Huberman Lab

This is episode 3 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D. [https://www.sleepdiplomat.com/], a professor of neuroscience and psychology at the University of California, Berkeley, and leading public educator about the role of sleep in health, disease and performance.  We explain how our sleep architecture changes as we age. We also cover how childhood development and aging affect sleep biology and needs. We also discuss whether polyphasic sleep (multiple short sleep periods) is beneficial.  Then, we discuss naps, including their positive benefits, individual variability, those who should not nap, and alternative rest states like non-sleep deep rest. Dr. Walker shares protocols to optimize nap duration, timing and effectiveness. We also explore the effects of caffeine on sleep and other health aspects, as well as the optimal timing for caffeine intake. This episode describes many actionable science-based tools for optimizing sleep, naps and caffeine use for better health and performance. The next episode in this special series explores the relationship between sleep, memory, and creativity. For show notes, including referenced articles and additional resources, please visit hubermanlab.com [https://www.hubermanlab.com/episode/guest-series-dr-matt-walker-how-to-structure-your-sleep-use-naps-time-caffeine]. THANK YOU TO OUR SPONSORS AG1: https://drinkag1.com/huberman [https://go.hubermanlab.com/ag1NE] BetterHelp: https://betterhelp.com/huberman [https://go.hubermanlab.com/betterhelpNE] LMNT: https://drinklmnt.com/huberman [https://go.hubermanlab.com/lmntNE] Waking Up: https://wakingup.com/huberman [https://go.hubermanlab.com/wakingupNE] Eight Sleep: https://eightsleep.com/huberman [https://go.hubermanlab.com/eightsleepNE] Momentous: https://livemomentous.com/huberman [https://go.hubermanlab.com/momentousNE] TIMESTAMPS (00:00:00) Sleep Structure (00:01:29) Sponsors: BetterHelp, LMNT & Waking Up (00:05:42) Sleep Phases & Lifespan (00:11:58) Sleep Stages & Lifespan, Sleep Paralysis & Animals (00:20:19) Adults & Biphasic Sleep, Modern Society (00:25:14) Chronotype, Circadian Rhythms & Biological Flexibility (00:29:07) Genetics & Chronotype (00:31:42) Sponsor: AG1 (00:32:55) Biphasic Sleep, Adults; Body Position & Sleepiness (00:40:09) Naps, Positive Benefits, Nighttime Insomnia (00:49:38) Tool: Optimal Nap: Duration & Timing; Grogginess (00:58:15) Nap Capacity, “Liminal” States & NSDR (01:07:37) NASA Nap Culture, Power Naps (01:11:49) Sponsor: Eight Sleep (01:12:50) Tools: Nap Timing, “Fragile” Nighttime Sleep; On-Off-On Protocol (01:18:57) Avoiding Naps: Insomnia, Aging & Sleep Quality Decline (01:28:20) Caffeine, “Nappuccino”; Hot Drinks (01:38:28) Adenosine Clearance, Sleep  (01:43:10) Tool: Delaying Caffeine, Afternoon Crash, Sleep Quality (01:49:06) Caffeine, Health, Antioxidants; Caffeine Tolerance & Alcohol (01:56:54) Tool: Nap “Enhancements”, Caffeine, Light & Face Washing (02:04:33) Polyphasic Sleep, Adverse Effects (02:12:43) Sleep Deprivation & Car Crashes; Polyphasic Sleep (02:16:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer [https://www.hubermanlab.com/disclaimer]

In this episode, my guest is Dr. David Yeager, Ph.D. [https://liberalarts.utexas.edu/psychology/faculty/yeagerds], professor of psychology at the University of Texas, Austin, and the author of the forthcoming book "10 to 25 [https://amzn.to/4aYcQXD]." We discuss how people of any age can use growth mindset and stress-is-enhancing mindsets to improve motivation and performance. We explain the best mindset for mentors and being mentored and how great leaders motivate others with high standards and support. We also discuss why a sense of purpose is essential to goal pursuit and achievement. Whether you are a parent, teacher, boss, coach, student or someone wanting to improve a skill or overcome a particular challenge, this episode provides an essential framework for adopting performance-enhancing mindsets leading to success. For