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How this affects the brain: "Exercise improves brain health in the long term, through the deployment of things like BDNF, through the deployment of things like osteocalcin, and on and on. But it also does so by improving your sleep." "If you're slightly sleep deprived, sure go ahead and...

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Huberman Lab Clips

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33,152 views • 1 month ago •via X (Twitter)

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Alexandre Lessertisseur1 month ago

@foundmyfitness Of course it improves your sleep : after a big workout you’re tired ! 😂💪. And you also produce endorphins that also makes you sleepy. That’s why I take high dose of protein, not only for muscle efficiency, but also to fight brain fog

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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.
2:36

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

267,902 views • 9 months ago

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..
2:04

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 views • 1 month ago

How to restore a brain damaged by cannabis: - Quit cannabis in any form first - Emphasize behaviors that support endothelial cell blood flow to the brain - Regular cardiovascular and weight training exercise - Adequate sleep, healthy nutrition, healthy metabolic function and weight - Good social connection, no smoking and no nicotine - Recovery depends on how much you used, how often and which strains If you are 14 to 25 and using even occasionally, be very concerned about the long-term effects. Andrew D. Huberman, Ph.D.
1:45

How to restore a brain damaged by cannabis: - Quit cannabis in any form first - Emphasize behaviors that support endothelial cell blood flow to the brain - Regular cardiovascular and weight training exercise - Adequate sleep, healthy nutrition, healthy metabolic function and weight - Good social connection, no smoking and no nicotine - Recovery depends on how much you used, how often and which strains If you are 14 to 25 and using even occasionally, be very concerned about the long-term effects. Andrew D. Huberman, Ph.D.

Huberman Lab Clips

137,420 views • 6 days ago

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?
1:38

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 views • 6 months ago

🚨SLEEP DEPRIVATION DAMAGES YOUR BRAIN—LITERALLY Sleep deprivation isn’t just tiring—it’s brain damage. A study on young participants found that just one night of bad sleep increased levels of the protein S-100B by 20%—the same spike seen in traumatic brain injuries. Once in the bloodstream, this protein triggers toxicity, potentially leading to neuronal death. How do you prevent this? Get high-quality sleep. Treat bedtime like the most important appointment of the day. Source: Instagram/ bryanjohnson_
0:30

🚨SLEEP DEPRIVATION DAMAGES YOUR BRAIN—LITERALLY Sleep deprivation isn’t just tiring—it’s brain damage. A study on young participants found that just one night of bad sleep increased levels of the protein S-100B by 20%—the same spike seen in traumatic brain injuries. Once in the bloodstream, this protein triggers toxicity, potentially leading to neuronal death. How do you prevent this? Get high-quality sleep. Treat bedtime like the most important appointment of the day. Source: Instagram/ bryanjohnson_

Mario Nawfal

19,068,439 views • 1 year ago

This Is What Alcohol Does to Your Brain (and why zero is better than any) Andrew D. Huberman, Ph.D. (01:25) When it comes to alcohol, do as you wish... but know what you're doing (01:54) 0-2 drinks per week? You're probably fine (02:41) A lot of the negative effects of alcohol are due to sleep & microbiome disruptions (03:24) The amount of gray matter (neurons in the brain) thinning starts to increase as you get out past 2 drinks per week (04:08) Zero is probably better than any. You don't need to drink alcohol if you don't want to. (05:07) "To me, it's clear that if you care very much about your brain that more than 2 drinks per week on a consistent basis, probably not a good idea." (06:01) 4-7 drinks per week? There's no debate. It just isn't good for you (gray matter thinning, gut disruptions, sleep disruptions, etc.) (07:24) Once you get past 1 drink/day = higher incidence of cancers (especially in women)
8:10

This Is What Alcohol Does to Your Brain (and why zero is better than any) Andrew D. Huberman, Ph.D. (01:25) When it comes to alcohol, do as you wish... but know what you're doing (01:54) 0-2 drinks per week? You're probably fine (02:41) A lot of the negative effects of alcohol are due to sleep & microbiome disruptions (03:24) The amount of gray matter (neurons in the brain) thinning starts to increase as you get out past 2 drinks per week (04:08) Zero is probably better than any. You don't need to drink alcohol if you don't want to. (05:07) "To me, it's clear that if you care very much about your brain that more than 2 drinks per week on a consistent basis, probably not a good idea." (06:01) 4-7 drinks per week? There's no debate. It just isn't good for you (gray matter thinning, gut disruptions, sleep disruptions, etc.) (07:24) Once you get past 1 drink/day = higher incidence of cancers (especially in women)

FoundMyFitness Clips

379,551 views • 2 years ago

Kevin O'Leary reveals he drinks wine at breakfast to get better REM sleep "Unfortunately, sleep doesn't work with alcohol. I don't smoke, I don't do drugs, but I love wine. If you drink wine 3 hours before bed, you don't get any REM sleep" "So the strategy is drink at breakfast and don't drink again. Because if you can get those 7 hours of sleep, the diet and exercise, you can't believe how you feel"
0:39

