Optimize Your Learning & Creativity With Science-Based Tools 

Who else feels like life is better for everyone when a new episode comes up here?? 🧠✨

This stuff is gold. Has changed how I wake up, how I set myself up to think, work, and create.

KEY TAKEAWAYS FROM EPISODE 8: -Plasticity is not a goal. It is a state that allows the nervous system to change to our goals. Sleep is absolutely vital if we are going to access plasticity and rewire the brain. -Getting light early in the morning can combat grogginess, and if you start viewing it frequently in the A.M then the melanopsin cells in connection with the circadian clock will start anticipating the light and you will naturally wake up earlier and more alert the next day. This is a form of "short term" plasticity; this means that you will revert back to your old ways if you do not consistently view light early. -Delay Intake of caffeine by 2 hours. Ingesting caffeine immediately upon waking can cause a mid-morning crash. Again, you'll start waking up more alert in the morning before caffeine as a result of delaying caffeine intake. -Hydrate well early in the morning before caffeine. Evidence has shown that even slight dehydration can cause headaches and increase in light sensitivity. He drinks salt water because caffeine excretes sodium more, and so does fasted states. Which he does both. -States of high alertness are great for things we already know how to do. If you are not alert in the A.M, you might want to delay checking emails, social media until you are at an adequate level of alertness to form an appropriate reaction/response. -Background music can be helpful or distracting. If you're anxious or too alert, no music will be best. Get rid of phone/internet distractions as well when learning. He throws his phone on the roof sometimes. -Exercise within the first 1-3 hours of waking up to activate the neuromodulators responsible for learning. Exercising at this time can also increase energy throughout the day. But overall, you will be in a state that lends itself to learning more after an exercise. Sometimes you might feel sleepy after a workout and this is because it was likely a high intensity exercise followed by a large meal of carbs which will bring out feelings of calm/relaxation. Any large quantity of food, carbs or not, will create calm/tiredness. -His first meal is around noon and eats a low carb meal. He avoids hot food anecdotally because it makes him tired, he does not have a scientific reason for this. -Fasting increases alertness/epinephrine but wont be good for learning if all you're thinking about is food. -Around 2-3 P.M he will become tired and no longer is capable for learning in any meaningful way. This time period he will reply to E-mails and do some of the more mundane tasks. -Around 4 P.M he hydrates some more and tries to avoid caffeine. He will partake in an NSDR protocol/hypnosis to get a second wind on the day. He follows these protocols by doing his 2nd bout of learning. This is different than his morning learning as he focuses more on the creative aspect of learning here. Creative work is much more easier in a more relaxed state. -He disagrees with psychadelics for kids and peoples whos brains are plastic. He believe they are hazardous for people with preexisting mental health issues who aren't actively receiving clinical help. He believes they can be helpful in a legal, clinical setting. -He ends his day with a carb-rich meal. He believes they facilitate a calm that's conducive towards good sleep. He believes keto states can cause insomnia as keto states lend themselves to more norepinephrine, but is not against the diet. He believes that carbs maintain a healthy thyroid as well. -He wakes up during his sleep routinely and will typically do a NSDR to get back to sleep. His colleague reported that most people wake up during their sleep periodically, and most don't realize it. It is normal to wake up during your sleep. Some even look around the room.

Your passion comes screaming through your face. Its very refreshing.

Love your sense of humor. 🤣🤣 I enjoy your thoughts, ideas and explanations. Also, everyone's comments are a pleasure. You have a great group of followers. YOU ROCK! FIVE STARS 🧡💛💚💙💜

I used to hate Mondays, now I love having this podcast to look forward to! I feel like my life is improving a little bit every week- I'm flabbergasted at how much my sleep has improved! ❤👾

The quality and clarity of this podcast is outstanding.

"Many people, including everyone..." lol... I love this podcast so much.

I had a stroke nearly 5 years ago and lost the ability to speak. Brain plasticity is happening to me right now. Everyday I can speak a little better but it takes so much effort and discipline. I am grateful for any knowledge about the subject. Thank you so much.

