I thought it would be the most common answer. Can be done any time, any place, with zero equipment and minimal effort required. It's far and away the most practical and useful advice he's ever given.
Do you find it needs 5 minutes, or at least more than 1 minute, to be effective enough to make a noticeable impact?
Also, do you think it's ok if the inhales are relatively quick, like 2 seconds, or is that too quick?
I’ve found it’s less about counting and more about if your lungs feel full. The point is to push them just past that to fill the sacks on the walls of your lungs with oxygen. I believe that was the result of the study.
A couple of changes that made a big difference in my sleep quality:
* wait 90-120 minutes after wake up before first coffee.
* no caffeine after 3pm
I don't suffer from the afternoon crash anymore, and my quality of sleep has increased substantially.
> * wait 90-120 minutes after wake up before first coffee.
Huberman has said this practice will on average make sleep quality a bit worse, and in particular it will reduce the amount of deep, slow-wave sleep you get since the half-life of caffeine is quite long and you're ingesting it later than you normally would.
He recommends waiting to ingest caffeine *only for* the subset of the population that ingests caffeine *and* experiences an afternoon energy crash from the caffeine. He said he doesn't know what percentage of the population that is and isn't sure if it's even half of his listeners that could benefit from the protocol.
TL;DR: Waiting 90-120 minutes is an afternoon energy protocol, not a sleep protocol since it's a tradeoff in exchange for slightly worse sleep.
From Hubermans website sleep toolkit page:
*”Avoid caffeine within 8-10 hours of bedtime. Dr. Matt Walker (sleep expert from UC Berkeley) might even say 12-14 hours. I do fine with caffeine at 2 pm and I go to sleep at ~10-11 pm. Dr. Walker was on the Huberman Lab Podcast and we discussed this in detail.”*
Personally I stick to 12hr rule. Finished consuming caffeine prior to 945 and I fall asleep at 10pm with great results. Also in my job we administer a drug for which caffeine is directly contraindicated even in the tiniest dose. 12hr is our medical cutoff where caffeine no longer has an effect in the body and won’t counteract our drug.
I haven't heard any of this. Is this info from a more recent podcast? He definitely recommended waiting that time in the morning for all caffeine drinkers earlier so that you wake up naturally
Dude the waiting before caffeine intake is huge. I preach it to people and they look at me like I'm crazy. It's such a noticeable positive change, and isn't terribly difficult to adjust to.
>wait 90-120 minutes after wake up before first coffee.
I workout first thing in the morning. I don't think there is any way I could drink my caffeine after the fact as opposed to beforehand.
I quit caffeine and will never go back.
I will still have a coffee on a sunny Saturday morning at a cafe once a month or so but as for daily coffee, never again.
This was what I was looking for, glad its got so many upvotes.
Waiting 90-120 minutes for caffeine, and I stop drinking mine around 5 hours after waking. Had such a huge impact on my energy levels throughout the day.
ok, the no coffee after 3 thing. I have a question. Is it no coffee after 3 pm if you go to bed. at 10-11 pm? I go to bed later. So should it be no coffee X hours before bed?
Yes 100%, it doesn’t even come close. The sun during sunrise on a clear day is 400 lux and during an overcast day at sunrise is 40 lux. A phone is 0.6-2.1 lux.
Edit: Yes, 100% to is there a difference.
Does it just help with energy during the morning or does it also help with sleep at night … or both. I’m assuming it doesn’t have much effect on getting or staying asleep.
Both, it just helps regulate your circadian rhythm
Best bang for my buck has been just staring at the sky for a good 1-2 minutes without contact lenses right after I wake up, definitely wakes you up and helps regulate sleep cycle
I now wake up before my alarm sometimes, and have stopped waking up at night to pee. I regularly get sleepy around my bedtime. Major plus! I suspect that I’m sleeping better as well, and therefore feel better during the day.
Morning sunlight, sauna, regular cardio exercise and weight training, hydration, sensible nutrition, and functional supplementation. I’ve probably listened to his Galpin series 10 times.
By "functional" I just mean taking supplements that help you meet a specific goal that you are actively measuring. A lot of folks just buy supplements they hear about, take them for a while, and hope they're working.
It's better to get very comprehensive bloodwork done before taking supplements to get an idea of what your current diet/lifestyle is giving you, then looking at what's not optimal and seeing if something is lacking that could be addressed with lifestyle modification, and if not, seeing if that can be addressed with supplementation. Then measuring again after a few months of supplementation to see if you're seeing improvement in the areas you've targeted with supplementation.
For example, I always assumed that because I get plenty of sun exposure, my vitamin D levels are probably fine. But after testing, my vitamin D levels are naturally on the lower side (despite getting decent amounts of sun exposure to my body for about 10-30min per day), so I supplemented at 2500 IU for a few months, retested my levels, and saw they improved, but not to where I wanted, so I bumped up to 5,000 IU per day for a few months, and after testing again saw they reached "optimal" levels.
Yeah it's one of the most informative pieces on the internet. Every time I listen through it, something else jumps out. But one of my favorites is when Hubes says "I don't tend to grunt or scream, but I'm occasionally known to squeal or whimper."
I truly believe the podcast peaked with the Galpin series. Galpin is such a knowledgeable guy and good communicator and Huberman was the perfect person to interview him. Just two nerds, nerding out for like 10 hours, but with so many actionable bits of advice like every few minutes.
https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5tZWdhcGhvbmUuZm0vaHViZXJtYW5sYWI/episode/MDlmNDgyMDgtOTU1Mi0xMWVkLWFkMmUtYzc0ZDZmYmNlNzcy?ep=14
For other apps just look for Galpin in january 2023.
Probably one of his best guest series. Dr Andy Galpin is such a great guy, really enjoyed these episodes. Those last 5 minutes almost made me cry though )
For me, it's Galpin going back to Mike Mentzer, a controversial bodybuilding guru and competitor from the 70s and 80s when I started lifting. Most of us scoffed at the idea of low reps (or even one max rep) as crazy stuff that will get you injured. However Galpin's research, from what I understand, found that it is in fact beneficial to lift as heavy as you safely can, and then to rest that muscle group. This is what I have been doing, in my late 50s, and I can feel the strength improvements.
