All mentions 126 clips
▶ Essentials: How to Optimize Female Hormone Health for Vitality & Longevity | Dr. Sara Gottfried 17:34 “So I would say sleep, alcohol, high perceived stress, eating the wrong foods, toxic relationships and isolation.” ▷ How Your Immune System Works & How to Improve It | Dr. Max Krummel 49:34 “Because I think all of us are familiar with the fact that if we don't sleep well or enough for a couple of nights, we're much more susceptible to getting sick.” ▷ Your Top Health Questions Answered 38:30 “That also means getting good sleep. That also means exercise.” ▷ Accelerate Learning & Increase Cognitive Capacity | Dr. Tommy Wood 2:07:31 “I do think that people need to get enough sleep” ▷ Essentials: Tools for Hormone Optimization in Males | Dr. Kyle Gillett 2:33 “In puberty, sleep is particularly important, of course.” ▷ Peptides: The Science, Uses & Safety | Dr. Abud Bakri 2:44:01 “Unless someone's, first of all, someone's not having the basics in place, there's no point in putting all these peptides in. Morning sunlight, sleep, darkness at night.” ▷ The Science & Process of Healing from Grief | Huberman Lab Essentials 29:23 “If you are somebody who is heading into grief or is challenged with grief, getting adequate sleep at night and establishing as normal a pattern of cortisol as possible is going to be very important.” ▷ Control Sugar Cravings & Metabolism with Science-Based Tools | Huberman Lab Essentials 29:07 “So we can't overstate the importance of getting regular sufficient amount of high quality sleep at least 80% of the time not just for sake of immune system function for clear thinking etc but also for properly regulating our metabolism including our sugar metabolism.” ▷ How to Better Regulate Your Emotions | Dr. Marc Brackett 1:56:42 “There are these components of our well-being that are correlated and are the same as what we do to regulate our emotions... There's the biology of the sleep, the nutrition, the physical activity.” ▷ Understand & Improve Memory Using Science-Based Tools | Huberman Lab Essentials 14:42 “the ideal protocol would be focus on the thing you're trying to learn very intensely. Still try and get excellent sleep.” ▷ How Women Can Improve Their Fertility & Hormone Health | Dr. Natalie Crawford 1:34:03 “Number one for me is sleep. And I think that this is an important one because it can leverage that inflammatory burden in both ways.” ▷ Avoiding, Treating & Curing Cancer | Dr. Alex Marson 16:27 “The one thing that I'm certain supports the immune system is great sleep, right? We just know this. If we don't sleep well or enough, we get sick.” ▷ Restore Youthfulness & Vitality to the Aging Brain & Body | Dr. Tony Wyss-Coray 1:19:44 “Then he got people thinking about how to improve their sleep. And I and others have spent time on this. I think that's one of the great victories of public health communication around the best science.” ▷ How Dopamine & Serotonin Shape Decisions, Motivation & Learning | Dr. Read Montague 2:05:54 “It's a combination of physiological responses and algorithmic cleaning up. It's a computational device.” ▷ Essentials: Therapy, Treating Trauma & Other Life Challenges | Dr. Paul Conti 30:04 “It's not a light concept to say like, look, are you sleeping enough, right?” ▷ Essentials: Tools to Boost Attention & Memory | Dr. Wendy Suzuki 36:00 “And the third has to be sleep. It is so important for all core cognitive functions, including attention, including creativity, including just good basic brain function.” ▷ Improve Energy & Longevity by Optimizing Mitochondria | Dr. Martin Picard 1:33:24 “Do the other things like sauna and cold as you see appropriate but make darn sure you getting six to eight hours of sleep each night. I've been pretty religious about that for a long time.” ▷ Erasing Fears & Traumas Using Modern Neuroscience | Huberman Lab Essentials 31:24 “There are many things that we all can and should do to support our overall mental and physical health. And these are the foundational elements of quality nutrition, what that means to you, quality sleep on a regular basis, ample sleep on a regular basis.” ▷ How A Doctor Cured His Own Terminal Disease | Dr. David Fajgenbaum 5:40 “I think oftentimes we talk about agency, you know, I can get a good night's sleep or I can exercise and eat well in the sense of wellness.” ▷ How to Overcome Inner