The Megyn Kelly Show: Andrew Huberman on Practical Wellness Tips, the Danger of "If Only" Thinking, and "Protocols" For Life

26:39Andrew Huberman:Look, even better would be if you can get some exercise in the first hours of the day, because, you know, everyone's so afraid of cortisol, but everyone's told to exercise a moderate to high intensity exercise session, cardiovascular training or resistance training will triple your cortisol level, but transiently, that's a great thing early in the day. And it sets you up for great sleep at night. If you have to exercise later in the day, that's fine. And we can talk about that. But in that case, you'd want to, one of the things that really leads to better sleep, as long as we're here, we might as well just kind of throw in a few things that lead to better sleep.

27:11Andrew Huberman:If you're having a hard time calming your system down at the end of the day, two things really help. One, you need to lower your core body temperature. That's actually how you fall asleep. The one excellent way to do that is to take a hot shower or bath. You say, wait, I'm heating up my skin. How is that going to make me cooler? Well, your brain has a little thermostat region called the medial preoptic nucleus. And And when, just like a thermostat, when the surface of the skin heats up, the brain says, oh, we need to lower a core body temperature and your body temperature starts falling when you get out of that shower or bath.

27:42Andrew Huberman:If you don't have access to a shower or bath, even a warm compress to the face will accomplish this. Very easy, essentially costs nothing and it will facilitate the transition to sleep. The other thing that is... And this is probably a bigger thing, but I'll let you finish your point, but can you, after this, talk about staying asleep? Yes. Yeah. So one of the key things to falling asleep and to stress mitigation, you'll notice I'm trying to fire hose tools at people that they can use anytime. Yes, we want them. These are all and I'll just point out, like I didn't discover these tools. I've published on some of them as tools in my laboratory.

28:19Andrew Huberman:But I want to really point out something important in the backdrop here is these mechanisms are hardwired into all of us. We're born with them. We're going to die with them. So there's no real learning except how to activate these circuits. Hence a user manual for the brain and body, right? An operating manual. So the idea here is you have these cells in your eye. They're called melanopsin intrinsically photosensitive retinal ganglion cells. That's just nerd speak for the cells in your eye that actually know that morning sunlight is hitting them. It's different than other forms of light. Your phone won't do it.

28:56Andrew Huberman:A computer won't do it. an indoor light unless it's a 10 000 lux artificial light we'll talk about that in a minute won't accomplish this you we have these cells for for the very purpose of waking us up in the morning for telling the brain and body it's morning that circuit gets activated boom you just go into your day you don't have to think about it anymore there's another feature to the way that we are hardwired which is we have a little collection of neurons in our brain that communicate with our body in the following way. When you are feeling too alert, could be stress, could be panic, could be public speaking, could be a hard conversation, could be anticipation of a medical outcome, or you're having trouble falling asleep or getting back to sleep.

29:39Andrew Huberman:What you need to do is do a long, deliberate exhale.

29:47Andrew Huberman:Just like that. If you want to make it even more effective, you do two inhales through your nose to maximally inflate your lungs, and then you exhale. What am I talking about here? This is not breath work. This is a collection of specific neurons that were discovered by my friend and colleague, Jack Feldman at UCLA, that lead to a slowing of heart rate in a good way. Everyone's heard of the vagus nerve now. It's this nerves in the body, collect sensory information from the body, telling the brain what's going on in the body. We're not even thinking about it. But there's another part of the vagus nerve, which goes from brain to the sinoatrial node of the heart.

30:23Andrew Huberman:And it controls something called respiratory sinus arrhythmia, which sounds bad. People hear arrhythmia and that sounds bad. But when you do a deliberate exhale, your heart rate slows down. So if you want to calm down really fast, the fastest way to do that is not self-talk. It's not meditation because you don't have time to run off and meditate. It's not a drink. Even that will take longer. We can talk about alcohol later. It is to do a deliberate exhale. You're too amped up. You want to calm down. Long, deliberate exhale. There's a specific pathway that slows the heart rate down. These days in the fitness circles, you're hearing more about heart rate variability, a stress monitor, like a whoop band or anything that measures HRV.

31:10Andrew Huberman:It's measuring how often your brain sends this break signal to your heart rate. That's what HRV is. In fact, if you do a few deliberate exhales during the day, just a few times, you're walking out of the restroom, going back to work, you're sitting down to your desk, whatever, you're driving, you're picking up the kids, you do one long deliberate exhale, your HRV gets higher at night in sleep, which is great for you. And during the day, you want high HRV. It shows that your nervous system can calm your heart rate down, slow it down. And this is a well, you know, I could get into the mechanism, the diaphragm, you know, moves up, the heart gets a little smaller, blood moves faster, the brain says, uh-oh, blood's moving faster through that smaller volume of the heart, slow heart rate down.

31:55Andrew Huberman:When we inhale, heart rate speeds up and everyone's told, oh, you're stressed, take a deep breath. That increases your heart rate. So, you know, circa 2019, 2020, I'm thinking myself, everyone's stressed. Everyone's saying, take a deep breath. That's not going to work. That's going to send you in the opposite direction. Okay. Humans inhale actively and passively exhale. We do this all day long. We let the air fall out. When we actively exhale, it activates this circuit that's just sitting there waiting for you to calm yourself down and you actively exhale. The reason exercise increases HRV has a lot to do with how much exhaling you do during exercise.

32:37Andrew Huberman:So in that last hour of the day, here's what I'd love for people to do. I understand people watch Netflix. They're listening to podcasts. They're watching TV. They want to know the verdict on this new case. I get it. I totally get it. I'm human too. Just do this for me. Try and make the first hour of your day as bright as possible that day. If all you can do is flip on all the lights in your house first thing in the morning, that's it. Can't get outside. It's too cold. You don't want to do it. Fine. Just make it bright. Make as bright as you can. Even better for people in the Northeast would be to get, and I don't have any relationship to the companies that sell these, but for about a hundred dollars, you can get a 10 ,000 lux artificial light.

33:11Andrew Huberman:Looks like a TV screen. You put it in the kitchen or the bathroom. You flip it on, go about your morning. You don't have to stare at it or you get outside, get some light in your eyes, do that. And if you can, we can talk about exercise in the early part of the day. Great. First three hours or so. And And then in the last hour of your day, think, I'm going to try and heat up the surface of my body to cool down internally so I can fall asleep better. So hot compress to the face for 10 seconds, maybe a hot shower, hot bath, okay? If you have time, dim the lights. If you can't dim the lights, try and not use overhead lights because the eyes, the cells in the eyes that carry this information about waking up to the brain, they view the upper visual field.

33:54Andrew Huberman:That's how they're placed so they can see the sky. So do like the Scandinavians and use desk lamps or a floor lamp. Okay. Dim those lights, dim your screen. And if you're still feeling too ramped up and you can't sleep, do some long exhales, just a few long exhales. This whole thing will have an outsized positive effect on people's sleep, daytime mood focus and alertness. And there's a beautiful study out of the UK Biobank of more than 80 ,000 subjects, which shows that even if people just make their nights darker, for instance, maybe an eye mask while you sleep, don't have an eye mask, grab a soft t-shirt, throw it over your eyes.

34:32Andrew Huberman:And when you go to sleep, even just making your sleep environment darker has a significant positive effect on reducing symptoms of depression, OCD, mania, dementia, and on and on. Better to make mornings bright and dark nights. But if you look at the way humans have been trending for the last few years, We have days that are too dim and nights that are too bright. And if you think, well, no, actually my work environment's pretty bright. Just putting people near a window or having people look out a window a few times during the daytime has significant improvements on metabolic health, longevity, mood.

35:14Andrew Huberman:It's not that we should be living out of doors. No one's going to do that, right? People want, we've evolved all these ways to live indoors and they're great, frankly, but brighter mornings, darker nights, even in these subtle ways will help tremendously. Now, there are some people for whom all of that, they'll do all of that and they'll say, I still wake up at two or three in the morning and I can't get back to sleep. And for that, I'm going to offer you a really weird trick. But the reason I'm willing to do this, even as a scientist is A, there's a scientific basis for it and B, it works. And it's the following.

35:48Andrew Huberman:we know this one, this is a wild trick, but this will get you back to sleep. It's why I know it's really wild. Well, three, I saw you do it. I have tried it a few times. It looks crazy, but you'll think you'll thank me later, folks. I promise. And also what's fun about these things is like, these were, these are in you, right? This isn't something you have to go purchase, right? Um, you know, I I'll be happy if people purchase the book, but frankly, the reason I go on podcasts like this is all the time and is because I just want people to have these tools. I mean, I wish I had known as a kid, as an adult, I can calm myself down fast for a tense moment, just doing a deliberate exhale or even better, a double inhale, long exhale.

36:31Andrew Huberman:I can get better sleep because I had sleep issues starting basically in high school and college. I would wake, I'd fall asleep and I'd wake up in the middle of the night. I mean, when we're sleeping well, life is so much better. Getting over traumas, recovery from addiction, dealing with difficult circumstances, but also our ability to do all the things that we know we're supposed to do, like exercise and earn a living and do all the things that we're striving, all our strivings get so much easier. So these are the tools I wish I had had, but they weren't out there. So the thing that you can do to fall back asleep, I'll just give you the science very briefly first.

37:08Andrew Huberman:anyone that's ever had a kid or held a kid knows that if you rock the kid back and forth and you walk they fall asleep turns out there's a scientific study of the exact rate of rocking and walking that's ideal for putting babies to sleep turns out in adults believe it or not scientists are so weird they did a study using a slow rocking bed and it puts people to sleep okay i want one i know i'm like i want one too um but for most people it's not practical And then there was this woman who actually was in, she wasn't at Stanford, but Francine Shapiro, who developed this thing called EMDR, which is a trauma treatment where people recount a story while moving their eyes from side to side.

