August 2, 2024 • 56min

AMA #18: Cold Therapy Advice, Skin Health Tips, Motivation, Learning Strategies & More

Huberman Lab

In this Ask Me Anything (AMA) episode of Huberman Lab Premium, Dr. Andrew Huberman answers subscriber questions on a wide range of topics related to neuroscience, health, and performance. He begins by discussing how premium subscriptions are helping fund important scientific research on mental health, physical health, and human performance. The episode then covers questions on skin health, cold therapy, motivation, sleep, learning strategies, supplements, writing, addiction recovery, and more.

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Key Takeaways

Cold therapy benefits: Cold exposure can increase alertness, shift mental state, and potentially increase REM sleep when done in the morning. Aim for water that feels uncomfortable but safe, typically 45-50°F for 1-3 minutes.
Self-motivation strategies: Create internal accountability by writing down goals, signing a contract with yourself, and making the work itself the reward. Avoid relying too much on external validation.
Improving REM sleep: Get morning exercise/cold exposure, add 10-30 minutes to sleep duration, do non-sleep deep rest (NSDR) protocols. There's a natural REM rebound effect if you miss REM one night.
School learning strategies: Start classes with brief meditation, include micro-gaps during lessons, incorporate physical activity before learning sessions, optimize sleep, and teach students about effective learning techniques.
Shilajit for testosterone: While some studies show small increases in testosterone and other hormones, the effects are minimal. Focus on sleep, exercise, nutrition and other proven methods before considering shilajit supplementation.
Writing process: Go "as fast as you carefully can" - balance urgency and precision. Create accountability measures like putting your phone away. Set timers and don't allow interruptions during writing sessions.
Addiction resources: Utilize 12-step programs and other free community resources. Listen to the Huberman Lab episode with Dr. Anna Lembke on addiction. Remember addiction stems from brain mechanisms, not lack of willpower.

Introduction

In this Ask Me Anything (AMA) episode of Huberman Lab Premium, Dr. Andrew Huberman answers subscriber questions on a wide range of topics related to neuroscience, health, and performance. He begins by discussing how premium subscriptions are helping fund important scientific research on mental health, physical health, and human performance. The episode then covers questions on skin health, cold therapy, motivation, sleep, learning strategies, supplements, writing, addiction recovery, and more.

Topics Discussed

Supporting Mental & Physical Health Research (00:15)

Dr. Huberman announces that Huberman Lab has expanded its philanthropy efforts to support exciting new scientific research:

A significant portion of premium subscription funds go toward human studies at major universities
Research areas include improving mental health, physical health, and performance
They now have three dollar-for-dollar matching donors, quadrupling the impact
Supported studies include using heat exposure for depression, goal-setting research, and immune-nervous system interactions

Skin Health & Appearance (03:39)

Addressing a question about repairing thinning skin with age, Dr. Huberman discusses several approaches:

Sun protection: Use mineral-based sunscreens with zinc oxide or titanium dioxide up to 25% concentration
Collagen supplementation: 15-30g daily may improve skin elasticity and appearance
Red light therapy: 10-15 minutes daily can potentially improve skin appearance
Retinoids: Prescription drugs that can improve collagen composition from the inside out
Laser resurfacing: Can remove top layer of skin, reducing cancer risk and improving appearance
Diet and hydration: Low inflammatory diet, essential fatty acids, and proper hydration support skin health

Cold Therapy Benefits & Guidelines (14:46)

Dr. Huberman provides guidelines for effective cold therapy:

Water should be cold enough to feel uncomfortable but safe to stay in for 1-3 minutes
Typical temperature range is 45-50°F (7-10°C)
Focus on subjective feel rather than exact temperature
Benefits include: Increased alertness, state shifting, potential increase in REM sleep when done in morning
Safety precautions: No deep breathing before cold exposure, have someone present if possible

Self-Motivation Strategies (21:18)

To self-motivate for new routines, Dr. Huberman recommends:

Be careful about announcing goals to others - focus on internal accountability
Write down goals and create a contract with yourself
Make the work itself the reward rather than external validation
Use tools like putting your phone away to reduce distractions
Set high stakes incentives for yourself if needed

Understanding REM Sleep (27:05)

Dr. Huberman explains the importance of REM sleep and how to get more:

REM sleep is crucial for learning and emotional processing
To increase REM sleep:
- Add 10-30 minutes to sleep duration, especially in the morning
- Get morning exercise or cold exposure
- Do non-sleep deep rest (NSDR) protocols
There's a natural REM rebound effect if you miss REM one night

Impactful School Strategies for Learning (32:55)

Dr. Huberman suggests several strategies schools could implement to improve learning:

Start each class with a brief 3-5 minute meditation or focused breathing exercise
Include micro-gaps during lessons to allow for rapid mental replay of information
Incorporate physical activity before learning sessions
Optimize sleep schedules and educate students about sleep's importance for learning
Teach students about effective learning techniques and their individual thresholds

Exploring Shilajit & Testosterone (41:01)

Regarding shilajit's effects on testosterone and health:

Some studies show small increases in testosterone and follicle-stimulating hormone
Effects are minimal compared to other methods of increasing testosterone
Focus on sleep, exercise, nutrition, and other proven methods before considering shilajit
If experimenting, find a reliable source with authenticity testing
Consider other supplements like Tongkat Ali or Fadogia agrestis that have more supporting data

Writing Process & Overcoming Obstacles (47:51)

Dr. Huberman shares his approach to writing and overcoming obstacles:

Go "as fast as you carefully can" - balance urgency and precision
Put your phone away or in another room to reduce distractions
Create accountability measures (e.g. giving someone a check they can cash if you don't meet your goal)
Set rules like not leaving your seat until a timer goes off
Give yourself 10 minutes to transition into the writing mindset

Addiction & Recovery Resources (51:32)

Dr. Huberman recommends resources for those struggling with addiction:

Utilize free 12-step programs and community resources
Listen to the Huberman Lab episode with Dr. Anna Lembke on addiction
Read Dr. Lembke's book "Dopamine Nation"
Remember that addiction stems from disrupted brain mechanisms, not lack of willpower
Recovery is possible and incredibly rewarding

Conclusion

Dr. Huberman concludes by expressing gratitude to premium subscribers for supporting scientific research and the podcast. He encourages listeners to apply the information that works for them, discard what doesn't, and remember that he is simply a "funnel and filter" for the great science and health studies being conducted. He also asks listeners to subscribe, leave reviews, and engage with the podcast on various platforms to help support its growth and reach.