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Andrew D. Huberman, Ph.D.

@hubermanlab

Aug 13, 2021 • 3 tweets • 1 min read • Read on X

The data are clear: for brain & body health we should all get ~150-180min of zone 2 (mellow-ish) cardio, & 5-10 sets of resistance exercise per muscle group, per week. Intensity level of sets adjusts that +/- 4 sets. Sleep, nutrition & hormone status impact recovery. #basics

Details of how to build each of the 4 types of endurance are here (time stamped), with references, etc.

hubermanlab.com/how-to-build-e…

And for science-supported protocols for the sets and reps and recovery factors on resistance exercise, etc. That’s all here:

hubermanlab.com/science-of-mus…

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More from @hubermanlab

Andrew D. Huberman, Ph.D.

@hubermanlab

Jan 19

If you wake up after 4-5 hours of sleep & find it hard to go back to sleep, it’s likely you offset your primary sleep drive (due to adenosine buildup etc). The next 2-3hrs of would-be sleep is when learning associated brain changes occur. 3 things help in this scenario. (Thread)

1. Prior to getting up, do 20min of NSDR (non-sleep-deep-rest). This can partially offset the effects of sleep deprivation in a potent way. NSDR are scripts easy to find but here is one (2 formats; can download). No cost or signup: youtu.be/hEypv90GzDE?fe…

open.spotify.com/album/0B67pFtY…

2. Get up, force bright light exposure w/10K Lux light for 15min (these are about 100USD; some are portable; I have NO affiliation) then light/easy exercise for 20min, hot shower, back to sleep or NSDR for 20min. You’ll likely fall back asleep. (b/c of effects on body temperature).

Read 6 tweets

Andrew D. Huberman, Ph.D.

@hubermanlab

Dec 31, 2024

Here are the 10 most popular Huberman Lab episodes of 2024:

#1: David Goggins: How to Build Immense Inner Strength @davidgoggins go.hubermanlab.com/emxCgmM

#2: Robert Greene: A Process for Finding & Achieving Your Unique Purpose @RobertGreene go.hubermanlab.com/QQuoiGd

Read 11 tweets

Andrew D. Huberman, Ph.D.

@hubermanlab

Dec 27, 2024

Many people have trouble falling asleep or back asleep after waking in the middle of the night. NSDR (Non-Sleep-Deep-Rest) teaches you how to deliberately relax into sleep-states. It also can (partially) offset sleep deprivation (if done any time). (Links to 0 cost NSDRs below).

For 20 min downloadable zero cost NSDR (you can select format to Spotify, YTube etc.) hubermanlab.lnk.to/20-min-nsdr

And for the 10 min version (also zero cost, downloadable, all formats etc). This is the link. hubermanlab.lnk.to/10-min-nsdr

Read 5 tweets

Andrew D. Huberman, Ph.D.

@hubermanlab

Dec 5, 2024

There is a very fast way to shift your sleep-wake schedule, whether for travel, becoming an early riser (or late riser) or accommodating shift work.

It starts with timing your light exposure correctly and knowing your temperature minimum — which is a time not a temperature, so you don’t need any technology to do this. Let me explain:

Your temperature minimum is your lowest body temperature in each 24-hour cycle. You don’t need to measure your body temperature to know it, as it occurs approximately two hours before your usual wake-up time.

Read 15 tweets

Andrew D. Huberman, Ph.D.

@hubermanlab

Dec 4, 2024

The top Huberman Lab podcast episodes for the last year were: (links to each below).

David Goggins: Building Inner Strength
Esther Perel: Romantic Relationships
James Hollis: Your True Self, Building a Life
Oral Health
How to Study & Learn
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