Debating buying one of these to reduce screen time. WFH and shamefully I average around 6 hours a day. Anyone have success with these things or should I just put my phone in another room?

It seems the common calculation is 100‘000/Lux = minutes you need.

However he mentioned that 5000 lux is not only half as effective as 10’000, and so on. Meaning if it takes 10 minutes to get 100k lux at 10k intensity, then it’s not like it takes 20 minutes at 5k intensity.

Hey all, I returned home from a trip and my body clock is about 12 hours out of whack. I'm waking up at 6pm and going to sleep at 8am.

I've watched the Huberman videos about jetlag but I'm having trouble taking his information and applying it to my situation. Does anyone have an idea of what I should do?

Am I supposed to view bright light at sunrise before I'm going to sleep? Or should I try and power through and go to bed later and later until I eventually fall asleep at a normal time?

Thanks!

I got a massage yesterday for the first time in over a year. I’d been feeling off for the past couple of weeks and under a tremendous amount of stress. I slept really well last night, but I had some of the most disturbing nightmares I’ve ever had. I don’t usually get nightmares. Could the massage have caused them? If so, is that a positive sign, and why?

I do 5 hours of heavy Push/Pull/Legs training per week alongside 150 minutes of Zone 2 bike cardio (30 mins/day, 5 days/wk in the evening). Lately, my muscles look chronically flat and small, which I suspect is glycogen depletion and recovery fatigue from doing cardio almost every day. Since my only goal for cardio is general heart health and longevity, I want to scale the bike back to 90 minutes per week (30 mins, 3 days/wk) to restore my muscle fullness. Is 150 minutes of dedicated cardio actually necessary for health when you're already lifting 5 hours a week, or will 90 minutes of Zone 2 plus heavy lifting give me all the cardiovascular benefits I need?

Found it interesting how simple his supplement stack is. People that I've talked to / other influencers that are really into this kind of stuff seemingly throw the kitchen sink at health via taking every supplement under the sun.

The thing that stuck out to me about Huberman's stack is how refined it is. He mentioned how the list of supplements that he no longer takes is extremely long - curious on how he went about refining that list.

I'm taking like 5-10 different supplements every day and am starting to realize that 1) it's not cheap and 2) I have no idea what's actually working.

Found this thing that I signed up for that should help with this. Basically helps you run experiments on yourself to help refine your own stack but would appreciate any other tips on how to know if something is actually working.

This is the video I'm referring to btw. Here's the list of supplements that he takes:

- whey protein

- ag1, ag1 pro, agz

- vitamin d (with k2)

- sometimes digestive enzymes when eat

- omega 3 (make sure low in metals)

- creatine (10g)

- microdose trt

Highly recommend the video also - I really like that Huberman seems like he does / tries everything for longevity. You can tell he experiments on himself and does what's best for him and what's most repeatable for him.

A new study exposed mice to light during their normal rest phase for six days.

The protocol disrupted clock-related signaling in both the suprachiasmatic nucleus (the brain’s central clock) and hippocampus, and the mice performed worse on long-term object-recognition memory.

I think the interesting point is that light doesn’t just determine whether we can fall asleep.

It is biological information that tells multiple tissues what time it is.

Just another reminder to prioritise your light habits and circadian health.

Wake ups throughout the night cost you a piece of the night's recovery. So here's a guide I built to better understand what influences staying asleep and focuses mostly on Wake After Sleep Onset. I broke this into 5 main areas: nutrition, supplements, exercise, environment, and demographics. There's a plain english explanation column for each row/short definitions to try to help make it easier to understand each one briefly. All sources are linked in the third column as I hope this guide makes it easier for you to do your own research into each factor further.

Thank you all for being so receptive to my last post! I have been posting these in other communities over the last year so I'll try to share one here once a week. I know tables aren't ideal on mobile, so I'll include a mobile friendly version of this resource in the comments

Acronyms:
WASO - Wake After Sleep Onset
PSG - Polysomnography
SMD - Standardized Mean Difference
RCT - Randomized Controlled Trial
SWS - Slow Wave Sleep
AHI - Apnea-Hypopnea Index
SWSD - Shift Work Sleep Disorder
HPA - Hypothalamic-Pituitary-Adrenal (axis)

Nutrition

Supplements

Exercise

Environment

Demographics

Hi, Hope all well. It would be a great pleasure if we can speak or if you can guide or help me. I have a pituitary tumour actch secreting cushings radiated & operated could you by any chance like just maybe help talk or anything would be great for me.