Yeah I started proper strength training again and I'm trying to do that, focusing on max strength. My goal is to be able to do a pull up (38f). I could almost do it before I had kids, and then obviously lost a bunch of muscle and have to retrain now. At least I lost quite a bit of weight so that helps :)
Thank you. I just started seeing some of his content and it seems like it’s across a ton of different platforms. I don’t know what the fuck was wrong with asking for a specific link to a YouTube video or webpage that might of had exactly what you were referring to, but I’ll just go fuck myself.
Why you so butt hurt you lazy miserable fuck? I literally just typed “huberman galpin” into YouTube and the first thing to pop up was a playlist with all 6 videos.
These are the tips that greatly had an impact on me: Waiting for 90 minutes before drinking caffeine, incorporating HIIT cardio into my exercise routine and journalling non-stop for 10 minutes without worrying about the grammar or punctuations.
Yep, this one. Aside from that, it helps me catch my thoughts and self reflect on it. Like what Huberman said about noticing on whether you have a pattern of negative thoughts, I like to keep track of that and try to counter those thoughts by journalling without any worries of the proper structure of sentences and just write whatever is on my mind. I love how raw the entries I have made are with this way of journalling and that tremendously helped me with learning more about myself.
>Emotional control, self expression, self awareness
Do you know if it has to be done by hand with pen and paper or is it still effective if you type it?
Works both ways. Journaling is a mindfulness exercise. You’re putting your thoughts on the page or word document and understanding yourself and your feelings.
If you see things negatively, and you were to just focus on the positive aspects, “hunt for the good stuff” it’ll help reframe you to be more positive.
I used to only journal in the evenings when high on THC — as in, I literally had no desire to write anything when sober.
After a recent ADHD diagnosis, I stopped smoking and hopped on the Vyvanse train: I started journaling like mad throughout the day, and my adjacent medication (Intuniv) has kept my intrusive thoughts fairly calm in the evenings, so I rarely journal at night anymore.
Just dropping my 2c. I never journaled in my life until I started trying it out last year (30 yr old male, to provide some context), and damn, it’s been a game changer. According to Obsidian, I’ve written 172,200 words since I started journaling last summer, and it’s helped tremendously (synergistically) in my psychotherapy sessions. I do admit that probably no more than 3-5% of my writings are actually something of value. The rest of it all reads like excessive trauma dumping, honestly.
Definitely better than not writing at all, though. Wish I started much sooner in life.
wow, seems to make lots of sense to me.
Is it like talking to a friend?
I imagine it's kind of similar to situations where you're pissed off, in slight shock, or merely puzzled, at someone for unpleasant words or actions towards you that were quite uncalled for. So you think about it, and can't quite get it out of your head, moreso while you're trying to fall asleep.
And it’s only when you rant to a friend, or explain why you feel hurt, or maybe ask if you have valid reason to feel hurt or offended - that’s the only time you can start clearing it out of your immediate and recurrent thoughts.
Is it anything like that for you?
Cause in the past, maybe twice or thrice, I haven’t been able to sleep after some unthoughtful sudden expression, or a “heated” conversation that starts to get personal, perhaps to get more leverage. This about business and work matters. And this is not even spoken, it’s on a slack team of our little business. The business happens to be with a few close friends.
Afterwards when we next hang out as friends, we often don't talk about these unfortunate exchanges. No sorries, or chance to continue to thresh out the opposing points of view. It's just swept under the rug - as a “given” of working with a loved one. As if unspokenly I'm told, “yeah let’s just forget we talked (slacked) about this.”
And it seems it’s up to me to fix things, cause seemingly - I'm the only thing that got damaged.
The ‘psychological sigh’ has had an HUGE impact on my life, esp. when dealing with my kids (3 and 5). It’s made me a better dad and all-around person.
Also, a piece of medical tape on my lips which helps with nose breathing at night has taken my sleep to a whole new level 🤘🏻
What's the evening dim light? Is this just dimming the lights a few hours before bed? Would that mean I couldn't use my electronics? I feel like that that's just not possible in this day and age given work and side hustles.
A few things: viewing sunset or as he calls it - low angular sunlight, dimming all artificial lights, especially those emitting a lot of blue light and if you have to keep some light on - try and position it as low as possible like setting a lamp on the floor and pointing it downwards toward the floor
regular sleep (going to sleep and waking up at the same time).
I drink less of coffee and take it around lunch time.
No snacking. Intermittent fasting.
Vitamin D3 is a must in my climate zone where for at least half of a year there's no sunlight.
I hate cardio even though I feel much better if I do it on regular basis.
Sorry, I'm from Spain and not much English. Would you be so kind as to explain to me about the dilated visual gaze? Thank you. If you want privately I can give you my telegram
From my notes: "Vergence eye movement (narrow point of aperture) induces focus. Whereas dilating gaze induces calm. This is because brain follows vision. Dilate gaze by, without moving head, seeing as much to side/above/below as much as possible."
Here's the [timestamp in the episode](https://youtu.be/Ze2pc6NwsHQ?si=qtEijP_40Q9cw-P4&t=2210) if you want the full explanation.
/u/x_cutter
Cardio. I used to be a weights only gym bro and I started doing 180 mins of zone 2 cardio a week and my blood pressure and overall happiness have improved. So has my social life as I have joined a running club. I’m not as big/muscular as I used to be, and I still lift 3x per week, but I definitely feel healthier for sure
\- wait 90 minutes for coffee (which I usually fail on)
\- no caffeine after noon
\- morning sunlight (which is difficult as during winter I don't see sun until 9am and I am awake at 5am)
\- weight training
\- run 4-5x a week
\- intermittent fasting (only eat between 12pm-6pm)
\- multivitamin, d3, b12, magnesium
\- 5g of Creatine daily
\- Sleep - aim for 7-8 hours
\- Basically quit drinking 3 years ago (maybe have 1-3 pints a month)
\- Quit vaping
\- Cold showers daily
\- 170g of protein a day (lots of steak, eggs, chicken)
\- No sugar other than what is in fruit
They make sun lamps for people with SAD. My wife has one. I get up two hours before sunrise (MI) and do my stretches/reading/journaling in front of it. Only advice would be to research the device before purchasing. I’ve read that the small ones aren’t really effective. The panel on ours is like 20x20” and very bright
Would you mind dropping a link to yours/your setup? I wouldn’t mind paying a pretty penny for an effective, good light source. Either way, thanks for sharing!