37:50Andrew Huberman:Sounded pretty wacky. People made up silly theories that, oh, that's mimicking rapid eye movement sleep. No, nothing of the sort. Turns out, based on now three or four really solid publications, that when the eyes are moving from side to side, for whatever reason, it quiets the activity of this brain region called the amygdala, which is involved in stress, threat detection, and fear, as it's commonly referred to, the fear center. The critical thing for falling asleep is that you be not stressed, but also that you forget about your body position. So it turns out that this rocking motion or the movement of the eyes both suppresses areas of the brain that are involved in threat detection and anxiety and stress, but they also help you forget what's called proprioception, your knowledge of where your limbs are.

38:41Andrew Huberman:And that is a requirement for falling asleep. So there are two things that have happened in the following year. First of all, a group of brilliant scientists at MIT came up with a sleep mask that they're developing now. I have no relationship to this company, but I've tried this mask that creates a very specific eye movement pattern by low level electrical stimulation that causes you to fall asleep. And I've done it. You fall asleep almost immediately. But the eye movement pattern is something that you can create yourself. So you close your eyes. You're in bed. You're wide awake. This happened to me last night.

39:14Andrew Huberman:I woke up, went to sleep around 10 o 'clock, woke up at 3.30. Boom. Wide awake. I was having some intense dream about some meaningless thing, like so many dreams. And I thought, oh, I'm wide awake. What do I do? Keep my eyes closed. So under the eyelids, you move your eyes slowly to the left, then to the right, then up, then down. Try and move them counterclockwise, clockwise. I know it sounds crazy. Still with eyes closed. Kind of point them towards your nose. It's not really crossing your eyes. And then you do a long exhale. scale. When people do this, the typical reaction I get because people write to me is, next thing I know, it was morning.

39:58Andrew Huberman:I know that sounds wild. And listen, I wouldn't put this out into the world at this scale if I wasn't confident that doing that one to three times for most people is sufficient for them to get back to sleep. Now, if you're intensely ruminating on something really troubling, you're going to need to do something else. But very, very often that will do the trick. And these eye masks that are now being developed are just trying to recapitulate that eye movement pattern. That's crazy. All I can think of is the movie, The Jerk, you know, where he puts the sunglasses on or the eyeglasses and they've got something.

40:31And next thing you know, everybody who tries them is cross-eyed. I hope the masks don't have any weird side effects. That's not going to do this.

40:36Andrew Huberman:But look, what I just described is entirely safe. Why does it shut down your proprioception, your knowledge of body position? I can't help myself but tell people why. The mechanism is important here because otherwise it becomes a hack, right? And a hack is something that's designed to overcome a problem. Like if these glasses break and I put a paperclip in the corner to fix them, that's a hack. It's not what the paperclip was designed for. It's not a really good solution. It's a temporary solution. The reason this is not a hack, this is grounded in your physiology. your eyes have many connections to the brain.

41:12Andrew Huberman:Some are designed to tell your brain when it's daytime. Others are designed to let you see colors and shapes and movement of objects like cars. But there's another circuit that goes from your eyes to deep brain structures that then connects to what's called your mini brain, a little brain in the back of your brain, literally. It looks like another brain called the cerebellum. Most people think of the cerebellum as a balance structure. It's critical for balance. It's also critical for learning. But the cerebellum is also critical for taking your eye movements, understanding where your eyes are, and adjusting your body position accordingly.

41:50Andrew Huberman:When you walk through any environment, office, outdoors, whatever, you don't experience the world as blurry. But if I took a picture on my phone and moved my phone, it would be blurry. How is that? The cerebellum takes your eye position and sends the eyes a message to offset any slip in the visual world. So you see the world as stable as you move your head around. Amazing. When you move your eyes the way I described under the eyelids, it confuses the cerebellum. There's a map of your body in the cerebellum and the cerebellum doesn't know how to deal with these weird eye movements of side to side, round and up and down.

42:27Andrew Huberman:And all of a sudden that proprioceptive mechanism is shut down. And that's the second step in being able to fall asleep. So this is a, so lowering your core body temperature, keeping the room cool helps too. Some long exhale breathing before sleep. If you wake up in the middle of the night, keep the room dark. Yes. Get up and use the restroom if you need to. I highly recommend you not look at your phone if you can avoid it, but when you're ready to go back to sleep, do these eye movements. You will find almost certainly that you'll fall back asleep much more easily. And I get thousands of notes every day.

43:02Let me hit you with a couple of quick ones, couple of quick ones. When you say double inhale, can you show us what that is? Is that regular inhales or is something else?

43:13Andrew Huberman:The two inhales through the nose, the second inhale will be shorter because your lungs are already mostly full. And then the exhale through the mouth. This is the fastest way to bring your heart rate down and de-stress in real time. Okay. So unless you're underwater, I can't see a circumstance where you couldn't do this. So you do it the following way.

43:36Andrew Huberman:Until lungs are empty. So it was a long inhale, filling your lungs, then one extra. When you don't think you have extra room, you do one extra. And then a slow exhale through the mouth. Inhale through the nose, exhale through the mouth. That's right. The reason for that second inhale is important your lungs are not just two big bags of air they have hundreds of millions of little sacks that actually fill with air and those little sacks are are kind of moist in the in the middle and like if you're ever trying to blow up a balloon at a kid's party sometimes it's easy to blow up the balloon but if they're those little water balloons sometimes what you find is you know if you want to put air into a water balloon so you can tie it right because you filled it too much You have to get sometimes two pushes, two exhales, right?

44:22Andrew Huberman:So in order to maximally inflate those little sacs, you get that big first inhale, and that'll inflate most of them. But then there are a bunch of them that are collapsed and kind of sticking together from surface tension. You do that second inhale, they open up. They don't burst, but they open up. Great. Now you can offload more air on the exhale. And there's a story here also about oxygen coming in and you're offloading carbon dioxide. a lot of our stress is about too much carbon dioxide in the blood. You know, the brain has a set of neurons. Again, this neuroscience thing is incredible, right?

44:57Andrew Huberman:It's like you have a set of neurons that don't tell you when to breathe because you need more oxygen. They tell you when to breathe when carbon dioxide gets too high. Many people have what's called sleep apnea. They're not getting enough oxygen during sleep or they have daytime apnea. And so they're not getting enough oxygen and there's carbon dioxide levels are too high. There are three reasons why you want to offload carbon dioxide. You need it, but you don't want too much of it building up in your system. First of all, sleep apnea, snoring, et cetera, severe cardiovascular and basically brain health issues come from that.

45:35Andrew Huberman:Get your snoring fixed. Get that deviated septum fixed. get the CPAP if you have to. I had friends who had their uvulas cut out and it stopped their snoring. Oh my goodness. They said it was very painful. I don't know how that works. If that's what it takes, provided it's done by a good surgeon, do that. For some people that are overweight or even the guys who like to lift weights and they have these giant necks, that's actually can create sleep apnea. You don't want to be overly muscled or too much body, but you Not overly anything really. But apnea is bad because of the buildup of carbon dioxide in sleep.

46:11Andrew Huberman:It won't cause dementia, but it certainly predisposes you to it and to heart attack and so forth. But a lot of people during the daytime, they're walking around mouth breathing. As much as you can, only breathe through your mouth when eating or speaking. Now, if you're exercising hard, great to breathe through your mouth. That's fine. But do you like the mouth tape that people are using? I don't because I have this mustache beard thing and it never stays on. Oh, yeah. So what I do is when I do my low-level cardiovascular exercise, like walking, unless I'm on a call, or if I'm doing an easy cardiovascular exercise, I restrict myself to nasal breathing.

46:48Andrew Huberman:It actually sets you up to be a nasal breather in sleep. You kind of start defaulting to nasal breathing. But if I'm running harder or exercising harder, I definitely breathe through my mouth. the the the carbon dioxide thing is real in the sense that when you're stressed there's a buildup of carbon dioxide which is that's what stimulates the gas reflex that's what makes you feel anxious and you can't shut your thoughts down if you've ever been swimming and you know when kids can be so cruel right you're swimming i grew up with a pack of wild heathens and they were just so they were good kids but you know occasionally you'd be swimming learned about some of them exactly and And you try and come up out of the water.

47:27It's called protocols by Dr. Andrew Huberman. You can pre-order yours now. Go ahead. Thank you.

47:31Andrew Huberman:Yeah, you know, you're coming up out of the water and that mean kid holds your head right as you're trying to come up. Listen, you had enough air a moment before that, but that split second is terrifying because your brain knows it needs oxygen. So you have a gas reflex that's looking for oxygen. There's an oxygen hunger, a breath hunger. When you do this double inhale, long exhale, you reset the carbon dioxide oxygen ratios and it's a wonderful state to be in because you're alert but calm. So let's say you're studying. So it's maybe a good thing to do at any point during the day, like while you're just sitting there, you're listening to this program, you could be doing a few of them.

48:08Andrew Huberman:Just a couple, you know, one even just deliberate long exhale or the double inhale through the nose, exhale through the mouth. The beauty of this, again, is your HRV increases. You become more of a nasal breather in sleep. Your sleep is deeper. You have less apnea. You'll kind of notice that today, a lot of the things we move from cortisol to light to breathing, a lot of these things are about being alert when you want to be alert, but not too alert, and being asleep when you want to be asleep. In fact, I would argue that as a human, if you can master the ability to be alert but calm by using these tools, long exhales if you need them, bright light to be more alert, if you can learn to turn your brain off and go to sleep, you're going to be a very effective professional, parent, partner, friend, and your relationship to yourself gets way better because so many of the woes of the world have to do with an inability to self-regulate in order to get sleep.

49:05Andrew Huberman:Then self-regulation becomes even harder. Or I'm a big caffeine drinker. Let me just continue my couple questions on this because number of hours people obsess, seven or eight, a lot of people can't get that. What's the bare minimum per night? Like people really should be striving for. Okay. So new parents, caretakers, and people who are in very stressful times in their life, I will tell you this, I'm not recommending it, but if you can get that first four hours of sleep, that's you, ideally you'd get more, but you will get some growth hormone release, some bodily repair. You can carry on for better, worse for quite a long while with four to five hours, but you're not setting yourself up for health in the long run.

