December 31, 2023 • 1hr 5min

AMA #14: 2023 Philanthropy, Evening Routine, Light Therapy, Health Metrics & More

Huberman Lab

This episode was a special Ask Me Anything (AMA) livestream, originally exclusive to Huberman Lab Premium annual and lifetime members but now made available to all listeners. Dr. Andrew Huberman answered listener questions on a wide range of topics related to neuroscience, health, fitness, and performance. Huberman began by highlighting how Premium subscriptions have already funded several important human research studies in 2023. For 2024, there will be a dollar-for-dollar match from multiple donors, allowing for even more research to be supported. He emphasized that this funding is enabling studies that otherwise may not have happened.

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Key Takeaways

The Huberman Lab Premium channel has already funded several important human research studies in areas like mindsets, circadian biology, eating disorders, and neurostimulation treatments.
For 2024, there will be a dollar-for-dollar match from multiple donors for all Premium subscriptions, allowing for even more research funding.
The anterior mid cingulate cortex is a brain region involved in willpower and leaning into difficult challenges. It grows when we embrace effortful tasks that create some internal anxiety.
For optimal sleep, dim lights in the evening, consider using red lights, and avoid bright blue light exposure. Getting afternoon sunlight can help offset melatonin suppression from evening light exposure.
Dr. Huberman recommends a fitness routine with 3 weekly cardio sessions (long slow, medium, and short intense) and 3 weekly resistance training sessions (legs, torso, smaller muscle groups).
For waking up in the middle of the night, try long exhale breathing, progressive relaxation, hypnosis apps like Reveri, or practicing non-sleep deep rest during the day.
To build strength without bulk, focus on low rep ranges (1-3) with heavy weights and longer rest periods between sets. Avoid training to failure with higher reps.
Full body scan MRIs can provide useful health data but are expensive and may identify issues that create anxiety. Consider if you're prepared to deal with potential findings.
For 2024, Huberman Lab plans to produce more content on child/adolescent development and health, as well as some new shorter-form 30 minute episodes.

Introduction

This episode was a special Ask Me Anything (AMA) livestream, originally exclusive to Huberman Lab Premium annual and lifetime members but now made available to all listeners. Dr. Andrew Huberman answered listener questions on a wide range of topics related to neuroscience, health, fitness, and performance.

Huberman began by highlighting how Premium subscriptions have already funded several important human research studies in 2023. For 2024, there will be a dollar-for-dollar match from multiple donors, allowing for even more research to be supported. He emphasized that this funding is enabling studies that otherwise may not have happened.

Topics Discussed

Anterior Mid Cingulate Cortex Studies (7:07)

Huberman explained that the anterior mid cingulate cortex is a brain region involved in willpower and leaning into difficult challenges. Key points:

It grows when we embrace effortful tasks that create some internal anxiety but are ultimately good for us
It gets smaller when we avoid challenging endeavors
For people who successfully complete challenging goals, this region tends to get bigger
It responds best to tasks that feel difficult but are safe challenges

Huberman recommended trying to do at least one difficult thing each week, even if just for 5 minutes, to stimulate growth of this brain region. This can help maintain healthy cognitive function as we age.

Evening Routines and Light (12:32)

Huberman provided several recommendations for optimizing evening routines, especially related to light exposure:

Get some sunlight exposure in the late afternoon/evening for 5-10 minutes if possible
Dim lights in the evening as much as safely possible
Consider using red lights in the evening, which eliminate stimulating blue wavelengths
Use dimmable red light bulbs like those from Bon Charge
Set lights lower in the room rather than overhead
Use the triple-click accessibility shortcut on phones to eliminate blue light

He explained that afternoon/evening sunlight can help offset melatonin suppression from artificial light exposure later at night by about 50-55%.

Light Therapy in Northern Regions (21:26)

For those living in northern regions with limited morning light, Huberman suggested:

Using bright artificial lights upon waking, especially overhead lights
10,000 lux light therapy lamps used for 5-10 minutes in the morning
Cold showers to get an adrenaline boost if light isn't available
Red light therapy devices like Joovv for other health benefits, but not as a replacement for bright light

He emphasized that while these can be helpful, sunlight is still ideal when possible for regulating circadian rhythms.

Annual Health and Fitness Metrics (28:48)

Huberman shared his approach to tracking health and fitness:

3 weekly cardio sessions: long slow (60-90 min), medium (35 min), short intense (12 min)
3 weekly resistance training sessions: legs, torso, smaller muscle groups
Subjective metrics like sleep quality, energy levels, and workout performance
Blood work every 6 months
Tracking workout intensity on a 1-10 scale
Regular eye exams including glaucoma screening

He emphasized focusing on overall readiness and ability to handle life's physical demands rather than specific performance metrics.

Dealing With Midnight Wakefulness (39:59)

For those who wake up in the middle of the night and can't fall back asleep, Huberman recommended:

Long exhale breathing and progressive relaxation
Using the Reveri app for hypnosis/relaxation
Practicing non-sleep deep rest (NSDR) or yoga nidra during the day
Avoiding looking at the time when you wake up
Limiting fluid intake before bed
Reconsidering melatonin use if it's causing middle of the night wakeups

He also noted that one night of poor sleep is manageable, but chronic issues may require consulting a sleep specialist.

Strength Training for Women (46:41)

For women looking to build strength without adding bulk, Huberman advised:

Focus on low rep ranges (1-3) with heavier weights
Use longer rest periods between sets (2-3 minutes)
Avoid training to failure with higher reps
Include some power training with lighter weights moved quickly
Balance strength work with cardiovascular training

He noted that some people may still see hypertrophy with this approach due to genetics, in which case even lower reps and higher weights may be needed.

Full Body Scan MRIs (50:56)

Regarding full body scan MRIs, Huberman shared:

He personally found it informative and reassuring
They can identify issues needing medical attention
They are expensive (several thousand dollars) and not covered by insurance
Consider if you're prepared to deal with potential concerning findings
Some identified issues may be benign but create unnecessary anxiety

He concluded that while the data can be valuable, it's a personal decision based on finances and willingness to know potential health issues.

Dog Wellness and Communication (55:07)

Huberman expressed enthusiasm for doing an episode on dog wellness and communication in the future. He emphasized the importance of pet health and only getting a dog you can properly care for, noting some breeds like bulldogs can be very expensive to maintain.

Balancing Muscle Strength (56:17)

For addressing muscle imbalances between arms, Huberman suggested:

Focus on unilateral (single-arm) exercises
Emphasize mind-muscle connection and proper form
Consider doing more sets or training the weaker arm first
Potentially reduce training volume on the stronger arm temporarily
Be patient and give the body time to develop strength and coordination

He emphasized enjoying the training process and not rushing or using risky methods to force progress.

Content on Children's Development (1:00:54)

Huberman confirmed plans to produce more content on child and adolescent development in 2024. He mentioned upcoming podcast guests and recommended resources like Alan Shore's work on early childhood development. He also noted plans for some new 30-minute episodes to concisely cover key protocols and scientific concepts.

Conclusion

Dr. Huberman wrapped up by thanking listeners for their support of the Premium channel, which helps fund important research and supports the free weekly podcast. He emphasized focusing on the key pillars of health - sleep, nutrition, exercise, stress management, light exposure, and social connection. Huberman expressed enthusiasm for continuing to improve and expand the podcast's content in 2024, including more concise episode formats while maintaining scientific depth and thoroughness.