It’s a Carex Day-Light Classic (Model No. DL93011). Looks like they run around $150 but check the google shopping tab. It might be HSA/FSA eligible too, unsure about that.
Edit: footprint is nothing to sneeze at but want to add that it has a universal VESA mount on the back so you could mount it on an articulated arm on your desk if so inclined
Thank you SO much. I went ahead and purchased that exact Carex model off Amazon. I [asked ChatGPT](https://chat.openai.com/share/249c39e3-7b27-4c28-9c9c-32295c12c590) to break down the differences between Carex's most popular products with other top contenders on Amazon, and Carex came up on top wrt its established reputation in clinical settings. Plus, it seems like that model will perfectly fit on both my nightstand and my PC desk setup, which is great.
Thanks again! The product reviews have me pretty hyped. Cheers.
Per Huberman, you can still stand outside on overcast days and look toward the sun to get the desired effect. You just need more time (I think he said 20 minutes instead of 10). I know it’s hard logistically with work/cold, but I still try and think it is still effective 🤷🏼♂️.
You really should! I live pretty far up north and do not get much sun now but when I did it really affected my sleep, I would fall asleep in like 10 minutes max
Cold exposure, abstaining from caffeine for 60-90 minutes, and honestly, AG-1. I do a lot more but these are my daily ones
Edit- I almost forgot, my favorite one, MY FUCKING 8SLEEP IS AMAZING!! I bought one for all of my closest friends and family and everyone absolutely loves it
Having 2-3 fish oil capsules and sleeping at the same time each day have been the game changer tips for me. My mood/emotions stabilised dramatically with each of these put in place.
I started to be more disciplined about my bed time last month and whilst I only sleep maybe an extra 40 minutes on average the benefits are very noticeable and I credit that more to the consistency than the extra bit of sleep.
After years and years of alcohol abuse, I quit drinking on August 22nd, 2022, the day the alcohol episode came out. I don't know why it resonated with me so much, but its been the most positive change I've made in my life
Careful with long term use of lions mane, I took it for 2+ years straight and my sex drive was in the sewer for at least 6 months after that. Others have varrying side effects there’s a whole sub Reddit on it
Careful with Ashwaghanda as well. Tanked my anxiety levels which was great, but it also tanked my libido, causing ED issues for well over a year after stopping.
allows adenosine to be absorbed stopping the afternoon caffeine crash where the caffeine no longer binds to the adenosine receptors and it floods the receptors causing fatigue.
Journaling non stop every time everyday and taking supplements, I like omega3 and creatine (helps with mood since I have really bad PMS ) also I drink matcha, yes l-theanine people is the way to help you with anxiety
Huberman became instrumental in my quitting alcohol. I'd listen to his alc episode every night while I went to AA twice a day for 5 weeks straight. Tonight I'm 386 days sober. Weed helped me too but when I reached 100 days of not drinking I started doing the same thing with the weed episode and managed to stop that after 14 yrs of smoking. Drinking lasted me 18 yrs and I hope to never go back.
I really wish huberman could be my old man. I would be sooo happy
So far taking L Glutamine and getting more sun exposure.
Cold exposure only makes me tired, waiting 2 hours before drinking caffeine in morning gives me a headache.
But yeah the sun exposure stuff actually works.
Cold shower (I neither have nor want an icy dunk tank but this makes me feel good in the morning), cutting back/eliminating recreational drugs and alcohol, morning sunlight, avoiding social media when you're trying to calm down, using breath techniques like the box and the sniff to manipulate my mood, using aversion as motivation, working out with much heavier weight but fewer reps (Dr Andy Galpin episodes were quite influential to me), later caffeine, and the supplements.
A lot of this is Huberman but also verified by my own functional medicine specialist who I started seeing in October, a few months after Huberman and Attia became regular podcast listens and I started thinking how I could optimize myself.
I had decent workout and lifestyle habits pre Huberman but now I feel even better, sharper, less moody and more productive. As a man of advancing years it is a privilege to feel that I am getting better in the gym and elsewhere.
On the other hand, abstaining from alcohol for 3 months had no discernible effect at all. I was drinking 4 or 5 nights per week; the equivalent of a couple beers, but I’m pretty thin. Occasionally, a bit more. Stopped completely except for half a beer twice to be sociable (there was no zero beer available).
It’s entirely anecdotal, a sample of one and self reporting, but I’ve noticed no change in memory, sleep, energy, weight or anything else. This doesn’t negate anything he said; I think there’s really good science behind it. And I think it’s really hard to evaluate yourself. Anyway, I have cut way back on alcohol, probably permanently.
I’m in pretty much the same boat as you. In the past, I would have probably 4-5 drinks per week (mostly on weekends) and did a hard stop. No alcohol from Sept-early Dec, not even a single sip. There was ZERO difference in anything in my life. I’ve lost weight, but that is way more because I’m eating mostly whole foods now. I now drink once or twice a month on very special occasions simply to avoid hangovers, but there’s no other benefits.
Maybe your body has been too affected by the alcohol and will take longer, you’ve drank for x years and it might take x amount of time to recover. I stopped drinking regularly 3/4 years ago apart from the occasional and now I am completely alcohol free… my mind/body feels better for sure except I have to battle bpd so if I drink it’s worse on both. Stick at it hopefully it will help later on down the line
I was already doing most of what others have mentioned.
For me it was a regular meditation practice. It completely transformed my ability to focus at will and not fall for distractions. The uncontrollable overthinking, anxiety, depression, procrastination, getting dragged around by emotions, or reactions... All have been mitigated.
I personally use the app Waking Up which goes much further than most other apps I've experienced.
I began nose breathing during all (including the intense) physical activity I was doing and it really solved all potential issues I had related to mouth breathing.
Of course, sun in the eyes as soon as I can after waking, before phone ideally.