You should write a book ! Your presentation is a perfect combination of rigidly scientific information, pragmatic advice and rhetoric.

"many people including, everyone" 😂 don't know if ot was a mistake or just his irony, either way, funny. I love the way he brings humor without changing his facial expressions xd

As a 45 year old artist and just re entering school this semester, this episode has me waking at 5am and tuned in!!

Each and every episode has given me a dramatic life quality upgrade. I have more quality sleep and a longer interval of clear thinking every day using the sleep tools in the first few episodes. It feels like I have more "juice" available when studying/training. I suppose that's actually the case! A few days getting 100k lux in the mornings, getting late afternoon sun, timing feeding intervals/exercise with sleep and avoiding all light between 11-4 makes task completion feel much more rewarding. I wake up virtually instantly now (I haven't been able to do that since I was a kid!) and have made it a game to guess the time before checking. I sleep in a completely windowless light sealed room. My guesses are consistently minutes from actual time! Averaging out the days, my ultradian cycles seem to be 93 minutes with very little variation. There are a few podcasts which consistently offer very useful nuggets of science/wisdom, Lex Fridman comes to mind. Every other episode you encounter some actionable tool or idea that primes the mind for a creative bout or offers an improvement to some operating principle or practice. This podcast is a constant stream of such useful tools every single time. I find myself listening to each 4-5 times to extract everything useful. I understand that most to all of what you share on this podcast is distributed throughout the literature and various books, but I struggle to read reams of nonfiction in a field foreign to me with the hopes of obtaining some tidbit of personally useful info here or there. I recall you stated that science outreach was how you were intending to serve the world in 2020. You've truly gone above and beyond. Thanks to you and to all the other brilliant folk at your lab!

hands down the most helpful, informative and practical channel available when it comes to health, happiness and well being. Dr Andrew's grounded approach is awe-inspiring. He is genuine and obviously dedicated to helping people. To be a genius is one thing, to be a genius like Dr Huberman along with being a heart centered human being is rare and a gift. Thank you Dr Huberman.

Older physics student here. Really hoping to enhance my learning. A little scared I'm to old. I'm extremely determined. Hoping there will be excellent info in your channel. You are the expert. Dramatically changing my life style to help my brain get sticky for knowledge. Physic is a heavy lift. Thank you for your channel.

I want to SEE Costello. Pick him up and give home a hug for us:)

I wake up every single night, I’m so happy to hear it doesn’t mean it’s a un-natural. What a relief

Andrew, I am so grateful for your generosity in sharing your work and improving lives for those of us with limited financial resources... Thank you 😘

Andrew recommends working in silence if your autonomic arousal is too high, I would like to share a tip that I have used. If your autonomic arousal is much higher than desired, listening to ASMR videos while working will help lower that arousal a lot. Of course, ASMR videos are super relaxing and I can often feel a desire to listen to them even when it's not appropriate. If your autonomic arousal is already in the sweet spot or is too low ASMR videos will make you way too drowsy! So either use them when you're way too amped up or outside of focus sessions when you want to reach a state of calm. Andrew, thank you for your amazing podcasts. I started on episode one and I plan to go through all of them until I get up to speed. I have already learned so much and am already seeing an improvement in my sleep after watching the first couple of episodes and changing my habits accordingly.

This podcast makes me feel brighter! This week I'm restarting my morning routine and reengage in my assignments... To get the best results. Andrew's lectures are part of the routine now.

My parents and our dog have all been familiar with Dr. Huberman’s voice and face, primarily voice, because I keep watching his podcasts vid on our TV in the living room with solid theater volume when nobody’s using the TV and I have time to re-watch it. I do this daily :) I just always say he’s my professor so they let me watch as much :)

Much respect to this gentleman.