Resistance | Steven Pressfield 1:49:21 “that's absolutely going to be in the gym three days a week. That's absolutely going to get my sleep.” ▷ Using Your Nervous System to Enhance Your Immune System | Huberman Lab Essentials 18:16 “Yes, of course, we are all told that we should take a hot shower and go to sleep, you know, and get nine or 10 hours of sleep.” ▷ Transform Your Metabolic Health & Longevity by Knowing Your Unique Biology | Dr. Michael Snyder 23:35 “Turns out most people don't get enough sleep, and so those who slept longer actually had lower glucose.” ▷ How to Set & Achieve Massive Goals | Alex Honnold 43:24 “I try to eat relatively well. I try to sleep enough. I do all the basics for recovery, but no, I basically just survive in between.” ▷ How to Rewire Your Brain & Learn Faster | Dr. Michael Kilgard 44:33 “The other piece that I'm aware of, and tell me if I'm off here, is sleep is required. A lot of the rewiring of neural connections actually occurs during rapid eye movement sleep and deep sleep.” ▷ How to Control Your Cortisol & Overcome Burnout 2:10:36 “For most people, it's going to be six to eight hours. There are you rare ones out there that can get by on four to five hours, but the data really points to the fact that most people should get six to eight hours, maybe nine or maybe more if you're a kid and you're developing or you're combating an illness.” ▷ How Nature & Other Physical Environments Impact Your Focus, Cognition & Health | Dr. Marc Berman 47:30 “They get up, they did their best to get their sleep, they get their morning sunlight, they hydrate, they drink their caffeine, they sit down to their computer and they just can't focus.” ▷ Behaviors That Alter Your Genes to Improve Your Health & Performance | Dr. Melissa Ilardo 52:09 “If there's anything I can do to increase the function of my immune system, including sleep, exercise, sunlight, all those things.” ▷ How to Improve Your Vitality & Heal From Disease | Dr. Mark Hyman 42:40 “you need sleep, you need connection, love, meaning, purpose.” ▷ Transform Your Mental Health With Diet & Lifestyle | Dr. Chris Palmer 19:41 “sleep or lack thereof can impact this” ▷ Supercharge Exercise Performance & Recovery with Cooling | Huberman Lab Essentials 1:03 “So things like getting a good night's sleep. Things like being properly hydrated.” ▷ How to Increase Your Speed, Mobility & Longevity with Plyometrics & Sprinting | Stuart McMillan 2:50:47 “It's thousands of hours of work. It is sleeping really well. It's eating really well. is having a good, proper life.” ▷ Improve Focus with Behavioral Tools & Medication for ADHD | Dr. John Kruse 36:02 “I tell people you need to have the four basics and sleep is far and away the biggest basic particularly for it's it's essential for all of us but it's particularly critical for ADHD.” ▷ How to Control Your Metabolism by Thyroid & Growth Hormone | Huberman Lab Essentials 21:49 “the things that we're supposed to be doing anyway like exercising like trying not to eat too close to bedtime trying to optimize sleep all of these are wonderful tools that we should um be pursuing” ▷ How to Enhance Your Immune System | Dr. Roger Seheult 7:18 “There's very good data, very good research that shows that getting seven, eight hours of sleep a night is going to be very beneficial for your immune system.” ▷ How Foods & Nutrients Control Our Moods | Huberman Lab Essentials 18:58 “You cannot expect to take a compound, regardless of source or potency, and have it completely shift your experience of life without having to continue to engage in the proper behaviors. All the things we know. Proper sleep, exercise, social connection, food, et cetera.” ▷ Tools for Managing Stress & Anxiety | Huberman Lab Essentials 20:41 “When you are no longer able to achieve good sleep, what good sleep means to you... you are now moving from acute stress to chronic stress. You need to be able to turn the stress response off.” ▷ How to Use Exercise to Improve Your Brain’s Health, Longevity & Performance 26:45 “Yes, those studies have also been done, although for practical reasons, they're not as numerous as the studies exploring the relationship between exercise and learning, where the exercise is done before or after the bout of learning.” ▷ How to Learn Faster by Using Failures, Movement & Balance | Huberman Lab Essentials 26:12 “the best thing you should