Huberman Lab

This is episode 5 of our 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 the host of The Matt Walker Podcast. In this episode, we explain the connection between sleep and mood, emotional regulation and mental well-being.  We explain the role of rapid eye movement (REM) sleep in processing emotions and emotional memories and why sleep deprivation causes agitation, impulsivity and emotional reactivity.  We also discuss why sleep disruption is a hallmark feature of PTSD, anxiety, depression, suicidality, and other psychiatric conditions.  We explain protocols for improving REM sleep and other sleep phases in order to harness the therapeutic power of quality sleep to feel calmer and emotionally restored. This episode describes various actionable tools to improve sleep for those struggling with mental health or mood and those wanting to bolster their overall state and well-being.  The next episode in this special series explores dreams, including lucid dreaming, nightmares and dream interpretation. For show notes, including referenced articles and additional resources, please visit hubermanlab.com [https://www.hubermanlab.com/episode/guest-series-dr-matt-walker-improve-sleep-to-boost-mood-emotional-regulation]. 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] LMNT: https://drinklmnt.com/huberman [https://go.hubermanlab.com/lmntNE] BetterHelp: https://betterhelp.com/huberman [https://go.hubermanlab.com/betterhelpNE] 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 & Mental Health (00:01:09) Sponsors: Eight Sleep, LMNT & BetterHelp (00:05:14) Emotions & Sleep, Amygdala (00:17:27) Emotional Memory & Sleep (00:25:48) “Overnight Therapy” & REM Sleep, Noradrenaline (00:29:13) Sponsor: AG1 (00:30:27) Sleep to “Remember & Forget”, Trauma; REM Sleep (00:38:27) Hinge Analogy; Motivation, Impulsivity & Addiction (00:47:08) Tool: Improve REM Sleep, Social Jet Lag, Alcohol & THC, Addiction (00:56:18) Sponsor: InsideTracker (00:57:23) Post-Traumatic Stress Disorder (PTSD) & REM Sleep (01:06:53) Noradrenaline & REM Sleep, PTSD & Prazosin (01:09:40) Addiction, Non-Sleep Deep Rest (NSDR); Liminal States (01:16:46) Anxiety & Sleep, Mood vs. Emotions (01:23:50) Deep Non-REM Sleep & Anxiety, Sleep Quality (01:28:51) Tool: Improve Deep Non-REM Sleep, Temperature; Alcohol (01:34:56) Suicidality & Sleep, Pattern Recognition; Nightmares (01:46:21) Depression, Anxiety & Time Context (01:51:24) Depression, Too Much Sleep?; REM Changes & Antidepressants (01:57:37) Sleep Deprivation & Depression (02:01:34) Tool: Circadian Misalignment & Mental Health, Chronotype (02:04:05) Tools: Daytime Light & Nighttime Darkness; “Junk Light” (02:13:04) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer [https://www.hubermanlab.com/disclaimer]

Welcome to a preview of the 17th Ask Me Anything (AMA) episode, part of Huberman Lab Premium [https://www.hubermanlab.com/premium]. Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation [https://www.tiny.foundation/]. Read our Annual Letter 2023 [https://www.hubermanlab.com/annual-letter/2023]. If you're an existing Premium member, you can login [https://hubermanlab.supercast.com/] to access the full episode. If you're not a member, you can join [https://www.hubermanlab.com/premium] Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research. RESOURCES * Foundational Fitness Protocol [https://www.hubermanlab.com/newsletter/foundational-fitness-protocol] TIMESTAMPS (00:00:00) Introduction to AMA #17 (00:00:14) Exciting Announcement (00:02:16) Diving Into the Foundational Fitness Protocol (00:09:37) Flexibility in Your Fitness Routine (00:17:12) Optimizing Workout Times & Prioritizing Health (00:23:31) Closing Thoughts & Huberman Lab Premium Benefits In the full AMA episode, we discuss: * Periodization & the Philosophy of Fitness * Unlocking the Secrets of Sleep: Insights & Tools * Chronotypes and Personalized Sleep Strategies * The QQRT Formula: Quantity, Quality, Regularity & Timing of Sleep * Exploring Naps & Non-Sleep Deep Rest (NSDR) * Effective Learning & Note-Taking Strategies * The Power of Teaching & Self-Testing in Learning Title Card Photo Credit: Mike Blabac [https://www.blabacphoto.com/] Disclaimer [https://www.hubermanlab.com/disclaimer/]

In this episode, I explain how to strengthen and build a stable, pain-free back and how to reduce or eliminate existing back pain. I explain the anatomy and physiology of the spinal cord and vertebrae, intervertebral disks and nerve pathways, and the abdominal and back muscles that together can be leveraged to stabilize the back.  Then, I describe protocols: “McGill’s Big 3” exercises, a highly effective psoas stretch, abdominal stabilization, breathing techniques, and protocols to reinforce essential supports for the back, including the neck, pelvis, feet, and toes.  I also explain how you can reduce and potentially eliminate back pain and sciatica using a specific type of bar hang, “cobra push-ups,” medial-glute strengthening exercises, and more.  Back pain greatly impedes one’s ability to enjoy daily activities; this episode provides zero-cost, minimal time-investment protocols to improve your back strength and stability and allow you to move through life pain-free and with ease and mobility.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com [https://www.hubermanlab.com/episode/protocols-to-strengthen-pain-proof-your-back]. 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] Joovv: https://joovv.com/huberman [https://go.hubermanlab.com/joovvNE] Waking Up: https://wakingup.com/huberman [https://go.hubermanlab.com/wakingupNE] Plunge: https://plunge.com/huberman [https://go.hubermanlab.com/plungeNE] Momentous: https://livemomentous.com/huberman [https://go.hubermanlab.com/momentousNE] TIMESTAMPS (00:00:00) Back Health (00:03:47) Sponsors: AeroPress, Joovv & Waking Up (00:07:57) Back Anatomy: Spine, Vertebrae, Spinal Cord (00:12:07) Spinal Cord & Nerves; Herniated Discs (00:19:50) Build Strong Pain-Free Back; Bulging Discs (00:24:26) Back Pain & Professional Evaluation; Tool: Spine Self-Assessment  (00:34:58) Sponsor: AG1 (00:36:29) Tool: McGill Big 3 Exercises, Curl-Up (00:44:40) Tool: McGill Big 3 Exercises, Side Plank (00:53:13) Tool: McGill Big 3 Exercises, Bird Dog; Back Pain (01:04:10) Sponsor: Plunge (01:05:37) Tool: Back Pain & Oreo Analogy, Bar Hang (01:10:34) Time & Back Pain; Tool: Reversing Disc Herniation, Cobra Push-Ups  (01:21:28) Sciatica, Referred Pain, Herniated Disc (01:24:21) Tool: Improve Spine Stability, Strengthen Neck (01:29:23) Tools: Strengthen Feet, Toe Spreading (01:34:35) Tools: Belly Breathing; Stagger Stance (01:42:03) Tools: Relieve Low Back Pain, Medial Glute Activation; Rolled Towel (01:50:59) Tool: Psoas Stretching (01:57:00) Tool: Back Awareness; Strengthen & Pain-Proof Back (02:05:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer [https://www.hubermanlab.com/disclaimer]

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]