Protocols
Science-based tools and supplements that push the needle.
Source
We recommend using this distillation as a supplemental resource to the source material.
Full Notes
Study: The Importance of Sleep States for Metabolism and Performance
- A recent study published in Cell Reports explored how different sleep states affect human metabolism.
- The study found that sleep states regulate more than 50% of all metabolite features detected in human breath.
- Researchers measured close to 2000 metabolites in breath every 10 seconds across an entire night’s sleep.
- They discovered that different sleep states, such as slow-wave sleep and rapid eye movement (REM) sleep, regulate individual metabolic pathways.
- The switch from sleep to wakefulness reduces fatty acid oxidation, while the transition from REM sleep to other sleep states affects the tricarboxylic acid (TCA) cycle.
- This study emphasizes the importance of experiencing different sleep states for optimizing metabolic circuits for human performance and health.
- Not getting sufficient sleep duration prevents the body and brain from transitioning through all the different aspects of fuel utilization, which can impact emotional stability and glucose metabolism during wakefulness.
- Ensuring enough sleep and experiencing all sleep states is particularly important for “night owls” who tend to go to bed late and wake up late.
-
The findings underscore the need for sufficient sleep quality and duration to optimize mental and physical health and performance.
Chronotypes and Sleep Schedules -
People may select sleep schedules based on social activities or personal preferences
- Unclear if there are real genetic propensities for being a night owl or early bird
- Important for people to have control over their sleep schedule and get sufficient REM sleep and slow wave sleep
Study: Resetting Night Owls’ Sleep Schedule
- Published in Sleep Medicine in 2019
- Randomized control trial with male and female participants
- Used nonpharmacological interventions in a real-world setting
- Targeted light exposure
- Consistent sleep-wake times
- Fixed meal times
- Caffeine intake
- Exercise
- Results showed significant improvements in mood, cognitive performance, and physical grip strength
Interventions for Shifting Sleep Schedule
- Wake up 2–3 hours before typical wake-up time
- Maximize outdoor light exposure during mornings
- Keep sleep-wake times fixed between workdays and weekends
- Go to sleep 2–3 hours before habitual bedtime
- Limit light exposure during evenings
- Keep a regular schedule for daily meals
- Don’t drink caffeine after 3 PM
- Don’t take naps after 4 PM or nap for more than 90 minutes
- Exercise during the morning, ideally before noon
Benefits of Shifting Sleep Schedule
- Improved cognitive performance
- Improved mood
- Improved physical performance (grip strength)
- Applicable to night owls, early birds, and people with typical sleep schedules
-
Useful for adjusting to new schedules, traveling, or matching sleep times with a partner
Athletic Greens -
Offers a special deal: 5 free travel packs and a year supply of vitamin D3 K2
- Visit Athleticgreens.com/Huberman
Neural Communication
- Nervous system made of nerve cells called neurons
- Neurons communicate through chemicals and electricity
- Synapses: small gaps between neurons where chemicals are released
- Neural circuits: chains of neurons creating different states of mind and behaviors
Neuromodulators
- Chemicals that influence the activity of neural circuits
- Four key neuromodulators: dopamine, epinephrine (adrenaline), serotonin, and acetylcholine
-
Can be controlled through behavioral tools and supplementation to achieve desired brain and body states
Neuromodulators: Fast and Baseline Features -
Neuromodulators: dopamine, serotonin, epinephrine, and acetylcholine
- Fast actions: occur on the order of seconds, minutes, or up to an hour
- Baseline actions: occur on the order of hours, days, or even weeks
Phases of the Day
- Phase 1 (0–9 hours after waking): dopamine and epinephrine dominate
- Phase 2 (9–16 hours after waking): serotonin levels increase
- Phase 3 (17–24 hours after waking): chaotic levels of neuromodulators during sleep
Hormones and Neuromodulators
- Hormones have fast and slow effects on the brain and body
- Steroid hormones (e.g., estrogen, testosterone, corticosterones) can control gene expression
-
Understanding the backdrop of neuromodulators and hormones is essential for leveraging tools to optimize brain chemistry
Hormones and Neuromodulators -
Hormones can change the identity of cells, genes, and proteins
- Example: Puberty — testosterone and estrogen are released, transforming the body and brain
