Optimize Your Learning & Creativity with Science-based Tools | Huberman Lab Podcast #8

Summary

• The Huberman Lab Podcast is a science-based podcast that discusses tools for everyday life
• The first sponsor of the podcast is InsideTracker, a company that analyzes data from blood and DNA tests to help people understand their health and make informed lifestyle choices
• The second sponsor of the podcast is Athletic Greens, a vitamin, mineral, and probiotic drink
• If you visit insidetracker.com/huberman and use the code "Huberman" at checkout, you can get 25% off any of InsideTracker's programs
• If you visit athleticgreens.com/huberman, you can get a special offer on Athletic Greens, a year's supply of vitamin D3 K2, and five free travel packs of Athletic Greens
• The main topic of the podcast is how to optimize learning and creativity using science-based tools
• The brain's ability to learn and adapt is called plasticity, and it can be enhanced through certain activities and experiences
• Sleep, exercise, and nutrition all play a role in brain plasticity and can help improve learning and creativity
• Stress can inhibit plasticity, so it is important to find ways to manage stress and engage in relaxation techniques
• Learning new skills and challenging the brain can also enhance plasticity and improve creativity
• Using tools such as spaced repetition, interleaving, and retrieval practice can improve learning and retention of information
• Engaging in activities such as meditation and mindfulness can also improve creativity and learning
• It is important to find a balance and not try to do too much at once, as overloading the brain can hinder rather than enhance learning and creativity.
• Plasticity is the ability of the brain to change and reorganize itself, and is a natural process that occurs throughout the lifespan
• The goal is to access and direct plasticity towards specific goals or changes that you want to achieve
• There is no obligation to change or leverage plasticity
• Plasticity can be thought of in terms of short-term, medium-term, and long-term changes
• Short-term changes are temporary and may be used in specific situations, medium-term changes are changes that you may want to make but don't necessarily want to hold onto forever, and long-term changes are changes that you want to be permanent
• The brain has different systems that can be leveraged for plasticity, including the basal ganglia, the cerebellum, and the neocortex
• Plasticity can be facilitated through behaviors such as learning, exercise, and sleep
• Plasticity can be impaired by stress, drugs, and unhealthy behaviors such as a poor diet and lack of exercise
• Short-term plasticity allows the brain to change connections between cells, such as those between the eye and the circadian clock, every 24 hour cycle
• Viewing light in the morning helps to wake up and strengthen connections between cells
• Caffeine can cause a mid-morning crash if ingested immediately upon waking, so it is recommended to delay caffeine intake for the first two hours after waking
• Bright light, black coffee, and hydration can help with alertness in the morning
• Getting sunlight or bright light exposure in the morning can help improve sleep quality
• Regular exercise, especially outdoors, can improve sleep quality and help regulate the circadian clock
• It is important to get sunlight or bright light exposure during the day and avoid blue light at night to help regulate the circadian clock.
• The speaker suggests taking a "non sleep deep rest" protocol, which consists of napping or resting for 30-90 minutes, to improve productivity and enhance plasticity in the brain
• The speaker finds that this protocol helps them feel more awake and able to work later in the day
• The speaker believes that creativity has two parts: a creative discovery mode, which is facilitated by being relaxed and almost sleepy, and an implementation mode, which is more linear and focused
• The speaker suggests doing creative work during the "clear common focused" mode in the afternoon, after a "non sleep deep rest"
• The speaker advises against using substances to access creative states, as they can disrupt sleep and negatively impact productivity
• The speaker suggests using caffeine judiciously to improve focus and productivity, but avoiding it later in the day to ensure a good night's sleep
• Sensory blending does not equate to creativity
• Psychedelics can lead to more lateral connectivity and novel associations in the brain, which may contribute to creativity
• Creativity involves reconfiguring elements in a new and interesting way that is stimulating to the observer
• Psychedelics may have potential clinical uses, but they are not necessarily a portal to creativity
• Creativity is a two-stage process involving generation and implementation
• The creative process can be aided by setting, focus, and motivation
• The peak of wakefulness and suppression of the sleep signal occur late in the day
• There is a brief release of substances from the sleep centers in the brain around an hour before bedtime that can cause feelings of anxiety
• This natural anxiety usually passes after 45-60 minutes
• Consuming carbohydrates in the evening can help with sleep and maintain healthy thyroid function
• Caffeine and other stimulants should be avoided before bedtime
• Supplement use may also be helpful for sleep.
• The podcast is expanding and listeners can support it by telling their friends, family, and coworkers about it.
• There is a Patreon account set up for those who want to support the podcast but are not interested in the sponsors.
• The podcast has partnered with Thorne, a company with high standards for the substances in its supplements, for modulating the nervous system for better sleep, learning, alertness, and other things.
• Thorne has partnered with the Mayo Clinic and major sports teams.
• Thorne is offering a 20% discount on its website for listeners using the code "huberman."