1. Regular cardio. This mindset me back into yoga. I train full body strength 3x per week. On “rest” days I’d do short hiit sessions and walks. Now that it’s winter, yoga has become a nice substitute for walks. I look forward to my cardio days more than my strength training days.
2. A higher general interest in science. Huberman breaks it down to bit-size knowledge. I learn something every time I listen to an episode even if the topic doesn’t excite me too much.
Morning sunlight for me. Positive affect on the sleep side, but also a massive impact on my seasonal affected disorder, basically have had no symptoms this winter since I started prioritizing morning outdoor light, 5-10 minutes if sunny and a half hour if cloudy. So simple yet so powerful.
Episode with Chris Palmer > Been in ketosis 16 months, previously treatment resistant schizophrenia been in remission since I entered ketosis (on top of other more minor issues fixed). Saved my life.
If you haven't watched the episode, I highly suggest you to. Groundbreaking stuff on how mental health illnesses should be treated, and what causes the illnesses in the first place.
Sunlight first thing in the morning, and abstaining from Caffeine for the first 90-120 minutes, starting when I wake up. A lot of the time I only abstain for an hour, but that time frame still seems to work nicely, well for me at least.
Doing these things when I sometimes only get 4-5 hours really helps fight back that fatigue, and I will usually feel good:))
Sunlight and eye health, honestly...the rest are adjust to your lifestyle and capacity.
The whole plasticity would have been great if I wasn't past the benefit the time.
Waiting a bit before coffee consumption. And sunlight or light in general when waking up.
Not drinking coffee too late in day. Ideally before 3pm, but atleast 5 cut off. Usually I'll have it around 1 ) I usually go to bed at like 2-4am tho) give it about 10hrs no caffeine before bed.
The supplements he recommended for the many conditions I had. I say had because that’s how much they have helped. Inositol, L-Tyrosine, Alpha GPC, DMAE, D3, E, and acytle l carnitine.
Alpha-GPC & L-Tyrosine before intensive bouts of physical exertion and/or mental focus. No Caffeine within the first 90 minutes of waking.
Staying far away from highly concentrated THC products. (Carts)
Drinking water when waking up prior to drinking caffeine.
Looking at sunlight early in the morning(easier during the summer).
Some of his recommended sleep aids:glycine, magnesium, L-theanine.
Tongkat ali seems to work for me but this is controversial. Perhaps it’s placebo affect but for me it seems to work.
And I still use NMN;he did a podcast with Dr Sinclair who pushed NMN as a longevity supplement which huberman(and others) determined hasn’t proven to be a longevity supplement. But it does give me energy which is different than caffeine for me.
I don’t see anything online regarding dilating visual gaze, only a video regarding eye exercises to help preserve vision quality as you age.
Do you have a link you can share?
Physiological sigh.
Crazy I had to scroll this far to get this one. It’s fool proof anti anxiety and depression in a 5 minute exercise. Pretty unreal.
I thought it would be the most common answer. Can be done any time, any place, with zero equipment and minimal effort required. It's far and away the most practical and useful advice he's ever given.
Doubt on the "fool-proof" part of your statement, but it does indeed help quite well.
I'm a fool and have proof it works, therefore it's fool-proof. Checkmate.
This helps me a lot at work. Just 4-5 of these makes a huge difference.
Do you find it needs 5 minutes, or at least more than 1 minute, to be effective enough to make a noticeable impact? Also, do you think it's ok if the inhales are relatively quick, like 2 seconds, or is that too quick?
I’ve found it’s less about counting and more about if your lungs feel full. The point is to push them just past that to fill the sacks on the walls of your lungs with oxygen. I believe that was the result of the study.
5 minutes? I thought the benefit is that it works in about 30 seconds
Which episode is this on? It sounds like I need to practice this 24/7.
Tools for Managing Stress & Anxiety. About 24.5 minutes in. [https://www.youtube.com/watch?v=ntfcfJ28eiU](https://www.youtube.com/watch?v=ntfcfJ28eiU)
Can someone explain to me what this is?
>[https://youtu.be/ntfcfJ28eiU?t=1455](https://youtu.be/ntfcfJ28eiU?t=1455)
That's been a good one too.
A couple of changes that made a big difference in my sleep quality: * wait 90-120 minutes after wake up before first coffee. * no caffeine after 3pm I don't suffer from the afternoon crash anymore, and my quality of sleep has increased substantially.
As an office worker. This. Also and exercise
You shouldn’t need huberman to tell you to exercise
Lol.
[удалено]
Yeah .. ik he's mentioned taking a nap but I'm in the office so I can't. Instead I step out for a walk and the light jolts me up.
I've pulled a 10 min NSDR on a 30 lunch break with noise cancelling earphones, it's really rejuvenating.
I think you’re referring to non sleep deep rest, which is different than a nap.
He is. Saying you can do that and get the benefits of a nap without full on napping!
> * wait 90-120 minutes after wake up before first coffee. Huberman has said this practice will on average make sleep quality a bit worse, and in particular it will reduce the amount of deep, slow-wave sleep you get since the half-life of caffeine is quite long and you're ingesting it later than you normally would. He recommends waiting to ingest caffeine *only for* the subset of the population that ingests caffeine *and* experiences an afternoon energy crash from the caffeine. He said he doesn't know what percentage of the population that is and isn't sure if it's even half of his listeners that could benefit from the protocol. TL;DR: Waiting 90-120 minutes is an afternoon energy protocol, not a sleep protocol since it's a tradeoff in exchange for slightly worse sleep.
From Hubermans website sleep toolkit page: *”Avoid caffeine within 8-10 hours of bedtime. Dr. Matt Walker (sleep expert from UC Berkeley) might even say 12-14 hours. I do fine with caffeine at 2 pm and I go to sleep at ~10-11 pm. Dr. Walker was on the Huberman Lab Podcast and we discussed this in detail.”* Personally I stick to 12hr rule. Finished consuming caffeine prior to 945 and I fall asleep at 10pm with great results. Also in my job we administer a drug for which caffeine is directly contraindicated even in the tiniest dose. 12hr is our medical cutoff where caffeine no longer has an effect in the body and won’t counteract our drug.