- Hormones can have slow, long-lasting actions or fast actions
- Example: Adrenaline (epinephrine) — fast action, increases heart rate, changes blood flow, and alters vision
- Hormones can impact neuromodulators (dopamine, serotonin, epinephrine, and acetylcholine)
- Testosterone generally increases dopamine
- Corticosterones (like cortisol) generally increase epinephrine
- Oxytocin and prolactin generally increase serotonin
- Acetylcholine doesn’t have a clear link to hormone systems
Effects of Hormones on Neuromodulators
- Testosterone and dopamine tend to collaborate in the same direction
- Cortisol and epinephrine tend to collaborate in the same direction
- Oxytocin, prolactin, and serotonin tend to collaborate in the same direction
- Acetylcholine has potent effects on its own
Neuromodulator Functions
- Dopamine: Increases motivation, drive, and focus
- Misconception: Dopamine is about pleasure, but it’s actually about motivation and pursuit of goals
- Epinephrine and norepinephrine: Generate energy and baseline level of activity
- High levels: Feel agitated, want to move, can’t shut down thinking
- Low levels: Less physical and mental energy
- Epinephrine is manufactured from dopamine
Understanding these neuromodulators and their interactions with hormones can help create a toolkit for managing mental and physical health. This can include behavioral, supplementation, and prescription drug-based approaches.
Neuromodulators
- Epinephrine (Adrenaline)
- Increases energy and state of readiness
- Activates the immune system
- Released during stress
- Serotonin
- Creates states of contentment, happiness, relaxation, and relief from pain
- Associated with satiety and feeling of having enough
- High levels can lead to sedation and lack of motivation
- Low levels can lead to agitation and stress
- Acetylcholine
- Associated with focus, learning, and encoding new information (neuroplasticity)
- Not directly controlled by major hormone systems
- Can be released during calm states, such as when focusing on a newborn child
Increasing Dopamine for Motivation
-
Natural behavioral tools for increasing dopamine:
- Sunlight exposure in the early part of the day (within the first 3 hours of waking)
- Maximizes sunlight exposure to eyes and skin (without causing harm)
- Sets in motion biological cascades that trigger dopamine release and increase dopamine receptors
- Increase the number or efficacy of dopamine receptors (D2 and D3 receptors)
- Allows circulating dopamine to have a greater effect on motivation, mood, and feelings of pursuit
Caffeine and Dopamine
- Allows circulating dopamine to have a greater effect on motivation, mood, and feelings of pursuit
- Sunlight exposure in the early part of the day (within the first 3 hours of waking)
-
Regular ingestion of caffeine (100–250mg) increases the number of D2 and D3 dopamine receptors
- Immediate effects: increased adrenaline and epinephrine, decreased adenosine (feeling less sleepy)
- Long-term effects: increased number and efficacy of dopamine receptors
- Recommended caffeine intake varies from person to person
- Limit caffeine intake to early in the day (not past 2–4pm) to avoid disrupting sleep architecture
Tyrosine-rich Foods and Dopamine
- Tyrosine is a precursor to dopamine and can be found in certain foods
- Examples: meats, Parmesan cheese, some vegetables
- Eating Tyrosine-rich foods can increase dopamine synthesis
- Be cautious if taking drugs that manipulate dopamine pathways (e.g., for Parkinson’s or depression)
Supplements to Increase Dopamine
- Mucuna pruriens: contains L‑DOPA, a potent dopamine increaser, but may cause a substantial crash afterward
- L‑Tyrosine: can be taken as a supplement, increases dopamine within 15–45 minutes and lasts for 30 minutes to 2 hours
- Dosage varies from person to person (500mg-1000mg)
- Phenylethylamine: fast-acting and potent, increases dopamine and related metabolites
- Dosage: 300–600mg
Behavioral Tools to Increase Dopamine
-
Deliberate cold exposure: a potent behavioral tool for increasing dopamine in a sustained way
- Reduces inflammation, improves resilience, and increases adrenaline
- Study: Sramik et al. (2000) — “Human physiological responses to immersion into water of different temperatures”
Cold Water Exposure and Dopamine
-
Cold water exposure can increase dopamine and epinephrine levels
- Study showed 60-degree Fahrenheit water for up to 2 hours increased dopamine transmission
- Colder water (45–55 degrees Fahrenheit) for shorter durations (30 seconds to 1 minute) can also increase dopamine
- Cold showers or cold water immersion can be used to increase dopamine
- Duration can vary from 1 to 10 minutes depending on individual’s cold adaptation
