Essentials: Using Science to Optimize Sleep, Learning & Metabolism

In this Huberman Lab Essentials episode, I answer your most frequently asked questions about science-backed tools for improving alertness, enhancing learning, and achieving quality sleep. I also discuss the optimal times for exercising and eating, how to properly time light exposure, as well as methods for strategically adjusting your body temperature to influence your nervous system.

Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Access the full show notes for this episode: https://go.hubermanlab.com/JII3SU7

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Timestamps
00:00:00 Introduction to Huberman Lab Essentials
00:00:37 Understanding Circadian Rhythms & Light
00:02:17 Impact of Red Light on Circadian Rhythms
00:03:12 Light Through Windows & Circadian Clocks
00:05:05 Seasonal Changes & Circadian Rhythms
00:07:36 Neurotransmitters & Mood Regulation
00:09:49 Exercise & Circadian Rhythms
00:11:52 Non-Sleep Deep Rest (NSDR) & Learning
00:19:23 Nootropics & Cognitive Enhancement
00:21:55 Temperature & Circadian Rhythms
00:27:04 Food, Neurotransmitters & Circadian Rhythms
00:29:52 Self-Experimentation & Conclusion

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Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer