Harnessing the Power of Cold Therapy and Sleep for Enhanced Learning and Well-Being - Full Transcript

00:00first time, maybe start at 55, 60° and first time, maybe start at 55, 60° and stay in a little longer. If you're going stay in a little longer. If you're going stay in a little longer. If you're going to um be more experienced with this and to um be more experienced with this and to um be more experienced with this and you're more cold tolerant, try 4550. And you're more cold tolerant, try 4550. And you're more cold tolerant, try 4550. And then if you're really aggressive and you then if you're really aggressive and you then if you're really aggressive and you want to try um getting down into the uh want to try um getting down into the uh want to try um getting down into the uh you know, low 40s or so, high 30s, well you know, low 40s or so, high 30s, well you know, low 40s or so, high 30s, well then make sure you have somebody there then make sure you have somebody there then make sure you have somebody there and make sure that you um don't force and make sure that you um don't force and make sure that you um don't force yourself to do something that's going to yourself to do something that's going to yourself to do something that's going to cause um tissue damage or cardiovascular cause um tissue damage or cardiovascular cause um tissue damage or cardiovascular damage. Cold is a very potent stimulus damage. Cold is a very potent stimulus damage. Cold is a very potent stimulus and you should go with the minimum and you should go with the minimum and you should go with the minimum effective dose. But you don't have to effective dose. But you don't have to effective dose. But you don't have to obsess over the difference between 58 obsess over the difference between 58 obsess over the difference between 58 degrees and 56 degrees or 46 and 48. I degrees and 56 degrees or 46 and 48. I degrees and 56 degrees or 46 and 48. I think subjective feel is going to help. think subjective feel is going to help. think subjective feel is going to help. Just make sure that you build in some Just make sure that you build in some Just make sure that you build in some safeties so that you can adjust quickly, safeties so that you can adjust quickly, safeties so that you can adjust quickly, stay out of danger. No deep breathing stay out of danger. No deep breathing stay out of danger. No deep breathing prior to getting in there. Now, some of prior to getting in there. Now, some of prior to getting in there. Now, some of you might be asking, well, what about you might be asking, well, what about you might be asking, well, what about deep breathing while I'm in there? deep breathing while I'm in there? deep breathing while I'm in there? That's how I calm myself down. That's That's how I calm myself down. That's That's how I calm myself down. That's fine, but no emphasizing the exhales to fine, but no emphasizing the exhales to fine, but no emphasizing the exhales to blow off carbon dioxide. Certainly no blow off carbon dioxide. Certainly no blow off carbon dioxide. Certainly no submerging yourself intentionally. Okay? submerging yourself intentionally. Okay? submerging yourself intentionally. Okay? So, be safe. Have fun with it. So, be safe. Have fun with it. So, be safe. Have fun with it. Deliberate cold exposure, I think, is a Deliberate cold exposure, I think, is a Deliberate cold exposure, I think, is a wonderful tool for increasing alertness,

01:00wonderful tool for increasing alertness, wonderful tool for increasing alertness, not just while you're in there, but when not just while you're in there, but when not just while you're in there, but when you get out. In fact, that's the best you get out. In fact, that's the best you get out. In fact, that's the best part, if you ask me, is getting out. part, if you ask me, is getting out. part, if you ask me, is getting out. All right. Next question is from Katie. All right. Next question is from Katie. All right. Next question is from Katie. It's about selfm motivation. Do you have It's about selfm motivation. Do you have It's about selfm motivation. Do you have any suggestions or steps to any suggestions or steps to any suggestions or steps to self-motivate to start a new routine? I self-motivate to start a new routine? I self-motivate to start a new routine? I do. I do. I do. I do. First of all, be do. I do. I do. I do. First of all, be do. I do. I do. I do. First of all, be very careful who you announce and what very careful who you announce and what very careful who you announce and what you announce to people in terms of you announce to people in terms of you announce to people in terms of starting a new routine unless they are starting a new routine unless they are starting a new routine unless they are going to really be on you about going to really be on you about going to really be on you about accountability in general. Talking to accountability in general. Talking to accountability in general. Talking to people about our goals less effective in people about our goals less effective in people about our goals less effective in my opinion and there's some research to my opinion and there's some research to my opinion and there's some research to support this than just simply making the support this than just simply making the support this than just simply making the decision, writing it down simple, you decision, writing it down simple, you decision, writing it down simple, you know, old school like me 8 and 1 half x know, old school like me 8 and 1 half x know, old school like me 8 and 1 half x 11 paper. Write down what the goal is. 11 paper. Write down what the goal is. 11 paper. Write down what the goal is. Give yourself a check for each day that Give yourself a check for each day that Give yourself a check for each day that you do it or the times of day that you you do it or the times of day that you you do it or the times of day that you do it. Sometimes signing your signature do it. Sometimes signing your signature do it. Sometimes signing your signature as if you have a contract with yourself as if you have a contract with yourself as if you have a contract with yourself can help. These are all different can help. These are all different can help. These are all different tricks. Some people will say, should you tricks. Some people will say, should you tricks. Some people will say, should you reward yourself for completing reward yourself for completing reward yourself for completing something? Sure. Should you scare something? Sure. Should you scare something? Sure. Should you scare yourself into doing something? Sure. yourself into doing something? Sure. yourself into doing something? Sure. There's data to support that also. I

