AMA #2: Improve Sleep, Reduce Sugar Cravings, Optimal Protein Intake, Stretching Frequency & More

12/08/22 • 30 min

14 Listeners

Welcome to a preview of the second Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription.

The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — 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.

Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium

Timestamps

(00:00:00) Introduction

(00:00:54) Are there any science-backed protocols to increase deep sleep?

(00:28:11) Huberman Lab Premium

In the full 1.5 hour AMA episode, we discuss:

What is your studying routine?
What's the ideal amount of protein intake?
Any tips to eliminate sugar cravings?
What can we do when we wake up early in the morning before the sun is up and can’t benefit from direct sunlight exposure?
Is it better to do shorter bouts of dynamic stretching more frequently throughout the day or longer bouts but multiple times per week?

Title Card Photo Credit: Mike Blabac

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.

Welcome to a preview of the second Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription.

Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium

Timestamps

(00:00:00) Introduction

(00:00:54) Are there any science-backed protocols to increase deep sleep?

(00:28:11) Huberman Lab Premium

In the full 1.5 hour AMA episode, we discuss:

What is your studying routine?
What's the ideal amount of protein intake?
Any tips to eliminate sugar cravings?
What can we do when we wake up early in the morning before the sun is up and can’t benefit from direct sunlight exposure?
Is it better to do shorter bouts of dynamic stretching more frequently throughout the day or longer bouts but multiple times per week?

Title Card Photo Credit: Mike Blabac

Previous Episode

Using Caffeine to Optimize Mental & Physical Performance

1 Recommendations

In this episode, I explain how to use caffeine to enhance mental and physical health and performance, including the optimal dosages and intake schedules for caffeine. I explain how caffeine powerfully reinforces the consumption of certain foods and drinks—thereby increasing how much we like their tastes and seek them out. I discuss the mechanisms by which caffeine increases focus, alertness and mood and reduces sleepiness. I also explain many practical tools for caffeine use, including delaying caffeine intake after waking, intermittent caffeine use, during fasting, before and during exercise, and the use of theanine to curb jitters caused by caffeine. I also discuss the positive effects of caffeine on overall health and longevity and address several myths about caffeine. Since caffeine is one of the most commonly used substances (more than 90% of adults use caffeine daily!), this episode provides actionable tips for adjusting caffeine consumption to positively impact performance and health, including sleep.

For the full show notes, visit hubermanlab.com.

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Timestamps

(00:00:00) Caffeine

(00:02:58) Tool: GLP-1, Yerba Mate, Satiety & Weight Loss

(00:11:22) Sponsor: LMNT

(00:15:23) Caffeine Benefits for Mental & Physical Performance

(00:20:23) Caffeine in Nature & Positive Reinforcement

(00:26:44) Caffeine Effects on Brain; Reward Pathways

(00:29:55) Caffeine as a Reinforcing Agent

(00:35:55) Sponsor: AG1

(00:38:01) Caffeine, Adenosine & Reduced Sleepiness

(00:45:16) Tool: Caffeine Dosage, Caffeine Adapted

(00:53:44) Tool: Delayed Caffeine Intake, Afternoon Crash & Sleep

(01:04:46) Morning Exercise & Residual Caffeine Effects

(01:07:56) Tool: Theanine & Jitteriness; Fasting, Intermittent Caffeine Use

(01:13:00) Theanine: Effects & Dosage

(01:18:41) InsideTracker

(01:19:45) Other Effects: Osteoporosis, Hormone Levels, Depression

(01:27:41) Afternoon Caffeine & Sleep

(01:31:45) Tool: Caffeine & Mental/Physical Performance; Cortisol & Caffeine Abstinence

(01:46:04) Caffeine, Performance & Menstrual Cycle

(01:47:27) Tool: Memory & Caffeine Timing; Adrenaline & Cold Exposure

(01:54:08) Caffeine & Naps

(01:56:34) Tool: Exercise, Caffeine, Dopamine & Positive Reinforcement

(02:01:55) Dopamine Stacking

(02:06:04) Scheduling Caffeine to Maximize Its Effects

(02:08:33) Pro-Health Effects of Caffeine

(02:13:38) Tool: Sugar Cravings & Reinforcing Effects of Caffeine

(02:20:17) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous Supplements, Neural Network Newsletter

Disclaimer

Next Episode

Dr. Kyle Gillett: Tools for Hormone Optimization in Males

My guest is Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health. We discuss how to optimize male hormones using a range of nutritional and behavioral tools, exercise, and supplementation (including discussions on tongkat ali, fadogia agrestis, creatine, peptides and more). We explain how puberty and aging affect hormone levels, how to use bloodwork to monitor hormone levels, how hormone health impacts fertility, libido, hair loss, and prostate health, and describe behaviors that negatively impact testosterone levels. We also discuss how to approach prescription hormone therapies, including which biomarkers to monitor when using these approaches and how to optimize synergistic hormones (e.g., growth hormone and thyroid hormone) to support complete hormone health safely and rationally. Dr. Gillett offers numerous actionable tools that can be tailored to specific goals and age ranges to attain and maintain optimal levels of male hormones for overall health, well-being and longevity.

For the full show notes, visit hubermanlab.com.