@Andrew Huberman I just watched this episode this morning and since I was "jumpy" and over focused due to coffee, I gave up the attempt to come up with a nice text for my thesis. All I could do is fold paper and put together pieces for a new project. I went for a long run, came back, did some stuff around the house and then, in the afternoon, when I was a little bit tired, bam! Inspiration came and in one hour it was all done! So yes, this stuff is gold and you just made easier the life of an artist! Thanks!

Ever since I started watching Dr Huberman I am slowly learning how to overcome my laziness and be more productive during the day and in my studies. salute!

I’m glad someone mentioned the enhanced keto advocates! As someone who did keto for 2 years I could never understand why I didn’t feel amazing, stronger, leaner all the time like them! My sleep was awful and I lost all my strength! I thought I was “broken” for the longest time! Thank you for talking about this!

What a blessing to have someone dissipate the misconceptions around us. Thank you ever so much for your generous work, Dr. Huberman.

i’m 19 & this right here pushes me everyday knowing it’s my brain & i can change it. i’ve always known but life’s hard, you make me overcome it. thank you🙏

Anyone else NOT skip past the sponsors segment purely out of respect for Dr. Huberman's work. What an absolutely fantastic series this has been to follow, with so many actionable insights! Thank you so much Dr. Huberman!

I watch quite a few science videos & podcasts and this is by far my favorite

Absolutely love this man. Can’t wait for the inevitable best selling book

Thank you Prof Huberman for the balanced approach to sleep. I was developing sleep anxiety from all the sleep videos & podcasts by other specialists scaring me into overthinking sleep and mortality. Knowing that waking up in middle of the night is normal, your advice to tailor our circadian rhythms with sunlight/sunset, natural sleep supplements and carbohydrates to calm/aid in sleep is helping me get a better night's rest :)

My new favorite podcast. Thanks for the phenomenal content, Dr. Huberman. One of the many changes that these episodes have triggered in me is to be more mindful of my states of alertness and focus, and not just be on autopilot mode. I have a question - could you please talk about the effects of mood on alertness, focus and eventually learning? Specifically, how negative mood might interfere with an individual's ability to focus and perform on a challenging task. Thanks again!

My goal was to practice self control to overcome Dr Huberman podcast addiction. So now listening to this on Thursday early morning walk (after waiting for 48hrs). I think i have done well in the self control dept. Also being a fan of human anatomy esp the nervous system loveso much. Like Andrew's voice too.😊 Thanks to Dr Huberman for this free service to all of us. So precious. Much love to you Andrew 💙

Im a simple man I see Huberman lab, I press like.

Thank you, Andrew! Your content keeps the tapeworm in my mind satiated. There's so much knowledge packed into one episode I get to listen many times, with the same amount of interest as the first. 🤝

Your insight about your 2-step strategic approach to creativity was a profound discovery for me! Non-linear creativity when in more relaxed, less awake (per se) states of mind. And linear creativity (action) when in those sharper more alert states of mind. It seems super simple hearing you say it. Revelation! Thanks Mr. Huberman!

Good existence. I'm following this. Remember when choline wasn't necessary for a fully nutritious vegan diet? Essential to all, Andrew Huberman is putting so much effort into this podcast. The least I can do is acknowledge you. Your supporter. Thank you Andrew you're a star.

I could listen to you 24/7, Sir. This is so helpful. Thank you!

I hope you know how positively impactful your podcast is. For myself, it's really given me the tools to successfully consolidate most of my efforts towards actualizing my abilities. Being able to understand the logic and mechanisms you share here really illuminates the many life long struggles and dilemmas I and many others have experienced

Doc! Can't thank you enough. This knowledge will take my life to a different dimension. Looking forward to all the challenges in life ahead. 🙏🙏🙏

The productivity and mood enhancing facts you give us doctor, are life changing in the long-run. THANK YOU. Say, are you interested in discussing the effect of video games in creating the state of plasticity? A game like FIFA (soccer) for instance, never gets easy for 99% of players. Its always challenging and you always need to struggle to be creative to outmuscle your worthy opponent. The real soccer itself is like that, of course. Thank you, an Arsenal F.C. fan.