49:48Andrew Huberman:But I say this because I want to be sensitive to the fact that some people are taking care of a sick relative. Some people are in a very stressful life situation where they're raising young kids. You will survive. I know. And then you're like, you're going to get dementia. You'll survive. Right? It's like survive. You're going to survive. Unfortunate. You'll survive. Once the kids are sleeping better, you'll sleep better. Like you will survive. You can you'll be OK. You don't want to do this for decades on end or even for, you know, five years on end. But you will be OK. For most people, they need somewhere between seven and eight.

50:21Andrew Huberman:I feel pretty darn good at six. Developing kids probably need eight or nine. When you're battling an illness, nine or 10 is not abnormal and is healthy. But if you only need six hours and you feel great on six, God bless you. Keep going with six. Do not stress that you need to get more sleep than you need. One thing that's critical, however, is if you are having trouble with sleep and you're napping in the daytime, you need to stop napping. When you get sleepy because of the buildup of a molecule called adenosine, and when you nap, you shave off some of that adenosine from your brain and body, which is good.

50:59Andrew Huberman:You come out more alert. But at night, you want to create the real fatigue at the end of your day so that you're tired. That's why exercise is great. That's why napping in the daytime is bad for people who have trouble sleeping. I have a whole section in the book, believe it or not, on napping. At one point I thought to myself, I'm teaching people how to nap. This is crazy. But if you need a nap, 20 minutes should really be the limit so that you don't cause sleep inertia, which is the tiredness coming out of the nap, but also that you're not eroding your nighttime sleep. There's also, and I put some reference to this in the book, even just sitting down and quietly doing a few exhales and just closing your eyes, not looking at your phone for, believe it or not, Megan, 60 seconds, three minutes, you'll come out of that feeling some renewed vigor.

51:51Andrew Huberman:The problem is nowadays, I'm a big consumer of media. I love media. But every moment is filled with more information coming in. So I'm talking about things that take on the order of minutes across the entire day, costs nothing.

52:12Throw us a subscribe. See what you think. Stay in touch. There's plenty more goodness where this one came from. As always, we really do value your feedback. So email me to Megan, M-E-G-Y-N at MeganKelley.com or just leave a comment down below. I do read them. I meander over and I scroll through and I find them very entertaining and really appreciate the feedback. But in any event, join the community by becoming a subscriber so you miss nothing. We value your support. We may not always agree on positions, but as you know, I'm very open-minded to people who disagree with me. That's how I learn. So thanks.

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54:03That's Q-U-O.com slash MK. I take it from this discussion, you are against falling asleep to an audio book or a podcast.

54:14Andrew Huberman:Yes and no. So after now, you know, six years of doing public health science education, I've come to the place where I, you know, I was a years ago, I took kids backpacking in Yosemite. That was my summer job. And you learn something working with teenagers, which is be a channel, not a damn. And it turns out that you want to do the same with adults. If listening to a podcast or having the news on helps you fall asleep, I actually suggest you keep doing it. I do. But if you're waking up four hours later and having a hard time getting back to sleep, you might want to think about how the light from the screen or that noise might be impacting you.

54:58Andrew Huberman:You know, this whole thing of listening to stuff out of interest is one thing, but when we're listening to podcasts while we sleep or we are leaving the TV on, I think it reflects a much bigger, I always ask myself as a scientist, why are people doing this? And I think they're doing it because it's hard to turn our thoughts off. You know, one of the practices I talk about and I'm happy to share now, I talk about in the book I'm happy to share now, is this practice of non-sleep deep rest, which sounds like meditation, sounds like a nap, but it's not. You know, one of the great super skills in life that I wish I had had years ago is the following.

55:34Andrew Huberman:Some people have what can really, we call it low activation energy, meaning they have a lot of get up and go. You say, let's do this. They get up and do it. They go, go. They're ambitious. They're doing sports. They're doing this. Those people tend to be the same people that have a hard time turning their mind off. Other people have the motivation issue. I don't have an issue with sleep. I have an issue with motivation. procrastination is an issue right that's what they say people who are getting after it they're exercising etc they're thinking about business family they want to man they the woes of the world or even just the small things are you know circulating in their head need to learn to get the mind out of thinking and doing and planning and spend a few minutes in order to fall asleep in just pure sensation and there's a practice that was actually developed in india thousands of years ago called yoga nidra which means yoga sleep it involves no movement where you do this won't come as a surprise now i call it non-sleep deep rest but you take a few minutes during the day and you could do it sitting or lying down And you close your eyes.

56:38Andrew Huberman:You do a few long exhales to slow your heart rate down. And instead of meditating by trying to maintain focus on, you know, between your forehead or instead of trying to clear your mind, that's almost impossible to do, right? Clear your mind? No, impossible. It's like the don't think of the elephant. You know, you can't not think of it. Instead, you migrate your thoughts like a spotlight around your body, your feet, the other foot, your knee, the other knee, your heart, your body. And what you're doing there is you're occupying just enough of the brain's attention that it makes it very easy to do.

57:12Andrew Huberman:You're not trying to turn off your thoughts. But what ends up happening is you stop thinking and planning and you start just going into pure sensation. And when you do that, the brain goes into, we now know from really good science, goes into this kind of liminal state between asleep and awake. And little pockets of the brain start mimicking sleep. Three things happen when you come out of this practice. And it could be five minutes, could be 10 minutes, could be 20. There are a lot of these non-sleep deep breaths scripts out on the internet now, some with my voice, some with much more pleasant voices and so on.

57:45Andrew Huberman:They're all zero cost. And you emerge from it feeling mentally and physically restored. Hmm, that's interesting. Learning of physical information, cognitive information is enhanced in people that do this. You could do this once a week, three times a week or daily. It takes very little time. and people's ability to fall asleep gets better. People recover from traumatic experiences better. What's going on here? What is going on? What's going on is threefold. First of all, we now know that in these states of deep relaxation that are not meditation and are not a nap, there's a clear out of debris from the brain.

58:24Andrew Huberman:This is called glymphatic clearance. We don't have time to go into the mechanisms, but there's a clearance of all the stuff of cellular metabolism in the brain. ammonia, carbon dioxide, cellular debris, the ability to clear that stuff out has been shown to offset the development of dementia, reduces the likelihood of dementia, helps you maintain brain function. In addition, and some people will just, I usually find that people, this is the one that really gets people. If you've ever had a poor night's sleep, you know those bags under your eyes, not yours, but I'm speaking metaphorically here. You certainly don't have this.

59:01Andrew Huberman:Whatever you're doing. You're doing all the right things clearly. But when we've all had, if I do, we have the wrong lighting in here. Well, I don't believe that. But in any case, the, if you've ever had one poor night's sleep, you look in the mirror and you go, Oh my God, what is that? Have you ever wondered why then two days later after you slept well, you're back to great. What happened? Turns out it's the buildup of glymph, this lymphatic fluid under the eyes and in the eyes, you can even see in somebody that hasn't slept well, their eyes don't quite look right. There's actually lymphatic, glymphatic clearance from the eyes.

59:32Andrew Huberman:So these practices of deep relaxation, as well as sleep, where the majority of this clearance of this waste product and the glymphatic clearance occurs, you can build in these micro practices throughout the day, or just one minute or five minutes of doing this. And you're offsetting dementia. You come out of it mentally and physically restored. You don't have the sleep inertia, the grogginess of a nap. And we're finding that people learn faster. It's great for stress mitigation. I mean, myriad benefits. In the book, again, which is called Protocols, you write about, you can listen to a scripted NSDR session, non-sleep, deep rest, scripted.

1:00:13So where can we find that? What's that? Is that like on YouTube?

1:00:16Andrew Huberman:Yeah, you can find these on YouTube, Apple, Spotify. You can download them for completely free, download them to your phone so you don't even have a wifi connection. You can be on the plane or wherever. I put a bunch of them that I really like. You go to Huberman lab.com slash NSDR, or you could simply do a web search and just put NSDR. I, for a really pleasant woman's voice of my friend, Kelly boys, B O Y S does wonderful NSDRs. She's in the waking up app. Also. Um, there's some with my voice. You can find some, there's a guy named Liam Gillen who has this, uh, my sister really likes, uh, his Irish voice.

1:00:51Andrew Huberman:I think she has a bit of a crush on him. If I'm honest, I'm sorry to my sister. I, but, uh, she loves his voice. She's like, he has the best voice. She does Liam's. And these are so simple. They cost nothing. And by the way, the reason I renamed Yoga Nidra NSDR and put these scripts out into the world is I intentionally took away all the intentions, the mysticism. I want to acknowledge the people that initially developed Yoga Nidra. But when people hear Yoga Nidra and then they hear they have to do intentions, that takes it. I'm not sure my truckers are into it. Exactly. That takes away from the practice.

1:01:27Andrew Huberman:And it's, it's sort of like the word hypnosis. I have a colleague at Stanford who does medical hypnosis, incredible success rates at a smoking cessation, pain modulation, even can't even outcomes from cancer treatment. But I always tell him this, you need to rebrand this thing because in his hands, hypnosis is rapid brain plasticity, rewiring of the brain. But people hear hypnosis and they think stage hypnosis and people squawking like chickens. So what I'm talking about here, whether it's cortisol or darkness, light, breathing, exhales, non-sleep, deep rest, I really want to emphasize what I'm talking about is taking your God-given physiology, okay, the cells and circuits in your brain and body that you are endowed with and just putting them to their best use for your health.

1:02:17Andrew Huberman:That's the whole story. In the book I get into, I do talk about supplements and pharmaceuticals. I talk about nicotine, both benefits and risks. I talk about how one can, if you like to have a drink or two, how you can do that and not disrupt your sleep or health as much. At least eight to 10 hours before you go to bed, 10 hours. You're in favor of the darty is basically what we're learning. This is the college term for the day party. I think you got to keep that shit well away from the time it's go, you go to bed. I don't drink. I did in my past. I don't drink now. but i understand people like there are people like alcohol have your glass of wine but then do a couple of things simple things like i just described to get your sleep to keep your sleep good or great that we actually don't know whether the the negative effects of alcohol i'm talking about low amounts of alcohol could very well be due to the disruption that alcohol has on sleep so do a few other things and look if you go out and have a bunch of drinks with your friends and you're safe about it you're not an alcoholic and you're of age like you're gonna be okay you're gonna be okay I think that some people have taken my podcast in my book to mean that like everything has to be very rigid I start off the book by saying listen up true optimization is about accepting who you are and what you are and are not going to do and then trying to get the most vigor and enjoyment out of life and most life while also having the occasional sleepless night sometimes due to crisis, sometimes due to a celebration.

