August 17, 2022 • 56min

LIVE EVENT Q&A: Dr. Andrew Huberman at the Moore Theatre in Seattle

Huberman Lab

This episode features a Q&A session from Dr. Andrew Huberman's live event "The Brain Body Contract" in Seattle, Washington. Dr. Huberman answers audience questions on a wide range of topics related to neuroscience, health, performance, and his own experiences as a scientist and science communicator. The discussion covers practical protocols, insights from recent research, and advice for students and scientists.

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Key Takeaways

Morning sunlight viewing is one of Dr. Huberman's most consistently used protocols for regulating circadian rhythms and improving sleep
Non-sleep deep rest (NSDR) practices like yoga nidra for 10-30 minutes daily can be very beneficial for focus, recovery and stress reduction
Creativity and high-level performance often involve introducing uncertainty and destabilizing familiar patterns to access new neural connections
Memory consolidation is enhanced by spiking adrenaline/arousal after learning new information, not during
Social media addiction can be managed by taking regular breaks from devices and being mindful of mindless scrolling habits
Learning from both failure and success is important, but experiencing some wins is crucial for motivation and avoiding learned helplessness
Essential fatty acids, fermented foods, vitamin D3 are some of the key nutritional supplements Dr. Huberman recommends for foundational health
Brief breathing practices like the physiological sigh can be very effective for quickly regulating the autonomic nervous system
Dopamine is a powerful trigger for neuroplasticity but must be carefully directed to avoid reinforcing unhealthy behaviors
Neuroplasticity and learning remain possible at any age, though focus and sleep may become more challenging later in life

Introduction

This episode features a Q&A session from Dr. Andrew Huberman's live event "The Brain Body Contract" in Seattle, Washington. Dr. Huberman answers audience questions on a wide range of topics related to neuroscience, health, performance, and his own experiences as a scientist and science communicator. The discussion covers practical protocols, insights from recent research, and advice for students and scientists.

Topics Discussed

Most Used Protocols (2:00)

Dr. Huberman shares that his most consistently used protocols are:

Morning sunlight viewing
Evening sunset viewing
10-30 minutes of non-sleep deep rest (NSDR) daily

He emphasizes the importance of these practices for regulating circadian rhythms and managing stress. The NSDR protocol in particular helps with focus and recovery.

Seasonal Light Exposure (4:00)

For locations with large seasonal variations in daylight, Dr. Huberman recommends:

Getting 30+ minutes of sunlight exposure in winter months
Trying to catch some sunlight before sunset
Using bright indoor lighting if natural light is unavailable

He notes the strong connection between light exposure, dopamine, and mood, especially in regions prone to seasonal affective disorder.

Morning Motivation (6:05)

Addressing why some people feel less motivated upon waking, Dr. Huberman explains:

Deep sleep involves strong parasympathetic activation
Waking up mid-sleep cycle can make the transition to alertness more difficult
Aligning wake times to 90-minute sleep cycles may help

He suggests experimenting with sleep duration and timing to find the optimal wake-up point.

Influential Books (8:42)

Dr. Huberman shares some books that have greatly impacted him:

On the Move by Oliver Sacks (autobiography)
Mastery by Robert Greene
The Four Hour Chef by Tim Ferriss
Works by Carl Jung and other psychologists
Poetry, especially by Wendell Berry

He notes his interest in biographies, psychology, and animal photography books as well.

Future of Mental Health Treatment (12:08)

On the future of mental health treatments, Dr. Huberman discusses:

Combining behavioral tools, pharmacology, and brain-machine interfaces
Using virtual reality and transcranial magnetic stimulation
The potential of psychedelic-assisted therapies when properly guided
The importance of directing neuroplasticity towards specific therapeutic goals

He emphasizes the need for caution and proper clinical settings when exploring psychedelic treatments.

Performance Enhancement for Elite Athletes (17:25)

For high-level performers, Dr. Huberman suggests focusing on:

Accessing creative, unpredictable cognitive states
Introducing sensory disruptions and uncertainty in training
Exploring liminal states between sleep and waking
Finding non-destructive ways to alter perception and neural patterns

He notes that true virtuosity often involves inviting back in elements of uncertainty and improvisation.

Improving Memory (22:32)

To enhance memory formation, Dr. Huberman recommends:

Spiking adrenaline/arousal after learning new information
Using techniques like cold exposure or exercise post-study
Telling yourself information is important to boost retention
Sharing newly learned information with others to reinforce memory

He cites research showing the benefits of post-learning arousal for memory consolidation.