Hey, Andrew! I've got a question that is running around my head in the past few days... When we read or meditate, we have that inner monologue inside our heads that is running constantly and Is ruining our focus. It even happens when we read about a concrete topic. We read automatically, not understanding a single word and then all of a sudden we have to go back and re-read it. How can we avoid our inner monologue?

This is one of the best podcasts I've ever seen, it's amazing that you're making this freely available. You're doing wonderful work.

I’m a medical student finishing out my fourth year of school doing a literature review of the use of psychedelics in psychiatric treatment (either alone or concomitantly with psychotherapy). Absolutely fascinating topic and one that I look forward to you touching on in the future! As I’ve read these articles you’re referencing I’ve often wondered what your perspective might be on the topic; I’ll look forward to hearing what comes through the mic in those discussions! Im really glad I listened to your episodes on Joe Rogan and Rich Roll’s podcasts. If I hadn’t listened to your episode with each of them I wouldn’t have found this incredible resource. Thanks again for all the work you put into this and your other content we all get to access!

These podcast episodes would have been great back when I was in high school.

I really appreciate your excellent podcasts, you are helping so many people, thank you so much😊😊😊

Thank you Huberman Lab I had Brain surgery 5yrs ago, big as a fist tumor (left side) Second time was a CyberKnife treatment (right side) I am trying so many ways to get rid of NDE,Your podcast really helps !!! It keeps my neurons calm during this hardest time in Taipei. Now I can listen to your podcast and edit field recordings I collected before COVID virus outbreak here, the ambient sound became my interoceptive environment. It’s a miracle.

BEST PODCAST - sadly stands out because it’s rooted in scientific data & truly educating people on underlying principles & mechanisms so THEY can take charge - not the dizzying wellness industry, or flogging the latest ‘hack’ (mostly) unscientifically.

Congrats on the 100,000 subscriber milestone! Your content is of a quality and depth that truly makes me feel blessed to have access to. I take notes, I listen at work, and even started taking Yoga classes because of this channel. Wishing you and your lab an abundance of more success to come!

This channel is optimising my life.

What an excellent podcast, thank you. I deeply appreciate your effort to research and address our questions about binaural beats. I was pleased to hear your answer. Wearing headphones to listen to them is so distracting it effectively reduces my ability to focus, so any benefit would be negated. Doing the hard work of tracking and evaluating my sleep, coffee, food, time of day, exercise, etc., takes more effort than simply "listening to x or y" and, unsurprisingly, will return greater results. TY!

Id like to express my sincere appreciation. Its changing my life and I can feel it. Until now around 10 episdoes I have watched and I will watch every episodes. then I will be equipped with great tools which help me greatly throughout my life and my family also. Thank you so much professor!! From Korea!

the fact that im able to access all this information from you on this platform makes me learn more doc!!

Thank you for another great episode, the way you combine theory and practical tools is an awesome concept and I find all these tools incredibly useful :)

Why our brain did not change for so many years. It evolved since we were hunters and from then on nothing changed. We need sunlight in the morning and no light in the evening. We have arousal before we sleep just to be prepared for an attack. These problems do not exist anymore? Why our brains did not evolve in our new way of living. Is it too early? Did we manage to make our lives so easy that there is no need for a brain upgrade? What is it? Seems like this podcast is a treasure. I will try to implement these techniques wisely. Thank you

My friend suggested one of you podcasts about a month ago, and I have been incredibly hooked! Love to listen as part of my morning routine, get up walk the dog at early morning, get everyone out of the house, maybe break listening for a class at the gym and finish up right after. I have definitely implemented a lot of your process & systems and routines...Being in the creative field especially loving this months and totally loved how you zoomed in on the Kenzo ad...I was working with the company after it was released and by far, absolutely the most incredible creative vision I have ever experienced... Looking forward to more on optimizing one's creativity....

