06

Dimming the lights and setting them low in your room environment can help activate the alertness system in your brain via the retina.
Viewing sunlight through a window takes longer to activate your circadian system compared to stepping outside because you're not getting the same amount of light in your eyes.
Using red lights instead of blue lights is better for sleep, and you can find red lights online or in stores.
You can use a shortcut function on your phone to switch it over to eliminate all blue light, which is different from just using the nighttime function.
Red light therapy involves using red light panels that emit proper wavelengths of red and near infrared light.
Red light can penetrate tissues to a substantial depth, but it won't get through your skull into your brain.
Viewing red lights at a distance of about 18 inches in the morning can offset age-related reductions in mitochondrial function and vision loss for people over 40.
When doing red light therapy, it's important not to look at any light that is painful or too bright.

Optimizing Workouts and Sleep

24:43 - 31:00

Avoid looking at any light that is too bright or painful to look at. Step back if necessary.
In the morning, red light therapy can be done on the skin and eyes, but it doesn't have the same effects as sunlight.
If you don't have access to sunlight in the morning, artificial lights can be used, such as 10,000 lux light panels.
Cold showers in the morning can provide an adrenaline boost.
As the day goes on, cortisol and epinephrine levels should taper off.
Sunglasses are not necessary for nighttime activities like parties or driving.
Blue light filter glasses and red lights can be used in the evening if desired.
Bright lights early in the day are recommended, ideally from sunlight.
Checking health and fitness metrics regularly is important for overall fitness.
Recommended fitness goals include deadlifting body weight 10 times in a set and hanging from a bar for a minute or more.
Consistency in training is key, with a focus on being capable of various physical activities like hiking and carrying heavy furniture safely.
Three cardiovascular training sessions per week are recommended, including one long session of 1 to 1.5 hours.

Training Protocols and Well-being

30:31 - 36:43

The speaker recommends checking certain health fitness metrics to maintain agility and coordination.
Three cardiovascular training sessions are recommended each week, including a long session of 1-1.5 hours, a 35-minute run at a faster pace, and a shorter workout of about 12 minutes with intervals or sprints.
Resistance training is done three times a week, focusing on different body parts such as legs, torso, and smaller body parts like biceps and triceps.
The schedule allows for flexibility in case of travel or other disruptions.
This training approach ensures strength, aesthetic changes, recovery, and indirect leg training through cardio workouts.
The speaker emphasizes the importance of subjective metrics like sleep quality and consistent appetite as indicators of overall well-being.
Monitoring resting pulse rate can help adjust intensity levels during workouts.
If feeling unwell or under the weather, it is advised to skip the workout for that day.

Training Strategies and Health Monitoring

36:14 - 42:00

The speaker pays attention to their pulse rate and adjusts the intensity of their workouts accordingly.
They are cautious about working out when they have a throat tickler or feel under the weather.
Despite being 48 years old, the speaker has been able to consistently train and avoid major injuries and illnesses.
The speaker believes in taking care of oneself when feeling unwell and not pushing too hard during sickness.
They do not engage in two-a-day workouts or exceed their program's limits.
The speaker does regular blood work every six months to identify any health issues that need attention.
They pay close attention to overall feelings of well-being and chart them regularly.
The intensity of their workouts typically ranges from six to eight out of ten, without using any measuring devices.
When they get sick, they reflect on what was happening before getting sick, such as feeling weaker or fatigued.
The speaker values being able to feel good while seated and moving as a foundation for health.
Regular eye exams, including glaucoma tests, are important for preserving vision. Glaucoma is the second leading cause of blindness worldwide after cataracts.
To fall back asleep when waking up in the middle of the night, the speaker uses long exhale breathing, progressive body relaxation, and a hypnosis app called Revery with an eight-minute falling back asleep hypnosis session by David Spiegel.

Sleep Tips and Muscle Recovery

41:44 - 48:10

Regular practice of non-sleep deep-rest (NSDR) or yoga nidra during the daytime can be beneficial.
There are free NSDR and yoga nidra resources available on YouTube and the internet.
Limiting fluid intake before sleep and avoiding going to bed with a full belly can help prevent waking up in the middle of the night.
Theanine, an ingredient in sleep supplements, may cause vivid dreams for some people. Adjusting the dosage or trying alternative supplements like acetol can be helpful.
Refraining from looking at the time when waking up in the middle of the night can make it easier to fall back asleep.
Melatonin should be used sparingly and not taken too often due to potential dosages being too high.
It is possible to survive one night with minimal or no sleep, but if insomnia becomes chronic, consulting a sleep specialist is recommended.
Subjective measures are more reliable than device-based sleep scores for assessing cognitive function and physical performance.
Resistance training does not necessarily lead to bulkiness. The so-called pump achieved during workouts does not result in permanent hypertrophy.
The pump provides insight into muscle appearance but proper feeding and rest are necessary for muscle recovery and growth.

Strength Training and Full Body Scans

47:42 - 54:21

Heavy weights in the range of one to three repetitions generally make people stronger but don't result in much hypertrophy.
When you perform six to 30 repetitions with sets going to failure, it stimulates hypertrophy.
Training involving an emphasis on the eccentric portion of each repetition can stimulate both hypertrophy and strength gains.
If you want to strength train without putting on size, focus on training in the one to three repetition range.
Full body scan MRIs can provide informative insights about your health, but they are not necessary for everyone.
Some people find value in getting full body scans as they can identify issues that may require medical intervention.
The decision to get a full body scan depends on personal finances and curiosity about one's health status.
Knowing about potential health issues discovered through a full body scan can be both reassuring and anxiety-inducing.
There are non-invasive ways to address tumors if they are detected through a full body scan.

Insights and Future Plans

54:10 - 1:00:14

Some tissues, like prostate tissues or different tissues in the female reproductive tract, can be enlarged without being problematic.
Tracking sleep scores can provide insight into sleep quality, but it's important not to put too much weight on individual night scores.
The cost of certain medical procedures is high, and it is hoped that insurance will eventually cover them.
The podcast host expresses a love for dogs and plans to do an episode on dog wellness and communication.
Bulldogs require a lot of care and can be expensive in terms of medical bills.
Unilateral movements can help balance muscle strength between sides of the body.
Gripping the handle tightly during workouts can increase strength and performance.
Using weights that you can control is important for stimulating strength and hypertrophy increases.
The gym should be seen as a place for training for the rest of life, not just as an end point.
If one arm is weaker than the other, emphasizing more sets or prioritizing training for the weaker arm may be beneficial.
It takes time to develop a strong mind-muscle connection, so patience is key in training.
Learning to enjoy training hard can lead to better results and increased resilience.

Future Content and Conclusion

59:52 - 1:05:05

The speaker reminisces about their past experiences conducting physiology experiments, including wearing tin foil on their heads and surviving on in and out burgers.
They mention the idea of doing a 24-hour fundraiser to answer questions and teach, emphasizing the importance of not trusting one's thinking between 2:30 a.m. and 4 a.m.
The speaker confirms plans to produce content and protocols for children's development, adolescence, and young adulthood.
They recommend Alan Shores' book on regulation of right brain and left brain, attachment, and emotional regulation in early childhood development.
The speaker mentions inviting Dr. Linda Wilberk, a professor at Berkeley specializing in adolescent development, as a guest on the podcast.
They express their commitment to improving the content by introducing shorter episodes that capture essential scientific protocols while remaining thorough.
Child development is highlighted as an ongoing process from birth until death, with various scientific psychology protocols to explore.
The speaker expresses gratitude for support from listeners who subscribe to the premium channel, which helps subsidize the regular podcast and research in laboratories.
They mention recording episodes today and tomorrow but are willing to keep talking until told otherwise.
The transcript ends with well wishes for the holiday season and encouragement to prioritize sleep, nutrition, exercise, stress management, sunlight exposure, and social connection.