show notes, including referenced articles, additional resources and people mentioned, please visit hubermanlab.com [https://www.hubermanlab.com/episode/dr-david-yeager-how-to-master-growth-mindset-to-improve-performance]. THANK YOU TO OUR SPONSORS AG1: https://drinkag1.com/huberman [https://go.hubermanlab.com/ag1NE] AeroPress: https://aeropress.com/huberman [https://go.hubermanlab.com/aeropressNE] ROKA: https://roka.com/huberman [https://go.hubermanlab.com/rokaNE] Waking Up: https://wakingup.com/huberman [https://go.hubermanlab.com/wakingupNE] Momentous: https://livemomentous.com/huberman [https://go.hubermanlab.com/momentousNE] TIMESTAMPS (00:00:00) Dr. David Yeager (00:01:49) Sponsors: AeroPress & ROKA (00:04:20) Growth Mindset; Performance, Self-Esteem (00:10:31) “Wise” Intervention, Teaching Growth Mindset (00:15:12) Stories & Writing Exercises (00:19:42) Effort Beliefs, Physiologic Stress Response (00:24:44) Stress-Is-Enhancing vs Stress-Is-Debilitating Mindsets (00:29:28) Sponsor: AG1 (00:30:58) Language & Importance, Stressor vs. Stress Response (00:37:54) Physiologic Cues, Threat vs Challenge Response (00:44:35) Mentor Mindset & Leadership; Protector vs Enforcer Mindset (00:53:58) Sponsor: Waking Up (00:55:14) Strivings, Social Hierarchy & Adolescence, Testosterone (01:06:28) Growth Mindset & Transferability, Defensiveness (01:11:36) Challenge, Environment & Growth Mindset (01:19:08) Goal Pursuit, Brain Development & Adaptation (01:24:54) Emotions; Loss vs. Gain & Motivation (01:32:28) Skill Building & Challenge, Purpose Motivation (01:39:59) Contribution Value, Scientific Work & Scrutiny (01:50:01) Self-Interest, Contribution Mindset (01:58:05) Criticism, Negative Workplaces vs. Growth Culture (02:06:51) Critique & Support; Motivation; Standardized Tests (02:16:40) Mindset Research (02:23:53) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer [https://www.hubermanlab.com/disclaimer]

This is episode 2 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D. [https://www.sleepdiplomat.com/], a professor of neuroscience and psychology and founder of the Center for Human Sleep Science [https://www.humansleepscience.com/] at the University of California, Berkeley. We discuss basic and advanced tools for improving sleep and explain how sleep quality is affected by temperature, light and dark, caffeine, alcohol, cannabis, nutrition, meal timing, and different medications.  Dr. Walker also provides strategies for coping with a poor night of sleep, wind-down routines, technology in the bedroom, insomnia, visualizations, and building sleep “confidence.”  We also discuss the current status of sleep research for developing advanced techniques to optimize sleep.  This episode provides numerous zero-cost behavioral protocols for improving sleep quality and restorative power, which can benefit daytime mood, energy, performance, and overall health.  The next episode in this special series explores napping, caffeine, and additional protocols to improve sleep. For show notes, including referenced articles and additional resources, please visit hubermanlab.com [https://www.hubermanlab.com/episode/guest-series-dr-matthew-walker-protocols-to-improve-your-sleep]. THANK YOU TO OUR SPONSORS AG1: https://drinkag1.com/huberman [https://go.hubermanlab.com/ag1NE] Helix Sleep: https://helixsleep.com/huberman [https://go.hubermanlab.com/helixsleepNE] WHOOP: https://join.whoop.com/huberman [https://go.hubermanlab.com/whoopNE] Waking Up: https://wakingup.com/huberman [https://go.hubermanlab.com/wakingupNE] InsideTracker: https://insidetracker.com/huberman [https://go.hubermanlab.com/insidetrackerNE] Momentous: https://livemomentous.com/huberman [https://go.hubermanlab.com/momentousNE] TIMESTAMPS (00:00:00) Improving Sleep (00:01:16) Sponsors: Helix Sleep, WHOOP & Waking Up (00:05:30) Basics of Sleep Hygiene, Regularity, Dark & Light (00:12:05) Light, Day & Night; Cortisol, Insomnia (00:18:45) Temperature; “Walk It Out”; Alcohol & Caffeine (00:26:05) Sleep Association, Bed vs. Sofa (00:29:43) Tool: Falling Asleep; Meditation, Breathing (00:35:23) Sponsor: AG1 (00:36:37) Alcohol & Sleep Disruption (00:40:01) Food & Sleep, Carbs, Melatonin (00:49:25) Caffeine; Afternoon Coffee, Nighttime Waking (00:55:52) Caffeine Metabolism & Sleep, Individual Variation (01:01:19) Sponsor: InsideTracker (01:02:04) Cannabis: THC vs. CBD, REM Sleep, Withdrawal (01:12:03) Sleep Hygiene Basics (01:16:08) Tool: Poor Sleep Compensation, “Do Nothing” (01:20:23) Tool: Sleep Deprivation & Exercise (01:24:11) Insomnia Intervention & Bedtime Rescheduling, Sleep Confidence (01:32:58) Wind-Down Routine; Mental Walk; Clocks & Phones (01:41:29) Advanced Sleep Optimization, Electric Manipulation (01:50:07) Temperature Manipulation, Elderly, Insomnia (01:58:57) Tool: Warm Bath Effect & Sleep, Sauna (02:04:36) Acoustic Stimulation, White Noise, Pink Noise (02:13:30) Rocking & Sleep, Body Position (02:24:17) Enhance REM Sleep & Temperature; Sleep Medications (02:28:35) Pharmacology, DORAs & REM Sleep; Narcolepsy & Insomnia (02:34:12) Acetylcholine, Serotonin, Peptides; Balance (02:40:45) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer [https://www.hubermanlab.com/disclaimer]

In this episode, my guest is Coleman Ruiz [https://teamrwb.org/coleman-ruiz], a former Tier One U.S. Navy SEAL joint task force commander. He served in Afghanistan and Iraq and as a BUD/S training officer. He shares his journey from childhood through the Naval Academy to elite Navy SEAL special operations. He shares the physical and emotional challenges he has overcome and discusses his struggle with post-traumatic stress disorder (PTSD). He also talks about the key role of mentors, family and friends in building resilience. Coleman gives us a raw, humble account of hitting rock bottom. He tells of the intense pain, fear, depression and suicidality in his journey of redemption. Coleman’s story is a real-life hero’s journey. He tells it with extraordinary vulnerability and humility. He explains the challenges and sudden tragedies that helped to ground, shape and renew him. His story will inspire listeners of all ages and backgrounds. Note: This conversation includes profanity and topics that are not suitable for all audiences and ages. For show notes, including additional resources, please visit hubermanlab.com [https://www.hubermanlab.com/episode/coleman-ruiz-overcoming-physical-emotional-challenges]. Use Ask Huberman Lab [https://ai.hubermanlab.com/s/8SkJCfDn], our new AI-powered platform, for a summary, clips, and insights from this episode. THANK YOU TO OUR SPONSORS AG1: https://drinkag1.com/huberman [https://go.hubermanlab.com/ag1NE] BetterHelp: https://betterhelp.com/huberman [https://go.hubermanlab.com/betterhelpNE] Maui Nui Venison: https://mauinuivension.com/huberman [https://go.hubermanlab.com/mauinuiNE]  Eight Sleep: https://eightsleep.com/huberman [https://go.hubermanlab.com/eightsleepNE]  Plunge: https://plunge.com/huberman [https://go.hubermanlab.com/plungeNE] Momentous: https://livemomentous.com/huberman [https://go.hubermanlab.com/momentousNE] TIMESTAMPS (00:00:00) Coleman Ruiz (00:01:55) Sponsors: BetterHelp, Maui Nui Venison & Eight Sleep (00:06:06) Childhood, “Wildness” (00:13:24) Wrestling, Combat Sports & Respect (00:22:26) Divorce, College Applications & Naval Academy (00:29:51) Sponsor: AG1 (00:31:22) Prep School, Patriotism, Fear (00:40:08) Growth Mindset, 24-Hour Horizon (00:43:02) Naval Academy, Mentor, Focus (00:52:45) Wife, Work Ethic (00:59:23) Sponsor: Plunge (01:00:51) Navy SEALs, BUD/S, Hell Week (01:04:51) BUD/S Success Predictors; Divorce & Aloneness; Rebellion (01:16:30) Patriotism, Navy SEALs, Green Team (01:22:15) Advanced Training, Tier One, Free-Fall (01:26:13) Special Operations, Deaths & Grief (01:36:08) Mentor Death & Facing Mortality (01:47:49) Warriors & Compassion; Trauma, Family (01:52:37) Civilian Life Adjustment (01:57:39) Hero With a Thousand Faces, Civilian Return & PTSD (02:07:03) Massage, Perspective, Space-Time Bridging (02:14:10) Psychedelics, Connection, Warrior Culture (02:19:15) Rock Bottom: Talk Therapy, Depression, Alcohol (02:25:50) Emotional & Physical Pain, Vulnerability, Fighter Mentality (02:30:42) Suicide, Asking For Help & Support (02:38:32) Therapy, PTSD Recovery, Dread; Pharmacology (02:44:54) Healing Process: Unsatisfaction & Asking For Help (02:54:03) Daily Routine, Movement, Nutrition (03:02:22) Manhood, Range, Parenthood, Surrender (03:10:08) Current Pursuits (03:16:01) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer [https://www.hubermanlab.com/disclaimer]

In this episode 1 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D. [https://www.sleepdiplomat.com/], professor of neuroscience and psychology and founder of the Center for Human Sleep Science [https://www.humansleepscience.com/] at the University of California, Berkeley, and the author of the book “Why We Sleep [https://amzn.to/4aEUMSc]” discusses the essential role that sleep plays in our health. We cover how sleep affects our hormones, immune system, learning and memory, mood, appetite, and weight regulation. We also discuss what causes the urge to sleep, how sleep is structured throughout the night, and the biology of the different phases of sleep. We also teach you how to determine your individualized sleep needs, including your chronotype (best waking and to-bed time), tips for combat snoring and insomnia, and your QQRT (Quality, Quantity, Regularity, and Timing)—a key framework for optimizing your sleep and therefore daytime energy and focus, and overall health. The next episode in this special series explores how to improve one’s sleep. For show notes, including referenced articles and additional resources, please visit hubermanlab.com [www.hubermanlab.com/episode/%20guest-series-dr-matthew-walker-the-biology-of-sleep-your-unique-sleep-needs]. THANK YOU TO OUR SPONSORS AG1: https://drinkag1.com/huberman [https://go.hubermanlab.com/ag1NE] Eight Sleep: https://eightsleep.com/huberman [https://go.hubermanlab.com/eightsleepNE]  BetterHelp: https://betterhelp.com/huberman [https://go.hubermanlab.com/betterhelpNE]  LMNT: https://drinklmnt.com/huberman [https://go.hubermanlab.com/lmntNE]  InsideTracker: https://insidetracker.com/huberman [https://go.hubermanlab.com/insidetrackerNE] Momentous: https://livemomentous.com/huberman [https://go.hubermanlab.com/momentousNE] TIMESTAMPS (00:00:00) Importance of Sleep (00:02:24) Sponsors: Eight Sleep, BetterHelp & LMNT (00:06:00) Sleep; Non-REM & REM Sleep (00:11:40) Sleep Cycles, Individuality, Women vs. Men (00:14:49) Tool: Wakefulness in Bed, Insomnia (00:19:08) Non-REM Stages of Sleep (00:27:05) Role of Deep Sleep (00:34:02) Sponsor: AG1 (00:35:15) Light Sleep Stages, Hypnogogic Jerks (00:42:00) REM Sleep, Paralysis & Bizarre Dreams; “Falling” Asleep (00:49:09) Tools: Body Position & Sleep; Snoring & Sleep Apnea (00:57:43) Yawning & Theories, Contagion (01:04:03) Nodding Off, Afternoon & Postprandial Dip (01:08:46) Sponsor: InsideTracker (01:09:51) Sleep, Animals & Evolution (01:14:09) Poor Sleep & Health Consequences, Sleep Deprivation (01:27:13) Positive Effects of Good Sleep, Health Improvements (01:31:56) Sleep & Mood; Appetite & Weight Management (01:42:55) Sleep Deprivation & Looking Tired, “Beauty Sleep” (01:47:57) Tool: Getting Good Sleep, QQRT Macros, Quantity & Quality (01:56:45) Tool: Sleep Regularity, Mortality Risk (02:03:15) Tool: Sleep Timing, Chronotypes (02:14:21) Chronotypes & Insomnia, Circadian Rhythm, Shift Work (02:20:31) Tool: Sleep Tests, Alarm Clock, Micro-Sleeps (02:27:27) Sleep Inertia & Waking; Afternoon Dip, Optimum Performance (02:34:19) Causes of Sleep: Circadian Rhythm, Sleep Pressure (02:43:02) Adenosine & Sleepiness (02:46:13) Tool: Growth Hormone & Deep Sleep (02:50:47) Cortisol & Circadian Rhythm, “Tired But Wired” (02:57:24) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer [https://www.hubermanlab.com/disclaimer]