1:03:44Andrew Huberman:That's life. This is reminding me something recently happened on X. You may have seen it. You know, Brian Johnson, the don't die guy who has been on this show. He posted and he knows he's going to get hit for these things. So I kind of admire his honesty, but he posted last night I had dinner at a restaurant. I asked for caffeine free coffee. I'm convinced they brought me caffeinated. the sleep protocol was off i could not do my morning dunk session which i think is related to basketball i think he means actual dunking although i don't know with brian johnson you never know they had to cancel it because at my whole evening and day were disrupted and the responses were so funny one of them was basically um michael jordan once had 10 beers and then played a game in which he scored 50 points and then went on to do a round of golf at which he was like X under par.

1:04:38It's like, we have weakened ourselves. And especially this is a man to man situation to the point beyond shame. You should be able to have one night of a cup of coffee and not post about it. And the whole next day's activities are off. Like, come on. We actually are somewhat resilient.

1:04:58Andrew Huberman:Yes. So a couple of brief points about that. I know, Brian. So So, yes, X is an environment where you don't want to show weakness. You most certainly if you're going to make exercise claims, you need to put videos. And if you put videos, don't confuse. You know, you have to you have to use proper form and full full range of motion or the guys are going to hammer you. Right. Like it's a very. And there should be a third party in your life, someone who doesn't love or work for you, who approves of said video before it gets posted. So Brian's, you know, when Brian put that out there, I think there's three phenomenon going on.

1:05:38Andrew Huberman:One is, you know, I look at Brian's content, I think he's mostly generating entertainment content for people. I mean, his takeaways about sleep, I think, are very valid, but it's more of a caricature of longevity, in my opinion. If I'm if I'm honest, I think that, you know, most people are not going to do all the things he's doing. And then he has this chronic chronic disease, which kind of undercut the story. But anyway, listen, I think it's great that he's out there, just like I think it's great that Matt Kaberline's out there and Eric Topol. You need this is one thing that people really need to understand about health and longevity in the online communities.

1:06:15Andrew Huberman:In science, in medicine, and I observed this in the in the world of skateboarding and action sports, you need a community that represent the sort of different extremes. Right. In skateboarding, we have our Tony Hawk. We had my friend Danny Wei who jumped the Great Wall of China. you need the variety of characters, right? And in science, you see this too. I don't have time to go into it now, but I grew up in science and you get a lot of characters and you need the battles, you need all that. But at the end of the day, people are after truth. And some things end up being more for entertainment purposes and the take, and that's fine.

1:06:52And if it gets people paying attention to the space, so be it. Okay, let me keep it going. I have a question for you as a neuroscientist about OCD because I, maybe it's just my anecdotal impression, but I feel like it's growing. I feel like I don't know a mom or a dad that doesn't have a kid with this or that isn't doing it themselves. I've got a little bit of this in my own life, not like hand-washing, but just like repetitive movements or counting in my own head. And yet I don't think of myself as an anxious person. I don't feel any active anxiety pretty much ever, but I do have a tinge of this.

1:07:24So is that a neuroscientist thing? and might some of these techniques, because you're big into stress management in the book. There are tons of tools for stress management. And I don't know how you'd classify that. Is that stress? What is that?

1:07:38Andrew Huberman:Yeah, a great question. So whether we're talking about ADHD or OCD, we need to separate the sort of the semblance of those things that many, many, many people have and is normal versus the full-blown pathology. So the clinical definition of OCD is when the compulsion, the behavior actually doesn't suppress the obsession, it makes it worse. So people who have true OCD, they feel like they need to wash their hands. They wash their hands and then they feel like they need to do it more. They feel like they need to count. They count, then they feel like they need to do it more. And it's maddening. It is a, they are stricken.

1:08:19Andrew Huberman:And they'll do it until their hands are raw. they'll pull there's the you know the hair pulling version of it there's some very very severe manifestations of this but ocd in that form is just an extreme version of something that many many people have just like i'll give another example if you go to a bridge and you think oh my gosh like what's keeping me from jumping off or people have thoughts and they go oh my goodness like why did i have that thought that's actually a healthy reflection of your ability to suppress action and thoughts right you're not going to act on those things it's perfectly normal Now, when we're tired, when we are stressed, symptoms of OCD in people that don't have full-blown clinical OCD can worsen.

1:08:59Andrew Huberman:Now, I know these days, for understandable reason, there's a lot of concern about SSRIs. And I agree that when you look at the data, it's clear that many, many, too many adults and children were medicated with SSRIs. But I will say, in fairness to the scientific literature, SSRIs have greatly helped people with severe OCD. OCD, we know, is associated with an overgrowth of a particular brain area in what's called a circuit called the basal ganglia. It's involved in action and suppressing action. And a brilliant scientist at NIH named Judith Rappaport discovered this years ago. Remember, prior to the 90s, like when I started learning about neuroscience, I claim no discovery here.

1:09:40Andrew Huberman:But it was thought that this was all psychological. or like bad parenting or, you know, or trauma-based, of which it can be. But we know this is a brain issue. So those drugs in the proper hands and proper dosages can really help people, as can behavioral treatments, okay? In people like you, I'm assuming you don't have full-blown clinical OCD, based on what you told me, or people who say, I can't be a 10. I just like when I, well, I noticed like when I was practicing law, where I was working all the time and not getting a lot of sleep, Whenever I was walking on the streets of New York, I was counting my steps.

1:10:14Or when I'd go up or down a staircase, I would count the number of stairs. Like little things would just pop up here and there in your day where you're, then you're like, why am I counting? What am I doing? Right? Something like that.

1:10:25Andrew Huberman:It's a great question. So, and then, you know, in some cultures they worry beads, right? Where people are constantly moving the beads in their hands to sort of dispel some of the energy. I will venture a guess here, an educated guess that you have a lot of energy. You're a focused person. You're always looking for ways that you can do better and be better and so on. And people like that, when there's not a task right in front of them, tend to have a lot of energy pouring into the system. The same way that I've always had bulldog, mastiff, mutts, and they love to run. Then they're lazy. But if you don't give them enough exercise, they start gnawing on their paw.

1:11:04Andrew Huberman:They need to chew. We all have our chew, right? A bulldog needs to gnaw, a retriever needs to retrieve, a rat terrier needs to look for things. And as humans, we have these tendencies where our brain circuits become, thankfully, asymmetric towards learning, teaching, communicating. Look, you're in front of the public eye virtually every single day, and it's high stakes, right? And so your system learns to relax in that. You are a high-level professional athlete, thinker, communicator, learner, doer. And so when you're walking down the street, it's hard to just switch brain modes to, oh, I'm just walking down the street.

1:11:44Andrew Huberman:Now I'm just going to be in my most chill form. And so the brain starts looking for things to do, count, think about things. Sometimes listening to a podcast or a book can help. It's very hard to turn the brain off. And it's actually not advantageous for you to walk out of a meeting or this podcast, walk to lunch. And during that walk to lunch, you're just completely decompressed. And then you eat your lunch and then you come back and you snap back on. The brain doesn't work in what we call step wave function, in square wave functions. You don't go from asleep, awake, awake to asleep. There are these transition states.

1:12:18So when you're walking down the street and you're thinking, I'm kind of obsessing about that.

1:12:22Andrew Huberman:Why? Well, there's some carryover from the previous thing. Just like if you were, you know, waking up, you don't immediately feel wide awake and ready to go about your day. There's some, you know, there's some shifting of circuits. And actually, in the final chapter of the book, I talk about tools for task switching. You know, many people find that they can't focus, but actually their challenge is in dropping the mindset from the previous thing to be able to focus. For you and me who do public facing work, it's a requirement, right? Our phones aren't out. You know, we have to be locked in, but I bet within 10 minutes of ending this, like one of us will pick up our phone most likely.

1:13:01Andrew Huberman:And so that's normal. It's healthy. But don't expect your brain to shut off completely. And I'll just weave one other thing in here. Many people are having attention issues these days. There's a study that was done recently that shows that if your phone is upside down on the table in front of you or it's in your bag under your chair, completely turned off, you have a harder time focusing. compared to if it's in a different room. But it turns out you can focus if it's on the table or it's underneath your chair. The problem is it takes more mental resources and you give up what is essentially intelligence, cognitive flexibility, and creativity.

1:13:37Andrew Huberman:So there's a cost. But more importantly, if you're used to looking at your phone every three minutes or so, when your phone is not there, every three minutes or so or less, your brain gets distracted with no distraction. the brain learns these rhythms of the sun comes up in the morning. It goes down at night. I'm alert in the morning because I got my morning sunlight or one of these 10 ,000 lux lights. I dim the lights. This is something we call entrainment. And the beauty of this is that if you take everything we've talked about and you do it for a couple of days, the bright lights in the bright mornings, darker nights, you try and limit your phone for just fight the impulse just every other time to reach for, just for an extra 10 seconds.

1:14:21What happens is you naturally start

1:14:25Andrew Huberman:to feel more alert when you wake up in the morning, even before you got the light in your eyes. I always get the question, how come I wake up one minute before my alarm clock? Guess why? Because that rise in cortisol is what wakes you up, and that is entrained to your alarm clock. Now you can entrain it to sunlight also. And guess what? On the day when you miss it, because it's really dreary out in the Northeast, you'll still feel plenty alert. And at night - I'm going to start texting you pictures of me in January outside in the snow saying, damn that Andrew Huberman. Listen, I will be happy to gift you a 10 ,000 lux artificial light.

1:15:01Andrew Huberman:I send them to people who say, I'm just not going to go outside. I'm not going to go outside. I'm not going to do it. Just flip on all the screens, some music, or just wake yourself up. You will find that bookending your day in this way and just understanding a bit about my brain is doing something normal and healthy here. I'm counting things. I have a little bit of a superstitious streak. I get it. And it's our brain's attempt to have some control, but also just to take this attention, this energy that we have and put it someplace. And dogs need it. Humans need it. We need more focus and we need deeper sleep and brighter days and all of that.