- Can be used as a tool to maintain dopamine levels when coming off drugs that increase dopamine
B Vitamins and Dopamine
- B vitamins, particularly B6, can reduce prolactin levels, which can help maintain dopamine levels
- Be cautious about taking excessive levels of B6, as it can cause peripheral neuropathy
- Ensure sufficient intake of B vitamins to keep prolactin levels in check
Avoiding Bright Light Exposure at Night
- Avoid bright light exposure to eyes between 10:00 PM and 4:00 AM (or 17–24 hours after waking up)
- Bright light exposure during this time can reduce dopamine levels by activating the habenula
- Keep lights dim or off during this time to maintain dopamine levels
Epinephrine (Adrenaline)
- Released in both the brain and body
- Brain: locus ceruleus, a collection of neurons that increase excitability of neural networks
- Body: adrenal glands
- Increases energy, alertness, and the desire to move
- Pupil dilation and wide-open eyes are signs of high epinephrine levels
- Stimulant drugs can cause large pupils and wide-open eyes
- Sedatives have the opposite effect
Using Tools to Adjust Dopamine and Epinephrine Levels
- Use the provided tools and information to adjust dopamine and epinephrine levels according to individual goals
- Consider using tools individually rather than all at once
-
Adjust tools based on personal circumstances (e.g., travel, diet, sleep)
Increasing Epinephrine for Energy -
Epinephrine (adrenaline) associated with stress, but can be beneficial for energy and alertness
- Physical activity increases epinephrine levels
- Exercise early in the day for more energy throughout the day
- Caffeine increases epinephrine
- Best to consume 90–120 minutes after waking to avoid afternoon crash
- Cyclic hyperventilation (e.g., Wim Hof breathing, Tummo breathing, Kundalini breathing)
- Increases epinephrine and alertness
- Can be done through deep inhales and exhales, repeated 25 times, followed by a brief breath hold with lungs empty
- Cold water exposure increases dopamine and epinephrine
Acetylcholine and Focus
- Acetylcholine associated with states of focus and attention
- Released from two major sites in the brain: nucleus basalis (forebrain) and an area in the back of the brain
- Increasing acetylcholine levels during learning can improve focus and retention
-
Nutrition and supplementation important for maintaining healthy baseline levels of acetylcholine
- Foods high in choline (e.g., beef liver) can help support acetylcholine synthesis
Increasing Acetylcholine for Focus
- Foods high in choline (e.g., beef liver) can help support acetylcholine synthesis
-
Choline-rich foods: beef liver, eggs, beef, soybeans, chicken, fish, mushrooms, kidney beans, and other vegetables
- Supplements for increasing acetylcholine:
- Nicotine (not recommended due to addiction and health risks)
- Alpha GPC: 300mg before workouts or cognitive work, 3–4 times a week
- Note: Long-term, high-dose use may increase stroke risk and TMAO levels
- To counteract TMAO increase, take 600mg of garlic (contains allicin)
- Huperzine: works on the enzymatic pathway, adjusting acetylcholine breakdown
- Behavioral tools for enhancing focus:
- Deliberate visual focus exercises
- Staring at a visual target at the same distance as your work for 30–60 seconds before starting
Serotonin for Well-Being
- Prescription drugs for increasing serotonin should be managed by a licensed physician
-
Behavioral tools for increasing serotonin:
- Physical contact with loved ones (e.g., holding hands, hugs, cuddling)
- Gratitude
- Receiving gratitude has a more potent effect on serotonin than giving gratitude
- Observing others giving and receiving gratitude also increases serotonin levels in the observer
Increasing Serotonin in the Brain and Body
-
Receiving and observing gratitude can increase serotonin levels
- Long-lasting effects and no known side effects
Nutritional Approaches to Increasing Serotonin
- Tryptophan: amino acid precursor to serotonin synthesis
- Foods high in tryptophan:
- White meat turkey
- Milk (whole milk)
- Canned tuna
- Oats
- Cheese (e.g., cheddar)
- Nuts and seeds
- Breads
- Chocolate
- Fruits (e.g., bananas, apples)
Supplements to Increase Serotonin
- Cissus quadrangularis
- Dosages of 300–600 mg can increase serotonin levels by 30–39%
- May need to be cycled (e.g., two weeks on, two weeks off)
- 5‑HTP (5‑Hydroxytryptophan)
- Dosages of 300–500 mg
- Can increase circulating serotonin
- May have varying effects on individuals (e.g., sleep, appetite, libido)
- Myo-inositol
- Dosages of 900 mg
- Can increase serotonin and other neurochemicals
- Has been explored for treating anxiety, bipolar disorder, migraines, ADHD, etc.