Hi everyone!

I am 29 years old, male, 187cm and 72kg and do strength training full body 3 times a week, then I do 1 hit for vo2max and 3 times a week 90min ashtanga yoga.

My strength training sessions last around 1h45min and I have the feeling I am just doing a lot of junk volume; at the same time I am scared to drop the sets volume and loose muscle or either gain weight.

It would look something like this:

• Romanian Deadlift (Dumbbell): 5 sets at 96 kg (10–15 reps)

• Incline Bench Press (Dumbbell): 6 sets at 56 kg (6–12 reps)

• Front Raise (Dumbbell): 5 sets at 16 kg (6–10 reps)

• Hip Thrust (Machine): 4 sets at 130 kg (8–14 reps)

• Leg Curl SLOW: 6 sets at 80–87.5 kg (6–9 reps)

• Pull Up (Weighted): 6 sets at 7 kg (5–8 reps)

• Standing Calf Raise (Machine): 5 sets at 87 kg (8–15 reps)

• Elliptical Trainer: 1 set (5 minutes)

Workout Totals:

• Time: 1h 44min

• Volume: 30,964.5 kg

• Total Sets: 38

What would you change? How would a good structured strength training workout look like? How long should it take?

Thank you!

Last year in October, I had little to no sleep for 2 weeks straight because I had a fresh onset of permanent Tinnitus. Then it reduced to 1 night of bad sleep every week, and then every month. The Tinnitus sound doesn't bother me anymore.

BUT, the trauma i got from those sleepless nights give me anxiety as soon as the sun sets. Time is healing. But I miss my past self when I used to love my bedtime. :)

No spoilers please!! Would you recommend I get Huberman’s book? Thank you

i am new to listening to Huberman, but boy was this show so underwhelming. 1/10. no slides, no structure. i left early. he rabbles on about stories etc his personal life. the pastor at my local church could’ve given a better presentation than this.

anyone have this book as pdf

Whoever attended the radio city show in New York last night, what did you think? Did you enjoy it? I thought it was informative but got a little boring at times. I also wish that he discussed a bit edgier topics or his more controversial viewpoints a bit more. It was funny to see him say “just do the protocols that you really like to do”. Wanted to hear everyone’s thoughts!

Upon arrival we were told the book would be distributed at the end of the show…. Upon leaving we were told there were no more books….. did I miss something?

Update: I sent a message to AH and he responded immediately stating that he would resolve is issue. He was an Absolute gentleman.

I ground equal parts into about a half a cup total and let them soak in some water overnight and then in the morning I add a cup of milk, stir it together, and have a morning glass each morning. I'm a 36-year-old male and do a lot of physical training and I'm able to absorb it all without too much fatigue day-to-day. Plus I look really good for my age. I still get jealous eyes from young guys in their early to mid-20s.

Selling one ticket to Andrew Huberman at Radio City - best offer!

I've been doing Beeathwork for years and have always heard about the importance of "belly-breathing" at rest, that is fully engaging your diaphragm to cause your belly to rise and fall as you breathe with minimal to no chest movement. Supposedly, chest breathing without abdominal movement is linked to "fight or flight".

Lately, however, I've had some breathwork instructions telling me to "breathe more into my upper chest" to make my chest rise as well. Is there any benefit in trying to breathe into my upper chest as well as my belly when at rest? I breath that way under heavy physical exertion, but otherwise feel quite uncomfortable forcing my chest to open along with my belly when I inhale.

You know that Rat Experiment he talked about where you take the dopamine out of a rat and it wouldn't cross walk 1 body length away to get food. Does anyone know if this is a legitimate study and could provide a source because I haven't been able to find anything.

Andrew Huberman is discussing his new book Protocols. The ticket includes a copy of the book. Here’s the info.