1:15:40Andrew Huberman:But I also want to emphasize, we need to be human. You need to enjoy your life. Right. I think, I think people saw that the Brian thing and they, I think he did do it more for entertainment purposes. And we said, we're out. And it's like, look, most people sleep to prepare for the next day. Clearly he's, he spends his days preparing to sleep. It's just an inversion of the, of the life design, but most people are not going to do that. So he's going to live forever for what? Yeah. That's not living. Thank God, at least he has a girlfriend now, the girl who's been helping him do his online posts.

1:16:11So that's, that's a plus for Brian. Um, let me ask you a question about on the question of light, the issue of light, expose your skin and eyes to long wavelength light. And you say it can be red light near infrared and infrared. Now I feel like I've, I've heard you talk about this, but I can't remember these specifics because red light is becoming more and more popular. Like women are doing it, red light therapy on their face for, you know, even skin tone and so on. Some men are doing infrared or, you know, saunas. What is the story with your eyes, exposing your eyes to red light or infrared light?

1:16:54Yeah.

1:16:55Andrew Huberman:So the best zero cost, but perfect source of long wavelength light, meaning red light and infrared light. Infrared light is the warmth. The warmth from the sun is sunlight, right? God built us the perfect light device for our mitochondria, for our skin, for our hormone health, et cetera. There's only one problem. You can't do it on your schedule. You have to do it on the sun schedule because what you want is the long wavelength light. So these are the yellows, oranges, reds, and then out past red is infrared, right? We can't see it, but we can feel it. That's the stuff that's great for our mitochondria.

1:17:34Andrew Huberman:And that my colleague, Glenn Jeffrey, University College London, I've known him for decades, did these studies. As I mentioned earlier, shine, you get that light on your skin or even through a t-shirt or light shirt and your metabolism is improved. But it also turns out that if you're 40 or older, if you get this long wavelength light on your skin or ideally in your eyes, you can do that from the morning sunlight viewing or afternoon sunlight viewing, sunset viewing. You help repair the cells in the back of the eyes called the photoreceptors. These are the cells that take photons of light, convert them into electrical energy that allows you to see.

1:18:14Andrew Huberman:and Pete, and you can offset what he showed in that study was that you can offset some of the age-related vision loss. You also offset myopia, which is nearsightedness. Now I had to start wearing readers recently because of writing this book, because I was spending so much time up close to a screen. When you look at things too close up for, and you don't see horizons very much, you're not looking at a distance very much, the eyeball lengthens and the visual image lands in front of the light sensing portion of the eye, not on it. That's what corrective lenses do. They bring the light point of focus onto the right location.

1:18:50Andrew Huberman:There is a true epidemic of myopia, of nearsightedness. And the data on kids and their data emerging on adults too, is that if kids just take their tablets, computers outside, if you get outside more, you offset this. So the long wavelength light turns out to be the key. Sunlight is full spectrum. You have UV, short wavelength, medium, and long wavelength. And the balance is key. You don't want too much UV because it can indeed damage your skin. There's a lot of debate nowadays about how much sunlight. You need some UV for vitamin D production and for mood and health, but you don't want to get a sunburn.

1:19:26Andrew Huberman:And indeed, it can cause accelerated aging in the skin if you're getting too much UV. We could talk about that if you like. But getting some long wavelength light from sunlight or and or I would say you could get a red light, like a red light LED device. You could use a red incandescent light. We don't have a lot of farmers out. But don't put goggles on? You could put, so in the evening, I will put on short wavelength blocking glasses. They look red tinted, but that's to block the short wavelengths. But when you're out during the day, you're getting a lot of long wavelength light penetrating the skin.

1:20:01Andrew Huberman:It's benefiting you and it's benefiting your eyes. But this study showed this offset of age-related vision loss is when people get enough long wavelength light. And if you're indoors, he's in England. So that study was done where people are spending a lot of time indoors. They're under LED lights, which we all use now because they're more energy efficient. Candle light will do it. So if you light candles in the evening or if you have a fire in the fireplace or here's a cool trick. The farmers taught me this. They have a cheap, an inexpensive solution to all this. You get it, what they call it a pig light.

1:20:35Andrew Huberman:It's a red incandescent bulb and it supplies long wavelength light. Farmers knew this. It's very interesting actually, as I've written this book, you don't have to stare at the bulb. You just have to be near it. It fills the room. And the beauty of long wavelength light is that it bounces off surfaces all over. So you don't have to be looking right at it. If you can get outside in a green space. If I were to give you infrared glasses, goggles, like the special operators wear, you would notice that everything green was glowing white. And that's because the long wavelength light is bouncing off it.

1:21:08Andrew Huberman:It's getting reflected down on you. There's wonderful work showing that recovery from surgery, recovery from illness, staving off illness, including upper respiratory infections, skin health, eye health, longevity is get that long wavelength light. The key is to not get too much UV because that can be damaging. So that's why sunlight can be a little tricky. Yeah. But infrared saunas are great. If you can afford one, an infrared incandescent light is great. An LED panel, they tend to be pretty expensive, but the incandescent lights are not terribly expensive. And as I've talked to more and more farmers, they laugh, right?

1:21:47Andrew Huberman:They're like, I get up with the sun. I go outside. I'm carrying stuff. I'm doing work. I'm drinking my coffee. Then I have breakfast afterwards. I might catch a quick nap in the afternoon, but I have to go out in the evening, take the animals in, take care of things. I'm not suggesting we go back to living that way, but they nailed it. They nailed it. It wasn't so bad. They nailed all the light. It's funny though, when you mentioned the candlelight, in law school, we had to sit alphabetically. So the guy next to me on the one side was named Andy Kelly. And Andy Kelly was starting to lose his close-up vision, you know, from all the reading in law school and so on.

1:22:22And he told me at the time that he reversed it by staring at candlelight. And I remember being like, really? Is that even possible? And he swore it was possible. And here I am sitting across from Huberman and hearing, yeah, it's possible.

1:22:36Andrew Huberman:I mean, I think the highly processed foods conversation for the next two years, you're going to hear two things I anticipate will be really big in the health space. Cortisol will no longer be seen as this stress hormone. It will be seen as the thing to leverage high morning, low at night. I hope to play a role in that. The other thing that you're going to hear quite a lot about is how all these LED lights, which are incredibly energy efficient. I mean, how often do you have to change a light bulb nowadays? Hardly ever. The problem is their short wavelength shifted. it's not the blue light. It's that there isn't enough long wavelength light.

1:23:09Andrew Huberman:So we're going to hear about supplementing with long wavelength light. That does not mean you have to buy a red light panel, candlelight, fireplace, get outside when the sun is low in the sky, either near sunrise or near sunset, get that long wavelength light. Immensely beneficial also for mental health and for physical health. It's so interesting that so many of the things we're talking about in health are about undoing the damage from the lifestyle and technologies that we've built. But there's also just a lot of, you know, this notion that, oh, we used to be scared of saber tooth tigers. And that's why we stress.

1:23:43Andrew Huberman:No, I mean, 10 ,000 years ago, I guarantee that people were concerned about their loved ones when they went off to hunt or gather. Relationships had issues. Kids got sick. Stress has always been a part of life. The key is to teach yourself how to de-stress, to get great sleep, turn your mind off, get focused and alert. And I'm a consumer of caffeine. And if you want, we could talk about nicotine. But these are just skills that take minutes, if that, to learn because they work the first time and every time. You notice there's no learning curve in anything I'm saying. I'm not saying, listen, if you go outside for three days in a row, then these cells will learn.

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1:26:31That's promo code MK at urgentcarekit.com slash MK. The book spends a fair amount of time focusing or talking about focus, motivation, and learning. Chapter six, you go deep on that. So if you need better focus in your life, if you need motivation. But the learning thing was interesting to me. protocol three I wanted to talk about, embrace errors. There's a whole long bit in the book about embracing errors, saying they embrace the fact that errors are an essential trigger for learning. Errors that come from genuine attempts to learn something are the signal for plasticity to occur. This is true for all forms of skill development, cognitive, motor, musical, mathematical, et cetera.

1:27:17So whether you're learning a sport, a musical instrument, or history, or news for that matter, making errors in the process of learning is critical. So can you expand on that?

1:27:32Andrew Huberman:Yes. So if I could put a banner across the sky, I would want people to understand the following message. The agitation you feel from not being able to do something through a genuine attempt, so not throwaway errors, that agitation is the reflection of the release of certain molecules, we call them neuromodulators in the brain and body, that tell your nervous system you need to change to close the gap between what you're trying to do and what you currently can do. We don't tell kids this. We don't tell adults this. And so we think the friction that comes from the attempt to learn that that somehow is signaling that we're in the wrong place No, if you if you think about it logically if your nervous system could do something if your brain could do it If your body could do it, why would it change?

1:28:25Andrew Huberman:It wouldn't and we've been so captivated by this concept of flow, which is a beautiful concept But this idea of you know forgetting ourselves and just being able to do the skill. I mean, this is unfortunately the consequence of science fiction and movies where somebody gets the sword, they drink the drink, they wake up and they get hit by lightning and now they have superpowers like damn that Harry Potter, right? You know, like, no, that's not how it works. That's this thing called fantasy. The way it works is that you know nothing. You go from unskilled to skilled, skilled to mastery, mastery to virtuosity.

1:29:03Andrew Huberman:How do you do that? you make genuine attempts to do something. In order to do that, you have to be alert and focused. So you have to learn to focus. And I talk about that in that chapter. Then you can't do it. That's the signal your nervous system needs to change. You get some rest from sleep or non-sleep deep rest, ideally both. And you come back a day or two later and you can sort of do the thing. Huh. Amazing. We all know this to be true, but it turns out the errors are the signal to your nervous system that needs to change, but your nervous system doesn't know error. It knows that it's your nervous system speaks to the neurons speak to each other in electricity and chemicals.

