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Andrew Huberman
Aug 31, 2022
32 protocols
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LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Portland, OR
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Behaviors
Avoid Second Head Injury
“If you get a head injury, don't get a second head injury.”
3:49 ·
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In this episode
32 protocols
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3:49
Avoid Second Head Injury
Behaviors
“If you get a head injury, don't get a second head injury.”
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4:17
Quality Nutrition
Behaviors
“We hear so much and there's so many studies showing that great sleep, quality nutrition, good social interactions, avoiding chronic stress, and on and on and on are important for everything... So we should all be doing those things and especially people who have TBI.”
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4:17
Prioritize Great Sleep
Behaviors
“We hear so much and there's so many studies showing that great sleep, quality nutrition, good social interactions, avoiding chronic stress, and on and on and on are important for everything... So we should all be doing those things and especially people who have TBI.”
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4:17
Avoid Chronic Stress
Behaviors
“We hear so much and there's so many studies showing that great sleep, quality nutrition, good social interactions, avoiding chronic stress, and on and on and on are important for everything.”
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4:43
Limit Processed Food
Diet
“Sleep, don't stress too much or too long, good social connection, avoid toxic people, eat good food, not too much processed food... obviously eating high quality food is something that we should be doing.”
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5:18
Hyperbaric Chamber
Tools
“Hyperbaric chamber, there's very interesting data... I think the data on hyperbaric chamber and TBI are very encouraging... You definitely want to work with a physician or somebody who is very skilled, a practitioner who's very skilled in hyperbaric chamber.”
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6:31
EPA
Supplements
“There are now so many data, so much data on the valuable role of these essential EPA fatty acids, thresholds being somewhere between one and two grams per day of the EPA... Once one gets over the one or basically two grams per day of the EPA.”
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9:55
Do Not Pursue More Dopamine When Overstimulated
Behaviors
“The best thing you can do is to try and switch off that system, not through pharmacology, but by not pursuing more dopamine.”
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12:54
Random Intermittent Reward
Behaviors
“I believe that one should try and modulate their own dopamine by not rewarding oneself on a regular basis, but only randomly. Random intermittent reward is truly the best schedule of reward.”
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14:02
Morning Sunlight Viewing
Behaviors
“I would absolutely anchor my physiology with morning sunlight viewing... You should see sunlight every morning if you can. Just because if you miss a day your system will be fine. Just spend twice as long outside the next day.”
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15:21
Evening Low Solar Angle Sunlight Viewing
Behaviors
“Viewing low solar angle sunlight in the morning and in the evening is most effective because of those yellow-blue contrasts.”
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18:34
Use Movement as a Circadian Cue
Behaviors
“The second most powerful stimulus is going to be movement and changes in body temperature.”
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18:34
Use Body Temperature Changes as a Circadian Cue
Behaviors
“The second most powerful stimulus is going to be movement and changes in body temperature. In particular, increases in body temperature tend to make us alert, and decreases in body temperature tend to make us sleepy.”
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19:01
Hot Bath
Behaviors
“So sauna, hot baths to get sleepy, cold showers, ice baths, et cetera, to wake up.”
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19:01
Sauna
Tools
“So sauna, hot baths to get sleepy... Typically if you want to get the benefits of sauna, you want to do it in 80 and 100 degrees Celsius... if you get into a very hot sauna for four, excuse me, 30 minute sessions on one day... the growth hormone released from that type of protocol is a 16x increase in growth hormone.”
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19:25
Use Food Timing as a Circadian Cue
Behaviors
“Light, temperature, exercise, food. When you eat is typically associated with waking.”
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19:35
Use Social Activity as a Circadian Cue
Behaviors
“And then the other one is social activity and rhythms.”
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20:06
Eat a Meal After Wake-Reset Cues
Diet
“So it would be get your sunlight, so go jogging without your sunglasses, drink your coffee, engage with other people and communicate, eat a meal afterwards, or as the case may be before.”
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20:06
Coffee
Diet
“So it would be get your sunlight, so go jogging without your sunglasses, drink your coffee, engage with other people and communicate, eat a meal afterwards.”
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20:43
Combine Circadian Cues After Shift Changes
Behaviors
“When you can't control your schedule, try and combine as many of those cues, again light, temperature, exercise, food, social engagement, into one period of time.”
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23:10
Get Outside for Two Hours Per Day
Behaviors
“There’s a beautiful set of clinical trials now where mainly in kids if kids get outside for two hours a day... they actually can reverse myopia or reduce the incidence of myopia.”
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24:46
Long Distance Viewing Breaks
Behaviors
“The data say to really to try and get at least 10 minutes of long distance viewing so longer than 10 feet away from us for every 30 minutes of close-up viewing.”
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27:13
Fermented Foods
Diet
“It's very clear from Justin and Chris's data that people who are getting four servings a day of these fermented foods whether or not it's kimchi or sauerkraut or kombucha all that stuff actually seems to encourage a healthy gut microbiome.”
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28:17
Approach Goals With Less Excitement
Behaviors
“and then you do the the counterintuitive thing of approaching things with a little less excitement but then you're able to do them more consistently”
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31:07
Deliberate Cyclic Hyperventilation
Behaviors
“People do deliberate cyclic hyperventilation, which as the name suggests, you just breathe really deeply in and really deeply out 25 times... or doing 50 deep inhales and exhales.”
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31:27
Deliberate Cold Exposure
Behaviors
“If you throw yourself into an ice bath or a cold shower, adrenaline... they allow you to spike your adrenaline... for instance, by making the water colder if you want more adrenaline, staying in longer if you want more adrenaline, moving your limbs around in the water will give you more adrenaline because it breaks up that thermal layer, it makes it a lot colder... I think three times a week is fine for the ice bath.”
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36:52
Adrenaline-Spiking Behavior During Stress Taper
Behaviors
“My suggestion is if you're coming off a period of high stress, to do some sort of adrenaline spiking behavior as you taper out of that stressful period, not going strictly to massage vacation and yoga nidra all day long.”
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38:26
Red Light Panel
Tools
“He'd have people look at red light. And at a distance of about two feet in the morning, so this is long wavelength light, and sometimes even just take a flashlight, a torch as they call it in England, and cover it with a red film.”
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40:08
Do Not Place Red Light Directly on Skin
Behaviors
“I actually don't think you want to contact the red lights directly to your skin.”
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40:18
Infrared Sauna
Tools
“I will say if you're into red light infrared sauna, typically those don't get hot enough. Typically if you want to get the benefits of sauna, you want to do it in 80 and 100 degrees Celsius.”
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43:04
Use High-Intensity Tools Less Often for Greater Effect
Behaviors
“For most of these high intensity things the less often you do them the more powerful they are.”
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43:10
Sauna Protocol: 30 Minutes In, 5 Minutes Out, Repeat 4 Times
Behaviors
“If you get into a very hot sauna for four, excuse me, 30 minute sessions on one day. So you go 30 minutes, get out for five minutes. 30 minutes, get out for five minutes... the growth hormone released from that type of protocol is a 16x increase in growth hormone.”