AMA #16: Sleep, Vertigo, TBI, OCD, Tips for Travelers, Gut-Brain Axis & More

Summary

Andrew Huberman hosts a live Q&A from Sydney, Australia to engage with premium subscribers of his science podcast. He thanks listeners for funding important human health research through their subscriptions and announces new donation matching opportunities. Huberman then fields audience questions on optimizing sleep, diet, hormone levels, gut health and more, offering science-based advice. He emphasizes robust health maintenance through lifestyle interventions like sunlight, sleep, social connections, and movement rather than obsessing over past harms. The talk is insightful and conversational, exemplifying Huberman's accessibility in communicating science.

Takeaways

• 😊 Thanks premium subscribers for supporting research grants that lead to therapeutic breakthroughs
• 👍 Use morning sunlight, movement, social engagement and caffeine to shift your circadian rhythm when traveling
• 😎 If you feel good during the day on 5-6 hours of sleep, don't worry about lack of sleep
• 💊 SSRIs work by inducing neuroplasticity, not through serotonin itself
• 🐟 Take 1-2 grams of EPA from fish oil daily for mood and cardiovascular benefits
• 👀 Fix your eyes on a distant point to resolve vertigo by anchoring the visual vestibulo-ocular reflex
• 🧪 Get hormone levels tested every 3-5 years until age 40, then yearly after 40
• 😴 NSDR after workouts may indicate you're training too hard or long
• 🍎 Optimize your gut-brain axis through sleep, probiotics and avoiding antibiotic overuse
• 🦷 Brush your tongue gently with a soft toothbrush for oral health

Q & A

What is the purpose of the Huberman Lab podcast?

The Huberman Lab podcast discusses science and science-based tools for improving everyday life.

How does the premium channel funding contribute to research?

The funding from premium channel subscriptions supports research projects at universities on topics related to human health and performance, such as mental health, immunotherapy, nutrition and exercise physiology.

What is the best way to adapt your circadian rhythm when traveling?

The best way is to gradually shift your sleep-wake times over 2-3 days before travel to align with the new time zone, get bright light exposure in the mornings, be active and social during the day, and use dim red lights at night.

How can traumatic brain injuries be treated?

Key treatments include quality sleep to improve glymphatic clearance, anti-inflammatory agents, transcranial magnetic stimulation, hyperbaric oxygen therapy, elevating the head during sleep, and potentially supplements like creatine.

What causes obsessive-compulsive disorder (OCD)?

OCD is caused by miswiring in the basal ganglia and dopamine reward pathways in the brain. The compulsions exacerbate rather than relieve the obsessions.

How much EPA should you get from fish oil?

1-3 grams of EPA per day from fish oil can have antidepressant effects. The dosage depends on the concentration in the supplement.

When should you get hormone levels tested?

Get tested every 3-5 years from age 18 onward, or yearly after age 40, to track changes over time. Test the same hormones each time for consistency.

Why is working out at 80-90% intensity better than 100%?

Working out at submaximal levels allows better recovery between sessions, reduces injury risk, and enhances sustainable progress over time.

How can you improve your gut-brain axis function?

Get adequate sleep, avoid overusing antibiotics, ingest probiotic foods daily, increase microbial exposures, and consume prebiotic fiber from fruits and vegetables.

What is the proper way to clean your tongue?

Gently brush the tongue with a soft toothbrush and salt/baking soda. Scraping too hard can damage the tissue. Use a separate brush from your teeth.