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Dr. Andrew Huberman (Andrew D. Huberman, Ph.D.) explains how exercise and sleep interact to sustain peak brain function: - Acute sleep loss (one night): “Sure go ahead and exercise”—keep it moderate to offset cognitive drag while minimizing injury/immune risk. - Prolonged inactivity (>10 days): “You start to see significant... show more

Huberman Lab Clips

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Tropic Health1 yıl önce

@hubermanlab Love Huberman's work on sleep-exercise interactions! Did you know just one night of poor sleep reduces muscle protein synthesis by 18%? Your gains literally melt away faster than my faith in big pharma.

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Troomy Nootropics1 yıl önce

Melatonin + Reishi = Sleep mastered. Troomy Sleep helps you rest easy and wake up refreshed. 💤

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Rajjath1 yıl önce

@hubermanlab huberman has played a huge role in improving my sleep habits. genuinely life changing stuff.

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Prescribed Harm Awareness Worldwide1 yıl önce

@hubermanlab Antidepressants are more dangerous than @hubermanlab and @RobertKennedyJr could ever imagine. SSRIs have in thousands of cases permanently robbed patients of their sexuality. This condition is known as irreversible Post-SSRI Sexual Dysfunction (PSSD).

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Really Global1 yıl önce

@BethFratesMD @hubermanlab The connection between exercise and sleep is fascinating—so crucial for maintaining our best selves.

NEKA HEALTH profil fotoğrafı

NEKA HEALTH1 yıl önce

This is such a valuable breakdown. The relationship between movement, light and sleep is often overlooked but deeply powerful. Exercise isn’t just for the body, it’s a key regulator for brain clarity, emotional stability and recovery. When we move with intention and rest with rhythm, the brain truly thrives.

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Hope1 yıl önce

@hubermanlab I’ve been trying for weeks to flip my schedule and can’t stop sleeping during the day. With ptsd, I have to take my Xanax to stop my brain from racing for sleep. I take one: no sleep. I take two: I can’t wake up and function. I’m so frustrated. I miss the days my brain worked

systemsandteams.com profil fotoğrafı

systemsandteams.com1 yıl önce

@hubermanlab Sleep and exercise do play crucial roles in brain function. Both deserve our focused attention.

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Olayemi Olayonu1 yıl önce

@hubermanlab Hello, I do have an idea 💡, would you give me an opportunity to share with you?

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Dr. Andrew Huberman (Andrew D. Huberman, Ph.D.) explains the importance of controlling evening light to ensure quality sleep: "In the evening hours and nighttime hours, it takes very little light, very few photons in order to wake up your brain and body and to disrupt your circadian clock and disrupt your sleep." "Avoid bright artificial lights of all colors, and in particular overhead bright artificial lights between the hours of 10:00 PM and 4:00 AM."

Dr. Andrew Huberman (Andrew D. Huberman, Ph.D.) explains the importance of controlling evening light to ensure quality sleep: "In the evening hours and nighttime hours, it takes very little light, very few photons in order to wake up your brain and body and to disrupt your circadian clock and disrupt your sleep." "Avoid bright artificial lights of all colors, and in particular overhead bright artificial lights between the hours of 10:00 PM and 4:00 AM."

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Andrew Huberman on the impact of vaping cannabis. "A small amount of cannabis vaped seems to help with sleep. It's probably robbing you of some slow-wave sleep and rapid eye movement sleep that would be beneficial, but I'll mention an alternative you could try. In the meantime, why not use a small amount of edible cannabis to essentially remove the cancer risk?" Andrew D. Huberman, Ph.D.

Andrew Huberman on the impact of vaping cannabis. "A small amount of cannabis vaped seems to help with sleep. It's probably robbing you of some slow-wave sleep and rapid eye movement sleep that would be beneficial, but I'll mention an alternative you could try. In the meantime, why not use a small amount of edible cannabis to essentially remove the cancer risk?" Andrew D. Huberman, Ph.D.

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Dr. Andrew Huberman (Andrew D. Huberman, Ph.D.) explains how to use exercise to gain energy and avoid burnout. - When you start moving, your adrenals release adrenaline that travels body-to-brain, instantly boosting physical energy and mental focus. - Normal caffeine use or hard training won’t deplete your adrenals; true adrenal failure is a rare medical condition. - Exercises like squats, deadlifts, pull-ups, presses, and other multi-joint moves engage core musculature, driving epinephrine, norepinephrine, and dopamine spikes that sharpen attention and motivation.

