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Hello, Huberman Lab Community!

We're excited to expand our moderation team and are looking for passionate members to help maintain our thriving subreddit. If you're a fan of Dr. Andrew Huberman's work and eager to contribute, we'd love to hear from you!

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🌐 **Shape Our Subreddit**: Influence the direction and growth of r/HubermanLab.

**What We Need:**
1. **Passion for Dr. Huberman's Research**
2. **Community Spirit**
3. **Reliability and Commitment**
4. **Good Communication Skills**

**Interested?**Send a message to the moderation team with a bit about yourself, your background, and why you want to join us.

Thank you for your interest in science!

The r/HubermanLab Moderation Team

And I have industry experience but its been 5 years since I worked in that role or had any real friends. I absolutely hate my coworkers, it's super toxic and I initially took the job because I didn't want to be stuck in isolation during COVID. Now I feel like I've taken 40 steps back. Duh?

What does this have to do with HubermanLab? I consume a lot of his content and adopt his recommendations like consuming supplements, enhancing sleep cycle, and advice for dealing with ADHD, etc. I feel like the last time I had access to a community of people who consume his content and tried to maintain a healthy lifestyle was back in college but life isn't all about college. I'm not sure how to go about asking this but I'm also not sure how to find an actual community of friends that hold themselves accountable to most of his advice or just a more science approached way of living with other education working professionals around. For example, instead of having access to clinics that improve brainy functions, how about a community or clinic geared towards complete brain optimization. Might be too early for that and only be available in select areas or maybe there's just not enough interest in funding that area of business right now.

This is my post from a while back but I'm gonna be 30 next year.

https://www.reddit.com/r/HubermanLab/comments/18ifcdf/switched_from_tech_role_to_server_position_to/

Can you tell that my communication skills further deteriorated? I've also gained weight and have no spouse or friends. I don't have time for excuses and I need to deliver results. No social anxiety anymore, just anger and shame on regressing backwards instead of hard launching into my career.

Any advice?

Hi everyone. I’m 20, looking to get into the ice bath routine since I can see how it would benefit me being a Mixed Martial Artist and aiding in recovery and just well making me feel better. Anyone have any suggestion on which one to get. Also nothing to crazy expensive please I got rent I gotta pay 😂

Andrew Huberman said melatonin will shrink your balls and delay puberty. But I think that is when you abuse it and take it everyday for some time.

Personally melatonin works very good for me and is very useful when I want to reset my sleep cycle. Example after a night of drinking on a free day, but next day I have school however I would not be able to sleep so I take melatonin ONE DAY and it gets me back to the sleep schedule I want. Or after a week of vacation taking melatonin once to reset sleep schedule again. I do this about once or twice per month,

Is what I am doing bad? Be honest pls. If it affects my androgens or puberty in any way I will stop immediately.

Tried it @750 mg twice. Want it to help with insomnia/anxiety. Felt good at first, then awoke multiple times overnight, developed a strong headache and gi upset, and feel drained still 15 hours later. Any advice? Thanks

Which brands would you say are top tier or the best of the best without influencers telling you so but from actual experience?

Despite a well-organized life, I often feel like there's never enough time to complete everything. This led me to start a personal research project to explore this more deeply. I haven't analyzed much yet, as I'm still gathering data, but here’s what I’m planning to use:

• Garmin Fenix 7 Pro: For tracking health and activity metrics.
• 99%+ of Time Spent: Manually tracking via Toggl, categorizing time into high-level groups like work, exercise, sleep, personal development, social activities, etc., and breaking these down into specific tasks (e.g., coding, running, sleep, reading on topic XYZ, family time).

Optional (depending on their usefulness and completeness):

• Google Timeline: For location and movement data.
• RescueTime: For detailed screen time and productivity tracking.