do is get a good night sleep but that's not always possible or use a nsdr non-sleep deep rest protocol” ▷ Understand & Apply the Psychology of Money to Gain Greater Happiness | Morgan Housel 40:46 “You still have to exercise, you still have to get your sleep, you have to avoid certain things.” ▷ How to Improve at Learning Using Neuroscience & AI | Dr. Terry Sejnowski 35:09 “My recollection is that the number one thing is to make sure you get enough sleep at night so you experience enough of these spindles.” ▷ How Your Brain Works & Changes | Huberman Lab Essentials 20:31 “But the actual rewiring occurs during periods of sleep and non-sleep deep rest.” ▷ Peptide & Hormone Therapies for Health, Performance & Longevity | Dr. Craig Koniver 32:13 “It's absolutely not necessary for most people of those ages, provided that they are taking good care to sleep well, eat well, take care.” ▷ How to Improve Memory & Focus Using Science Protocols | Dr. Charan Ranganath 1:01:59 “So for instance, you mentioned sleep. That's a big one.” ▷ How to Heal From Post-Traumatic Stress Disorder (PTSD) | Dr. Victor Carrión 51:46 “And I feel like a good night's sleep allows some recalibration of the tightness of that hinge. Put differently, anytime we don't sleep well or long enough, we're not good psychologically.” ▷ Tools for Nutrition & Fitness | Dr. Layne Norton 1:16:54 “We have way too many people worrying about the minutiae who just don't even exercise on a consistent basis or they don't sleep well on a consistent basis.” ▷ AMA #18: Cold Therapy Advice, Skin Health Tips, Motivation, Learning Strategies & More 44:30 “You want to make sure you get enough sleep at night.” ▷ Supplements for Longevity & Their Efficacy | Dr. Peter Attia 2:24:42 “The things you choose to do and not do are going to have much greater effect on your health span and lifespan, that is the behavioral things, in particular sleep, exercise, nutrition, sunlight, et cetera, than any one supplement that you're going to take.” ▷ How to Improve Skin Health & Appearance 1:54:34 “If you sleep well, so maybe you need six hours, maybe you need seven, maybe you need eight, maybe you need nine, but if you sleep well on a consistent basis, your skin is going to look so much better.” ▷ How to Navigate Menopause & Perimenopause for Maximum Health & Vitality | Dr. Mary Claire Haver 22:42 “It's not a perfect correlation, but the healthier you are, so anti-inflammatory diet, Mediterranean Indian-esque, Allison Diet-esque, you know, nutrition pattern, regular exercise, good sleep habits, you know, all the pillars of health. The healthier you are when you hit perimenopause, the better the course is going to be for you.” ▷ How to Improve Brain Health & Offset Neurodegeneration | Dr. Gary Steinberg 55:34 “So since then, now I try to get seven to eight hours sleep a night. Great. That's clearly the bedrock of health.” ▷ How to Improve Brain Health & Offset Neurodegeneration | Dr. Gary Steinberg 56:55 “And I've run a very busy life and learning to slow down, prioritize sleep, prioritize meditation, non-sleep deep rest is something I've benefited from a lot.” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman at the ICC Sydney Theatre 12:07 “The key thing is to get enough sleep each night. You know, so much so that I think we can safely say that stress is not bad for us, provided you sleep well at night.” ▷ Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation | Dr. Casey Means 2:23:46 “I've actually seen myself very insulin sensitive. My insulin is like 2.5. And if I don't sleep and I am stressed and I have been sitting, my glucose will take way longer to come down.” ▷ Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation | Huberman Lab Guest Series 1:23:59 “it wasn't quantity that was the best predictor. It wasn't shortening of quantity that determined next day increases in anxiety. It was quality. The worse the quality was night-to-night-to-night, the worse their anxiety became.” ▷ Dr. Matt Walker: Using Sleep to Improve Learning, Creativity & Memory | Huberman Lab Guest Series 1:42:35 “And if you limit sleep to, let's say, less than six hours, the data demonstrates that your peak muscle performance is decreased. Your peak vertical jump height decreases. Your time to exhaustion decreases.” ▷ Dr. Matt Walker: The Biology of Sleep & Your Unique Sleep Needs | Huberman Lab Guest