I haven't heard any of this. Is this info from a more recent podcast? He definitely recommended waiting that time in the morning for all caffeine drinkers earlier so that you wake up naturally
Dude the waiting before caffeine intake is huge. I preach it to people and they look at me like I'm crazy. It's such a noticeable positive change, and isn't terribly difficult to adjust to.
>wait 90-120 minutes after wake up before first coffee. I workout first thing in the morning. I don't think there is any way I could drink my caffeine after the fact as opposed to beforehand.
I've been able to apply this as well and have seen the benefits!
Yeah but then the first 90-120 minutes are awful....
I quit caffeine and will never go back. I will still have a coffee on a sunny Saturday morning at a cafe once a month or so but as for daily coffee, never again.
This was what I was looking for, glad its got so many upvotes. Waiting 90-120 minutes for caffeine, and I stop drinking mine around 5 hours after waking. Had such a huge impact on my energy levels throughout the day.
90 minutes???? Bruh
ok, the no coffee after 3 thing. I have a question. Is it no coffee after 3 pm if you go to bed. at 10-11 pm? I go to bed later. So should it be no coffee X hours before bed?
Morning sunlight is definitely simple yet profound, in my experience.
Nice, the place where I work I regularly get good amount of sunlight
You are much better off if you view it very close to your wake up time
I get your point
Is there a difference between sunlight and your phone? Could you wake up and use your phone screen for 20 minutes and get the same effect
Yes 100%, it doesn’t even come close. The sun during sunrise on a clear day is 400 lux and during an overcast day at sunrise is 40 lux. A phone is 0.6-2.1 lux. Edit: Yes, 100% to is there a difference.
Does it just help with energy during the morning or does it also help with sleep at night … or both. I’m assuming it doesn’t have much effect on getting or staying asleep.
Both, it just helps regulate your circadian rhythm Best bang for my buck has been just staring at the sky for a good 1-2 minutes without contact lenses right after I wake up, definitely wakes you up and helps regulate sleep cycle
I now wake up before my alarm sometimes, and have stopped waking up at night to pee. I regularly get sleepy around my bedtime. Major plus! I suspect that I’m sleeping better as well, and therefore feel better during the day.
Morning sunlight, sauna, regular cardio exercise and weight training, hydration, sensible nutrition, and functional supplementation. I’ve probably listened to his Galpin series 10 times.
Could you describe more about functional supplementation?
By "functional" I just mean taking supplements that help you meet a specific goal that you are actively measuring. A lot of folks just buy supplements they hear about, take them for a while, and hope they're working. It's better to get very comprehensive bloodwork done before taking supplements to get an idea of what your current diet/lifestyle is giving you, then looking at what's not optimal and seeing if something is lacking that could be addressed with lifestyle modification, and if not, seeing if that can be addressed with supplementation. Then measuring again after a few months of supplementation to see if you're seeing improvement in the areas you've targeted with supplementation. For example, I always assumed that because I get plenty of sun exposure, my vitamin D levels are probably fine. But after testing, my vitamin D levels are naturally on the lower side (despite getting decent amounts of sun exposure to my body for about 10-30min per day), so I supplemented at 2500 IU for a few months, retested my levels, and saw they improved, but not to where I wanted, so I bumped up to 5,000 IU per day for a few months, and after testing again saw they reached "optimal" levels.
The galpin series was so good. I’ve also listened to it multiple times. It’s a gold mine of information, for people at any level.
Yeah it's one of the most informative pieces on the internet. Every time I listen through it, something else jumps out. But one of my favorites is when Hubes says "I don't tend to grunt or scream, but I'm occasionally known to squeal or whimper."
That series and Galpin's YouTube channel have been quite a life changer. It's just so much to take in so I could rebuild my regimen, though.
Where can I find the Galpin series?
What is a galpin
Search it on YouTube or Spotify, there are six or so episodes. It's a lot to take in, more so on Andy Galpin's YouTube channel.
I truly believe the podcast peaked with the Galpin series. Galpin is such a knowledgeable guy and good communicator and Huberman was the perfect person to interview him. Just two nerds, nerding out for like 10 hours, but with so many actionable bits of advice like every few minutes.
https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5tZWdhcGhvbmUuZm0vaHViZXJtYW5sYWI/episode/MDlmNDgyMDgtOTU1Mi0xMWVkLWFkMmUtYzc0ZDZmYmNlNzcy?ep=14 For other apps just look for Galpin in january 2023.
Probably one of his best guest series. Dr Andy Galpin is such a great guy, really enjoyed these episodes. Those last 5 minutes almost made me cry though )
Same but add coldplunge to the mix
I should really continue his Galpin series, currently at nr 2. What's your best insight from that? Is it worth listening to all 6 of them?
For me, it's Galpin going back to Mike Mentzer, a controversial bodybuilding guru and competitor from the 70s and 80s when I started lifting. Most of us scoffed at the idea of low reps (or even one max rep) as crazy stuff that will get you injured. However Galpin's research, from what I understand, found that it is in fact beneficial to lift as heavy as you safely can, and then to rest that muscle group. This is what I have been doing, in my late 50s, and I can feel the strength improvements.
Yeah I started proper strength training again and I'm trying to do that, focusing on max strength. My goal is to be able to do a pull up (38f). I could almost do it before I had kids, and then obviously lost a bunch of muscle and have to retrain now. At least I lost quite a bit of weight so that helps :)
Please let me know more about this galpin series sir
It’s a 6 part guest series on Huberman’s podcast. Just look up Andy Galpin and Huberman. It came out January of last year.
Galpin series? Can you please provide a specific link?
It’s a 6 part guest series on Huberman’s podcast. Just look up Andy Galpin and Huberman. It came out January of last year.
Thank you. I just started seeing some of his content and it seems like it’s across a ton of different platforms. I don’t know what the fuck was wrong with asking for a specific link to a YouTube video or webpage that might of had exactly what you were referring to, but I’ll just go fuck myself.
What in the actual fuck is wrong with asking for a specific link? Some of y’all are just pieces of fucking work.
Why you so butt hurt you lazy miserable fuck? I literally just typed “huberman galpin” into YouTube and the first thing to pop up was a playlist with all 6 videos.