The alertness about an hour before bed is a game changer for me....now when that happens while I am in bed, I am going to get up and do some low light non-stimulating activity for 1/2 and hour or so......instead of thinking I am not going to sleep and allowing that to spin into a bad night. Thank you for this excellent podcast.

Thank you so much, Andrew. These classes are incredible! As for your description of “creativity,” it’s not “duh.” Most creatives don’t really understand why or how our creativity works. We often work intuitively and don’t make more concrete connections to the physical mechanisms at work. I love learning to make these connections. It will make my work better. Thank you!

Love it! Literally couldn’t have come in a more important time in my life. In the first world 99% of us (not accurate number) have every tool we need to do whatever we want I believe.

This is golden Andrew, thank you! As someone who grew frustrated by approached to adhd n such, this is a great way to neuro hack and find the right dials for one self!

Does Anyone Else take Notes while watching? Kinda created a whole mindmap

Dr. Huberman, Thanks for being yourself.

I've been listening to your podcast series for about 3 weeks after listening to you on Lex Fridman's podcast. Each morning I've started to go for a walk outside to 'get my photons' which is a new phrase I use to put sunlight on the same level as food or sleep. Today I woke up at 5.50 without an alarm. A month ago it was 6.20 with an alarm. I'm sure there are other factors, but that's the earliest I've woken up naturally in my life, and getting light in the morning is the only thing that's changed.

It is my goal to listen to 1 podcast EVERYDAY.... Until ive heard them all....Andrew Huberman has helped me ...beyond words ❤️💔❤️❤️❤️❤️❤️❤️❤️😊

As a physician, I knew anatomy, physiology, and pathology but this information is truly fascinating! Also, what would be the ideal posture for learning? standing, sitting, or a combination of two?

The more podcasts of yours that I listen to, the less I feel like I need a brain transplant. Thanks for the gems Dr. Huberman!

I have learnt more about myself in the last week, listening to the Huberman Lab podcasts, than i had in the previous 47 years of my life

Thank you for dedicating your time towards giving us knowledge that we can all use!! Very thankful for podcast like these and people like you that are selfless towards giving to others

Recently, I started meditating to binaural and psychedelic music (not substance). I am getting an intense high. Using this technique, I am able to enhance my creativity. Dr. Huberman, is this a good technique in the long run.

Andrew, if i ever meet you, im gonna screech so loud like a fangirl. Just a warning.

Thankyou so very much for this fantastic, informative and useful AND often humourous podcast Dr. Huberman. I watched the ad you linked. Couldn't take my eyes off it, amazing! Kindest regards, Lin.

I learn so much from this podcast. I incorporate it into my writing and hope it inspires others to love science and personal growth.

Your podcast has made me look forward to Mondays, never thought that would ever happen.

I love Costello. Hit Like if you want to see him, too.

Thank you Professor Huberman 🙏 What a wonderful service you are doing for the world 🌎 Thank you 🙏❤️

Saw your lesson with Lex and wanted to drop you a note about the art. Violence has a professional career going back 4000 years. As long as there have been the capacity to document it. It's romanticism in an age where life was short , brutish and dark. Every nation developed it martial capacities as a matter of necessity but it was in Chinese Kung fu , Japanese Karate, and Aikido that really stood the test of time because it systematized and made an ART of disciplining the mind and body to optimum performance . Not only for the execution of violence but because it became a system for the life extending principles that extended life. There are aspects to martial arts. Internal developement, external developement , hard style , soft style , close quarter combat , combat at a distance, wrestling and submissions, grappling. Weapons are after at least 10 years into training of all those disciplines I just described so the practitioner has the proper control and muscle memory to handle and spar with a weapon and not do harm " control". What Lex introduced you to was just a western version of a combat sport dumbed down to get licensed by law enforcement. Largely for entertainment and not for real combat as it was 4000 years ago , and why would it be. Were not barbarians. The martial arts are a lifelong pursuit of excellence in motion, body and mind. That said Jui Jitsu is on the grappling and wrestling end of the spectrum and only a part of the art. FYI, I sincerely hope it peaked your interest because of what I've seen of your podcasts, it may be right in line with principles and practices that will sustain your intellect and train your body.