Series 14:07 “So sleep for as much as you possibly can sleep. Don't terminate that sleep artificially on the basis of anyone telling you that there is this kind of Da Vinci code magic 90 minutes.” ▷ Dr. Matt Walker: The Biology of Sleep & Your Unique Sleep Needs | Huberman Lab Guest Series 1:51:47 “The first principle quality measure of sleep is continuity, so meaning, was your sleep nice and continuous and you didn't wake up many times?” ▷ How to Enhance Focus and Improve Productivity | Dr. Cal Newport 1:36:42 “We've come to understand that sleep is essential for mental health, physical health, and learning, cognitive performance, physical performance.” ▷ AMA #16: Sleep, Vertigo, TBI, OCD, Tips for Travelers, Gut-Brain Axis & More 23:52 “Very, very important in the weeks and months after traumatic brain injury to get adequate sleep for that reason.” ▷ How to Optimize Cognitive Function & Brain Health | Dr. Mark D'Esposito 1:18:19 “I would say sleep is the bedrock. It's the foundation of mental health, physical health, and performance. I mean, without that, pharmacology might bridge you for an afternoon, but you're going to pay the piper somehow.” ▷ How to Improve Oral Health & Its Critical Role in Brain & Body Health 1:37:24 “Getting at least six to eight hours of quality sleep per night, which supports the health of the gut microbiome and oral microbiome, and thereby indirectly supports the health of the entire brain and body.” ▷ How to Prevent & Treat Colds & Flu 1:01:16 “Things like getting enough quality sleep each night. We know, for instance, that if you're sleep-deprived, so especially if you stay up all night, but certainly even if you only get 50% or 75% of your sleep requirement, that your innate immune system is going to suffer.” ▷ How to Build Immense Inner Strength | David Goggins 1:24:00 “ice baths saunas sleep nutrition all this shit so fucking important dude” ▷ How Sugar & Processed Foods Impact Your Health | Dr. Robert Lustig 1:53:39 “How about improving sleep? Is there any evidence that chronic slight sleep deprivation can increase inflammation? Well, what it will do is increase cortisol and chronically increased cortisol will definitely lead to increased inflammation.” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Chicago, IL 52:43 “the importance of not just the importance of sleep and nutrition and avoiding social isolation” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Toronto, ON 10:37 “But of course, it all starts with a good night's sleep, right? It's going to make you far less reactive.” ▷ Female Hormone Health, Fertility & Vitality | Dr. Natalie Crawford 2:22:45 “Sleep is probably the number one thing that people don't do that does impact their reproductive hormone system and therefore can impact egg and sperm quality because sleep is when you have cellular repair and when you can drop your inflammation levels.” ▷ Improving Male Sexual Health, Function & Fertility | Dr. Michael Eisenberg 1:04:27 “So the ideal, I think, as you pointed out, is seven to nine hours. And for men that are not getting that, semen quality tends to be lower. And then for men getting too much, we also see a decline.” ▷ AMA #12: Thoughts on Longevity Supplements (Resveratrol, NR, NMN, Etc.) & How to Improve Memory 24:01 “Perhaps the most fundamental and important of which is to get sufficient amounts of quality sleep each night. We know that not doing that can indeed reduce your lifespan.” ▷ Mental Health Toolkit: Tools to Bolster Your Mood & Mental Health 13:55 “it's safe to say that most people need between six to eight hours of sleep per night... You're just going to have to experiment and figure out what's best for you.” ▷ How to Understand Emotions | Dr. Lisa Feldman Barrett 2:25:39 “I think everything to me at least starts with a good night's sleep on a consistent basis... if there's only one thing that you could pick, I would say get a good night's sleep on a regular basis.” ▷ How to Increase Your Willpower & Tenacity | Huberman Lab Podcast 22:56 “when we are well rested, for instance, when we've been getting great sleep of sufficient duration, the previous night and the night before that, our level of tenacity and willpower... is much higher. Conversely, when we are not getting enough quality sleep on a regular basis, our ability to call on tenacity and willpower is diminished.” ▷ Dr. Paul Conti: Tools