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

Andrew Huberman

Feb 29, 2024

Episode description

Welcome to a special edition of the 16th Ask Me Anything (AMA) episode, part of Huberman Lab Premium, recorded in Sydney, Australia. This episode is a recording of a live stream AMA, originally exclusive to our Premium members. We've decided to make the full-length version available to everyone, including non-members of Huberman Lab Premium.

Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.

If you're not yet a member but enjoyed this full-length livestream AMA, we invite you to join Huberman Lab Premium at https://www.hubermanlab.com/premium. By subscribing, you'll gain access to exclusive benefits including our regular monthly full-length AMA episodes, AMA transcripts, podcast episode transcripts, early access to live events and more. Additionally, a significant portion of your membership proceeds contributes to advancing human scientific research. You can learn more about the research we were able to support in our Annual Letter 2023: https://www.hubermanlab.com/annual-letter/2023.

If you're a Huberman Lab Premium member, you can access the transcript for this AMA episode here: https://www.hubermanlab.com/episode/ama-16-sleep-vertigo-tbi-ocd-tips-for-travelers-gut-brain-axis-more

Timestamps
00:00:00 Introduction
00:02:34 Achieving Key Health Pillars While Traveling
00:07:11 Improving Sleep Quality
00:13:11 Understanding and Managing Vertigo
00:20:44 Enhancing Brain Function Post-TBI
00:26:58 Getting Closer to Unraveling OCD
00:30:44 Adjusting Circadian Rhythms for Travel
00:34:58 Optimal Dosage for Fish Oil Supplements
00:40:17 Monitoring Hormone Levels
00:46:09 Optimizing the Gut-Brain Axis
00:52:04 Best Practices for Tongue Cleaning
00:56:36 Conclusion & Thank You

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Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

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Episode description

Mindsip insights from this episode:

Override vertigo by focusing on a point and moving your finger

To combat vertigo or motion sickness, you can override incorrect inner-ear signals by fixating on a point and slowly moving your finger toward your nose to force the visual system to dominate.

#vestibular

Elevate feet to enhance glymphatic flow for brain health

Sleeping with your feet slightly elevated by 5 to 15 degrees is known to increase glymphatic flow, which can help clear debris from the brain, especially after a traumatic brain injury.

#brain

#sleep

Limit curcumin intake to avoid negative health effects

Taking high doses of curcumin or turmeric supplements can have negative effects, such as limiting DHT production, and some turmeric sources have been shown to have lead contamination.

#DHT

#supplement

Utilize creatine to enhance recovery from traumatic brain injury

Taking 5 to 10 grams of creatine monohydrate per day may enhance brain function and aid recovery, particularly for those who have experienced a traumatic brain injury (TBI).

#concussion

#creatine

Aim for over 1 gram EPA omega-3 for antidepressant effects

To achieve a mild to moderate antidepressant effect from fish oil, aim for a daily intake of over 1 gram of the EPA form of omega-3, not just 1 gram of total fish oil.

#depression

#omega-3

Gently brush your tongue with a soft toothbrush

Dentists recommend gently brushing your tongue with a separate, soft toothbrush without toothpaste, as scraping can be too harsh.

#oral-health

Recover lost sleep with Non-Sleep Deep Rest protocol

If you wake up feeling unrested after only 5-6 hours of sleep, doing a 10-30 minute Non-Sleep Deep Rest (NSDR) protocol before getting out of bed can help you recover.

#recovery

#sleep

Use portable red light to lower cortisol and improve sleep while traveling

A simple, portable red light bulb can be used in the evenings while traveling to lower cortisol levels and make it easier to fall asleep.

#red-light

#sleep

Challenge misleading sleep scores to enhance performance

According to research, receiving a poor sleep score can negatively impact your performance due to the belief effect, even if you actually slept well.

#sleep

#study

Andrew Huberman

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