Dr. Andrew Huberman (Andrew D. Huberman, Ph.D.) explains how to use exercise to gain energy and avoid burnout. - When you start moving, your adrenals release adrenaline that travels body-to-brain, instantly boosting physical energy and mental focus. - Normal caffeine use or hard training won’t deplete your adrenals; true adrenal failure is a rare medical condition. - Exercises like squats, deadlifts, pull-ups, presses, and other multi-joint moves engage core musculature, driving epinephrine, norepinephrine, and dopamine spikes that sharpen attention and motivation.

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Be careful about stacking stimulants and exercise. Energy drinks, caffeine, and nicotine can improve motivation and performance, but they also cause high-amplitude dopamine release with minimal to zero effort. When you use a stimulant, you might feel more motivated to workout. But in the absence of the stimulant, your motivation levels are likely to plummet. If you need a stimulant for every workout, you’re creating a pattern of behavior that won’t serve you well in the long run. Listen as Dr. Andrew Huberman (Andrew D. Huberman, Ph.D.) describes how he uses caffeine to enhance his workout quality while preventing it from becoming a crutch. Check out the post below for a link to the full episode!

Be careful about stacking stimulants and exercise. Energy drinks, caffeine, and nicotine can improve motivation and performance, but they also cause high-amplitude dopamine release with minimal to zero effort. When you use a stimulant, you might feel more motivated to workout. But in the absence of the stimulant, your motivation levels are likely to plummet. If you need a stimulant for every workout, you’re creating a pattern of behavior that won’t serve you well in the long run. Listen as Dr. Andrew Huberman (Andrew D. Huberman, Ph.D.) describes how he uses caffeine to enhance his workout quality while preventing it from becoming a crutch. Check out the post below for a link to the full episode!

Dr. Rhonda Patrick

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If you're sleep deprived, one of the best things you can do (counterintuitively) is high-intensity exercise. A few hours of sleep deprivation reduces insulin sensitivity and impairs cognitive function. But just 10 minutes of HIIT can enhance brain blood flow, cognitive performance, and blood glucose regulation. It can take you back to baseline, or even above it, for several hours or until you can get adequate sleep. You may not feel like going hard when you're tired, but the short-term benefits are real. Just don't make poor sleep a habit.

If you're sleep deprived, one of the best things you can do (counterintuitively) is high-intensity exercise. A few hours of sleep deprivation reduces insulin sensitivity and impairs cognitive function. But just 10 minutes of HIIT can enhance brain blood flow, cognitive performance, and blood glucose regulation. It can take you back to baseline, or even above it, for several hours or until you can get adequate sleep. You may not feel like going hard when you're tired, but the short-term benefits are real. Just don't make poor sleep a habit.

Dr. Rhonda Patrick

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Andrew Huberman revealed why your sleep schedule matters more than you think Most people thrive on 10-11pm to 6-7am—but night owls and early birds are wired differently by genes. First half of night: Deep repair, growth hormone release, motor skill learning. Second half (REM): Intense emotional processing—like free therapy, sorting baggage without adrenaline overload. Pro tip: Don't grab your phone first thing—give 5-10 minutes for subconscious insights to surface. Everyone's waking up to how sleep stages shape body, brain, and mood... 4:37 Huberman breakdown inside—life-changing.

Andrew Huberman revealed why your sleep schedule matters more than you think Most people thrive on 10-11pm to 6-7am—but night owls and early birds are wired differently by genes. First half of night: Deep repair, growth hormone release, motor skill learning. Second half (REM): Intense emotional processing—like free therapy, sorting baggage without adrenaline overload. Pro tip: Don't grab your phone first thing—give 5-10 minutes for subconscious insights to surface. Everyone's waking up to how sleep stages shape body, brain, and mood... 4:37 Huberman breakdown inside—life-changing.