and Protocols for Mental Health | Huberman Lab Guest Series 9:30 “We have to get sleep.” ▷ Efforts & Challenges in Promoting Public Health | Dr. Vivek Murthy 1:30:25 “Whether or not we sleep matters for our health.” ▷ Journal Club with Dr. Peter Attia | Metformin for Longevity & The Power of Belief Effects 24:53 “Sleep deprivation has a profound impact on insulin resistance. I think we probably talked about this previously, but if you, you know, some very elegant mechanistic studies where you sleep deprive people, you know, you let them only sleep for four hours for a week, you'll reduce their glucose disposal by about half.” ▷ Journal Club with Dr. Peter Attia | Metformin for Longevity & The Power of Belief Effects 1:24:17 “I think you can be in a reasonable energy balance and buffer glucose with good sleep hygiene, lots of exercise, and just thoughtful eating without having to go into a calorie deficit.” ▷ Improving Sexual & Urological Health in Males and Females | Dr. Rena Malik 2:48:09 “getting good sleep, as you know, it boosts testosterone.” ▷ Ketamine: Benefits and Risks for Depression, PTSD & Neuroplasticity | Huberman Lab Podcast 1:15:21 “We know that viewing morning sunlight, getting regular and sufficient amounts of quality sleep, proper nutrition, proper social engagement, there is now a plethora of quality research pointing to the fact that those are true antidepressive behaviors.” ▷ Harnessing Passion, Drive & Persistence for Lifelong Success | Tony Hawk 1:02:36 “Yeah, I was very disciplined in my diet, in my schedule, in my sleep.” ▷ How to Enhance Performance & Learning by Applying a Growth Mindset 37:35 “I do encourage people to get enough sleep... We want to feel motivated. So fortunately, we try and get good sleep, which is essential. That really helps for daytime mood focus and alertness and thereby motivation.” ▷ Neuralink & Technologies to Enhance Human Brains | Dr. Matthew MacDougall 17:44 “It must have been based on what you just said that my forebrain was essentially going offline or offline from the sleep deprivation, right? ... it's clear that sleep deprivation has broad effects all over the brain.” ▷ Control Stress for Healthy Eating, Metabolism & Aging | Dr. Elissa Epel 8:55 “And when I do, I have tools related to breath work, running, exercise, sleep, non-sleep, deep rest. I'm a huge fan of all these sorts of things.” ▷ Leverage Dopamine to Overcome Procrastination & Optimize Effort 55:17 “Those are going to be getting sufficient amounts of quality sleep each night... Getting sufficient sleep each night literally restores your dopamine reserves.” ▷ Improve Vitality, Emotional & Physical Health & Lifespan | Dr. Peter Attia 1:20:19 “And sleep is an important piece. So get the sleep right. Get the exercise right.” ▷ AMA #4: Maintain Motivation, Improve REM Sleep, Set Goals, Manage Anxiety & More 7:38 “Well, first of all, quality sleep. So when I say quality, I mean where you're getting enough slow wave sleep and rapid eye movement sleep. So for some people, six hours, for some people, eight hours.” ▷ Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals | Huberman Lab 2:31:26 “if your sleep is getting compromised then we're going to start going into and making sure we're improving our sleep” ▷ Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina Poe 9:52 “So a perfect night's sleep is seven and a half, eight hours.” ▷ How to Stop Headaches Using Science-Based Approaches 59:09 “regular sufficient amounts of deep sleep each night are going to be important for all aspects of mental health, physical health, and performance, and have been shown over and over again to reduce the frequency of headache and to reduce the time to repair after traumatic brain injury” ▷ How to Optimize Female Hormone Health for Vitality & Longevity | Dr. Sara Gottfried 1:30:54 “I would say a few things. I'll just headline them... Number one, sleep.” ▷ How to Optimize Fertility in Males & Females 2:29:21 “Everybody should be getting approximately six to eight hours of sleep every night. That should be quality sleep.” ▷ Developing a Rational Approach to Supplementation for Health & Performance | Huberman Lab Podcast 1:13:10 “First of all, the best way to augment growth hormone is to get quality sleep, especially the sleep that occurs in the first three or four hours of the night is when growth hormone is released.” ▷ How to Become Resilient, Forge Your Identity & Lead Others | Jocko Willink 1:24:42 “For sure one way to restore levels of motivation drive enthusiasm and to some degree confidence that things could be different is through deep rest things like sleep... the world is falling apart you go to sleep wake up okay i might be able to manage this kind of mindset.” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in New York, NY 17:36 “"So great sleep is great for everything... And so things like getting great sleep, keeping your microbiome healthy, getting enough sunlight, et cetera, they provide a kind of buoyancy to all the organs and systems of your body."” ▷ Tools for Hormone Optimization in Males | Dr. Kyle Gillett 22:43 “In puberty, sleep is particularly important, of course... trying to get enough quality sleep, at least 80% of the nights of your life.” ▷ AMA #2: Improve Sleep, Reduce Sugar Cravings, Optimal Protein Intake, Stretching Frequency & More 27:00 “So if I were to throw out a number, I would say for most people, that is for 95% of people out there, getting at least six hours of sleep per night, at least, and ideally more like seven or eight is going to be the goal.” ▷ Using Caffeine to Optimize Mental & Physical Performance 1:28:21 “I think a good goal is to get enough quality sleep, sleep of sufficient duration, 80% of the nights of your life.” ▷ Diet & Nutrition for Mental Health | Dr. Chris Palmer 2:58:12 “I would much rather see people with type 2 diabetes control their diabetes through diet and lifestyle and that might be a ketogenic diet or a low-carb diet or exercise or good sleep or all of the other things, all of it.” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Los Angeles, CA 4:25 “Then, of course, sleep and nutrition are prerequisite, again, for all mental health, physical health performance. You simply can't neglect those.” ▷ AMA #1: Leveraging Ultradian Cycles, How to Protect Your Brain, Seed Oils Examined and More 17:19 “If you're going to force yourself to wake up earlier on a consistent basis, you probably should be trying to get to sleep a little bit earlier as well, because it's not just the quality, but the duration of quality sleep that really matters for learning.” ▷ Psychedelics & Neurostimulation for Brain Rewiring | Dr. Nolan Williams 2:21:20 “The foundation of mental health physical health and high performance if that's your thing being a functional human being is to try and get enough quality deep sleep at least 80 of the nights of your life if you can that's that's something to focus on.” ▷ The Effects of Cannabis (Marijuana) on the Brain & Body 2:33:48 “But all the things that standardize and kind of promote health, adequate sleep, good social connection, regular cardiovascular and weight training exercise, healthy nutrition, what that represents to you, healthy metabolic function and weight, et cetera, those are all going to facilitate some recovery.” ▷ Focus Toolkit: Tools to Improve Your Focus & Concentration 16:06 “One of the most important things to build and maintain your focus and concentration is to optimize your sleeping behavior. That is to get enough quality sleep for the rest of your life.” ▷ LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Portland, OR 4:17 “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.” ▷ The Science & Treatment of Bipolar Disorder 1:52:33 “Of course, of course, of course, getting better sleep, getting adequate exercise, getting proper nutrition, having quality, healthy social interactions, even getting regular sunlight in the day and avoiding bright light at night, all of those things are going to braid together to support the nervous system and the psyche of somebody with bipolar disorder.” ▷ Therapy, Treating Trauma & Other Life Challenges | Dr. Paul Conti 2:15:14 “I'll probably go into the grave telling people to get sunlight in their eyes when they can and to try and get proper sleep.” ▷ The Science & Process of Healing From Grief 1:43:37 “Nonetheless, human beings are diurnal. We were really designed to be awake mostly in the day and asleep at night.” ▷ Boost Attention & Memory with Science-Based Tools | Dr. Wendy Suzuki 1:40:00 “"And the third has to be sleep. So sleep is you can't, it's out of the three, it is the most physiological... But it is so important for, all core cognitive functions, including attention, including