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Andrew Huberman

Andrew Huberman

@andrew-huberman · 32 positions · 0 changes of mind

Professor of neurobiology and ophthalmology at Stanford School of Medicine; hosts the Huberman Lab podcast on neuroscience, health and performance.

Everything they publish, on ppll ↗

Andrew Huberman did not write this page.

We collected these quotes from things they published elsewhere, and every quote links to where it was said. They have no account here and have not endorsed this site. Quotes are word for word; the short line under each one is our own restatement, not their wording. Their own site. Is this you? Claim it or ask us to remove it. Or tell us what is wrong here.

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  1. Our reading

    Most melatonin supplements contain doses far above what the body makes, which is a reason to be wary of them.

    Their wordsI am not a big fan of melatonin supplementation for a number of reasons, but just as a quick aside, the levels of melatonin that are in most supplements are far too high to really be considered physiological.
    spoken · machine transcript hear it at 5:07 · all korrents from this recording

    ↗Using Light (Sunlight, Blue Light & Red Light) to Optimize Health | Huberman Lab Essentialsyoutube.com 1st of 8 in this recording

  3. Our reading

    A starting protocol for sunlight on the skin is at least two or three sessions a week of 20 to 30 minutes, with as much of the body exposed as is reasonable.

    Their wordsthe idea is that you would want to get this two to three exposures per week minimum of 20 to 30 minutes of sunlight exposure onto as much of your body as you can reasonably expose it to
    spoken · machine transcript hear it at 12:21 · all korrents from this recording

    ↗Using Light (Sunlight, Blue Light & Red Light) to Optimize Health | Huberman Lab Essentialsyoutube.com 2nd of 8 in this recording

  5. Our reading

    Getting sunlight through a car windshield or a window, or behind highly reflective sunglasses, will not deliver the UVB-driven effects.

    Their wordssunglasses that are highly reflective or trying to get your sunlight exposure through a windshield of a car or through a window simply won't work. Most windows are designed to filter out the UVB light
    spoken · machine transcript hear it at 15:47 · all korrents from this recording

    ↗Using Light (Sunlight, Blue Light & Red Light) to Optimize Health | Huberman Lab Essentialsyoutube.com 3rd of 8 in this recording

  7. Our reading

    Most people would do well to get more sunlight through the whole year, provided they are not burning their skin or damaging their eyes.

    Their wordsthat we would all do well to get more UVB exposure from sunlight throughout the entire year, provided we aren't burning our skin or damaging our eyes in some way
    spoken · machine transcript hear it at 17:42 · all korrents from this recording

    ↗Using Light (Sunlight, Blue Light & Red Light) to Optimize Health | Huberman Lab Essentialsyoutube.com 4th of 8 in this recording

  9. Our reading

    To keep mood elevated, get plenty of light through the day and be cautious about bright artificial light at night.

    Their wordsSo if you want to keep your mood elevated, get a lot of light, UVB light throughout the day. And at night, really be cautious about getting UVB exposure from artificial sources
    spoken · machine transcript hear it at 24:59 · all korrents from this recording

    ↗Using Light (Sunlight, Blue Light & Red Light) to Optimize Health | Huberman Lab Essentialsyoutube.com 5th of 8 in this recording

  11. Our reading

    Red and near-infrared light therapies for skin are grounded in how light interacts with mitochondria and reactive oxygen species, not pseudoscience.

    Their wordsThat is not pseudocience. That is not woo science. That is grounded in the very biology of how light interacts with mitochondria and reactive oxygen species
    spoken · machine transcript hear it at 28:52 · all korrents from this recording

    ↗Using Light (Sunlight, Blue Light & Red Light) to Optimize Health | Huberman Lab Essentialsyoutube.com 6th of 8 in this recording

  13. Our reading

    When exploring red light for the eyes, use a source that is not painful to look at.

    Their wordsYou need to make sure that that red light source, it's not so bright that you're damaging your eye. A good rule of thumb is that something isn't painful to look at
    spoken · machine transcript hear it at 34:14 · all korrents from this recording

    ↗Using Light (Sunlight, Blue Light & Red Light) to Optimize Health | Huberman Lab Essentialsyoutube.com 7th of 8 in this recording

  15. Our reading

    If you need to be awake late at night, dim red light is the best choice because it should not suppress melatonin or raise cortisol.