- Can improve sleep quality and depth
Safety and Considerations
- Always consult with a physician before adding or removing supplements from your regimen
- Be aware of potential side effects, such as changes in appetite or libido
-
Consider individual responses to supplements and adjust accordingly
Neuromodulators: Dopamine, Epinephrine, Acetylcholine, and Serotonin -
Neuromodulators: potent molecules that control mental states and physical well-being
- Four main neuromodulators: dopamine, epinephrine, acetylcholine, and serotonin
- No simple test to measure levels of these neuromodulators
Dopamine
- Related to motivation, focus, and energy
- Can be influenced by diet, behaviors, supplementation, and prescription drugs
Epinephrine
- Also known as adrenaline
- Involved in alertness and energy
- Can be influenced by caffeine intake
Acetylcholine
- Important for learning and plasticity
- Can be influenced by supplementation and prescription drugs
Serotonin
- Related to relaxation and sleep
- Can be influenced by diet (e.g., tryptophan in turkey) and supplementation
Using Neuromodulators for Desired Effects
- Experiment with different protocols to find what works best for each individual
- Consider natural fluctuations in neuromodulator levels throughout the day
- Use a combination of tools (e.g., supplements, prescription drugs, behavioral protocols) to achieve desired mental and physical states
Support the Podcast
Huberman Lab Premium Subscription
- $10/month
- 1 Ask Me Anything (AMA) episode per month
- Significant contribution to fund human scientific research selected by Dr. Huberman (with dollar-for-dollar matching from the Tiny Foundation)
- Early-access to Huberman Lab live events
- Subscribe here
Huberman Lab Neural Network Newsletter
- Zero-cost newsletter with summaries of podcast episodes and protocolsToolkits for sleep, focus, neuroplasticity, cold/heat exposure, fitness, and flexibility
- Sign up at hubermanlab.com (email not shared)
- Downloadable PDFs of previous newsletters available without sign-up
Huberman Lab Social Media
Sponsors
Levels Continuous Glucose Monitor
- Helps assess the impact of food, food combinations, and timing on blood glucose
- Provides real-time feedback on diet and blood sugar
- levelshealth.com/huberman
Inside Tracker
- Personalized nutrition platform that analyzes blood and DNA data
- Provides personalized dashboard with nutrition, behavior, and supplement recommendations
- Now includes apolipoprotein B (APOB) measurement in their ultimate plan
- Visit insidetracker.com/huberman for 20% off any plan
Momentous
- High-quality supplements used by sports teams and in Department of Defense studies
- Single ingredient formulations
- livemomentous.com/Huberman
LMNT
- Sciencebacked ratio of electrolytes: 1 gram of sodium, 200 milligrams of potassium, and 60 milligrams of magnesium and no sugar.
- drinklmnt.com/huberman for free sample pack
Whoop
- Fitness wearable device that tracks daily activity and sleep
- Provides real-time feedback on optimizing health
- Visit join.whoop.com/Huberman for the first month free
Roka
- Eyeglasses and sunglasses designed for athletes and everyday people
- Visit roka.com and enter code Huberman for 20% off the first order
Helix Sleep
- Customized mattresses and pillows for better sleep
- Visit Helixsleep.com/Huberman for up to $350 off and two free pillow