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September 9, 2024 • 3hr 26min
#836 - Dr Andrew Huberman - The New Science Of Longevity, Resilience & Breaking Bad Habits
Modern Wisdom
In this wide-ranging conversation, neuroscientist Dr. Andrew Huberman discusses recent developments in sleep and circadian rhythm research, reflects on navigating public scrutiny, shares insights on blending scientific thinking with intuition, and offers thoughts on longevity, supplements, and his evolving career. Huberman provides practical advice on optimizing sleep, energy levels and productivity while also opening up about more personal topics like his spiritual practices and approach to life challenges.
#836 - Dr Andrew Huberman - The New Science Of Longevity, Resilience & Breaking Bad Habits
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Key Takeaways
- Delaying caffeine intake for 60-90 minutes after waking can help offset afternoon energy crashes by allowing natural adenosine clearance to occur
- Viewing bright light within 30-60 minutes of waking amplifies the natural cortisol peak and helps set circadian rhythms
- To become a morning person, consistently wake up early and stack "zeitgebers" like light exposure, exercise, caffeine, and social interaction for about 3 days
- Prayer and having a support network were crucial for Huberman in navigating recent public scrutiny and challenges
- Huberman now focuses more on the present rather than ruminating on the past, which he likens to being in a "caterpillar" phase of life
- Combining rational, scientific thinking with intuition and somatic awareness can lead to better decision making
- Consistent iteration and improvement, whether in science, business, or creative pursuits, is key for long-term success
Introduction
In this wide-ranging conversation, neuroscientist Dr. Andrew Huberman discusses recent developments in sleep and circadian rhythm research, reflects on navigating public scrutiny, shares insights on blending scientific thinking with intuition, and offers thoughts on longevity, supplements, and his evolving career. Huberman provides practical advice on optimizing sleep, energy levels and productivity while also opening up about more personal topics like his spiritual practices and approach to life challenges.
Topics Discussed
Adenosine and Caffeine Timing (0:00)
Huberman explains the role of adenosine in regulating sleep pressure and how caffeine blocks adenosine receptors. He suggests delaying caffeine intake for 60-90 minutes after waking can help offset afternoon energy crashes by allowing natural adenosine clearance to occur upon waking. This practice may be especially helpful for those who experience significant afternoon fatigue.
- Adenosine accumulates the longer we're awake, making us feel sleepy
- Caffeine blocks adenosine receptors, masking sleepiness temporarily
- Delaying caffeine 60-90 minutes after waking allows for natural adenosine clearance
- This can help reduce afternoon energy crashes for some people
Circadian Rhythms and Becoming a Morning Person (23:59)
Huberman outlines how to shift one's circadian rhythms to become more of a morning person, explaining the concept of "zeitgebers" or time-givers that help set our internal clocks. He recommends consistently waking up early and stacking multiple zeitgebers like light exposure, exercise, and social interaction for about 3 days to shift circadian timing.
- Key zeitgebers: bright light exposure, exercise/movement, caffeine, eating, social interaction
- Viewing bright light within 30-60 minutes of waking amplifies the natural cortisol peak
- Consistently wake up early and stack zeitgebers for about 3 days to shift circadian timing
- Afternoon/evening light exposure can help offset effects of nighttime light exposure
Huberman's New Daily Routine (35:05)
Huberman shares his current approach to structuring his day, dividing it into three main "opportunity blocks" and aiming to do focused work in two out of the three blocks. He finds exercising early in the first block gives him more energy throughout the day.
- Three main "opportunity blocks": 6am-12pm, 1pm-6pm, 6pm-bedtime
- Aims to do focused work in two out of the three blocks
- Exercising early (before 9am) in the first block provides more energy all day
- Uses non-sleep deep rest (NSDR) practices to recover mental/physical vigor
Dealing with Public Scrutiny (1:31:48)
Huberman reflects on his experience dealing with recent public scrutiny and challenges, sharing what he learned about media dynamics and his own psychology. He emphasizes the importance of having a support network and using practices like prayer to maintain perspective and make good decisions.
- Learned about how media can distort stories through lack of context or outright lies
- Support from friends, family, and colleagues was crucial
- Prayer helped provide peace, clarity and a "compass" for decision-making
- Focused on continuing to teach science/health information despite distractions
The "Lonely Chapter" of Personal Growth (2:04:50)
Chris Williamson introduces his concept of the "lonely chapter" - a period of personal growth where one no longer resonates with old friends/habits but hasn't yet developed new connections aligned with their growth. This can be a challenging but necessary phase of development.
- Period where you've outgrown old connections but haven't yet formed new ones
- Can feel isolating but is a normal part of significant personal growth
- Important to push through discomfort rather than regressing to old patterns
- Podcasts/books can provide connection during this phase
Current State of Longevity Research (2:20:50)
Huberman gives his perspective on the current state of longevity supplements and research, sharing his personal approach and thoughts on popular interventions like rapamycin, metformin, and NMN. He emphasizes focusing on foundational health practices over unproven supplements.
- Huberman doesn't take rapamycin or metformin due to lack of human data/side effects
- Takes sublingual NMN for energy/hair growth benefits, not necessarily longevity
- Focuses on sleep, stress management, exercise, diet as foundations for health
- Red light therapy shows promise for mitochondrial health/vision
Blending Scientific Thinking and Intuition (3:06:38)
Huberman discusses the interplay between rational, scientific thinking and more intuitive, embodied forms of knowing. He suggests practices for developing greater somatic awareness and intuition while still maintaining scientific rigor.
- Somatic signals from the body can provide sensitive but "crude" information
- Practices like Martha Beck's "perfect day" exercise can help access intuition
- Combining analytical thinking with somatic awareness leads to better decisions
- Expertise allows intuition to be grounded in deep knowledge
Huberman's Upcoming Projects (3:24:41)
Huberman briefly touches on some of his upcoming projects, including teaching an undergraduate course at Stanford, potentially developing children's educational content, and continuing to iterate on the Huberman Lab podcast format.
- Teaching large undergraduate neuroscience course at Stanford
- Exploring ideas for children's educational content, possibly involving animation/puppets
- Launching 30-minute "Essentials" versions of Huberman Lab podcast episodes
- Continuing to support scientific research through philanthropy efforts
Conclusion
This wide-ranging conversation showcases Dr. Andrew Huberman's ability to blend cutting-edge neuroscience with practical life advice. From optimizing sleep and productivity to navigating public challenges and personal growth, Huberman offers evidence-based insights while also emphasizing the importance of intuition, support networks, and consistent improvement. His evolving career demonstrates how scientific expertise can be leveraged to reach and impact a broad audience, potentially accelerating the translation of research into real-world benefits.