Camus

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Losing just one hour of sleep could take you four days to recover ➡️The optimum sleep duration is 7-8 hours per night. ➡️Lack of sleep (sleep deprivation) results in various problems, such as poor attention, focus, concentration and memory. ➡️Poor sleep also increases the risk of headache, anxiety and stress. ➡️Sleep deprivation is associated with poor decision making and driving errors, leading to more vehicle crashes. ➡️The most important aspect what I wish to highlight is that: Losing just one hour of sleep could take up to four days time to recover. ➡️Therefore, ensure a regular sleep schedule and sleep for 7-8 hours every night. #sleep #sleepbetter #sleephealth

Losing just one hour of sleep could take you four days to recover ➡️The optimum sleep duration is 7-8 hours per night. ➡️Lack of sleep (sleep deprivation) results in various problems, such as poor attention, focus, concentration and memory. ➡️Poor sleep also increases the risk of headache, anxiety and stress. ➡️Sleep deprivation is associated with poor decision making and driving errors, leading to more vehicle crashes. ➡️The most important aspect what I wish to highlight is that: Losing just one hour of sleep could take up to four days time to recover. ➡️Therefore, ensure a regular sleep schedule and sleep for 7-8 hours every night. #sleep #sleepbetter #sleephealth

Dr Sudhir Kumar MD DM

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Andrew Huberman: "You have a pulse of cortisol every 24 hours, a "quote unquote" stress hormone. It's not a bad hormone; it's a great hormone. But you need it released at its highest levels early in the day. How do you do that? Sunlight in your eyes increases that peak by about 50%. If you're not doing that, you start running into trouble. Studies from Stanford School of Medicine show that if that cortisol peak is shifted later in the day, you start experiencing symptoms of depression, anxiety, failure to sleep, and the whole thing cascades." Andrew D. Huberman, Ph.D.

Andrew Huberman: "You have a pulse of cortisol every 24 hours, a "quote unquote" stress hormone. It's not a bad hormone; it's a great hormone. But you need it released at its highest levels early in the day. How do you do that? Sunlight in your eyes increases that peak by about 50%. If you're not doing that, you start running into trouble. Studies from Stanford School of Medicine show that if that cortisol peak is shifted later in the day, you start experiencing symptoms of depression, anxiety, failure to sleep, and the whole thing cascades." Andrew D. Huberman, Ph.D.

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WATCH: Neuroscientist Andrew Huberman wows Bill Maher’s audience as he breaks down why sunlight is as vital as diet and exercise. Nothing will make you want to step outside for sunlight more than this 3-minute clip. • Getting morning sunlight is “one of the very best things you can do for your sleep, your mood, your wakefulness, for your mitochondria (powerhouse of the cell).” • It triggers melatonin release at night for deeper, natural sleep. • Just 2–3 days of morning exposure boosts energy and immunity. • “And we can actually say that if you’re concerned about longevity, mental health, physical health, that morning sunlight viewing is really the anchor to all of it.”

WATCH: Neuroscientist Andrew Huberman wows Bill Maher’s audience as he breaks down why sunlight is as vital as diet and exercise. Nothing will make you want to step outside for sunlight more than this 3-minute clip. • Getting morning sunlight is “one of the very best things you can do for your sleep, your mood, your wakefulness, for your mitochondria (powerhouse of the cell).” • It triggers melatonin release at night for deeper, natural sleep. • Just 2–3 days of morning exposure boosts energy and immunity. • “And we can actually say that if you’re concerned about longevity, mental health, physical health, that morning sunlight viewing is really the anchor to all of it.”

The Vigilant Fox 🦊

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About 1 in 4 men and 1 in 15 women have obstructive sleep apnea, yet most remain undiagnosed, untreated, and unaware of its impact on their brains and bodies. Untreated severe sleep apnea raises cognitive decline risk by 26%, impairs executive function and memory, and is recognized as a significant Alzheimer’s disease risk factor. It accelerates neuronal aging and neurodegeneration by: • Disrupting sleep architecture, reducing restorative deep (slow wave) and REM sleep, and causing lighter, fragmented sleep. • Triggering intermittent hypoxia, brief oxygen deprivation episodes that drive oxidative stress and inflammation. The good news? It’s treatable with CPAP therapy, mandibular devices, or lifestyle changes like targeted weight loss, which can reverse symptoms and protect cognitive health long-term. Listen to the latest FoundMyFitness episode with sleep expert Dr. Michael Grander (Dr. Michael Grandner). Available on all platforms. Links in the comments below.