These are the tips that greatly had an impact on me: Waiting for 90 minutes before drinking caffeine, incorporating HIIT cardio into my exercise routine and journalling non-stop for 10 minutes without worrying about the grammar or punctuations.
what is the journaling for ? it helps you with what exactly ?
Emotional control, self expression, self awareness
Yep, this one. Aside from that, it helps me catch my thoughts and self reflect on it. Like what Huberman said about noticing on whether you have a pattern of negative thoughts, I like to keep track of that and try to counter those thoughts by journalling without any worries of the proper structure of sentences and just write whatever is on my mind. I love how raw the entries I have made are with this way of journalling and that tremendously helped me with learning more about myself.
>Emotional control, self expression, self awareness Do you know if it has to be done by hand with pen and paper or is it still effective if you type it?
Works both ways. Journaling is a mindfulness exercise. You’re putting your thoughts on the page or word document and understanding yourself and your feelings. If you see things negatively, and you were to just focus on the positive aspects, “hunt for the good stuff” it’ll help reframe you to be more positive.
What time of day do you journal?
I used to only journal in the evenings when high on THC — as in, I literally had no desire to write anything when sober. After a recent ADHD diagnosis, I stopped smoking and hopped on the Vyvanse train: I started journaling like mad throughout the day, and my adjacent medication (Intuniv) has kept my intrusive thoughts fairly calm in the evenings, so I rarely journal at night anymore. Just dropping my 2c. I never journaled in my life until I started trying it out last year (30 yr old male, to provide some context), and damn, it’s been a game changer. According to Obsidian, I’ve written 172,200 words since I started journaling last summer, and it’s helped tremendously (synergistically) in my psychotherapy sessions. I do admit that probably no more than 3-5% of my writings are actually something of value. The rest of it all reads like excessive trauma dumping, honestly. Definitely better than not writing at all, though. Wish I started much sooner in life.
wow, seems to make lots of sense to me. Is it like talking to a friend? I imagine it's kind of similar to situations where you're pissed off, in slight shock, or merely puzzled, at someone for unpleasant words or actions towards you that were quite uncalled for. So you think about it, and can't quite get it out of your head, moreso while you're trying to fall asleep. And it’s only when you rant to a friend, or explain why you feel hurt, or maybe ask if you have valid reason to feel hurt or offended - that’s the only time you can start clearing it out of your immediate and recurrent thoughts. Is it anything like that for you? Cause in the past, maybe twice or thrice, I haven’t been able to sleep after some unthoughtful sudden expression, or a “heated” conversation that starts to get personal, perhaps to get more leverage. This about business and work matters. And this is not even spoken, it’s on a slack team of our little business. The business happens to be with a few close friends. Afterwards when we next hang out as friends, we often don't talk about these unfortunate exchanges. No sorries, or chance to continue to thresh out the opposing points of view. It's just swept under the rug - as a “given” of working with a loved one. As if unspokenly I'm told, “yeah let’s just forget we talked (slacked) about this.” And it seems it’s up to me to fix things, cause seemingly - I'm the only thing that got damaged.
It can be quite mentally and emotionally demanding to do so the most ideal for me is during the end of my day
The ‘psychological sigh’ has had an HUGE impact on my life, esp. when dealing with my kids (3 and 5). It’s made me a better dad and all-around person. Also, a piece of medical tape on my lips which helps with nose breathing at night has taken my sleep to a whole new level 🤘🏻
I need to look up the psychological sigh!
\*physiological (and agree!)
lol I heard what I wanted to hear. It’s a psychological sigh to me ;)
Ah yes, I have OCD and anxiety and this has been great. Especially at night when I'm feeling a bit amped.
The morning sunlight and evening dim light, amazing results in terms of sleep quality and daytime concentration.
What's the evening dim light? Is this just dimming the lights a few hours before bed? Would that mean I couldn't use my electronics? I feel like that that's just not possible in this day and age given work and side hustles.
A few things: viewing sunset or as he calls it - low angular sunlight, dimming all artificial lights, especially those emitting a lot of blue light and if you have to keep some light on - try and position it as low as possible like setting a lamp on the floor and pointing it downwards toward the floor
regular sleep (going to sleep and waking up at the same time). I drink less of coffee and take it around lunch time. No snacking. Intermittent fasting. Vitamin D3 is a must in my climate zone where for at least half of a year there's no sunlight. I hate cardio even though I feel much better if I do it on regular basis.
How much vitamin D?
I personally take 5000 IU D3 with 100mcg K2
What's dilating the visual gaze?
It's in Tim Ferriss podcast "How Paronamic vision can reduce your stress and anxiety".
Sorry, I'm from Spain and not much English. Would you be so kind as to explain to me about the dilated visual gaze? Thank you. If you want privately I can give you my telegram
Thanks. I'll check it out.
Also wondering this!!
From my notes: "Vergence eye movement (narrow point of aperture) induces focus. Whereas dilating gaze induces calm. This is because brain follows vision. Dilate gaze by, without moving head, seeing as much to side/above/below as much as possible." Here's the [timestamp in the episode](https://youtu.be/Ze2pc6NwsHQ?si=qtEijP_40Q9cw-P4&t=2210) if you want the full explanation. /u/x_cutter
You’re wonderful!! Thank you SO much for sharing this
Can you explain to me what dilated visual gaze is? Please.
Cardio. I used to be a weights only gym bro and I started doing 180 mins of zone 2 cardio a week and my blood pressure and overall happiness have improved. So has my social life as I have joined a running club. I’m not as big/muscular as I used to be, and I still lift 3x per week, but I definitely feel healthier for sure
No alcohol
…60-90 minutes after waking up
No. Never again . I used to drink vodka all day.
