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Huberman Lab


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Jan 25, 2021

In this episode I discuss a simple and reliable measurement called your "temperature minimum" that you can use to rapidly adjust to new times zones when traveling, and to offset the bad effects of nocturnal shift work. I also discuss tools for adjusting sleep and waking rhythms in babies, teens, new parents and the elderly.

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Timestamps below.

  • 00:00 - Introduction
  • 04:15 - The bedrock of sleep-rest cycles
  • 07:05 - Night owls and morning larks
  • 08:22 - “The perfect schedule”
  • 11:04 - The 100K Lux per morning goal
  • 15:15 - Keeping your biological clock set
  • 16:15 - Reset your cortisol
  • 21:22 - Jetlag, death and lifespan
  • 23:00 - Going East versus West
  • 28:45 - The key to clock control
  • 31:01 - Your Temperature Minimum
  • 36:30 - Temperature and Exercise
  • 41:20 - Eating
  • 42:50 - Go West
  • 44:15 - Pineal myths and realities
  • 51:13 - The Heat-Cold Paradox
  • 53:45 - Staying on track
  • 55:30 - Nightshades
  • 57:00 - Emergency resets
  • 57:30 - Psychosis by light
  • 58:05 - Shift work
  • 1:02:40 - The Temperature-Light Rule
  • 1:04:20 - Up all night: watch the sunrise?
  • 1:06:45 - Error correction is good
  • 1:08:20 - NSDR protocols/implementation
  • 1:10:44 - The frog skin in your eye (not a joke)
  • 1:16:39 - Why stress turns your hair white
  • 1:17:24 - Ovaries or testes?
  • 1:18:25 - Babies and bright light
  • 1:21:40 - Polyphasic sleep
  • 1:25:25 - Ultradian cycles in children
  • 1:27:38 - Teens and puberty
  • 1:29:50 - Light before waking for better sleep
  • 1:31:20 - Older people and circadian rhythms
  • 1:33:48 - Sleepy Supplements
  • 1:42:00 - Red Pills & Acupuncture
  • 1:43:50 - Highlights
  • 1:48:30 - Feedback and Support

As always, thank you for your interest in science!

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]