    Their wordsIf you need to be awake late at night for sake of shift work or studying or taking care of children, etc., Red light is going to be your best choice because if the red light is sufficiently dim, it's not going to inhibit melatonin production and it's not going to increase cortisol at night.
    spoken · machine transcript hear it at 37:01 · all korrents from this recording

    ↗Using Light (Sunlight, Blue Light & Red Light) to Optimize Health | Huberman Lab Essentialsyoutube.com 8th of 8 in this recording

  16. 14 months earlier

  17. Our reading

    Perhaps 60 to 70 percent of exercise's effects on brain health, performance and longevity can be explained by the rise in autonomic arousal during and after exercise.

    Their wordsI think it's fair to say that probably 60 to 70% of the effects of exercise on brain health performance and Longevity can be explained by the specific shifts in our physiology both bodily physiology and directly within the brain's physiology during those bouts of exercise which is this increase in so-called autonomic arousal
    spoken · machine transcript hear it at 0:16:58 · all korrents from this recording

    ↗How to Use Exercise to Improve Your Brain’s Health, Longevity & Performanceyoutube.com 1st of 8 in this recording

  19. Our reading

    When you exercise relative to learning probably matters little, as long as the two sit fairly close in time.

    Their wordsit probably doesn't matter so much when you do your exercise or what it is that you're trying to learn it's going to be beneficial as long as the thing that you're trying to learn and the exercise are positioned fairly closely in time
    spoken · machine transcript hear it at 0:29:02 · all korrents from this recording

    ↗How to Use Exercise to Improve Your Brain’s Health, Longevity & Performanceyoutube.com 2nd of 8 in this recording

  21. Our reading

    Overdoing high-intensity exercise before learning can leave you with reduced cerebral blood flow and make it hard to focus.

    Their wordsif you quote unquote overdo it then you're going to arrive to that bout of learning with reduced cerebral blood flow and you're going to be in a state that it's very difficult to focus and learn new information
    spoken · machine transcript hear it at 0:33:10 · all korrents from this recording

    ↗How to Use Exercise to Improve Your Brain’s Health, Longevity & Performanceyoutube.com 3rd of 8 in this recording

  23. Our reading

    Feeling a little tired is not a reason to skip a workout, because moving the body itself raises energy.

    energy

    Their wordsso the next time you're feeling a little tired and you don't want to work out remember exercise gives you energy through the pathways that I just described
    spoken · machine transcript hear it at 0:44:00 · all korrents from this recording

    ↗How to Use Exercise to Improve Your Brain’s Health, Longevity & Performanceyoutube.com 4th of 8 in this recording

  25. Our reading

    To use exercise's arousal effect on cognition, include compound, multi-joint exercises such as squats, deadlifts, bench presses, pull-ups and rows.

    Their wordsthe key thing is to make sure that you're doing exercises that are compound exercises so that these would be the movements you can look these up just say compound exercises you can put that anywhere and you'll see that that includes things like squats deadlifts you know bench presses dips pull-ups rows
    spoken · machine transcript hear it at 0:50:03 · all korrents from this recording

    ↗How to Use Exercise to Improve Your Brain’s Health, Longevity & Performanceyoutube.com 5th of 8 in this recording

  27. Our reading

    Weekly exercise should reasonably include some jumping with a controlled landing, to load the skeleton, though no study yet shows which exercise best releases osteocalcin in humans.

    Their wordsit seems reasonable to assume and reasonable to employ some exercise within your weekly exercise that involves jumping of some sort in particular jumping where you have to control the Ecentric or Landing portion of that jump
    spoken · machine transcript hear it at 0:59:13 · all korrents from this recording

    ↗How to Use Exercise to Improve Your Brain’s Health, Longevity & Performanceyoutube.com 6th of 8 in this recording

  29. Our reading

    Everyone should do resistance training plus cardio each week, with at least one high-intensity interval session and some long, slow zone 2 work.