About 1 in 4 men and 1 in 15 women have obstructive sleep apnea, yet most remain undiagnosed, untreated, and unaware of its impact on their brains and bodies. Untreated severe sleep apnea raises cognitive decline risk by 26%, impairs executive function and memory, and is recognized as a significant Alzheimer’s disease risk factor. It accelerates neuronal aging and neurodegeneration by: • Disrupting sleep architecture, reducing restorative deep (slow wave) and REM sleep, and causing lighter, fragmented sleep. • Triggering intermittent hypoxia, brief oxygen deprivation episodes that drive oxidative stress and inflammation. The good news? It’s treatable with CPAP therapy, mandibular devices, or lifestyle changes like targeted weight loss, which can reverse symptoms and protect cognitive health long-term. Listen to the latest FoundMyFitness episode with sleep expert Dr. Michael Grander (Dr. Michael Grandner). Available on all platforms. Links in the comments below.

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Dr. Andrew Huberman (Andrew D. Huberman, Ph.D.) describes the ideal length of time for focused work. - “The ideal duration is about 90 minutes.” Plan work or learning sessions to match this natural focus cycle. - Warm-up window: “The first 5 to 10 minutes of that 90 minutes are a transition time.” - Post-work downtime: “Take at least 10 minutes, and ideally as long as 30 minutes, and go through what I call deliberate defocus.” Do low-effort, phone-free activities to reset brain energy. - Idling and sleep restore focus: “That period of idling is essential for your ability to focus.” Recovery culminates at night, making rest non-negotiable for repeated high-focus bouts.

Dr. Andrew Huberman (Andrew D. Huberman, Ph.D.) describes the ideal length of time for focused work. - “The ideal duration is about 90 minutes.” Plan work or learning sessions to match this natural focus cycle. - Warm-up window: “The first 5 to 10 minutes of that 90 minutes are a transition time.” - Post-work downtime: “Take at least 10 minutes, and ideally as long as 30 minutes, and go through what I call deliberate defocus.” Do low-effort, phone-free activities to reset brain energy. - Idling and sleep restore focus: “That period of idling is essential for your ability to focus.” Recovery culminates at night, making rest non-negotiable for repeated high-focus bouts.

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Your brain will literally start dreaming while you're awake if it doesn't get enough REM sleep. Matthew Walker explains the horrifying reality behind delirium tremens (the DTs): When chronic alcoholics quit drinking, the massive backlog of suppressed dream sleep explodes into consciousness. The brain becomes so desperate for REM that it hijacks wakefulness — you start hallucinating dreams in real time. It's a full collision of two states of consciousness. You can even see it on brainwave scans. Walker’s point is chilling: if the brain is willing to break reality itself to get its missing dream sleep, that shows just how non-negotiable sleep is. Mother Nature spent 3.6 million years hardwiring in that 8-hour requirement for a reason. This is why sleep deprivation is so destructive. Have you ever learned a sleep fact that completely changed how you see rest?

Your brain will literally start dreaming while you're awake if it doesn't get enough REM sleep. Matthew Walker explains the horrifying reality behind delirium tremens (the DTs): When chronic alcoholics quit drinking, the massive backlog of suppressed dream sleep explodes into consciousness. The brain becomes so desperate for REM that it hijacks wakefulness — you start hallucinating dreams in real time. It's a full collision of two states of consciousness. You can even see it on brainwave scans. Walker’s point is chilling: if the brain is willing to break reality itself to get its missing dream sleep, that shows just how non-negotiable sleep is. Mother Nature spent 3.6 million years hardwiring in that 8-hour requirement for a reason. This is why sleep deprivation is so destructive. Have you ever learned a sleep fact that completely changed how you see rest?

Camus

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Best supplements to fall asleep faster and stay asleep: – Magnesium threonate or magnesium bisglycinate shortens the time it takes to fall asleep and leads to deeper sleep. Both cross the blood-brain barrier and are also thought to support cognitive health and neuroprotection. – Apigenin, derived from chamomile, reduces anxiety and rumination before bed, making it easier to switch off thinking and fall asleep. – Myoinositol is the supplement to reach for if you fall asleep fine but wake up in the middle of the night. It shortens the time it takes to fall back asleep. – Theanine helps many people fall asleep but can cause excessively vivid dreams, which may jolt you awake. Avoid it if you are a middle-of-the-night waker. Andrew D. Huberman, Ph.D.