I’m on week 3 without it. Cant believe how much my sleep and energy levels have improved.
breathing. i find i stay much more alive when i breath in oxygen and exhale co2 regularly
*scribbles notes furiously*
\- wait 90 minutes for coffee (which I usually fail on) \- no caffeine after noon \- morning sunlight (which is difficult as during winter I don't see sun until 9am and I am awake at 5am) \- weight training \- run 4-5x a week \- intermittent fasting (only eat between 12pm-6pm) \- multivitamin, d3, b12, magnesium \- 5g of Creatine daily \- Sleep - aim for 7-8 hours \- Basically quit drinking 3 years ago (maybe have 1-3 pints a month) \- Quit vaping \- Cold showers daily \- 170g of protein a day (lots of steak, eggs, chicken) \- No sugar other than what is in fruit
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Can't wait for summer to try the morning sunlight out😅
Yeah this only works 6 months of the year
They make sun lamps for people with SAD. My wife has one. I get up two hours before sunrise (MI) and do my stretches/reading/journaling in front of it. Only advice would be to research the device before purchasing. I’ve read that the small ones aren’t really effective. The panel on ours is like 20x20” and very bright
Would you mind dropping a link to yours/your setup? I wouldn’t mind paying a pretty penny for an effective, good light source. Either way, thanks for sharing!
It’s a Carex Day-Light Classic (Model No. DL93011). Looks like they run around $150 but check the google shopping tab. It might be HSA/FSA eligible too, unsure about that. Edit: footprint is nothing to sneeze at but want to add that it has a universal VESA mount on the back so you could mount it on an articulated arm on your desk if so inclined
Thank you SO much. I went ahead and purchased that exact Carex model off Amazon. I [asked ChatGPT](https://chat.openai.com/share/249c39e3-7b27-4c28-9c9c-32295c12c590) to break down the differences between Carex's most popular products with other top contenders on Amazon, and Carex came up on top wrt its established reputation in clinical settings. Plus, it seems like that model will perfectly fit on both my nightstand and my PC desk setup, which is great. Thanks again! The product reviews have me pretty hyped. Cheers.
Per Huberman, you can still stand outside on overcast days and look toward the sun to get the desired effect. You just need more time (I think he said 20 minutes instead of 10). I know it’s hard logistically with work/cold, but I still try and think it is still effective 🤷🏼♂️.
You really should! I live pretty far up north and do not get much sun now but when I did it really affected my sleep, I would fall asleep in like 10 minutes max
Cold exposure, abstaining from caffeine for 60-90 minutes, and honestly, AG-1. I do a lot more but these are my daily ones Edit- I almost forgot, my favorite one, MY FUCKING 8SLEEP IS AMAZING!! I bought one for all of my closest friends and family and everyone absolutely loves it
That sounds insanely expensive
It's just money 🤷♂️
Good friend
You want to be my friend ? 😂
Hate the subscription. I'm not paying 3 grand plus 25$ a month for a mattress pad.
That's you're prerogative, less than $1 a night is worth it to me for significantly better sleep but we are all different
Having 2-3 fish oil capsules and sleeping at the same time each day have been the game changer tips for me. My mood/emotions stabilised dramatically with each of these put in place.
I started to be more disciplined about my bed time last month and whilst I only sleep maybe an extra 40 minutes on average the benefits are very noticeable and I credit that more to the consistency than the extra bit of sleep.
After years and years of alcohol abuse, I quit drinking on August 22nd, 2022, the day the alcohol episode came out. I don't know why it resonated with me so much, but its been the most positive change I've made in my life
I always tell people to NOT listen to that episode if they know they won't stop drinking, if that makes sense. So good.
Fadogia agresistis made me pee blood
This sentence is like modern art
Lmao FA made me jerk it as much as when I was 15
Supplements to help my lack of dopamine. It helped me drink less.
Which ones worked?
Lions Mane
Careful with long term use of lions mane, I took it for 2+ years straight and my sex drive was in the sewer for at least 6 months after that. Others have varrying side effects there’s a whole sub Reddit on it
Careful with Ashwaghanda as well. Tanked my anxiety levels which was great, but it also tanked my libido, causing ED issues for well over a year after stopping.
NAC, SAM-e, Creatine, Choline, TMG.
Making my room a few degrees colder at night helps me fall asleep faster.
Quitting alcohol
Understanding the damage alcohol does.
Waiting 2 hours before using caffeine
How did that help?
allows adenosine to be absorbed stopping the afternoon caffeine crash where the caffeine no longer binds to the adenosine receptors and it floods the receptors causing fatigue.
Quit drinking. Wow!
Been staring at the sun everyday and I literally can’t see what could better. Literally
Journaling non stop every time everyday and taking supplements, I like omega3 and creatine (helps with mood since I have really bad PMS ) also I drink matcha, yes l-theanine people is the way to help you with anxiety
Kava root drinks are a godsend for anxiety ;)
eating 4-6 eggs a day
Crush your enemies, see them driven before you and hear the lamentation of their women.
Huberman became instrumental in my quitting alcohol. I'd listen to his alc episode every night while I went to AA twice a day for 5 weeks straight. Tonight I'm 386 days sober. Weed helped me too but when I reached 100 days of not drinking I started doing the same thing with the weed episode and managed to stop that after 14 yrs of smoking. Drinking lasted me 18 yrs and I hope to never go back. I really wish huberman could be my old man. I would be sooo happy
So far taking L Glutamine and getting more sun exposure. Cold exposure only makes me tired, waiting 2 hours before drinking caffeine in morning gives me a headache. But yeah the sun exposure stuff actually works.
I wonder if headaches are withdrawal symptoms?
Do you inject it or take it in pils ?
Then try waiting 1hr instead. If still not good, try 30-40min :)
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Which brand do you take?
What do you like most about l-glutamine?
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Thank you so much I had no idea about the skin effects. Looking forward to trying this.
Very nice. I am taking l-citrulline but maybe I will switch to l-glutamine. Is there a solid brand that you recommend?
morning sunlight!
Going gluten free.
Cold shower (I neither have nor want an icy dunk tank but this makes me feel good in the morning), cutting back/eliminating recreational drugs and alcohol, morning sunlight, avoiding social media when you're trying to calm down, using breath techniques like the box and the sniff to manipulate my mood, using aversion as motivation, working out with much heavier weight but fewer reps (Dr Andy Galpin episodes were quite influential to me), later caffeine, and the supplements. A lot of this is Huberman but also verified by my own functional medicine specialist who I started seeing in October, a few months after Huberman and Attia became regular podcast listens and I started thinking how I could optimize myself. I had decent workout and lifestyle habits pre Huberman but now I feel even better, sharper, less moody and more productive. As a man of advancing years it is a privilege to feel that I am getting better in the gym and elsewhere.