1:29:44Andrew Huberman:So agitation and, and that low level stress. So alert, but calm, but a little bit stressed that signals it's time to change. Here's the best way to think about it. If you've ever played that game, hot hands, where, you know, your hands are on top of someone else's hands and the person underneath is going to flip their hands over and hit your hands. That's the level of attention and kind of alertness that you need to learn. That just, to me, describes it perfectly. So you're not stressed, but you're not too relaxed either. So you have to be wrapped with attention and looking for something, ready for something, trying to throw the dart to the bullseye, trying to, you know, hit the, you know, sink the ball, trying to learn the language.

1:30:26Andrew Huberman:So you have to pay attention. There's only so much you can do in a given learning. I call them learning bouts because it should feel like a fight with yourself. And if you're too stressed, you can't do it. Now, there's even studies that show that if you take a drug like propranolol, beta blocker, conventional beta blocker, after you try to learn something, you don't learn it. Because the adrenaline, the adrenaline in your body and norepinephrine in your brain are two of the key neuromodulators for learning. This is why, unfortunately, traumatic experiences and fortunately are one trial learning, right?

1:31:02Andrew Huberman:If you step off the curb and a car almost hits you, okay, you can probably go about your day. Okay. But you have a changed relationship to that location. Okay. And the, what happened was there was a lot of adrenaline and trauma comes about when there's so much adrenaline that it grabs memories that are unassociated with the event. So now the sound of cars just gets you ramped up. Doesn't matter if the car is driving away from you. The walking out on the street gets you ramped up. And then the processes of also of plasticity where you have to unlearn. Now we call it triggering. You have to unlearn the emotion.

1:31:39So now every form of trauma therapy, whether it's EMDR or it's talk therapy,

1:31:46Andrew Huberman:is about getting you into a calmer emotional state while recounting the event. You're not going to forget the thing. It's about peeling off the emotional load. So when you want to learn something, what I call self-directed adaptive plasticity, it's a bunch of words, but to distinguish it from bad plasticity, because brain damage is a form of plasticity, but it's not one you want. But when you're trying to learn something, you have to be alert so you can be focused. I talk about ways to do that. Should you or should you not use caffeine or nicotine? Should you or should you not take a cold shower first?

1:32:15Andrew Huberman:Well, the best way to get alert is to have a good night's sleep the night before. But caffeine helps too. Hydration helps too. and if you really care about something that helps too right even kids with severe adhd can concentrate on their favorite video game we know this they don't have a focus issue they have a focus on things they don't like issue adults as well this is important and then they you focus and then you have to try and do something i'm trying i'm trying and people i hear it all the time i'm not good at that i'm not good at that why i don't know it stresses me out great now's the opportunity to learn.

1:32:49Andrew Huberman:One of the reasons why exercise helps your brain, and there are many reasons, helps with better oxygenation of the brain, better sleep, et cetera. But one of the reasons that you learn so much better in the four or five hours after exercise is that it makes you more alert because you have epinephrine and norepinephrine circulating in your brain and body. So a lot of the positive effects of exercise are, it's true, I should say that yes, exercise makes your brain better, but really it should be exercise gives you the opportunity to learn. You don't get smarter by exercising. Anyone that's known like a pure jock can attest to that.

1:33:25Andrew Huberman:That's a joke against my jock friends. But anyone that just exercises isn't getting smarter, that's not true. It gives you the opportunity to learn because you come out of that exercise, provided you didn't exhaust yourself. We're not talking two hours of squats or something. you come out of that exercise and you feel different. Why? What is that? Dopamine, epinephrine, norepinephrine, the so-called catecholamines, that cocktail of neurochemicals primes you for learning. So 2026, 27, come out of exercise. Maybe you read for a moment. Maybe you sit and do some emotional learning. You know, some people are trying to be a better spouse.

1:34:05Andrew Huberman:They're trying to be better to themselves. And this sounds so silly, right? But to sit there and think, you know, I'm going to try and be a little bit kinder to myself today or to other people. It sounds really squishy, right? But if you're in a certain state of mind, it actually works. It carries over. But just telling yourself, I'm going to be a nicer person is like saying, you know, I'm going to be kinder to myself. That's about as effective as telling yourself, you know, I'm going to learn fluent Japanese by saying I'm going to learn fluent Japanese. No, it's the state that you're in when you set that intention to learn.

1:34:39Andrew Huberman:It's the state that you're in when you arrive at the learning. And so we can all learn new things. It's just a function of being alert, being focused, and getting into that agitation, and then going and doing something else. And you'll come back better. You will master that skill over time. Well, you write about personal growth in the book. And I was actually just talking about this with my audience. I've mentioned it many times, people generally know it, but I was saying, and this is in your book as well, you like the, in my view, the less time spent thinking about the past, the better. Um, I just, I, I try to stay away from it and I've had a great life.

1:35:21I, it's not because I had a ton of trauma. I had some things, but I definitely don't ruminate on them. And when I start going to them, I try to get myself off of them and I can pretty quickly. I just find no good comes from it. And I'm trying to teach my kids that same skill. Like there's really no point in just ruminating or going back or reliving some unfortunate moment. The less time spent thinking about it, the better. And kind of the same about the future. Like some, some planning is required to exist on this earth and make something out of yourself. You know, you have to figure out if you want to take a big vacation in June and it's December, you might need to buy an airline ticket and so on.

1:35:57But the best thing for, for happiness is to be in the present. And they say that all the time now. And it is harder, it's easier said than done, but you've got some tips in the book, which I thought were quite clever. Again, the book is called Protocols by Andrew Huberman right here. You can get it on pre-order right now. It's coming out soon. And I thought these were clever, like questions that you can ask about your environment that will bring you right, right into the room unavoidably. Yeah.

1:36:29Andrew Huberman:The past. Um, okay. Two most dangerous words in the English language are if only, uh, I stand by that. I didn't say that someone once said that to me, you, you cannot live in if only that, that, that, that is death. That is spiritual death. That's, uh, so that I'll just leave there as a, to me, a hard truth. I will say. I'll put it a different way. As my dear friend always says, the past is like your ass behind you. So being the data, that's a good one. The data definitely say, large scale data sets definitely say that being present correlates with happiness. And that's true even if you're in unpleasant present circumstances.

1:37:17Andrew Huberman:So you're with someone who's sick in the hospital. Try not to distract yourself, but you need to sleep to be a great caretaker. So I have to, I'm going to put two caveats and then total agreement. The first caveat is there's a section in the book where I talk about data from this guy named James Pennebaker, who developed a tool called expressive writing, where if you're having, if there's something in the back of your mind that you can't shake, an experience you cannot shake, a time when you experience shame or a trauma, there are now tens of thousands of quality studies showing that if you take 15 minutes, but just 15, not more, and you write about that four days in a row, by the end of the fourth day, you will have significantly offloaded a lot of the emotional load of that thing.

1:38:09Andrew Huberman:So I want to be fair to that. So if there's something that like i use the term sometimes that you know there are these past experiences that are kind of like barbed wire like we they're painful to get off and they're painful to stay on i mean you know so that pennebaker exercise costs nothing you can tear up the paper afterwards actually i suggest you do but you do it four days in a row you will feel significantly better say the data pretty incredible writing does seem to be important the handwriting it out set a timer do it. You will come out of that first session not feeling great, but you'll move about your day.

1:38:43Andrew Huberman:Symptoms of health, immune system function improves. They've done all the measures of biology and psychology that one would want to see, and it's really impressive. Okay. So that, that aside, the other thing is I'll just mention a saying I didn't come up with, but I, that I love is, and it's harsh, but the difference between winners and losers is the following. Losers take things that happened to them, happened to them, or that they did that they wish they hadn't done. And they take the negative feelings around those things and they use it for self or outward destruction. Winners, I think we would all agree, take the hard things that happen to them, as well as the gifts they've been given.

1:39:28Andrew Huberman:They think about them as much as they need to, but then they transmute that, those experiences, maybe years of experience into things that are good for them and for the world. Period. End of story. I know it's harsh, winners and losers, but let's face it. Most of the bad stuff in the world is because people are taking bad stuff that happened to them and doing bad stuff. They feel justified in doing it. There's some full-blown psychosis type stuff, but - Let me just interject quickly. Last week, we watched the Novak Djokovic documentary, The Wolf of Winter. Oh yeah, he's impressive. Which is, I think, on Netflix right now.

1:40:03And of course, he's the goat. And that's saying something in the world of tennis, because there are others who are just right there with him. But he's got the most wins when it comes to Grand Slams, which is how they measure it. So the movie, it's two hours long, is very good. But Djokovic is a controversial guy, or was very controversial when he started in the tennis world, because he was less mature. He did some mocking of other players. he suddenly got injured in mass matches that he was losing when he was younger and this turned a lot of people on him and for years he was booed he was never the favorite they created a rivalry in tennis between Federer and Nadal Djokovic wasn't part of it even though he was up and coming and then very much was in it with those two but would be the lesser than he has a line in his documentary, Table for Three, please.

1:40:55But they weren't giving this to him because he was never the favorite. And what Djokovic talked about was there's something in Serbian culture called in it that makes you thrive on that. And people who aren't Serbian or don't have that natural mindset couldn't understand that all those boos and treating him like a second class citizen and making him feel like odd man out, even when he was number one in the world, only fueled him to win more. And in fact, he's somebody who kind of needs it in order to win. So all of his detractors were inadvertently helping him. Now he's, it's changed. He's beloved and he's matured and he's totally likable in this documentary entirely.

1:41:36But in any event, when you talk about that, that's what I'm thinking of. Somebody who takes what could be traumatizing for someone else, being openly booed by the entire stadium at the Australian Open, which you've won something like 16 times and where you should be a king because you leave after getting seriously hurt. This is later in his career. Openly booed? What? You could be talking about that as your trauma on a self-help show. Instead, it's fuel for him and it's a positive. So this is what you're talking about.

1:42:11Andrew Huberman:I look, I, it goes back to the beginning of our conversation. The biggest mistake I made in life, the biggest mistake, and I own it completely, even though I was only 14, was taking the circumstances of my family life at the time and not continuing to apply myself in certain areas of life. I should have, you know, you could say, well, you're only 14. Okay, fine. And it all worked out, but it was a moment. And I talk about this in the book. It was, you know, a moment, it was a physical altercation when I was, you know, first year away at school that made me realize if I don't take the hard things that have happened and do something with my life, no, no one's going to care.