Best supplements to fall asleep faster and stay asleep: – Magnesium threonate or magnesium bisglycinate shortens the time it takes to fall asleep and leads to deeper sleep. Both cross the blood-brain barrier and are also thought to support cognitive health and neuroprotection. – Apigenin, derived from chamomile, reduces anxiety and rumination before bed, making it easier to switch off thinking and fall asleep. – Myoinositol is the supplement to reach for if you fall asleep fine but wake up in the middle of the night. It shortens the time it takes to fall back asleep. – Theanine helps many people fall asleep but can cause excessively vivid dreams, which may jolt you awake. Avoid it if you are a middle-of-the-night waker. Andrew D. Huberman, Ph.D.

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My top five tips to battle jet lag. 1. Early morning bright light exposure - This must be outside light from the sun. Aim for 30 minutes minimum. Light is the strongest zeitgeber that synchronizes the brain and body with the time zone you are in and resets your biological clock. The bright light signals to the brain that it's morning and time to wake up, and also activates the cortisol awakening response and inhibits melatonin production. 2. Exercise - Another zeitgeber that helps realign your circadian rhythm (your internal clock). Plus, it's great for your health. 3. High-dose creatine - Creatine can help support brain health in the context of stress. Jet lag is a big stress in the brain. Creatine starts to accumulate in the brain at a dose of 10g per day, and studies have found that 20-25g of creatine can improve brain function in the context of sleep deprivation. May not work for everyone but it works for me. 4. Strategic melatonin timing - A small dose of melatonin a couple of hours before you want to sleep helps signal to the brain it’s time to get ready for bed. This really helps when your internal clock thinks it is still daytime. 5. Avoid blue light exposure during the evening - Blue light inhibits melatonin, which is the last thing you want to do in the evening. Melatonin is the hormone that helps make you feel ready to sleep. Dimming lights or blue light-blocking glasses do the trick.

My top five tips to battle jet lag. 1. Early morning bright light exposure - This must be outside light from the sun. Aim for 30 minutes minimum. Light is the strongest zeitgeber that synchronizes the brain and body with the time zone you are in and resets your biological clock. The bright light signals to the brain that it's morning and time to wake up, and also activates the cortisol awakening response and inhibits melatonin production. 2. Exercise - Another zeitgeber that helps realign your circadian rhythm (your internal clock). Plus, it's great for your health. 3. High-dose creatine - Creatine can help support brain health in the context of stress. Jet lag is a big stress in the brain. Creatine starts to accumulate in the brain at a dose of 10g per day, and studies have found that 20-25g of creatine can improve brain function in the context of sleep deprivation. May not work for everyone but it works for me. 4. Strategic melatonin timing - A small dose of melatonin a couple of hours before you want to sleep helps signal to the brain it’s time to get ready for bed. This really helps when your internal clock thinks it is still daytime. 5. Avoid blue light exposure during the evening - Blue light inhibits melatonin, which is the last thing you want to do in the evening. Melatonin is the hormone that helps make you feel ready to sleep. Dimming lights or blue light-blocking glasses do the trick.

Dr. Rhonda Patrick

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🚨 MY FREE 2-DAY CHALLENGE IS BACK 🚨 On April 29–30, I’m guiding you through a Sleep Optimization Challenge that will change how you rest... forever. Here’s what we’re doing: ✅ Day 1: Nervous System + Circadian Rhythm Reset How to send the biological signals that tell your brain it’s safe to sleep. ✅ Day 2: Deep Sleep + REM Mastery How to enter the sleep stages where recovery, hormone balance, memory consolidation, and real repair actually happen. Thousands of people permanently changed their sleep the last time we did this. This time… you’re joining us. 👇🏻 Comment “SLEEP” and I’ll get you in. LET'S GO.

🚨 MY FREE 2-DAY CHALLENGE IS BACK 🚨 On April 29–30, I’m guiding you through a Sleep Optimization Challenge that will change how you rest... forever. Here’s what we’re doing: ✅ Day 1: Nervous System + Circadian Rhythm Reset How to send the biological signals that tell your brain it’s safe to sleep. ✅ Day 2: Deep Sleep + REM Mastery How to enter the sleep stages where recovery, hormone balance, memory consolidation, and real repair actually happen. Thousands of people permanently changed their sleep the last time we did this. This time… you’re joining us. 👇🏻 Comment “SLEEP” and I’ll get you in. LET'S GO.

