July 10, 2021

#521: Dr. Andrew Huberman – A Neurobiologist On Optimizing Sleep,

Performance, And Testosterone | Tim Ferriss Show
#521: Dr. Andrew Huberman – A Neurobiologist On Optimizing Sleep, Performance, And Testosterone |
Tim Ferriss Show

Tim Ferriss is not associated or affiliated with PodcastNotes in any way. All notes are independently created by PodcastNotes and do
not imply any sponsorship or endorsement by, or affiliation with, Mr. Ferriss.

Key Takeaways
We can leverage vision and breathing to take control of our internal state

Tips to optimize sleep: (1) within 30 minutes of waking up, go outside and view sunlight for 2-10
minutes; (2) get first bright light exposure 14-16 hours prior to the desired bedtime; (3) dim light in the
evening hours; (4) avoid bright light and blue light 11pm-4am

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 Melatonin is actually a sex hormone disruptor and probably not worth the side effects – instead,
explore a cocktail of mangesium threonate or magnesium bisglycinate at 200-400mg 2-3 hours
before sleep; theanine 200-400mg; apigenin 50mg (consult with a physician first)

Even just 1-3 rounds of physiological sigh can reduce stress: double inhale through nose followed by
extended exhale

Turmeric is a potent DHT antagonist but quickly reversible if you stop taking it

Supplements to optimize testosterone and DHT levels: (1) Tongkat ali at 400mg per day; (2) Fadogia
agrestis at 425mg once per day

“When our mind is not stable…and we’re not able to control our mental state or it’s not where we’d
like it to be, we need to look to the power of vision, respiration, movement, weight training, running,
to re-orient the mind. It’s futile to rescue thinking with thinking.” – Dr. Andrew Huberman

Introduction
Dr. Andrew Huberman, Ph.D. (@hubermanlab) is a Professor of Neurobiology and Ophthalmology at
Stanford University School of Medicine. His lab focuses on neural regeneration, neuroplasticity, and brain
states such as stress, focus, fear, and optimal performance. Andrew Huberman is also the host of the
Huberman Lab podcast with new episodes released every Monday.
Tim Ferriss and Andrew Huberman cover a wide range of topics from leveraging vision and breathing,
optimizing sleep, sex hormones – and much more!
Host: Tim Ferriss (@tferriss)

Parallels of Vision And Breathing

Vision is a powerful lever to shift state of mind and body

Vision is part of the central nervous system

“What you see and how you view the world – literally – has an incredible impact on your state
of mind.” – Dr. Andrew Huberman

Eyes are responsible for detecting shapes, colors, etc. but also telling the brain whether to be
more relaxed or alert

Visual works to adjust inner-state

If we are relaxed, our pupils change so we see the entire environment we’re in; when we’re stressed or
excited our pupils dilate and we have narrowed view
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 Like breathing, our vision changes with different states of our mind and body

If you look forward and expand view (looking in panorama), you turn off attentional
mechanisms that drive stress

Vision and breathing have profound and rapid effects on the mind and body

Breathing and vision can cause changes in our internal state – and vice versa – our internal state can
cause changes in our vision and breathing

We can leverage vision and breathing to take control of the internal state

Using Visual System For Optimization Of Sleep

Light viewing behavior has a strong impact on alertness and capacity to fall asleep and stay asleep

We have to tell the body what time of day it is by viewing light with the eyes

We can adjust our circadian clock through light – if we flood it with light, we are altering our natural
rhythm

Tip 1: within 30 minutes of waking up, go outside and view sunlight for 2-10 minutes – triggers
healthy cortisol release to promote wakefulness; starts timer for melatonin

Shift cortisol pulse earlier in the day has been shown to ameliorate depression

Most powerful stimuli for biology and central circadian clock: (1) light; (2) exercise; (3)
feeding; (4) social cues – interact with people early in the day

If you live in areas with heavy cloud coverage, turn on as many overhead lights as you can in the
morning

As you approach evening, avoid bright light of any color and dim the lights

Bright light exposure between 11pm-4am has been shown to cause serious disruption in the
dopamine system – even in subsequent days

Tip 2: get first bright light exposure 14-16 hours prior to when you want to sleep

As sun is setting, view the sun to send another signal to your brain that it’s evening

Temperature minimum: point at which body temperature is lowest during sleep – about 2 hours
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 You can use temperature minimum to help with jet lag or travel plans by setting an alarm to wake up
at that hour in the location you are traveling and view bright light

Sleep Aides: Supplements, Prescriptions, Etc.