1:42:55Andrew Huberman:And I won't have any self-respect that the story of a, of a hard childhood is something that we can all like, we feel compassion for. But I realized I was like, I'm going to be like a genuine loser. I was like, I'm going to be a genuine loser. It doesn't matter what else I do unless I actually turn my life into something worthwhile. And I started developing agency. I started running. I started exercising. I started studying. And I had to fasten myself to a chair with a timer. I had to, I mean, I will say, and I know people work, I worked like a maniac and I still work very, very hard. And so I have great respect for anyone that can take hardship or shame.

1:43:36Andrew Huberman:And I've had other things like my advisors dying and mistakes I've made. And there's this transmutation, we call it. You take the negative energy and you have to like pretzel twist it into this expression that is good for you and for the world, or at least not destructive. I mean, I think this is why Yeah. Djokovic or like, or David Goggins. You know, we love these people because they're doing it. We can, we can feel David's pain. I mean, I've sat down with David. I knew him before he had a book and got famous and he was the exact same guy. We actually were at a meeting in San Jose. This is a wild story.

1:44:10Andrew Huberman:And we finished up this meeting. This private meeting wasn't being recorded. And he said, I'm going to run to the airport. He meant run to the airport. He put on his back. He ran like 16 miles to San Jose airport. no book no fame no nothing no cameras and i was like luggage he just like rocked his backpack it was incredible and i thought oh my that's where our you know i don't see him that much but you know because he's off on his own running but i've got a bunch of goggin stories from before he got famous and he was the same guy he's in a battle with himself the self-hate voice he came on my podcast every day he hears you're a piece of garbage you're that came from the outside but eventually he internalized.

1:44:50Andrew Huberman:And when you realize that it's all in your head, you realize that you can and need to flip the script. And there's nothing more beautiful about humans than our ability to do this. And for people who don't have intense hardship, because a lot of times now kids will come to me and be like, I don't have the trauma story. I'm like, great. Well, don't get soft. You know, like you didn't have that, you know, and a lot of wealthy parents approach me, what do I do? My kid is like a total loser. They don't, or my kid doesn't want to work because they got all this dopamine. They got everything they wanted with no effort.

1:45:26Andrew Huberman:Dopamine and rewards without effort first destroy a human. It just destroys a human. It's like giving your dog a treat just for being cute. You get a, you get an unhealthy dog that dies early. Fact. The dogs have, we all have this, sometimes it's more latent than in others than in others, but we have this desire to work. We want that friction and overcome that. That's what makes us feel so alive and that we have capacity. And then of course, peace and joy and meaning, it doesn't have to all be about the grind, but everyone will tell you that the peace and meaning and love and connection, that's all much better on a backdrop of hard work.

1:46:07Andrew Huberman:End of story. So I don't believe in focusing on the past, but I do believe in transmuting your past into goodness for you and for others. And I believe that if something, if you're really stuck, you really stuck, you need to get off the barbed wire. And that Pennebaker writing exercise costs nothing, has been shown to be very effective. And the idea is that you do it and then you move on. It's not that you do it every day. You do it and then you move on. The other piece... Well, but... Oh, I'm sorry. On the... I just want to raise what you wrote in chapter seven, because you give people this actual tool, writing, if your thoughts are elsewhere, retether them to the present.

1:46:47Ask questions anchored in your current surroundings. This is such a good tool. Like I've never heard somebody do this before because they just say, be in the present, be in the present, be in the moment, which is very hard for somebody who's a worrier or an obsessor about the past. And you suggest, ask questions like, how cold or warm is it in this room? What does it smell like? how many people in line in front of me are on their phone, et cetera. But something you say, I realize this is trivial, but it returns your perceptions to the present because they can only be answered right here. And now I love this.

1:47:26Yeah.

1:47:26Andrew Huberman:So that came about because, you know, somewhere around 2015, um, I look, I was about to get tenure at Stanford. My life was great, but I noticed I had accumulated a lot of stress and I started studying stress and stress mitigation and I found no one could give me a real-time tool for de-stressing fast. Then I discovered the physiological sigh. It had been around since the 30s, but I was hearing all about grit, resilience, and mental toughness, and no one was telling me how. Just all these amazing stories of people being gritty. I'm like, how do you do it? I'm a scientist. I want to know about cells, circuits, mechanisms, and protocols.

1:48:01Andrew Huberman:So then I was seeing the bumper stickers, be here now. beautiful quote from ram das where you hear your your life is what your thoughts make it which by the way came first from the bible but then you find in every philosopher said that but then like how do you do that be present i mean there's nothing squishier to me than be present how great tell me how and and you can tell i get a little irritated by i don't i really don't like um hippie wellness i have friends that listen to grateful dead and you know i like a few of their songs, but I'm not like beating up on hippies. I just, I don't like these terms like calm down or, you know, or just take a deep breath.

1:48:41Andrew Huberman:No, it turns out it's all wrong. So the be present thing, I thought, I'm a neuroscientist. What do I know for sure? I know that we can be planning. A lot of the brain's function is to predict things. Thank goodness. We can remember things great, unless we're focused on negative things from the past, as you pointed out, that are keeping us for moving forward in life or self-damaging or harming others. That's not good. Also focusing on your trauma all the time is not solving it. It's amplifying those circuits. So you need to move past it. And then I started exploring the neuroscience of perception and what brings the brain from a state of thinking and planning and remembering things of past.

1:49:20Andrew Huberman:So stuck in the past or the future to being right in the present. And it turns out you have to just get into sensation and you need to get into perceptions and asking questions. The brain loves questions. Questions help shift the brain from one state to another. So if I could just look at the data and I looked at the data on how to get present, it turns out you have people pay attention to seemingly trivial things like how cold am I? What does it feel like? The contact of my legs to the chair I'm sitting on, something I wasn't thinking about. All of a sudden, it's not about what you're focusing on.

1:49:54Andrew Huberman:it's now what you're not focusing on. And once you're in the present, then the brain can more easily shift to the positive things that you can do to have some agency over your current conditions. We hear a lot about agency. This is so good. This is very helpful. Yeah. So like when you're feeling like you don't have control of your life, you can go online and watch something and says, if you're on X, it's all about agency, right? It's kind of like, it's all about agency on Instagram, not anymore, but it's about more entertainment and victim stuff. Who's the victim? I'm the victim. They're the victim.

1:50:26Andrew Huberman:Who's the victim? No, he's the aggressive. Mine is on cute hair tricks, but okay. Or that. Like I like the bulldog stuff and there's other stuff too, but I'm sort of, I'm kind of talking at the extremes. But how do you have agency? Well, you have to get present because you can't have agency over the past. You sure can't have agency over the future unless you take care of the right now. How do you do that? And it's interesting because kids learn this very fast if you teach them. I've taught many kids the physiological sigh and when they're stressed to just focus on what's around them and they learn it so fast.

1:51:01But as adults, we have these, these well-charted, um,

1:51:05Andrew Huberman:reflexes to gosh, I'm thinking about that thing again. I can't stop thinking about that thing. And then people think that they're ruminating and indeed they're ruminating. Then they wonder if it's trauma and it might be, I mean, there are real traumas that need to be overcome. I talk about that in the book, but just the simple thing of saying, you know, how cold or warm is this thing I'm holding that shifts the brain in the direction you want to go. That's not where you want to stop, but it brings you back to the present so you can continue forward in the present. This is, and so there's a lot of discussion in Manhattan for 17 years.

1:51:36You really don't want to stop on what does it smell like in here? Right. Right.

1:51:39Andrew Huberman:So that's really about brain that will bring you right into the room. Exactly. Right. So it's about brain states. It's about understanding that the brain doesn't go from sleep to awake, from stress to calm. It's that you need to do things to bridge these states, to get from one state to another. And you have that power in your mind and body. And so I try and provide tools that represent the fastest and most seamless path to those that doesn't require any learning. And all you have to learn how to do them, but there's no, it's not like you need to master the skill. You have the skill. You just haven't exercised it before.

1:52:14Yeah. You probably weren't asking the right questions now, because you've mentioned a couple of times, can you tell us about the physiological sigh?

1:52:21Andrew Huberman:The physiological sigh. So that's the double inhale, long exhale. So that's the...

1:52:31And then the exhale through the mouth. Okay. And our study on that a few years back,

1:52:35Andrew Huberman:we had people do that repeatedly, showed that if you were to repeat that and compared to say a meditation practice or to box breathing, which is inhale, hold, exhale, hold, or to a meditation practice, what you would find is they all have some benefit, but the physiological sigh allows you to calm down the fastest and it improves your sleep. It improves your mood and it improves resting heart rate, heart rate variability. It just has so many positive effects and it's so simple and it costs nothing. And if you don't remember to do it every day. You just do it every once in a while. And I know it, I know, no, no.

1:53:12Andrew Huberman:I have neurosurgeon friends who use it. I have tier one operator friends who use it. I know eight-year-old kids who use it. Moms, you know, like even my dog does it, but they do it reflexively. If you watch your dog before they go down to sleep, they do a double inhale. Yeah, you write this in the book. Long exhale, and it's to balance their carbon dioxide oxygen ratios. Dogs are so smart because Because they don't worry about stuff. Not mine, but most. Yeah, it's wonderful to see that others have that in their pets. Let's talk about nicotine and caffeine, because especially nicotine is all the rage right now, the little packs that people put in their mouths.

1:53:52What's the story of nicotine? Okay.

1:53:54Andrew Huberman:Well, 90 % of the world uses caffeine every single day, and they're not going to quit. And I love caffeine. The data say it can offset dementia. If you don't like caffeine... And you say to take it before exercise or drink it, whatever. Yeah. You drink yerba mate, which is what I like, or coffee I like as well. People have different caffeine tolerances. I will say if you don't like caffeine, don't go drink it to try and offset dementia. You'll be fine. But if you do like caffeine, you don't have to worry. I don't recommend drinking caffeine too late in the day because it can mess up your sleep.

