What water temperature is best for cold therapy?

The ideal temperature for cold therapy is subjective, but it should be cold enough to feel uncomfortable and make you want to get out, yet safe for you to stay in for 1-3 minutes. A general range of 45-50°F (7-10°C) is often effective, but adjust based on your tolerance and always prioritize safety.

What are practical steps to get motivated for a new routine?

Start by creating a 'contract with yourself' and writing down your goals. Minimize distractions by putting away your phone. Focus on making the work itself the reward, rather than relying on external validation or rewards. Incremental progress and consistent effort are key.

How can I increase my Rapid Eye Movement (REM) sleep?

To get more REM sleep, increase your overall sleep duration by 10-30 minutes, especially in the morning. Engaging in intense exercise or deliberate cold exposure early in the day can also boost REM sleep later that night. Non-Sleep Deep Rest (NSDR) protocols are also beneficial.

What are the most impactful things schools can do to improve learning?

Schools should prioritize sufficient sleep for students, introduce short meditation or NSDR sessions, and incorporate micro-gaps within lessons to allow for information replay. Additionally, incorporating physical activity before or during learning can enhance memory encoding.

Does Shilajit boost testosterone and cognitive function?

Shilajit contains minerals that may slightly increase Follicle-Stimulating Hormone (FSH) and testosterone, but studies show minimal effect compared to foundational health practices like exercise, sleep, and nutrition. It's not considered a primary method for hormone optimization.

What is the best way to overcome obstacles when writing or working on a project?

Create high-stakes accountability measures, such as giving a friend money if you fail to meet a deadline. Minimize distractions by putting your phone away and setting strict rules about not leaving your workspace during dedicated work periods.

Where can I find information on addiction and recovery resources?

Huberman Lab provides specific timestamps on its website for episodes featuring Dr. Anna Lembke, author of 'Dopamine Nation.' Free resources like 12-step communities are also highly recommended for their proven effectiveness.

Key Moments

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

Andrew Huberman

Science & Technology5 min read57 min video

Aug 2, 2024|121,119 views|3,130|192

andrew huberman huberman lab podcast huberman podcast dr. andrew huberman neuroscience huberman lab andrew huberman podcast the huberman lab podcast science podcast

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Key Moments

TL;DR

Andrew Huberman's AMA covers skin health, cold therapy, motivation, sleep, learning, Sheila, and addiction resources.

Key Insights

Skin thinning with age can addressed through sun protection, collagen supplements, red light therapy, retinoids, laser resurfacing, and a healthy diet.

Effective cold therapy requires water 'just cold enough' to be uncomfortable but safe for 1-3 minutes, prioritizing safety over extreme temperatures.

Self-motivation relies on internal accountability (contracts with self) and minimizing external distractions like phones, rather than solely announcing goals to others.

Improving REM sleep involves adding sleep time, morning exercise or cold exposure, and Non-Sleep Deep Rest (NSDR) protocols.

Schools can enhance learning by prioritizing sleep, incorporating brief mindfulness/meditation, using micro-gaps in instruction, and integrating physical activity.

Shilajit may offer minor benefits for testosterone and energy, but its effectiveness is debated, and behavioral changes are more impactful for hormone optimization.

Addiction is a neurochemical regulation issue, not a willpower deficit, and resources like 12-step programs and expert insights are crucial for recovery.

SKIN HEALTH AND AGING

Skin thinning with age, a concern for individuals like Robert (77), can be addressed through several strategies. Sun protection remains paramount, with mineral-based sunscreens (zinc oxide, titanium dioxide) often preferred. Ingesting collagen protein (5-30g daily) shows moderate evidence for improving skin elasticity and smoothness. Red light or near-infrared light therapy (10-15 minutes, 5 days/week) can also enhance skin appearance. Prescription retinoids are dermatologist-recommended for improving collagen composition from within, while laser resurfacing can remove dead skin cells and promote a more youthful look, though it requires sun avoidance post-procedure. A low-inflammatory diet, hydration, and moisturizers also contribute to healthier skin internally and externally.

THE SCIENCE OF COLD THERAPY

Jen's question about cold therapy effectiveness highlights the importance of 'deliberate cold exposure.' The key is finding a temperature that induces mild discomfort, prompting the desire to exit, but allows for safe immersion for 1-3 minutes. This could be as low as 30 seconds for those facing significant mental barriers. Temperatures between 45-50°F are common, but subjective feeling is crucial. Safety is emphasized: avoid breathwork before entering cold water to prevent blackout, and ideally have a monitor. Cold therapy is primarily valued for its state-shifting effects, increasing alertness and improving mood post-exposure, rather than solely for metabolic effects.

