Huberman Lab

This is episode 4 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 author of the best-selling book "Why We Sleep [https://amzn.to/4bbEb8P]." In this episode, we discuss the relationship between sleep, learning and creativity.  We explain why and how sleep before and after a learning bout can improve memory and performance for both cognitive tasks and physical skills. We also discuss how to use time learning and sleep, how to use naps, non-sleep deep rest states, and caffeine to optimize learning, and the mechanisms for sleep and memory consolidation.  We also explain the critical role that sleep plays in creativity and one's ability to discover novel solutions to challenges and problems.  This episode is filled with actionable information on using sleep to enhance skill learning and improve memory and creativity.  The next episode in this guest series explains how sleep benefits emotional regulation and mental health.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com [https://www.hubermanlab.com/episode/guest-series-dr-matt-walker-using-sleep-to-improve-learning-creativity-memory]. 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) Sleep & Learning (00:00:59) Sponsors: Helix Sleep, Whoop & Waking Up (00:05:48) Learning, Memory & Sleep (00:09:32) Memory & Sleep, “All-Nighters”, Hippocampus (00:13:46) Naps & Learning Capacity (00:16:59) Early School Start Times, Performance & Accidents (00:26:38) Medical Residency & Sleep Deprivation (00:29:35) Sponsor: AG1 (00:30:49) Tool: Sleep Before Learning; Cramming Effect (00:35:09) Tools: Caffeine; Timing Peak Learning; “Second Wind” (00:44:25) Memory Consolidation in Sleep (00:55:07) Sleepwalking & Talking; REM-Sleep Behavioral Disorder (01:00:16) REM Sleep Paralysis, Alcohol, Stress (01:07:41) Sponsor: InsideTracker (01:08:46) Skills, Motor Learning & Sleep (01:17:03) Tool: Timing Sleep & Learning, Skill Enhancement (01:20:00) Naps; Specificity & Memory Consolidation, Sleep Spindles (01:27:21) Sleep, Motor Learning & Athletes; Automaticity (01:34:10) Can Learning Improve Sleep? (01:39:13) Tool: Exercise to Improve Sleep; Performance, Injury & Motivation (01:44:38) Pillars of Health; Dieting & Sleep Deprivation (01:49:35) Performance & Poor Sleep, Belief Effects, “Orthosomnia” (01:57:03) “Overnight Alchemy”, Sleep & Novel Memory Linking (02:05:58) Sleep & Creativity (02:11:09) Tools: Waking & Technology; Naps; “Sleep on a Problem” (02:20:51) Creative Insight & Sleep (02:26:18) 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. Bonnie Halpern-Felsher, PhD, FSAHM. She is a professor of pediatrics and adolescent medicine and a developmental psychologist at Stanford University School of Medicine. Dr. Halpern-Felsher is a world expert in adolescent decision-making and risk-taking behaviors. She explains the huge increase in vaping (e-cigarettes) by young people. She explains why vaping nicotine and cannabis is particularly dangerous to the developing brain. We discuss the rise in vaping addiction, the unique social pressures and social media influences faced by youth that make quitting challenging, and interventions to aid them in quitting or reducing use. We also discuss the role of technology and social media. And, the use of alcohol, nicotine pouches, fentanyl, and other risky behaviors that adolescents face now. This episode should interest parents, teachers, coaches, teens, and families. It covers the current youth substance use landscape and also covers resources and ways to quit these addictive behaviors.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com [https://www.hubermanlab.com/episode/dr-bonnie-halpern-felsher-vaping-alcohol-use-other-risky-youth-behaviors]. Use Ask Huberman Lab [https://ai.hubermanlab.com/s/Z0fMGYBi], 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] Eight Sleep: https://eightsleep.com/huberman [https://go.hubermanlab.com/eightsleepNE]  Mateina: https://drinkmateina.com/huberman [https://drinkmateina.com/huberman?utm_source=podcast&utm_medium=partnerships&utm_campaign=huberman+lab]  LMNT: https://drinklmnt.com/huberman [https://go.hubermanlab.com/lmntNE]  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. Bonnie Halpern-Felsher (00:01:40) Sponsors: Eight Sleep, Mateina & LMNT  (00:05:38) Adolescence (00:09:19) Household Conflict, Parents; Smart Phones (00:12:35) Smart Phones & Social Media (00:18:25) Vaping, E-Cigarettes, Nicotine & Cannabis (00:23:46) Adolescent Nicotine Use: Marketing, Flavors (00:30:41) Sponsor: AG1 (00:32:13) Nicotine Initiation, Freebase vs. Salt-Based Nicotine, Concentration (00:41:35) Addiction & Withdrawal; E-Cigarette Access (00:48:48) Vaping Health Hazards, Aldehydes, Flavors (00:56:32) Sponsor: Waking Up (00:57:48) “Just Say No”, Adolescent Defiance (01:04:21) Cannabis & Potency, Blunts, E-Cigarette Combinations (01:10:30) Psychosis, THC & Adolescence (01:14:11) Quitting Nicotine & Cannabis; Physical & Social Withdrawal Symptoms (01:23:05) Social Pressures, Quitting Vaping, Environment Concerns (01:30:08) Teen Activities, Social Media, Autonomy (01:36:28) Risky Behaviors, Alcohol, Driving, Sexual Behavior (01:43:27) International E-Cigarette Use, Regulation (01:46:10) Nicotine Pouches, Health Risks; Tolerance (01:53:25) Tools: Vaping Interventions, Decision Making, Harm Reduction (02:02:37) Fentanyl, Drug Testing, Recreational Drug Use (02:13:45) Tool: Organic Conversations & Risky Behavior (02:17:20) Long-Term Goals & Teens; Vaping, Pornography & Teens (02:24:08) Mental Health Crisis & Substance Use (02:29:11) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer [https://www.hubermanlab.com/disclaimer]

Recently I had the pleasure of hosting a live event in Sydney, Australia. This event was part of a lecture series called The Brain Body Contract [https://www.hubermanlab.com/events]. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at the Sydney Opera House. Sign up to get notified about future events: https://www.hubermanlab.com/events [https://www.hubermanlab.com/events] 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] TIMESTAMPS (00:00:00) Introduction (00:00:15) Live Event Recap: The Brain Body Contract (00:00:36) Sponsor: AG1 & Eight Sleep (00:02:50) The Power of Mindset on Stress (00:05:23) David Goggins: A Case Study in Resilience (00:09:59) Exploring Time Perception & Frame Rate (00:18:20) Jet Lag Protocol: Adjusting to New Time Zones (00:26:44) The Science of Neuroplasticity (00:26:49) The Transformative Power of Psychedelics (00:29:26) Exploring Psilocybin & MDMA: Personal Experiences & Insights (00:36:12) The Science of Sleep: How Temperature Affects It (00:39:38) Understanding Stress Response & Habituation (00:41:20) Personal Anecdotes (00:47:00) Finding Your Passion: Advice for the Youth (00:51:20) Closing Thoughts & Gratitude Disclaimer [https://www.hubermanlab.com/disclaimer]

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]. Use Ask Huberman Lab [https://ai.hubermanlab.com/s/zsXbD6BC], 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] 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]