AMA #18: Cold Therapy Advice, Skin Health Tips, Motivation, Learning Strategies & More

Introduction & Announcements (0s)

• Andrew Huberman welcomes listeners to the Huberman Lab podcast, which focuses on science and science-based tools for everyday life.
• He expresses his excitement about starting the premium subscriber AMA session.
• The introduction sets the stage for a question-and-answer session with the podcast's premium subscribers.

Supporting Mental & Physical Health Research (15s)

• The Huberman Lab podcast has expanded its philanthropy to support research in mental health, physical health, and performance.
• This expansion is made possible by premium channel subscribers, whose funds are used to support laboratories at major universities like Stanford, Columbia University, and the University of Oregon.
• The podcast has secured three dollar-for-dollar matches from generous donors, including the Tiny Foundation, effectively quadrupling the impact of premium channel subscriptions on research funding.

Exciting New Research Initiatives (1m56s)

• The speaker is excited to announce their support for several new research initiatives, including one exploring the use of deliberate heat exposure to treat symptoms of depression.
• They are also supporting research on goal setting at New York University, which aims to help people improve their ability to set and achieve goals in various areas of their lives.
• The speaker highlights research on the interactions between the immune system and the nervous system, particularly in children and young adults, which could lead to new insights into resilience and susceptibility to various health conditions.

Skin Health & Appearance (3m39s)

• Thinning skin with age is a common concern, and sun protection is crucial for preventing further damage. Excessive sun exposure accelerates skin aging, and while sunscreen can help, there are different types with varying levels of controversy. Mineral-based sunscreens with zinc oxide or titanium dioxide are generally considered safe, while chemical-based sunscreens have been linked to endocrine disruption in some studies.
• Collagen ingestion and red light therapy show moderate evidence for improving skin elasticity and appearance. Collagen supplements, typically taken at dosages of 5-30 grams per day, can improve skin elasticity and plumpness. Red light therapy, using panels emitting red or near-infrared light for 10-15 minutes daily, has also been shown to improve skin appearance.
• Retinoids, prescribed by dermatologists, can improve collagen composition and skin appearance. These prescription drugs require sun avoidance due to increased sun sensitivity but can significantly improve skin health from the inside out.
• Laser resurfacing, a procedure performed by qualified dermatologists, can remove the top layer of skin, reducing cancer risk and improving skin appearance. This procedure requires a period of peeling and sun avoidance due to increased skin sensitivity.
• Maintaining a healthy diet, including anti-inflammatory foods, essential fatty acids, and fruits and vegetables, supports healthy skin. Hydration and regular use of a high-quality moisturizer are also essential for maintaining skin health.

Cold Therapy Benefits & Guidelines (14m46s)

• Cold therapy effectiveness: The speaker emphasizes that the effectiveness of cold therapy lies in its ability to shift your mental state, making you more alert. While the exact duration of dopamine increase is debatable, the benefits of cold exposure are undeniable.
• Optimal cold temperature: The ideal temperature for cold therapy is cold enough to cause discomfort, but not so cold that it burns. The speaker recommends a temperature that makes you want to get out but allows you to stay in for 1-3 minutes. This subjective experience is more important than precise temperature measurements.
• Safety guidelines: The speaker strongly advises against deep breathing before entering cold water, as it can lead to a dangerous reduction in the gasp reflex. He also recommends having a companion present to monitor your safety, especially when experimenting with colder temperatures.

Self-Motivation Strategies (21m18s)

• Be mindful of who you tell about your goals. Sharing your goals with others can be less effective than keeping them to yourself, as external support can sometimes create a sense of complacency.
• Create a contract with yourself. Write down your goal, set a schedule, and sign a contract with yourself to hold yourself accountable. This can be more effective than seeking external validation.
• Focus on internal motivation. The work itself should become the reward. Avoid relying on external rewards or pressure, as this can limit your ability to sustain motivation over time. Develop a closed-loop system of motivation where you set goals, track your progress, and reward yourself for your efforts.
• Embrace growth mindset. Believe in your ability to improve and make the effort itself a source of satisfaction. This will help you stay motivated and achieve your goals.