Yay you eat like I have been doing since 2008. Now that is reassuring. Great stuff Mr Huberman

Thank you Dr Huberman! And since I know that you won’t say it, 100K+ SUBSCRIBERS!!!!!!!! 🥳🥳🥳 #sciencerocks #livingislearning ☀️

I really appreciate the way you speak about these topics - I find it really respectful and kind. Very excited about next week's topic! Thank you for sharing - I have already been able to use the information in my work and routine.

I love listening to these at work in the morning with a cup of coffee. All of these videos have been so helpful, thank you

I love the thrill of the new episodes from You! I share findings You present with all my friends. When I will find time I want to start translating Your content to Polish language. #ThankYouAndrew

I dont know how to express my gratitude for your great work...this is the most informative podcast anyone can find in the internet....eagerly waiting to learn more....thanks Dr.Andrew Huberman 😀

Andrew Huberman is also a matero ! I love yerba mate however I will have to start delaying it for 2 hours now. I am grateful for your channel and content . Which is completely free , with the actionable knowledge that has the power to change communities.

This guy throws his phone on the roof. Imagine how serious he gets at stuff. Love you man.

"I don' trust anything that comes to my mind in the middle of the night". Please let's make cups and t-shirts with this idea.

Thank you so much doctor ❤ if you don't mind it would be nice if you talk about addiction or a topic about dopamine. It is a critical and exciting topic and affecting all our lifes

Just want to say that I LOVE your voice - it's incredibly reassuring. Great podcasts I listen to them every day thank you.

Every new episode has solutions to crucial problems of my life. Best podcast ever!!

This is awesome, precise explanations for all the times I feel like poop during the day... LOL. Thank you Andrew, I have implemented most of what has been discussed, I had a bit of a slip up last week, but this week I am back on track; alert, restful and optimised.

Thank you, Andrew, for doing this for free on social media! I am listening to each podcast several times since they are dense with information like good Science papers. It is so much better than you talking with other podcasters, but for sure takes more focus on your side. Looking forward to each new episode.

Thank you Professor, I am learning so much from these podcast, I am becoming new person each day.

Your podcast are really inspiring to set behaviour by understanding brain mechanism. This science backed tools to set behaviour should be taught in early ages to set brain accordingly.

Had I known about these habits/tips earlier in my life, it would have turned out differently! We should teach kids how to know themselves better instead of making them learn things which aren't relevant to their wellbeing and development.

Yey the people’s scientist 🥳

Dr. Huberman - you are the very best of the very best. This is the best podcast ever. Best information. You’re amazing! I get so excited for every episode. Thank you

Absolutely phenomenal knowledge and exquisite way of delivering it, Mr Huberman will only grow and grow in popularity in coming months to years, thank the lord

Thank you for taking on the nonsense! I humbly submit that conveying facts in the face of criticism is one of the key roles of a scientist.

Another great episode, I learned so much! Thank you! Also, Costello interrupting was so cute. I’m convinced he makes noises and snores loudly on purpose; that yawn was so dramatic and he timed it too perfectly😏lol I could hear in your voice, your love for him. Such a sweet bond between the two of you; savor every bit of his cute being as much as you can 🙏🏼💗 I’m glad Costello doesn’t need psychedelics, he’s like Salvador Dali, “I don’t do drugs, I am drugs.” 😎

Thank you Sir! This is the BEST, easy to understand neuroscience I have ever had the honour and privilege to experience! Thank you for sharing your wisdom, knowledge, and insight, you are a beautiful, giving man inside and out!!

Thank you so much for these podcasts. You and your gift of this knowledge to laypersons came into my life at the most opportune time. I can't thank you enough for sharing your experience and expertise.