Using Science to Optimize Sleep, Learning & Metabolism


Huberman Lab

“Office Hours” — In this episode, I answer your most commonly asked questions about science-supported tools for accessing more alertness, better learning, and quality sleep. I also cover when to exercise, time meals, and how to systematically vary your temperature to achieve specific effects on your nervous system.

For the full show notes, visit

Thank you to our sponsors​

AG1 (Athletic Greens):


Supplements from Momentous​


(00:00:00) Introduction

(00:00:31) Sponsors: AG1, LMNT

(00:05:50) Moonlight & Fire

(09:25:00) Red Light: Good & Bad

(00:15:45) Why Blue-Blockers Are Unscientific

(00:19:20) Eyeglasses, Contact Lenses & Windows

(00:22:05) Adding Up Your Lights

(00:24:30) “Netflix Inoculation” With Light

(00:25:25) How The Planet Controls Your Energy

(00:27:00) A Season For Breeding (?)

(00:31:15) Melatonin / Serotonin

(00:33:50) Epinephrine vs Adrenaline: Same? Different?

(00:35:00) Exercise & Your Sleep

(00:40:30) Neuroplasticity & Food/Chemicals/NSDR

(00:44:10) Using Sound & Smell To Learn Faster

(00:46:45) Dream Meaning & Remembering

(00:48:15) Waking Up Paralyzed

(00:49:40) Nap/Focus Ratios For Accelerated Learning

(00:52:45) Hypnotizing Yourself

(00:54:05) Smart Drugs

(01:01:10) Magnesium: Yay, Nay, or Meh?

(01:02:10) How Apigenin Works

(01:04:30) Serotonin: Slippery Slope

(01:05:35) The Frog Experiment

(01:08:35) Temperature

(01:10:30) Morning Chills

(01:28:00) Eating For Heating

(01:30:30) Vagal Pathways For Gut-Brain Dialogue

(01:31:50) Sex Differences

(01:33:50) Self Experimentation

As always, thank you for your interest in science!

Title Card Photo Credit: Mike Blabac


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