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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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192,267 次观看 • 1 年前 •via X (Twitter)

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Tropic Health1 年前

@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 年前

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

Rajjath 的头像

Rajjath1 年前

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

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Prescribed Harm Awareness Worldwide1 年前

@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 年前

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

NEKA HEALTH 的头像

NEKA HEALTH1 年前

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 年前

@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 的头像

systemsandteams.com1 年前

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

Olayemi Olayonu 的头像

Olayemi Olayonu1 年前

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

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Small changes to a daily routine — like getting bright light in the first hour of the day — can change how you feel and function, says Andrew Huberman (Andrew D. Huberman, Ph.D.), a neuroscientist and CBS News contributor. Huberman lays out how to rewire your brain at any age, two prerequisites for better sleep and much more in his new book, “Protocols.”

Small changes to a daily routine — like getting bright light in the first hour of the day — can change how you feel and function, says Andrew Huberman (Andrew D. Huberman, Ph.D.), a neuroscientist and CBS News contributor. Huberman lays out how to rewire your brain at any age, two prerequisites for better sleep and much more in his new book, “Protocols.”

CBS Mornings

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Andrew Huberman told Steven Bartlett: “Waste gets rinsed from the brain at night. One bad night and fluid sits under the eyes. That puff is lymph, cortisol and junk that never left.” He shared 6 ways to improve your sleep: 1. Side sleep is how the brain takes the trash out.

Andrew Huberman told Steven Bartlett: “Waste gets rinsed from the brain at night. One bad night and fluid sits under the eyes. That puff is lymph, cortisol and junk that never left.” He shared 6 ways to improve your sleep: 1. Side sleep is how the brain takes the trash out.

Longevity Code

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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.

Shawn Ryan

751,569 次观看 • 1 年前

Should you still exercise if you’re sleep deprived? In most cases, yes. Just don’t make it your hardest workout. A single night of insufficient sleep can worsen insulin sensitivity and increase inflammatory signaling. But studies suggest physical activity can help blunt some of those effects. Long-term data also show that people sleeping fewer than 7 hours per night tend to have higher mortality risk, yet among people meeting physical activity guidelines, much of that excess risk appears to be attenuated. This does not mean you can exercise your way out of chronic sleep deprivation. Sleep is still foundational. But after the occasional bad night, some movement may be one of the better things you can do, even if exercise is often the last thing you feel like doing. From my last appearance on Andrew D. Huberman, Ph.D..

Should you still exercise if you’re sleep deprived? In most cases, yes. Just don’t make it your hardest workout. A single night of insufficient sleep can worsen insulin sensitivity and increase inflammatory signaling. But studies suggest physical activity can help blunt some of those effects. Long-term data also show that people sleeping fewer than 7 hours per night tend to have higher mortality risk, yet among people meeting physical activity guidelines, much of that excess risk appears to be attenuated. This does not mean you can exercise your way out of chronic sleep deprivation. Sleep is still foundational. But after the occasional bad night, some movement may be one of the better things you can do, even if exercise is often the last thing you feel like doing. From my last appearance on Andrew D. Huberman, Ph.D..

Dr. Rhonda Patrick

113,536 次观看 • 1 个月前

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.

Huberman Lab Clips

98,852 次观看 • 1 年前

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

554,872 次观看 • 2 年前

8 pillars of a bulletproof immune system: – Nutrition: eat as natural as possible, avoid processed foods – Exercise: mild-to-moderate lowers inflammation (elite-level training increases infection risk) – Water: stay hydrated + use external hydrotherapy (sauna, cold plunge) to activate innate immunity – Sunlight: get outside daily – Temperance: eliminate toxins that suppress immune function – Air: spend time in nature – Rest: 7-8 hrs of sleep improves antibody response and cuts how often you get sick – Trust/Community: stress reduction through connection lowers baseline immune burden Dr. Roger Seheult on Andrew D. Huberman, Ph.D.

8 pillars of a bulletproof immune system: – Nutrition: eat as natural as possible, avoid processed foods – Exercise: mild-to-moderate lowers inflammation (elite-level training increases infection risk) – Water: stay hydrated + use external hydrotherapy (sauna, cold plunge) to activate innate immunity – Sunlight: get outside daily – Temperance: eliminate toxins that suppress immune function – Air: spend time in nature – Rest: 7-8 hrs of sleep improves antibody response and cuts how often you get sick – Trust/Community: stress reduction through connection lowers baseline immune burden Dr. Roger Seheult on Andrew D. Huberman, Ph.D.

Huberman Lab Clips

198,961 次观看 • 1 个月前

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

168,148 次观看 • 9 个月前

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.

Shawn Ryan

1,665,057 次观看 • 1 年前

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

124,867 次观看 • 2 年前

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 🦊

1,511,152 次观看 • 1 年前

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

150,913 次观看 • 5 个月前

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.

Huberman Lab Clips

52,019 次观看 • 3 个月前

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

86,509 次观看 • 11 个月前

🚨 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

50,038 次观看 • 6 个月前