AMA #14: 2023 Philanthropy, Evening Routine, Light Therapy, Health Metrics & More | Huberman Lab

Intro

The “Huberman Lab” podcast explores science and science-based tools for everyday life. In this episode, Dr. Huberman discusses various topics, including philanthropy, evening routines, light therapy, and health metrics.

Main Takeaways

Philanthropy and Research

• Support from the podcast’s premium channel has allowed for substantial gifts to various laboratories, enabling important research on mindsets, intermittent fasting, immune system effects on fetal brain development, and novel treatments for eating disorders.
• Funding innovative treatments for eating disorders is crucial, as these conditions can be highly deadly.
• Transcranial magnetic stimulation (TMS) and psychedelic treatments are being explored for relieving depression and PTSD.
• Supporting conferences and events in fields like chronobiology is vital for young scientists to gain knowledge and foster collaborations.
• The podcast’s premium channel support and matching donations from the Tiny Foundation are driving major philanthropy and making a significant impact on research.

Embracing Effort and Challenging Tasks

• The anterior mid-singulate cortex is involved in embracing effort and leaning into difficult challenges.
• Challenging endeavors that stimulate the growth of the anterior mid-singulate cortex are uncomfortable but safe challenges.
• Stimulating the anterior mid-singulate cortex can come from physical endeavors, language learning, or engaging in hard conversations.
• Regularly engaging in challenging activities may help maintain healthy cognitive function and prevent atrophy of the intermid-singulate cortex.

Evening Routine and Light Therapy

• Getting morning sunlight is important for a morning routine, and getting a splash of sunlight in the afternoon and evening is also beneficial for overall well-being.
• Dimming lights in the evening and using red bulbs can create a mellow atmosphere, reduce cortisol levels, and help induce sleepiness.
• Red light therapy, such as using red light panels, can provide various health benefits, but it cannot pass through the skull to reach the brain.
• Viewing sunlight through a window takes longer to activate the circadian system compared to being outside because the light doesn’t enter the eyes in the same way.

Health Metrics and Fitness

• Monitoring resting pulse rate can gauge the intensity of workouts and adjust based on health status.
• Consistency in training and maintaining physical capabilities for various activities are essential for overall fitness.
• Recommended cardiovascular training includes long, slow sessions, a 35-minute run, and a shorter workout.
• The workout routine includes a warm-up, calisthenics, cycling, and sprinting to increase heart rate and VO2 max.
• Weight training in different repetition ranges can stimulate hypertrophy and strength gains.

Summary

Philanthropy and Research

The “Huberman Lab” podcast’s premium channel supports important research on various topics, including mindsets, intermittent fasting, immune system effects on fetal brain development, and novel treatments for eating disorders. These gifts enable researchers to conduct studies and disseminate their findings, benefiting the public and improving everyday life. Additionally, the podcast’s support and matching donations drive major philanthropy and make a significant impact on research.

Embracing Effort and Challenging Tasks

The anterior mid-singulate cortex plays a role in embracing effort and leaning into difficult challenges. Engaging in challenging activities that stimulate the growth of this brain region can lead to internal anxiety but is adaptive and beneficial. Challenging tasks, such as physical endeavors, language learning, or engaging in hard conversations, can activate and grow the intermid-singulate cortex, which is associated with healthy cognitive function in older age.

Evening Routine and Light Therapy

Having a morning routine that includes exposure to sunlight is important for overall well-being. Additionally, getting a splash of sunlight in the afternoon and evening can have beneficial effects. Dimming lights in the evening and using red bulbs can create a mellow atmosphere, reduce cortisol levels, and help induce sleepiness. Red light therapy, while unable to reach the brain, can provide various health benefits when used on the skin and eyes.

Health Metrics and Fitness

Monitoring resting pulse rate can help gauge the intensity of workouts and adjust accordingly. Consistency in training and maintaining physical capabilities for various activities are essential for overall fitness. Recommended cardiovascular training includes long, slow sessions, a 35-minute run, and shorter workouts. The workout routine discussed in the podcast covers warm-up, calisthenics, cycling, and sprinting to increase heart rate and VO2 max. Weight training in different repetition ranges can stimulate hypertrophy and strength gains.

Conclusion

The “Huberman Lab” podcast provides valuable insights into various scientific topics and their practical applications for everyday life. From supporting important research through philanthropy to discussing the benefits of embracing effort and engaging in challenging tasks, the podcast offers actionable information for improving mental health, physical health, and performance. The podcast also explores the impact of light therapy, evening routines, and health metrics on overall well-being. By incorporating these insights into daily life, listeners can optimize their health and enhance their quality of life.