Gary Brecka

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Bryan Johnson explains how lack of sleep can increase the risk of cancer ''When you get 4 hours of sleep per night or less for a few days, your NK cells, which are the cells that survey your body for cancer, go down in activity by roughly 70%. So a way to increase the risk of cancer is low sleep'' ''You can increase the risk of cancer when your body is in poor health. When you are older and when your immune system is not as strong, you have a higher chance of getting cancer''

Bryan Johnson explains how lack of sleep can increase the risk of cancer ''When you get 4 hours of sleep per night or less for a few days, your NK cells, which are the cells that survey your body for cancer, go down in activity by roughly 70%. So a way to increase the risk of cancer is low sleep'' ''You can increase the risk of cancer when your body is in poor health. When you are older and when your immune system is not as strong, you have a higher chance of getting cancer''

Mikli

53,527 görüntüleme • 5 ay önce

We are launching today Health Scores: the easiest way for developers to integrate and display scores such as Sleep, Stress, Heart Health, Training Load, and more. The first available feature is the Sleep Score. It analyzes various aspects of a user’s sleep, including REM, Deep, Light, and Awake stages, along with HRV, RHR, respiration, and body temperature, to provide a comprehensive sleep assessment. As a Developer, you can easily customize this and create a proprietary model using a simple drag-and-drop interface. You can assign different weights to various metrics to tailor the scores. Scores coming soon: - Heart Health - Stress - Training - Recovery

We are launching today Health Scores: the easiest way for developers to integrate and display scores such as Sleep, Stress, Heart Health, Training Load, and more. The first available feature is the Sleep Score. It analyzes various aspects of a user’s sleep, including REM, Deep, Light, and Awake stages, along with HRV, RHR, respiration, and body temperature, to provide a comprehensive sleep assessment. As a Developer, you can easily customize this and create a proprietary model using a simple drag-and-drop interface. You can assign different weights to various metrics to tailor the scores. Scores coming soon: - Heart Health - Stress - Training - Recovery

Kyriakos Eleftheriou

136,144 görüntüleme • 2 yıl önce

Visceral fat may be one of the most underrated contributors to chronic fatigue, brain fog, and cravings This deep fat sits around organs like the liver and releases inflammatory molecules that keep the immune system activated That immune activation is energy-expensive, which can show up as fatigue, brain fog, energy crashes, and cravings High visceral fat is also linked to ~44% higher cancer risk and roughly double the risk of dying early The good news: it's often one of the first fat stores to shrink with a calorie deficit, high-intensity exercise, better sleep, and stress control

Visceral fat may be one of the most underrated contributors to chronic fatigue, brain fog, and cravings This deep fat sits around organs like the liver and releases inflammatory molecules that keep the immune system activated That immune activation is energy-expensive, which can show up as fatigue, brain fog, energy crashes, and cravings High visceral fat is also linked to ~44% higher cancer risk and roughly double the risk of dying early The good news: it's often one of the first fat stores to shrink with a calorie deficit, high-intensity exercise, better sleep, and stress control

FoundMyFitness Clips

28,878 görüntüleme • 15 gün önce

Are you getting enough sleep? Medicine laureate Oliver Smithies shares his secret to success, "Get your sleep. Your brain will thank you!" Adequate sleep contributes to improved cognitive function and mood while also reducing the risk of conditions such as type 2 diabetes, heart disease, stroke, obesity, and dementia. At this year’s Nobel Week Dialogue, we will delve into the critical subject of our health. Nobel Prize laureates and other experts will gather to discuss and envision our future. They will explore ground-breaking medical advancements, disease prevention strategies, and innovative ways to enhance our lives. Learn more about this free event:

Are you getting enough sleep? Medicine laureate Oliver Smithies shares his secret to success, "Get your sleep. Your brain will thank you!" Adequate sleep contributes to improved cognitive function and mood while also reducing the risk of conditions such as type 2 diabetes, heart disease, stroke, obesity, and dementia. At this year’s Nobel Week Dialogue, we will delve into the critical subject of our health. Nobel Prize laureates and other experts will gather to discuss and envision our future. They will explore ground-breaking medical advancements, disease prevention strategies, and innovative ways to enhance our lives. Learn more about this free event:

The Nobel Prize

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