“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. #HubermanLab #Science For an updated list of our current sponsors, please visit our website as previous sponsors mentioned in this podcast episode may no longer be affiliated with us: https://hubermanlab.com/sponsors Social & Website Instagram: https://www.instagram.com/hubermanlab Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://hubermanlab.com/ Newsletter: https://hubermanlab.com/neural-network Timestamps: 0:00 - Introduction 5:50 - Moonlight & Fire 9:25 - Red Light: Good & Bad 15:45 - Why Blue-Blockers Are Unscientific 19:20 - Eyeglasses, Contact Lenses & Windows 22:05 - Adding Up Your Lights 24:30 - “Netflix Inoculation” With Light 25:25 - How The Planet Controls Your Energy 27:00 - A Season For Breeding (?) 31:15 - Melatonin / Serotonin 33:50 - Epinephrine vs Adrenaline: Same? Different? 35:00 - Exercise & Your Sleep 40:30 - Neuroplasticity & Food/Chemicals/NSDR 44:10 - Using Sound & Smell To Learn Faster 46:45 - Dream Meaning & Remembering 48:15 - Waking Up Paralyzed 49:40 - Nap/Focus Ratios For Accelerated Learning 52:45 - Hypnotizing Yourself 54:05 - Smart Drugs 1:01:10 - Magnesium: Yay, Nay, or Meh? 1:02:10 - How Apigenin Works 1:04:30 - Serotonin: Slippery Slope 1:05:35 - The Frog Experiment 1:08:35 - Temperature 1:10:30 - Morning Chills 1:28:00 - Eating For Heating 1:30:30 - Vagal Pathways For Gut-Brain Dialogue 1:31:50 - Sex Differences 1:33:50 - Self Experimentation As always, thank you for your interest in science! The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com/