1:54:24Andrew Huberman:But I love a 2 p.m. espresso. I love it, I have to say. And I drink it. And I sleep fine. nicotine is a special one because humans throughout history, ever since they discovered nicotine have found a way to get it into their systems. Then they discover it causes cancer. They find a new way. They create vaping. Then they find out that vaping isn't good for you. Not as bad as smoking, but it's still terrible, causes all sorts of lung issues. So then now oral nicotine is all the rage. Here's the deal. I'll tell you the positive first. nicotine there is some evidence some evidence that it may help offset parkinson's and dementia before it forms okay why it increases acetylcholine which is one of the major neuromodulators that's depleted in many forms of dementia and it increases dopamine and movement and parkinson's and dopamine that whole story is about loss of dopaminergic neurons most treatments for Parkinson's are about increasing dopamine.

1:55:27So the problem is that nicotine is

1:55:32Andrew Huberman:extremely habit-forming slash addicting. Okay. It's an amazing stimulant because it makes you alert, but it also makes you feel calm. It puts you in that perfect state for learning and for most daytime activities, but it also raises blood pressure, which in particular for men can cause cardiovascular issues and sexual health issues because it's a blood flow inhibitor, right? So nicotine can cause problems if taken in excess. But the big problem is that now people take one, you know, let's say a three to six or even eight milligram pouch of nicotine and they feel great. And then they're doing two a day, then three a day.

1:56:13Andrew Huberman:And then pretty soon you need an entire canister every few days just to be normal. Same thing with caffeine. Most people are drinking caffeine and using nicotine just to be at their normal level of alertness. So if you really want to use nicotine as a cognitive enhancer, as a healthy person, you use it very occasionally, three to six milligrams, maybe two to three times a week maximum, one pouch. But most people don't do that. They're quickly into multiple pouches per day. So it's sort of, when I say it's a cognitive enhancer, that's with occasional use. And the same goes for caffeine. You need to be alert to get focused.

1:56:49Andrew Huberman:Most people need caffeine just to be alert. So you don't get any learning benefit or cognitive benefit from caffeine. You're just getting yourself into that plane of alertness that allows you to function. But I love caffeine so much. I love yerba mate. I love coffee. And you're not going to take it away from me. And I just love it. And so I like to acknowledge that some people really like their nicotine. But if you're going to use nicotine, make sure you check your blood pressure and ideally you're exercising too. I will say a lot of the guys that I know, it does seem to be mostly guys. Um, I went out to, I won't mention which, but a big, uh, military school on the East coast.

1:57:27Andrew Huberman:And I, I did an informal poll of how many of the 4 ,000 students use nicotine and about two thirds of the hands in the room went up. And then when I spoke to the sports teams, it was like almost all of them are using nicotine, but they're athletes, they're young, they're running around. Do I suggest it? Not really. But if you're doing that as opposed to smoking cigarettes or vaping, great. Definitely be safer for you than alcohol. And I'm not a big fan of cannabis. Some people can do it without issues, but it does predispose to psychosis in some people. It's a whole story into itself. This gets very political.

1:58:00Andrew Huberman:I'm happy to talk about it. But what I did a podcast showing that there are strong data showing that THC, especially in young males can predispose them to permanent psychosis these very strong thc products not all but a lot of them and i got vehemently attacked by the left they were like misinformation what are you doing i'm like listen i i gave the balanced picture i don't tell people what to do but know what you're doing heard from many parents and people like my kid is schizophrenic because of and this is real right then there were some movements on the right the administration was trying to actually make some of the laws around cannabis a little bit more liberal.

1:58:40Andrew Huberman:And then all of a sudden the left started attacking cannabis. And so I started realizing, like, I don't get political, but I realized, okay, most media, I know you don't do this, but most media that they actually are not reporting the issue from a place of heart and understanding of data. They're just kind of going, it's like my team, your team stuff. So the data are this, some people can use cannabis, no problem. It nukes your deep or your rapid eye movement sleep. That's not good. But some people can do it. No problem. The edible is not a problem for them. Other people, it causes apathy, psychotic issues, one or the other, or in some cases, both.

1:59:17Andrew Huberman:And so you just need to be very careful. And I will tell you, I've only had the experience of being male, and I will tell you, young males should not use cannabis. You want to develop your life. You want to be be ambitious as ambitious as you can while being a kind person and taking care of yourself cannabis except for extremely talented creatives is a motivation success inhibitor i don't know the data for females as well because we don't have a lot of female specific data on it so that's why i just sort of mentioned that but i will tell you when young guys are like how do you feel about thc I'm like, I love it when my competitors take THC in anything.

1:59:58Andrew Huberman:You better hope that all your competitors take THC because it's a complete killer. I think many of mine do. And then I will say someone will come along every once in a while and they'll say, I know this athlete who uses cannabis and they're a super athlete or my grandfather smoked and drank every day and lived to be 102. To those stories, I always say, yeah, well, you know, yesterday, and this is a true story, I sat down with somebody whose dad did everything right and got a glioma. So you're always, and died. So you're always going to have these margin cases at the extremes where someone does everything right and still gets sick and dies.

2:00:35Andrew Huberman:And someone does everything wrong and still lives a long, healthy life. But most people are not at those extremes. And so if you're going to use the excuse, like, I'm going to do everything wrong and be okay, forget it. The data say that's very unlikely. Or if you say, I'm going to do everything right, and I'm certain that I'm going to live to be 150. Well, that's not true either. That's not true either. And so what you want to do is most things right most of the time and avoid the pitfalls that could cause psychosis or drunk driving. I mean, we sort of know this. It's logic. But the health messaging has gotten very contaminated by the political sphere in a way that I think has hurt a lot of people.

2:01:15Andrew Huberman:I just want people to have the information. I am. Yeah. No, I laugh because my Nana, God love her. My mom's mom lived to be 101 and she ate at least in the last 30 years of her life. She ate nothing but processed foods. She never saw exercise in any way, shape or form. She walked a little bit around her senior citizens complex that she lived in, lived on her own until she was 100 and a half. Amazing. This is your grandmother. And yeah, my Nana, she was stressed out, all the things that we're not supposed to do. But that's, of course, the exception, not the rule. We can't go by that. The, I thought the exercise and the eating advice in the book was very sound and it was right along the lines of what you're saying.

2:01:55Nothing extreme, you know, a normal sort of, uh, natural foods diet, less processed, the better and exercise. Yes. Weight training, cardiovascular, as well as walking, um, you know, a few times a week in addition to like cardiovascular training, all, all good. But we only have a couple of minutes left. Can you just hit. So for the quick, for the quick learners or the people who just want to get like a quick highlight, what are the top three things you want them to take away when it comes to their wellness, what they can learn from your experience?

2:02:32Andrew Huberman:These are bright mornings that involve light, ideally from sunlight or artificial lights, some movement, some hydration. I'm a big proponent of prayer, meditation, things that orient you to what's really important. For me, that's prayer in the morning and before going to sleep at night. These things have an outsized positive effect on your health and your mood and your ability to focus all day long. The second thing would be do a long exhale or ideally two inhales through your nose, a long exhale through your mouth. Anytime you feel stressed or even a couple times throughout the day, you'll improve your heart rate variability, your resting heart rate.

2:03:11Andrew Huberman:You'll find that you actually can handle stress very well. You'll lower your baseline levels of stress and you'll feel more control over your mind and body in a way that carries over to everything. That tool works anywhere and everywhere unless you're underwater. and then darken your sleeping environment, cool it down, and do some long exhale breathing before sleep. And those three things, and of course, you still need to do some exercise, try and walk a bunch and lift some heavy objects now and again, heavy for you. Get your heart rate up doing some exercise. Don't eat too much processed food, this kind of thing, the things we all know.

2:03:47Andrew Huberman:But if you do those three things, you will find that everything gets better right away. Daytime energy, ability to mitigate stress, learning, presence with emotional presence and physical presence with people you love, your ability to just enjoy life a bit more, to pivot your brain state and to reset in that magical phase of our 24-hour cycle sleep that no one seems to get away with outdoing for very long. Those things, you'll look better, you'll feel better, you will be healthier, you will live longer. And it sounds like good old fashioned advice because I'm saying sleep right, exercise, don't stress, social connection.

2:04:28Andrew Huberman:But what no one, you know, with humility aside and humbly, I'll say also no one ever told us how. It's like we're told what not to do. So I'm not going to bark at you to not drink or not do this or not. I'm going to tell you do those things and also learn to enjoy them. They're for you and they're so you can show up better for yourself and other people in life. Learn to enjoy them. They're your God-given circuits and molecules. We all have them. And put them to use. And if you miss a couple days, no big deal. Get right back on it. They take seconds to minutes. They cost nothing. They're available to you in some form every single day.

2:05:06Andrew Huberman:And I mean, there's over 1 ,200 references in the book that support what I'm saying. I'm not coming up with this stuff. I'm not naming it after me. These are not the Huberman protocols. This is your body, your physiology, your brain, your mind. and you deserve to get the best from them. And that's my deep, deep wish for people. I've seen it. I've experienced how they can help. I've seen how it can help others. I just want those for the world. I really, really do. You gotta get the book now. It's gonna sell out. It's called Protocols by Andrew Huberman, an operating manual for the human body. Don't wait.

2:05:43It's gonna hit the stores soon, but you wanna get it now because it'll sell out and then you won't have it. It's a pleasure. Thank you so much for coming on. I hope I get to talk to you again.

2:05:53Andrew Huberman:Thanks so much for hosting me. Forgive me that in my excitement various times I inadvertently spoke over you. I'm a big fan and I really appreciate the opportunity to connect to your audience and really enjoyed your questions. Indeed, I learned a lot during this conversation. So thank you. Oh, the pleasure is ours. All the best to you and good luck with the book. Thank you very much. See you again. Bye for now. Wow. What a guy. So interesting. the book is big but it's an easy read and you can go chapter to chapter like he was saying just pick the one on whatever sleep nutrition etc whatever interests you and actually really genuinely will make a great gift as we go oh my god into the Christmas season I mean that's what's next here as we say goodbye to the 80 degree days thank you all so much for listening don't forget to go out and buy Protocols today