Understanding REM Sleep (27m5s)

• REM sleep, characterized by vivid dreams and emotional processing, occurs more frequently towards the end of the night. It plays a crucial role in learning and emotional regulation, acting as a form of trauma therapy by allowing intense emotional experiences without the release of adrenaline.
• During REM sleep, the body experiences a healthy paralysis known as sleep atonia, preventing physical action despite the intense mental activity.
• Increasing REM sleep can be achieved by extending sleep duration by 10-30 minutes in the morning, or by experiencing a surge of adrenaline earlier in the day through activities like cold exposure or exercise. This adrenaline surge can enhance REM sleep during the following night.

Morning Routine: Exercise & Cold Exposure (28m45s)

• The speaker discusses the benefits of incorporating exercise and cold exposure into a Monday morning routine.
• While deliberate cold exposure after resistance training may limit some strength and hypertrophy gains, there is no evidence that taking a cold shower after resistance training will negatively impact these adaptations.
• The speaker advises against being overly paranoid or obsessive about cold exposure, suggesting a balanced approach.

The Importance of REM Sleep (29m17s)

• Engaging in activities that increase adrenaline levels, such as exercise or cold exposure, early in the day can promote more REM sleep later in the night.
• Hitting the snooze button and going back to sleep for a short period, even just 10 minutes, can also contribute to increased REM sleep.
• If you wake up feeling unrested or notice a lack of REM sleep on your sleep tracker, it may be beneficial to prioritize getting more sleep to achieve a longer, more restful night.

Non-Sleep Deep Rest (NSDR) Protocols (29m49s)

• Non-sleep deep rest (NSDR) is a technique that involves relaxing the body while keeping the mind active, similar to the state of REM sleep.
• NSDR protocols can be found online, including free 10- and 20-minute sessions on YouTube and Spotify.
• Dr. Huberman and Dr. Walker are conducting research to formally test the hypothesis that NSDR mimics REM sleep and its effects on the brain.

REM Sleep Rebound & Compensation (31m27s)

• The body compensates for lost REM sleep by increasing the amount of REM sleep during subsequent nights of adequate sleep. This phenomenon is known as REM sleep rebound.
• Factors like caffeine and alcohol can disrupt REM sleep and hinder the body's ability to achieve REM sleep rebound.
• While there are pharmacological tools to increase slow wave sleep, there are currently no proven medications specifically designed to increase REM sleep.

Impactful School Strategies for Learning (32m55s)

• The speaker emphasizes the importance of sleep for learning, highlighting that neuroplasticity and learning are triggered by focused attention, which is supported by adequate sleep.
• The speaker explains that the actual rewiring of neural connections occurs during sleep, particularly during deep sleep and rapid eye movement sleep. This process involves strengthening and weakening of synapses, as well as a small amount of new neuron growth.
• The speaker acknowledges the challenge of changing school protocols to accommodate later start times, but suggests that getting children to sleep enough, including naps, is crucial for optimal learning.

Meditation & Micro Gaps in Learning (34m19s)

• Meditation Improves Learning: The speaker advocates for incorporating short meditation sessions (3-5 minutes) at the beginning of each learning session in schools. This practice, based on research by Wendy Suzuki, can significantly improve working memory, focus, and reduce stress. The speaker emphasizes that meditation is not about mysticism but rather a perceptual exercise that helps individuals gain control over their attention and focus.
• Micro Gaps Enhance Learning: The speaker suggests incorporating "micro gaps" – brief pauses (10 seconds) – during information delivery in classrooms. These gaps allow for rapid replay of the information in the brain, effectively increasing the number of repetitions and enhancing memory encoding and storage. This process is similar to what happens during REM sleep, where the brain rehearses learned information at a faster pace.
• Physical Activity is Crucial: The speaker highlights the importance of physical activity for learning. While the text provided ends abruptly, it is clear that the speaker intends to discuss the benefits of physical activity for cognitive function and learning.