Managing Social Media Addiction (24:54)

For dealing with social media overuse, Dr. Huberman suggests:

Taking regular breaks from devices (e.g. turning off phone for 1-2 hours daily)
Being mindful of mindless scrolling habits
Recognizing when the behavior no longer feels rewarding
Understanding the dopamine depletion that occurs with overuse

He notes how phones tap into our need for social connection, making breaks challenging but important.

Learning from Failure vs Success (29:10)

On the value of learning from failure versus success:

Failure can increase focus and engagement on subsequent attempts
Too much focus after failure can sometimes be counterproductive
Experiencing some successes is crucial for motivation and avoiding learned helplessness
A balance of both failure and success is ideal for growth

Dr. Huberman emphasizes the importance of celebrating wins while learning from setbacks.

Supplement Recommendations (33:28)

Dr. Huberman discusses his approach to supplements:

Focus on foundational health through diet first
Essential fatty acids (e.g. fish oil) are important
Fermented foods support gut health
Vitamin D3 may be beneficial for many people
Specific supplements like alpha-GPC can support cognitive function

He stresses that behaviors and nutrition should come before supplements in priority.

Improving Learning and Retention (36:29)

For students looking to enhance learning, Dr. Huberman recommends:

Taking regular breaks to reset dopamine and energy levels
Using NSDR protocols for recovery between intense work sessions
Structuring work patterns to allow for focused sprints and proper recovery
Being willing to define one's own productive schedule, even if unconventional

He shares examples of successful scientists using strategic naps and unconventional schedules.

Exciting Current Research (38:42)

Dr. Huberman highlights some exciting ongoing research:

A large-scale study on brief breathing protocols for stress management
Research on using respiration and vision to control the nervous system
Upcoming studies on more severe forms of anxiety and panic attacks

He expresses enthusiasm for simple, accessible tools that can have significant impacts on wellbeing.

Dopamine and Neuroplasticity (40:22)

On the role of dopamine in neuroplasticity:

Dopamine is a powerful trigger for neural rewiring
It can make nearly any stimulus or activity seem interesting and important
This effect can be leveraged for positive change but also carries risks of addiction
Careful consideration is needed when pairing dopamine release with behaviors or substances

Dr. Huberman cautions about the power of dopamine and the need for responsible use of anything that strongly impacts the dopamine system.

Advice for Future Scientists (43:12)

For aspiring scientists, Dr. Huberman advises:

Get rigorous formal training first before pursuing science communication
Share your genuine excitement about your field, even if it seems niche
Focus on providing value to others, not self-promotion
Be prepared for criticism but stay true to your mission of education
Maintain high standards and integrity in your communication

He shares personal anecdotes about his journey into science communication and lessons learned.

Neuroplasticity and Age (46:47)

Addressing concerns about neuroplasticity in older adults:

Neuroplasticity remains possible at any age
New neurons continue to be produced even late in life
Focus and sleep may become more challenging but can be worked on
Examples like Richard Feynman learning to draw later in life are encouraging

Dr. Huberman emphasizes that it's never too late to learn and grow neurologically.

Reading Research Papers (48:00)

For effectively reading scientific papers, Dr. Huberman suggests asking four key questions:

What question are they asking? (Both broad and specific)
What did they do? (Methods)
What did they find? (Results)
What did they conclude? (Discussion)

He recommends comparing the conclusion to the initial question to evaluate how well it was answered.

ADHD Insights (50:10)

On managing ADHD, Dr. Huberman discusses:

Working with healthcare providers to optimize medication timing and dosage
Considering the body's natural rhythms when timing stimulant medications
For those not on medication, practicing focused attention can be challenging but effective
Understanding that focus naturally drifts and must be repeatedly redirected

He notes the high prevalence of stimulant use among college students and the need for careful consideration of these medications.

Upcoming Podcast Topics (52:58)

Dr. Huberman previews some future podcast episodes:

Grief and loss
The relationship between language, speech, dance, and music
Exercise and the brain
OCD and eating disorders
Longevity with Dr. Peter Attia
Aggression and emotional states
A series on trauma featuring real therapy sessions

He expresses excitement about bringing on lesser-known experts and exploring important topics in depth.

Conclusion

This Q&A session provides a wide-ranging look at Dr. Huberman's thoughts on neuroscience, health, and performance. He shares practical advice on topics like improving sleep, enhancing learning, and managing technology use. The discussion also offers insights into cutting-edge research on breathing, neuroplasticity, and mental health treatments. Throughout, Dr. Huberman emphasizes the importance of understanding and leveraging our biology to improve our lives, while maintaining a cautious and evidence-based approach to new interventions and supplements. His passion for science communication and education is evident, as is his commitment to providing actionable information to help people optimize their health and performance.