Kevin O'Leary reveals he drinks wine at breakfast to get better REM sleep "Unfortunately, sleep doesn't work with alcohol. I don't smoke, I don't do drugs, but I love wine. If you drink wine 3 hours before bed, you don't get any REM sleep" "So the strategy is drink at breakfast and don't drink again. Because if you can get those 7 hours of sleep, the diet and exercise, you can't believe how you feel"

dank

2,744,594 views • 4 months ago

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.
2:55

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 views • 1 year ago

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.
8:26

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 views • 1 year ago

If your brain is your biggest asset, why do most of us treat it like an afterthought? This is a special Christmas compilation episode of The Diary Of A CEO. It’s built from the most replayed and shared moments about brain health from across the year. I realised this year that everything we’re chasing - focus, confidence, relationships, motivation, even our future, starts with a healthy brain. So we pulled together the parts you went back to the most, and put them in one place. If you improve your brain health, a lot of the other stuff gets easier to solve. What can you expect? - Why does blood flow matter so much for your brain as you age? - What’s the link between circulation and Alzheimer’s? - How does brain health affect everyday life? - How do lifestyle and food choices support the brain long term? - What habits quietly damage the brain over time? - What does alcohol do to sleep? If there’s one thing that stayed with me this year, it’s this. So many of the goals we’re chasing rely on one thing working properly first, our brain.
0:57

If your brain is your biggest asset, why do most of us treat it like an afterthought? This is a special Christmas compilation episode of The Diary Of A CEO. It’s built from the most replayed and shared moments about brain health from across the year. I realised this year that everything we’re chasing - focus, confidence, relationships, motivation, even our future, starts with a healthy brain. So we pulled together the parts you went back to the most, and put them in one place. If you improve your brain health, a lot of the other stuff gets easier to solve. What can you expect? - Why does blood flow matter so much for your brain as you age? - What’s the link between circulation and Alzheimer’s? - How does brain health affect everyday life? - How do lifestyle and food choices support the brain long term? - What habits quietly damage the brain over time? - What does alcohol do to sleep? If there’s one thing that stayed with me this year, it’s this. So many of the goals we’re chasing rely on one thing working properly first, our brain.

Steven Bartlett

26,671 views • 9 months ago

Most people think depression, anxiety, and brain fog start in the brain. But what if they actually start in the rest of your body? Chronic inflammation is one of the biggest drivers of modern disease—and it’s not just affecting your joints or your heart. Research shows it can also impact your mood, memory, focus, and overall mental health. In many cases, inflammation is something you can influence. Here’s what helps: ✔️ A whole-food, anti-inflammatory diet ✔️ Plenty of colorful plants and fiber ✔️ Omega-3-rich foods like wild fatty fish ✔️ Fermented foods to support the gut microbiome ✔️ Regular exercise ✔️ Prioritizing restorative sleep Your brain doesn’t exist in isolation. The health of your body shapes the health of your mind—and addressing inflammation may be one of the most powerful ways to support both. Here's the link to my new mental health program, The Brain-Shaping Academy, where you’ll learn the science behind the brain-body connection and how to use nutrition and lifestyle to build a healthier, more resilient brain:
0:45

Most people think depression, anxiety, and brain fog start in the brain. But what if they actually start in the rest of your body? Chronic inflammation is one of the biggest drivers of modern disease—and it’s not just affecting your joints or your heart. Research shows it can also impact your mood, memory, focus, and overall mental health. In many cases, inflammation is something you can influence. Here’s what helps: ✔️ A whole-food, anti-inflammatory diet ✔️ Plenty of colorful plants and fiber ✔️ Omega-3-rich foods like wild fatty fish ✔️ Fermented foods to support the gut microbiome ✔️ Regular exercise ✔️ Prioritizing restorative sleep Your brain doesn’t exist in isolation. The health of your body shapes the health of your mind—and addressing inflammation may be one of the most powerful ways to support both. Here's the link to my new mental health program, The Brain-Shaping Academy, where you’ll learn the science behind the brain-body connection and how to use nutrition and lifestyle to build a healthier, more resilient brain:

Mark Hyman, M.D.

35,228 views • 2 months ago

Not many people will tell you about the problem of sleeping on the left side so I will tell you... The problem with sleeping on the LEFT side is that the liver is located in the upper quadrant, when you sleep on the left for 6-7 hours, due to gravity, the liver can actually COMPRESS the heart - which you don't want happening Solution? Before you go to bed, obviously don't sleep on your stomach but rather SLEEP ON THE RIGHT! Watch this short and simple video below to explain why you shouldn't sleep on the left or sleep on your stomach but rather why you should ALWAYS sleep on your right - watch it 10 times if you need to:
2:09

Not many people will tell you about the problem of sleeping on the left side so I will tell you... The problem with sleeping on the LEFT side is that the liver is located in the upper quadrant, when you sleep on the left for 6-7 hours, due to gravity, the liver can actually COMPRESS the heart - which you don't want happening Solution? Before you go to bed, obviously don't sleep on your stomach but rather SLEEP ON THE RIGHT! Watch this short and simple video below to explain why you shouldn't sleep on the left or sleep on your stomach but rather why you should ALWAYS sleep on your right - watch it 10 times if you need to:

Moosa

34,086 views • 4 months ago

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.”
3:03

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 🦊

1,511,984 views • 1 year ago

You said old Edo state of igodomigodo is not part of the 40 United States of biafra but that is how you will continue to sleep until the day you will wake up and take your worthless Naira to ekiosa market and they will reject it from you then you will wake up from your deep sleep.
0:54

You said old Edo state of igodomigodo is not part of the 40 United States of biafra but that is how you will continue to sleep until the day you will wake up and take your worthless Naira to ekiosa market and they will reject it from you then you will wake up from your deep sleep.

AMADIN E. OMORUYI (biafran seed)

34,968 views • 1 year ago