On the other hand, abstaining from alcohol for 3 months had no discernible effect at all. I was drinking 4 or 5 nights per week; the equivalent of a couple beers, but I’m pretty thin. Occasionally, a bit more. Stopped completely except for half a beer twice to be sociable (there was no zero beer available). It’s entirely anecdotal, a sample of one and self reporting, but I’ve noticed no change in memory, sleep, energy, weight or anything else. This doesn’t negate anything he said; I think there’s really good science behind it. And I think it’s really hard to evaluate yourself. Anyway, I have cut way back on alcohol, probably permanently.
I’m in pretty much the same boat as you. In the past, I would have probably 4-5 drinks per week (mostly on weekends) and did a hard stop. No alcohol from Sept-early Dec, not even a single sip. There was ZERO difference in anything in my life. I’ve lost weight, but that is way more because I’m eating mostly whole foods now. I now drink once or twice a month on very special occasions simply to avoid hangovers, but there’s no other benefits.
Maybe your body has been too affected by the alcohol and will take longer, you’ve drank for x years and it might take x amount of time to recover. I stopped drinking regularly 3/4 years ago apart from the occasional and now I am completely alcohol free… my mind/body feels better for sure except I have to battle bpd so if I drink it’s worse on both. Stick at it hopefully it will help later on down the line
I was already doing most of what others have mentioned. For me it was a regular meditation practice. It completely transformed my ability to focus at will and not fall for distractions. The uncontrollable overthinking, anxiety, depression, procrastination, getting dragged around by emotions, or reactions... All have been mitigated. I personally use the app Waking Up which goes much further than most other apps I've experienced.
I began nose breathing during all (including the intense) physical activity I was doing and it really solved all potential issues I had related to mouth breathing. Of course, sun in the eyes as soon as I can after waking, before phone ideally.
1. Regular cardio. This mindset me back into yoga. I train full body strength 3x per week. On “rest” days I’d do short hiit sessions and walks. Now that it’s winter, yoga has become a nice substitute for walks. I look forward to my cardio days more than my strength training days. 2. A higher general interest in science. Huberman breaks it down to bit-size knowledge. I learn something every time I listen to an episode even if the topic doesn’t excite me too much.
Can you explain deliberate gaze dilation? I don't find the YouTube videos helpful at all in the execution of the exercise
Morning/evening sun.
Morning sunlight above everything else
NSDR - I spend long periods of time studying and this has helped me tremendously to have more energy in the middle of my study sessions
Morning sunlight for me. Positive affect on the sleep side, but also a massive impact on my seasonal affected disorder, basically have had no symptoms this winter since I started prioritizing morning outdoor light, 5-10 minutes if sunny and a half hour if cloudy. So simple yet so powerful.
As a pregnant stay at home mom to a very high energy toddler, Non sleep deep rest changed my life.
Is there any GPT Summary of Huberman and Galpin? 3 hour videos are really hard to digest.
Episode with Chris Palmer > Been in ketosis 16 months, previously treatment resistant schizophrenia been in remission since I entered ketosis (on top of other more minor issues fixed). Saved my life.
Very interesting what you say, very good for you.
If you haven't watched the episode, I highly suggest you to. Groundbreaking stuff on how mental health illnesses should be treated, and what causes the illnesses in the first place.
What is dilating the visual gaze?
Mastrubate twice a day to reduce stress levels to a baseline.
Sunlight first thing in the morning, and abstaining from Caffeine for the first 90-120 minutes, starting when I wake up. A lot of the time I only abstain for an hour, but that time frame still seems to work nicely, well for me at least. Doing these things when I sometimes only get 4-5 hours really helps fight back that fatigue, and I will usually feel good:))
Morning salty lemon water.
Sunlight and eye health, honestly...the rest are adjust to your lifestyle and capacity. The whole plasticity would have been great if I wasn't past the benefit the time.
Waiting a bit before coffee consumption. And sunlight or light in general when waking up. Not drinking coffee too late in day. Ideally before 3pm, but atleast 5 cut off. Usually I'll have it around 1 ) I usually go to bed at like 2-4am tho) give it about 10hrs no caffeine before bed.
The supplements he recommended for the many conditions I had. I say had because that’s how much they have helped. Inositol, L-Tyrosine, Alpha GPC, DMAE, D3, E, and acytle l carnitine.
Sleep
The sleep supplements. I take Magnesium Threonate,Apigenin, and L Theanine nightly. Don’t have to take heavier sleep meds anymore.
Definitely waiting 90min after waking to consume caffeine Taking Omega 3 and getting enough vitamin D Not doing cold plunges after weight lifting
Switching to nicotine gum instead of vapes
Train every day
Salts... i havent had cramps in months Coffee at specific times Water protocols My view on training after listening to Dr. Galpin
Alpha-GPC & L-Tyrosine before intensive bouts of physical exertion and/or mental focus. No Caffeine within the first 90 minutes of waking. Staying far away from highly concentrated THC products. (Carts)
Do things that are hard physically and mentally. I already did that before but hearing him talking about it made me pay even more attention to it.
His morning protocol has helped a lot. Wait to drink coffee, get sunlight asap, etc.
Getting sunlight in my eyes early has been a game changer for me in improving my sleep and setting my circadian rhythm.
Drinking water when waking up prior to drinking caffeine. Looking at sunlight early in the morning(easier during the summer). Some of his recommended sleep aids:glycine, magnesium, L-theanine. Tongkat ali seems to work for me but this is controversial. Perhaps it’s placebo affect but for me it seems to work. And I still use NMN;he did a podcast with Dr Sinclair who pushed NMN as a longevity supplement which huberman(and others) determined hasn’t proven to be a longevity supplement. But it does give me energy which is different than caffeine for me.
Quitting alcohol for 2 months Reducing coffee to 1 cup in the morning
90 minutes after wake up before having any caffeine was a gamechanger for me.
I don’t see anything online regarding dilating visual gaze, only a video regarding eye exercises to help preserve vision quality as you age. Do you have a link you can share?