Melatonin is actually a powerful suppressor of puberty and has strong effects on sex
hormones

Melatonin has enough impact on hormones that it’s worth considering against

Supplemental melatonin is 10-1000x endogenous levels

Instead of melatonin, try a cocktail of: mangesium threonateor magnesium bisglycinate at

200-400mg 2-3 hours before sleep; theanine 200-400mg; apigenin 50mg

Always check with a doctor before starting, especially if you have any heart conditions or suffer
from night terrors or sleepwalking

Phosphatidyl serine can be used to blunt cortisol release after going to bed but is only recommended
in cycles

If you have sleep disruption for more than 2-3 days, you are in a period of long term stress
and need to address through behavior, supplementation, or a combination of both

Sleep really requires us to relax our brain

Accessing Non-Sleep Deep Rest & Yoga Nidra

Non-sleep deep rest and Yoga Nidra is a powerful tool to access sleep, clam, neuroplasticity – similar
to hypnosis

The hallmark of Yoga Nidra and non-sleep deep rest is self-directing state of calm

Thoughts follow vision and breathing

It’s important to learn to direct focus to something

Zero cost apps for Yoga Nidra: Kamini Desai, Liam Gillen

Paid app for Yoga Nidra: Reverie

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 A 20 minute non-sleep deep rest protocol accelerates plasticity by about 50% – and –
increases retention

Physiological sigh: double inhale through inhale followed by extended exhale– offloads carbon
dioxide and relaxes body

Even just 1-3 physiological sighs reduce stress

Anytime your inhales are longer than your exhales you are speeding the heart; anytime your inhales
are shorter than your exhales you are slowing down the heart

Clinical Applications Of Hypnosis & Correlation

To Psychedelics
Hypnosis is a state of calm and high focus

Hypnosis for smoking cessation has about a 50-60% success rate

As many as 90% of people experience reduced anxiety

A significant number of people have success using hypnosis for pain management

MDMA creates an atypical state: high dopamine release but has correlates of hypnosis because it
creates a very focused state

Psilocybin and LSD are more similar to sleep and hypnosis because space and time become fluid

The two extremes of human experience are stress/excitement and sleep

MDMA, psilocybin, and LSD are in related spaces in their correlation to hypnosis but not overlapping

Testosterone & Dihydrotestosterone (DHT)

DHT is made from testosterone and is a more powerful androgen

DHT is the basis of gym circle supplements

DHT has a psychological effect of making effort feel good

Some people are more DHT sensitive than others

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 Turmeric is a potent DHT antagonist – but quickly reversible if you stop taking turmeric

Ingredients in Propecia correlate to a decrease in strength gain in male athletes because of DHT
inhibition

Indirect ways to optimize testosterone and DHT levels: (1) sleep; (2) manage stress; (3) exercise

Supplements to optimize testosterone and DHT levels: (1) Tongkat ali at 400mg per day; (2)
Fadogia agrestis at 425mg once per day

Sports testosterone replacement therapy (TRT) = low dose, high-frequency regimen – basically
created by people on the internet

Warning: if you suddenly drive up testosterone a lot without taking anti-aromatase, you’re going to
also increase estrogen

Caffeine & Supplements For Cognitive

Enhancement
Alpha GPC has effects supported by quality studies – 300mg taken occasionally, early in the day

Use if you didn’t sleep well or want to push a workout or work session

Recommended yerba mate brand: Anna Park Yerba Mate

Most people would benefit by waiting 90 minutes before taking caffeine in the morning
because you are outcompeting natural ability to wake up

Reverse or counteract effects of caffeine: (1) increase glucose/carbohydrate; (2) 100-200mg of

theanine; (3) 1g of GABA

Vagus Nerve
The vagus nerve is a nerve network of the peripheral nervous system originating from the brain and
connecting to the body

It controls the pathway by which mental state can influence mental state, digestion, heart rate

The pathway is bidirectional

Gohas
Historical interest as a calming system but Premium
stimulating branches as well
 Exciting new studies are stimulating the vagus nerve and seeing real-time benefits in treating
depression

Upbringing And Personal Tales Of Andrew

Huberman
Huberman had some tough childhood experiences. He barely made it through high school and took
a leave of absence his first year of college

Pivotal moment: 4th of July fight at a house party which triggered him to turn things around

He was in mental health treatment for a period to help him work through things

Andrew Huberman goes to psychoanalysis 3x per week and has seen the same therapist for 30+
years

Attended Hoffman Institute: personal development process – full immersion requiring physical and
emotional purging

Huberman tips for life:

Work through your full biology – particularly understand how to optimize your sleep, nutrition,
and exercise

Exploration of internal reflection

Continue to have fun

Tim Ferriss Show : life, neurobiology, neuroscience, performance, sleep, testosterone

Notes By Maryann

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