MASTERING SELF-MOTIVATION

To cultivate self-motivation for new routines, Katie's question is addressed by emphasizing internal accountability. Announcing goals publicly can sometimes reduce intrinsic motivation as external validation suffices. Instead, creating 'contracts with yourself,' signing a confirmation of completion, or using simple checklists can be more effective. Removing distractions, particularly phones, is crucial. The goal is to make the work itself the reward, fostering a growth mindset where effort and completion are intrinsically satisfying. This 'closed-loop system' builds self-reliance and strength, making one less dependent on external support for motivation.

OPTIMIZING SLEEP AND LEARNING

Lou's inquiry into REM sleep reveals its significance for learning, emotional processing, and memory consolidation. To increase REM sleep, adding 10-30 minutes to sleep schedules, early morning exercise, or deliberate cold exposure can spike epinephrine, promoting REM. Non-Sleep Deep Rest (NSDR) protocols, lasting 10-30 minutes, are highlighted as a potential mimic of REM sleep's benefits for brain rest. Sleep deprivation leads to REM rebound, where more REM sleep is experienced the following night to compensate. For students, ensuring adequate sleep is foundational, coupled with incorporating brief mindfulness or meditation sessions to improve focus and working memory, and utilizing micro-breaks during instruction to facilitate memory replay.

ENHANCING LEARNING CAPACITY IN SCHOOLS

Danielle's question prompts a discussion on improving student learning. Key strategies include prioritizing sufficient sleep, which is crucial for neural rewiring. Incorporating brief, focused meditation or NSDR at the start of the day can enhance working memory and attention. Introducing 'micro-gaps' (short pauses) during lessons allows for rapid replay of information in the brain, increasing learning efficiency. Physical activity, particularly cardiovascular training before learning, also boosts cognitive function by increasing key neurotransmitters. Open discussions about optimal learning conditions and recognizing attention thresholds are also vital for creating an effective educational environment.

SHILAJIT AND HORMONE BALANCE

Regarding Shilajit's influence on cognitive function and physical health, particularly testosterone, Alec's question receives a nuanced answer. While authentic Shilajit contains minerals and some studies suggest a small, statistically significant increase in Follicle-Stimulating Hormone (FSH) and potentially testosterone, its overall effectiveness is considered low compared to behavioral changes. It may also interfere with female hormonal cycles. For hormone optimization, prioritizing adequate sleep (an extra 30-60 minutes nightly), healthy body fat percentage, balanced nutrition, regular exercise, and supplements with stronger data like Tongkat Ali or Fadogia Agrestis are recommended over Shilajit.

OVERCOMING OBSTACLES AND WRITING PROCESS

Alexander's question about book writing process and overcoming obstacles reveals a core philosophy: 'go as fast as you carefully can.' This balance of urgency and precision is key. To overcome obstacles like distractions, it's recommended to put the phone away, create accountability measures (like giving a check to a friend to cash if you break focus), and set strict rules, such as not leaving the writing seat until a timer expires. These high-stakes incentives, self-imposed barriers, and a focus on the work becoming its own reward are essential for sustained productivity and task completion.

RESOURCES FOR ADDICTION AND RECOVERY

Mike's query about addiction and recovery resources points to the progressive narrowing of pleasure sources. While 12-step communities are highly recommended zero-cost options with proven utility, Huberman Lab offers specific resources. An episode with Dr. Anna Lembke, author of 'Dopamine Nation,' delves into the neurochemical underpinnings of addiction, emphasizing that it's a circuit regulation issue, not a lack of willpower. The Huberman Lab website allows searching for timestamps related to addiction, providing accessible information for those seeking understanding and pathways to recovery. Emphasizing that recovery is possible and rewarding is a central message.

Mentioned in This Episode

●Supplements

●Products

●Software & Apps

●Organizations

●Books

●Drugs & Medications

●Concepts

●People Referenced

Actionable Advice from AMA #18

Practical takeaways from this episode

Do This

For thinning skin: Protect from excessive sun, consider collagen supplements (5-30g/day), explore red light therapy, and use high-quality moisturizers.

For cold therapy: Aim for water temperature that feels slightly uncomfortable but safe to stay in for 1-3 minutes; never do breathwork before entering cold water.

For motivation: Use a 'contract with yourself' approach, put your phone away, get adequate sleep, and focus on the work itself as the reward.

For REM sleep: Increase sleep duration by 10-30 minutes, consider morning deliberate cold exposure or exercise, and utilize Non-Sleep Deep Rest (NSDR) protocols.