Physical Activity & Learning (39m13s)

• Engaging in cardiovascular training or any form of physical activity, such as running, jogging, or swimming, can enhance learning, particularly when the learning occurs immediately after the activity. This is likely due to the increased levels of catecholamines, including dopamine, epinephrine, and norepinephrine, which are released during physical activity and facilitate memory encoding.
• Poor sleep and overwhelming information delivery without breaks are detrimental to learning. It is important to incorporate pauses and breaks into learning sessions to allow for information processing and prevent cognitive overload.
• Optimal learning protocols should be discussed between students and teachers to identify individual attention thresholds and ensure that learning occurs when students are most focused.
• Factors such as caffeine intake, nutrition, and the timing of meals can significantly impact alertness and learning. Structuring the day to optimize these factors is crucial for effective learning.
• Adequate sleep is essential for cognitive function and learning.

Exploring Shilajit & Testosterone (41m1s)

• Shilajit is a mineral pitch from the Himalayas that is marketed as a testosterone booster. While some studies suggest a small increase in testosterone, the evidence is not strong, and the dosage is unclear. The speaker recommends focusing on lifestyle factors like body fat percentage, exercise, sleep, and nutrition before considering shilajit.
• The speaker emphasizes that both men and women have testosterone and estrogen, and both are crucial for libido. Disrupting the balance of these hormones can negatively impact libido.
• The speaker suggests that other supplements like tongkat ali may be more effective for increasing testosterone and libido. He recommends exploring these options before trying shilajit.

Writing Process & Overcoming Obstacles (47m51s)

• The speaker's writing process is slow but deliberate. He emphasizes the importance of finding a balance between urgency and precision, aiming to write "as fast as [he] carefully can." This approach helps him maintain a sense of momentum while ensuring accuracy and quality.
• Overcoming obstacles involves creating barriers and setting high stakes. The speaker shares his personal strategy of putting his phone away and setting a timer, refusing to get up until the timer goes off. He also suggests creating financial incentives for oneself, such as giving someone a check that can be cashed if the writing goal is not met.
• The speaker encourages viewers to try his methods and set their own high-stakes incentives. He believes that these strategies can help individuals overcome distractions and achieve their writing goals. He also promotes his upcoming book, "Protocols," which is available for pre-order.

Addiction & Recovery Resources (51m32s)

• The speaker acknowledges the prevalence of addiction and explains that it involves a narrowing of pleasurable experiences, leading to disruptive life patterns. This can manifest as process addictions (behavioral) or substance abuse.
• The speaker recommends 12-step communities as a valuable, free resource available worldwide. These programs have been scientifically validated for their effectiveness in addiction recovery.
• For Huberman Lab resources, the speaker suggests searching "addiction" on hubermanlab.com. This will lead to specific timestamps, particularly from an episode featuring Dr. Anna Lembke, an expert in addiction and author of "Dopamine Nation." This episode delves into the biological mechanisms of addiction, particularly dopamine, and offers insights into treatment and recovery.
• The speaker emphasizes that overcoming addiction is possible, requiring time, effort, and energy. It is a rewarding journey that improves both the individual's and others' lives.
• The speaker highlights "Dopamine Nation" as a valuable resource for understanding the neurological basis of addiction, dispelling the notion of willpower as the sole factor. It emphasizes that addiction is a disruption in brain chemistry, offering grace and easing the burden of guilt.
• The speaker encourages individuals struggling with addiction to utilize both the resources mentioned and the free, readily available 12-step communities.

Closing Remarks & Gratitude (53m47s)

• The speaker expresses gratitude to Karen for being a premium subscriber and wishes her a happy birthday. He also extends birthday wishes to anyone else celebrating their birthday on or around that day.
• The speaker expresses appreciation to all viewers for tuning in and for their support of the Huberman Lab. He emphasizes that the project is a labor of love and that he dedicates most of his waking hours to researching and sharing health and science information.
• The speaker encourages viewers to utilize the resources available on hubermanlab.com, including the AI engine, which he describes as an AI version of himself. He highlights the AI engine's ability to generate personalized protocols and exercise plans based on Huberman Lab information.
• The speaker encourages viewers to subscribe to the podcast on YouTube, Apple, and Spotify, and to leave a five-star review if they enjoy the content. He also emphasizes that he reads all comments, even those that are filtered.
• The speaker encourages viewers to apply the protocols and information that resonates with them and to discard anything that doesn't feel right. He emphasizes that he doesn't take credit for the protocols themselves, but rather acts as a funnel and filter for the vast amount of scientific research available.
• The speaker concludes by expressing his gratitude for the opportunity to share knowledge and for the viewers' interest in science.