    Their wordsI believe that everybody should include both resistance training could be body weight free weights machines some combination of those as well as cardiovascular training each week and that the cardiovascular training should include both high-intensity interval training at least once per week and some so-called long slow distance training or zone two type training each week
    spoken · machine transcript hear it at 1:12:04 · all korrents from this recording

    ↗How to Use Exercise to Improve Your Brain’s Health, Longevity & Performanceyoutube.com 7th of 8 in this recording

  31. Our reading

    For long-term brain health, do something physically and psychologically challenging that you would rather not do at least once a week, as long as it is safe.

    Their wordsto do something you really don't want to do something really challenging both psychologically challenging and physically challenging at least once per week make sure it's safe psychologically and physically but do that thing
    spoken · machine transcript hear it at 1:42:35 · all korrents from this recording

    ↗How to Use Exercise to Improve Your Brain’s Health, Longevity & Performanceyoutube.com 8th of 8 in this recording

  32. 7 weeks earlier

  33. Our reading

    To set the body clock, get outside and view sunlight early in the day, ideally with the light reaching the eyes, even when the sun is already up.

    energy

    Their wordshowever if you wake up a few hours after the sunrise which I tend to most days personally you still want to get outside and view sunlight you don't need the sunlight beaming you directly in the eyes there's a lot of photons light energy that scattered from sunlight at this time but the key is to get that light energy from sunlight ideally into your eyes it's critically important that you get outside to get this light
    spoken · machine transcript hear it at 9:18 · all korrents from this recording

    ↗Master Your Sleep & Be More Alert When Awake | Huberman Lab Essentialsyoutube.com 1st of 8 in this recording

  35. Our reading

    Sunlight viewed through a window or a car windshield does far less to set the body clock than light viewed outdoors.

    Their wordshe tells me that it's 50 times less effective to view this sunlight through a window through a car windshield or through a side window of a car than it is to just get outside with no sunglasses and view light early in the day
    spoken · machine transcript hear it at 9:57 · all korrents from this recording

    ↗Master Your Sleep & Be More Alert When Awake | Huberman Lab Essentialsyoutube.com 2nd of 8 in this recording

  37. Our reading

    Take blue-blocking glasses off in the daytime and keep them for the late evening.

    Their wordsa lot of people will say oh I should be wearing blue blockers throughout the day no that's the exact wrong thing that should be reserved for late in the evening
    spoken · machine transcript hear it at 13:01 · all korrents from this recording

    ↗Master Your Sleep & Be More Alert When Awake | Huberman Lab Essentialsyoutube.com 3rd of 8 in this recording

  39. Our reading

    Get as much light as is safely possible early and through the day, as little as possible after about 8 p.m., and no bright light to the eyes between 11 p.m. and 4 a.m.

    Their wordsyou want as much light as as safely possible early in the day morning and throughout the day including blue light and you want as little light coming into your eyes artificial or sunlight after say 8:00 p.m. and certainly you do not want to get bright light exposure to your eyes between 11:00 p.m. and 4:00 a.m.
    spoken · machine transcript hear it at 17:32 · all korrents from this recording

    ↗Master Your Sleep & Be More Alert When Awake | Huberman Lab Essentialsyoutube.com 4th of 8 in this recording

  41. Our reading

    Evening lights are better placed low in the room, on desks or the floor, than overhead.

    Their wordsif you want to avoid improper activation of these neurons it's better to place lights that you use in the evening low in your physical environment so on desktops or even the floor if if that's if you want to go that way as opposed to overhead lights
    spoken · machine transcript hear it at 19:54 · all korrents from this recording

    ↗Master Your Sleep & Be More Alert When Awake | Huberman Lab Essentialsyoutube.com 5th of 8 in this recording

  43. Our reading

    Short naps of under one ultradian cycle can be very beneficial for many people, but nobody has to take them.

    Their wordsprovided that they're less than one ultradian cycle provided their 20 minutes or 30 minutes or even an hour can be very beneficial for a lot of people you don't have to take them
    spoken · machine transcript hear it at 24:53 · all korrents from this recording

    ↗Master Your Sleep & Be More Alert When Awake | Huberman Lab Essentialsyoutube.com 6th of 8 in this recording

  45. Our reading

    Trouble falling asleep is better approached through the body, with breathing, light and relaxation practices, than by trying to control the mind with the mind.