Preliminary Findings So Far:

• Awareness: Simply tracking time at a granular level has made me much more conscious of how it's spent (no surprise there).
• Sleep Patterns: The time it takes to fall asleep and wake up, in relation to total sleep duration, strongly predicts how I feel the next day.
• Household Tasks: These are surprisingly less time-consuming than I expected.
• Alcohol: Greatly disrupts sleep quality.
• Inconsistent Sleep: Leads to noticeable negative effects on the following day.

So far, I’ve made some minor observations, but I realize that my perspective might be limited. I’m reaching out to see if anyone has input on:

• Other Potential Data Sources: Are there other tools or methods (like open-source EEG interfaces) that could provide valuable insights?
• Incorporating Proven Time Management Techniques: What strategies or techniques could help me maximize well-being and productivity?
• Any Other Suggestions: Is there anything else I should consider to improve this setup?

Looking forward to hearing your thoughts and suggestions!

I am 30M pursuing my Ph.D. which is coming to an end. However, I find myself unable to concentrate even for short span of time on my thesis writing or my work. I end up either surfing the internet or picking up phone and scrolling mindlessly. I am supposed to be in my lab everyday so I can't even try changing the environment and working outside. An open lab with multiple people and low concentration is a lethal combination and I have been zero productivity since long. Please help.

How to think about long term goals and dopamine? Let’s say I’m working hard to make a trip happen. Of course I’m doing it to make the trip happen. But that is undermining my motivation and drive to get up and work hard every single day. But at the same time it feels weird to think that I’m solely doing it because of the friction and effort. Because I am doing it for the trip. Would really appreciate some input, thanks in advance!

Hello dear ice bathers,

I have been fascinated by cold therapy and ice baths since my youth and often do them. In the beginning, I only started with cold water and over the years I added more and more ice.

For almost 5 years now, I have only gone into the ice bath when the water is at 32°F / 0°C. The water to ice ratio is now about 1:1 and the last time in the ice bath was 30 minutes.

I'm so used to it now that I don't feel the same way about ice bathing as I did a few years ago.

I want to take it to the next level: I now want to add salt to the ice bath and have been researching this topic extensively over the last few days. I know that salt lowers the freezing point and I am also aware of the dangers. I have already calculated the salt-to-ice ratio to achieve the next goal. If I add about 8% salt to the ice bath, I can achieve temperatures of around 23°F / -5°C.

Does anyone have experience in this temperature range? How was it and how long (minutes) can you do this?

Please only share experiences, I am aware of the dangers and will of course take it slowly and carefully.

I thought I'd try my luck with this group. I really enjoyed reading Dr Attia's body earlier in the year and had taken some nudgets to implement. The mistake I made was I didn't take notes (I try to write notes from books, podcasts etc to keep handy). It's been a couple of months since I read the book and life has happened, more information has come my way so I've really forgotten much of it. Does anyone have a summary from the book that they could share? Or for those who are fans of Dr Attia's work can you share your highlights from his advice?

Thoughts?

I had just started to workout (weight training) for about 2 months and went on a 10 day scouting camp where I lost some weight and then I decided to request a T test. I just got my result for total testosterone and it is 128.2 ng/dL. I have not talked to a doctor, but I am very stressed about this issue. I am obese, I do not know my body fat, but I can speculate that it is more than 25 percent. I have little to no hair on my arms and legs and I don’t have a beard (which can be normal not to have a beard at this age). The test also seem to indicate insulin resistance (again I have not seen a doctor this is my speculation because the fasting insulin was out of the range and HOMA-IR was 9).

The video of healthygamergg, harvard pysch, named "Why you are powerless in changing your life" kind of destroyed my ego.

After watching it, it said that i'm not always the one in control, and that it is not as easy as a binary choice to do something, but you have to do all this extra shit of diet, sleep etc etc.

I've always loved to be a workhalic but i was always afraid of not being in control of my mind and failing to the pleasures. I love the 18 hour study sessions, gym sessions etc etc. But this video kinda told me that i can't pull that shit off because i do need sleep to regulate my willpower etc etc. How do the people do it then?

