AMA #18: Cold Therapy Advice, Skin Health Tips, Motivation, Learning Strategies & More

Andrew Huberman

2 ago 2024

Episode description

Welcome to a special edition of the 18th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. This episode is a recording of the live stream AMA, 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 and other donors.

If you're not yet a member but enjoyed this full-length livestream AMA, we invite you to join Huberman Lab 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-18-cold-therapy-advice-skin-health-tips-motivation-learning-strategies-more

*Timestamps*
00:00 Introduction & Announcements
00:15 Supporting Mental & Physical Health Research
01:56 Exciting New Research Initiatives
03:39 Skin Health & Appearance
14:46 Cold Therapy Benefits & Guidelines
21:18 Self-Motivation Strategies
27:05 Understanding REM Sleep
28:45 Morning Routine: Exercise & Cold Exposure
29:17 The Importance of REM Sleep
29:49 Non-Sleep Deep Rest (NSDR) Protocols
31:27 REM Sleep Rebound & Compensation
32:55 Impactful School Strategies for Learning
34:19 Meditation & Micro Gaps in Learning
39:13 Physical Activity & Learning
41:01 Exploring Shilajit & Testosterone
47:51 Writing Process & Overcoming Obstacles
51:32 Addiction & Recovery Resources
53:47 Closing Remarks & Gratitude

#HubermanLab #AMA

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Episode description

Mindsip insights from this episode:

Implement NSDR to mimic REM sleep benefits

A 10 to 30-minute Non-Sleep Deep Rest (NSDR) protocol may help compensate for a lack of REM sleep, as it's hypothesized to mimic the brain state of REM.

#NSDR

#REM

Question shilajit's effectiveness for testosterone enhancement

Shilajit has only weak scientific evidence for increasing testosterone and is likely less effective than behavioral changes or other supplements like Tongkat Ali.

#supplement

#testosterone

Utilize laser resurfacing as a preventive measure against skin cancer

Laser resurfacing is a dermatologist-supported procedure not just for cosmetic purposes, but also as a preventative measure for certain forms of skin cancer.

#cancer

#laser

Ingest prescription retinoids to enhance skin collagen from within

Ingesting prescription retinoids is a dermatologist-supported way to improve collagen composition from the inside out, but it requires avoiding sun exposure.

#skin

#supplement

Ingest 15 to 30 grams of collagen daily for improved skin elasticity

Ingesting 15 to 30 grams of collagen protein daily, often with vitamin C, has shown moderate effectiveness in improving skin elasticity, plumpness, and smoothness.

#collagen

#skin

Determine ideal cold therapy temperature for effective results

The ideal cold therapy temperature is not a specific number but is subjectively cold enough that you want to get out, yet can safely stay in for one to three minutes.

#cold-therapy

Boost learning with micro-gaps for enhanced memory retention

Introducing random, 10-second pauses or "micro-gaps" during learning enhances memory by allowing the brain to rapidly replay the information at 20 to 30 times the normal speed.

#cognition

#memory

Create a self-motivation contract to reward task completion

For self-motivation, create a signed contract with yourself to complete a task rather than announcing your goals to others, making the work itself the reward.