    Their wordsit's very hard to control the mind with the mind when you have trouble falling asleep you need to look to some mechanism involves the body
    spoken · machine transcript hear it at 27:51 · all korrents from this recording

    ↗Master Your Sleep & Be More Alert When Awake | Huberman Lab Essentialsyoutube.com 7th of 8 in this recording

  47. Our reading

    Before reaching for sleep supplements, get light exposure right first, then nutrition and activity.

    Their wordsI would not start by taking supplements I would start by getting your light viewing Behavior correct and then think about your nutrition and then think about your activity and then then think about whether or not you want a supplement
    spoken · machine transcript hear it at 32:48 · all korrents from this recording

    ↗Master Your Sleep & Be More Alert When Awake | Huberman Lab Essentialsyoutube.com 8th of 8 in this recording

  48. 7 months earlier

  49. Our reading

    A strong back needs the ability to generate rigidity in the core and spine so that the limbs can move well.

    Their wordsyou actually want to be able to generate rigidity within your core and spine in order to move your limbs to throw a ball or to do a martial arts Punch or to even dance gracefully or even just move up some stairs without falling
    spoken · machine transcript hear it at 0:14:46 · all korrents from this recording

    ↗Protocols to Strengthen & Pain Proof Your Backyoutube.com 1st of 8 in this recording

  51. Our reading

    Severe or persistent back pain that does not respond to non-surgical methods should be seen by a back expert, perhaps a surgeon.

    discipline

    Their wordsit's very important that if you have severe back pain or persistent back pain and you're not able to alleviate it with non-surgical methods that you talk to a back expert perhaps even a surgeon
    spoken · machine transcript hear it at 0:25:51 · all korrents from this recording

    ↗Protocols to Strengthen & Pain Proof Your Backyoutube.com 2nd of 8 in this recording

  53. Our reading

    Sit-ups and ab crunches are probably an inefficient exercise for back pain, and perhaps even the worst one.

    Their wordsand then they'll essentially sit up to contract the abdominals turns out that if you have back pain and even if you don't that is probably the least efficient and perhaps even the worst thing that you can do for your back pain
    spoken · machine transcript hear it at 0:37:56 · all korrents from this recording

    ↗Protocols to Strengthen & Pain Proof Your Backyoutube.com 3rd of 8 in this recording

  55. Our reading

    The curl-up is a good way to strengthen the abdominal wall, with or without back pain.

    Their wordsthe curl up is an excellent exercise for people who have back pain and who don't have back pain to strengthen the abdominal wall
    spoken · machine transcript hear it at 0:39:07 · all korrents from this recording

    ↗Protocols to Strengthen & Pain Proof Your Backyoutube.com 4th of 8 in this recording

  57. Our reading

    Repeated short, maximal contractions of about ten seconds probably build stronger muscle-activation pathways than one long static hold.

    Their wordsone of the advantages however of doing these brief 10-second holds and really focusing on the contraction of the abdominals hard or as hard as you can and then releasing is that as opposed to doing a long hold just trying to hold as long as you can and building a lot of endurance in the abdominals when you repeatedly contract a neuromuscular connection you build the pathways you basically allow the pathways that can engage those strong muscular contractions to a greater degree than if you're trying to just statically hold that particular position for a very very long time
    spoken · machine transcript hear it at 0:42:05 · all korrents from this recording

    ↗Protocols to Strengthen & Pain Proof Your Backyoutube.com 5th of 8 in this recording

  59. Our reading

    In a side plank, push the floor away and do not let the hips sag.

    Their wordsthe most common mistake was side planks is letting the hips sag so if you don't push the floor away from you enough if you're not stable enough through the foot contact with the floor or the leg contact with the floor
    spoken · machine transcript hear it at 0:51:23 · all korrents from this recording

    ↗Protocols to Strengthen & Pain Proof Your Backyoutube.com 6th of 8 in this recording