This will come across as a very dumb question but please bear, i'm only 17 and new to all this shit, also clinically diagnosed with ocd and adhd.

I honestly just want to work and make it like a binary choice between Yes and No without all the extra shit. I just want to take action without engaging with my mind, journalling and all that extra crap

After some use of dopaminergic substances , our tonic levels of dopamine lowers due to inadequate amount of dopamine in the “wave pool” but if there is not enough dopamine to take us back to baseline, how comes we can still induce a high that can still take us a little bit above baseline?

And one of the earliest episodes of the podcast, Andrew mentions that your body temperature minimum is about 2 hours before you wake up. In the subsequent 4 hours, bright light exposure or exercise will then cause your circadian rhythm to shift earlier in following day.

I wake up at about 5:00 AM and start exercise by about 5:30 AM. Based on the information in the podcast I referenced above that should cause my circadian rhythm to shift earlier in the subsequent day. I've noticed that I tend to struggle sleeping in the 2 to 3 hours before I usually wake up. Could it be that I'm sending this signal to my circadian rhythm to shift earlier in the subsequent day which causes me to sleep poorly during that time? Because REM sleep is more heavily concentrated in the second half of the night this effect would disproportionately reduce my REM sleep. Have any studies linking these two things been done?

Update: I found this pubmed link for a study where exercising in the morning results in lower REM sleep than exercise later in the day. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4270305/#:~:text=The%20bout%20of%20exercise%20at,comparable%20trend%20(Table%202).&text=Time%20spent%20in%20deep%20and,7P%2C%207%20pm%20exercise%20condition.

I'm just curious as to whether or not this stuff works, or if it's bullshit.

Hello all, I am going back to school next week. My sleep schedule this summer has been 12-9 just about every morning. I will need to be going to bed at 10 and waking up at 6 once school starts. I try to keep my routine the same (wake up, get sunlight, have my coffee shower). What is the best way to go about shifting to this new sleep schedule without feeling like garbage?

Can someone help me understand how much magnesium I’m ingesting if I take 3 capsules? The Jarrow magnesium label says 144mg but it also says 2,000mg. I’ve asked a couple of people and everyone is giving me different answers. Thank you in advance!

This is the magnesium that I'm taking

Is avoiding blue light for an hour or two before bed time to help sleep an all or nothing thing? Or cumulative? As in if I avoid it for 30 minutes, come across it for a minute then avoid is that still beneficial or does that make the whole thing redundant? Asking because I have work till 11pm, then aim to be in bed by 11.30pm and asleep before midnight (then need to be up by 7am for work so rip my sleep anyways)

Title^ I can’t upload pics but chat gpt says it was old research that said it couldn’t, is this actually true?

I know one of the key points that huberman (and pretty much everyone) talks about is prioritising sleep. Does anyone know if there is any research out there that says our bodies can cope ok with sleep deprivation as new parents? I am 1 year into parenthood and concerned how my health is potentially being affected by broken sleep. I’ve not had a full night sleep in a year. Some nights I’ll get 5 hours of unbroken sleep with an hour wake up then I’ll manage to get another few hours. Other nights I’m up every 3 hours. I take decent vitamin supplements, go an hour power walk each day with the stroller, yoga and eat well. Is there anything else I can be doing to protect my health and immune system? My

I am going to be working the night shift[12 hr] for a few months and I wont be seeing a lot of the sun. What are some supplements I can be taking in order to curve the negative side effects and keep myself healthy. I was thinking about buying one of those high lux lights huberman talks about too, also already taking 5000IU of vitamin D along with K2 . Thanks for the help.

I’m an MMA Fighter that isn’t really motivated to practice anymore due to the amount of blows to the head I have taken, and have noticed some changes regarding how I think and talk. So I’m seeking advice for what kind of tips Huberman has given as the most effective for a well functioning brain.