creativity, including just, you know, just good, good basic brain, brain function."” ▷ Understand & Improve Memory Using Science-Based Tools 1:01:06 “It is still true that the strengthening of connections in the brain, the literal neuroplasticity, the changing of the circuits occurs during deep sleep and non-sleep, deep rest.” ▷ Controlling Sugar Cravings & Metabolism with Science-Based Tools | Huberman Lab Podcast #64 1:56:11 “We can't overstate the importance of getting regular, sufficient amount of high quality sleep at least 80% of the time, not just for sake of immune system function, for clear thinking, et cetera, but also for properly regulating our metabolism, including our sugar metabolism.” ▷ How to Enhance Your Gut Microbiome for Brain & Overall Health 1:23:02 “So this is going to be getting deep sleep of sufficient duration, 80 plus percent of the time. I mean, if you could get a hundred percent, that'd be great, but very few people accomplish that.” ▷ The Science of Making & Breaking Habits 1:29:16 “So things like stress reduction, things like getting good sleep, things like quality nutrition, things like having positive routines arranged throughout your day, all of those, of course, will support you in trying to break particular habits.” ▷ Erasing Fears & Traumas Based on the Modern Neuroscience of Fear 2:00:22 “If you're sleeping regularly and for sufficient duration, all of the systems of your fear circuitry are going to function better,” ▷ Using Your Nervous System to Enhance Your Immune System 8:46 “So the first of course is the foundation of all mental and physical health, which is to get adequate sleep, meaning enough sleep, whatever it is for you that you require to get deep sleep.” ▷ Understanding & Conquering Depression 56:25 “I'm not just going to tell you to get sunlight in your eyes and to get a good night's sleep, although I think everybody should do that on a regular basis, ideally every day. They will help your sleep. They will help you alleviate stress.” ▷ How to Build Endurance in Your Brain & Body 1:45:58 “You want to work on sleep and maximizing sleep for recovery, nutrition, of course, as well.” ▷ How to Lose Fat with Science-Based Tools 14:36 “Get your sleep right.” ▷ Supercharge Exercise Performance & Recovery with Cooling 9:01 “So things like getting a good night's sleep, things like being properly hydrated, things like being well-nourished.” ▷ How to Control Your Metabolism by Thyroid & Growth Hormone 1:25:26 “Trying to optimize sleep, all of these are wonderful tools that we should be pursuing and perhaps using.” ▷ The Science of How to Optimize Testosterone & Estrogen 46:54 “and it's well-established that going into deep sleep and getting the proper patterns of slow-wave sleep and REM sleep are important for hormone optimization.” ▷ The Science of Emotions & Relationships 1:08:03 “by getting regular quality sleep of sufficient duration. Sufficient duration is going to vary from person to person.” ▷ How Foods and Nutrients Control Our Moods 1:06:38 “You cannot expect to take a compound, regardless of source or potency, and have it completely shift your experience of life without having to continue to engage in the proper behaviors, all the things we know, proper sleep, exercise, social connection, food, et cetera.” ▷ Tools for Managing Stress & Anxiety 53:31 “When you are no longer able to achieve good sleep, what good sleep means to you, and please see the episodes on sleep if you want more about tools to sleep, when you are no longer able to achieve good sleep, you are now moving from acute stress to chronic stress.” ▷ Control Pain & Heal Faster with Your Brain 42:41 “You really should follow some of the protocols that I've suggested in your physician's protocols in order to try and get regular longer sleep of seven, eight hours.” ▷ Learn Faster Using Failures, Movement & Balance 1:03:34 “The best thing you should do is get a good night's sleep, but that's not always possible, or use a NSDR, non-sleep deep rest protocol.” ▷ How to Defeat Jet Lag, Shift Work & Sleeplessness 1:28:26 “Prioritize the duration of sleep for adolescents and teens.” ▷ How Your Brain Works & Changes 48:25 “So sleep is key. Also key are periods of non-sleep deep rest, where we're turning off our analysis of duration, path, and outcome, in particular for the thing that we were just trying to learn.”