For learning: Prioritize sleep, incorporate brief (3-5 min) meditation or NSDR at the start of learning sessions, introduce micro-gaps in information delivery, and engage in physical activity.

For testosterone: Focus on healthy body fat percentage, adequate sleep (extra 30-60 mins), resistance and cardio training, and consider supplements like Tonga Ali if foundational practices are optimized.

For writing/obstacles: Practice the 'as fast as you carefully can' principle, set high-stakes accountability measures (e.g., with friends or significant financial consequences), and minimize distractions like your phone.

For addiction: Utilize free resources like 12-step communities, read 'Dopamine Nation', and understand addiction as a neurochemical regulation issue, not a willpower deficit.

Avoid This

For thinning skin: Rely solely on chemical-based sunscreens without considering mineral-based options if concerned about potential endocrine disruption.

For cold therapy: Never do breathwork (especially hyperventilation) before entering very cold water due to the risk of blackout. Avoid submerging your head intentionally if not experienced.

For motivation: Announce goals to people who won't hold you accountable, as external validation can be enough to reduce intrinsic drive.

For learning: Rely on information delivered like a 'fire hose' without pauses, or neglect Adequate sleep.

For testosterone: Start with supplements like Shilajit before optimizing sleep, nutrition, exercise, and body composition.

For writing: Allow constant phone access or distractions to interrupt focused work sessions.

Common Questions

To address thinning skin, focus on sun protection, consider ingesting collagen protein (5-30g daily), explore red light therapy, and use high-quality, non-fragranced moisturizers. Prescription retinoids and laser resurfacing by a dermatologist are also effective but require more significant intervention.

Topics

Skin Health Sleep Optimization Learning Strategies Cold Exposure Health & Longevity Neuroscience & the Brain Mindset & Self-Improvement Productivity Addiction Recovery Hormone Balance

Mentioned in this video

Organizations

Stanford University

The discussion mentions supporting work at Stanford for various research initiatives including those related to mental health, physical health, performance, and neuroscience.

Columbia University

Mentioned as a university where Huberman Lab podcast philanthropy supports research.

University of Oregon

Mentioned as a university where Huberman Lab podcast philanthropy supports research.

New York University

Mentioned as a location where work on goal setting and habit formation is being supported.

Supplements

Zinc Oxide

Mentioned as a key ingredient in mineral-based sunscreens, considered safe by most dermatologists.

Titanium Dioxide

Mentioned as an active ingredient in mineral-based sunscreens, with some minor controversy around certain forms.

Collagen

Ingesting collagen protein, typically in dosages of 5-30 grams per day, is suggested to moderately improve skin elasticity, plumpness, and smoothness.

Shilajit

A mineral pitch from the Himalayas, with claims of increasing vitality and testosterone, though studies show small effects on FSH and testosterone, and it's not highly prioritized among testosterone-boosting methods.

Products

Bone broth

Mentioned as a source from which collagen can be ingested.

Concepts

red light exposure

Light panels emitting red or near-infrared light, used for 10-15 minutes daily, can improve skin appearance over a few months.

Drugs & Medications

retinoid

Prescription drugs that require dermatologist supervision and staying out of the sun, known to improve collagen composition from the inside out.

Software & Apps

laser resurfacing

A procedure performed by a qualified dermatologist to remove the top epidermal layer, which reduces cancer risk and improves skin appearance, but requires post-procedure sun avoidance.

People

Tim Ferriss

Mentioned in the context of 'fear setting,' a technique to consider worst-case outcomes for motivation.

Carol Dweck

Her work on growth mindset is mentioned as a support for the idea that the work itself should become the reward.

David J. L. Twardowski

His work on growth mindset is mentioned alongside Carol Dweck's as relevant to motivation and habit formation.

Kelly Boyer

Offers NSDR and yoga nidra scripts on YouTube and the Waking Up app, with a female voice.

Wendy Suzuki

A neuroscientist whose laboratory at New York University demonstrated that brief meditation sessions can significantly improve working memory, focus, and reduce stress.

Kyle Gillett

Co-guest on a solo episode about optimizing testosterone and estrogen.

Peter Attia

Co-guest on a solo episode about optimizing testosterone and estrogen.

Mike Tauras

Producer of the podcast, asked about where to find information regarding addictions and recovery.

Anna Lembke

Director of the Dual Diagnosis Addiction Clinic at Stanford and author of 'Dopamine Nation', mentioned as an expert on addiction and recovery.

Karen Dingar

A premium subscriber whose birthday is acknowledged by the speaker.

Companies

Examine.com