02:00There's data to support that also. I There's data to support that also. I covered this in the episode uh with covered this in the episode uh with covered this in the episode uh with Emily Balchettis and about goal seeking Emily Balchettis and about goal seeking Emily Balchettis and about goal seeking and habits um that I did as solo and habits um that I did as solo and habits um that I did as solo episodes. We have a newsletter on this. episodes. We have a newsletter on this. episodes. We have a newsletter on this. Here's the deal. There are going to be Here's the deal. There are going to be Here's the deal. There are going to be multiple barriers to starting a new multiple barriers to starting a new multiple barriers to starting a new routine. I do believe in incremental routine. I do believe in incremental routine. I do believe in incremental approaches to these things. Right now, approaches to these things. Right now, approaches to these things. Right now, I'm working on some bonus chapters of my I'm working on some bonus chapters of my I'm working on some bonus chapters of my book. And while I'm pretty motivated book. And while I'm pretty motivated book. And while I'm pretty motivated person, I'm excited to share that person, I'm excited to share that person, I'm excited to share that information with the world. I must say information with the world. I must say information with the world. I must say that setting aside time to do these that setting aside time to do these that setting aside time to do these bonus chapters has been challenging bonus chapters has been challenging bonus chapters has been challenging because I've got a lot else going on. So because I've got a lot else going on. So because I've got a lot else going on. So rather than tell people that I'm doing rather than tell people that I'm doing rather than tell people that I'm doing that, I actually have a contract with that, I actually have a contract with that, I actually have a contract with myself that I sign each time I complete myself that I sign each time I complete myself that I sign each time I complete anywhere from a 10 to 60 minute writing anywhere from a 10 to 60 minute writing anywhere from a 10 to 60 minute writing block. So a contract with yourself can block. So a contract with yourself can block. So a contract with yourself can really help. I think it's far more really help. I think it's far more really help. I think it's far more valuable than stating to the world what valuable than stating to the world what valuable than stating to the world what you're going to do. I don't know why you're going to do. I don't know why you're going to do. I don't know why that tends to work. Um, but we know why that tends to work. Um, but we know why that tends to work. Um, but we know why stating to the world what you're going stating to the world what you're going stating to the world what you're going to do often wears off because typically, to do often wears off because typically, to do often wears off because typically, and this reflects both good and bad and this reflects both good and bad and this reflects both good and bad things about human behavior and things about human behavior and things about human behavior and psychology. Typically, people will

03:00psychology. Typically, people will psychology. Typically, people will support you by saying, "Great, you're support you by saying, "Great, you're support you by saying, "Great, you're going to do great, the book's going to going to do great, the book's going to going to do great, the book's going to be great, or your new exercise program be great, or your new exercise program be great, or your new exercise program is going to be great, you're going to is going to be great, you're going to is going to be great, you're going to do," and they're just supporting you, do," and they're just supporting you, do," and they're just supporting you, supporting you, supporting you. and that supporting you, supporting you. and that supporting you, supporting you. and that support turns out to be sufficient to support turns out to be sufficient to support turns out to be sufficient to create this mindset like that you could create this mindset like that you could create this mindset like that you could do it at any point or you've got the do it at any point or you've got the do it at any point or you've got the support you need. Sometimes a little bit support you need. Sometimes a little bit support you need. Sometimes a little bit of additional friction, what Tim Ferrris of additional friction, what Tim Ferrris of additional friction, what Tim Ferrris would call fear setting is a good idea. would call fear setting is a good idea. would call fear setting is a good idea. You think about worst outcomes if you You think about worst outcomes if you You think about worst outcomes if you don't do the thing. But let's face it, don't do the thing. But let's face it, don't do the thing. But let's face it, you can't lie to yourself and believe you can't lie to yourself and believe you can't lie to yourself and believe it. So if you know that not doing the it. So if you know that not doing the it. So if you know that not doing the thing isn't going to marketkedly change thing isn't going to marketkedly change thing isn't going to marketkedly change your life for the worse, well in that your life for the worse, well in that your life for the worse, well in that case you need some additional support. case you need some additional support. case you need some additional support. You need some additional motivation. So, You need some additional motivation. So, You need some additional motivation. So, you could use all sorts of tools and you could use all sorts of tools and you could use all sorts of tools and protocols like a cold shower to increase protocols like a cold shower to increase protocols like a cold shower to increase epinephrine, adrenaline, and dopamine epinephrine, adrenaline, and dopamine epinephrine, adrenaline, and dopamine and get more motivated and then do and get more motivated and then do and get more motivated and then do something. You could, and I think this something. You could, and I think this something. You could, and I think this is probably the best tool anyone could is probably the best tool anyone could is probably the best tool anyone could apply, which would be to put away your apply, which would be to put away your apply, which would be to put away your phone, turn it off, put it in the other phone, turn it off, put it in the other phone, turn it off, put it in the other room. I now have a box for my phone that room. I now have a box for my phone that room. I now have a box for my phone that I've dedicated to keeping my phone in I've dedicated to keeping my phone in I've dedicated to keeping my phone in when I'm busy doing uh other types of when I'm busy doing uh other types of when I'm busy doing uh other types of work for which the presence of the phone work for which the presence of the phone work for which the presence of the phone would be an intrusion. It would limit my

04:00would be an intrusion. It would limit my would be an intrusion. It would limit my work output. I do think that the work output. I do think that the work output. I do think that the contract with self is going to be the contract with self is going to be the contract with self is going to be the best way. You say I am going to do 30 best way. You say I am going to do 30 best way. You say I am going to do 30 minutes of whatever uh resistance minutes of whatever uh resistance minutes of whatever uh resistance training um three times a week and then training um three times a week and then training um three times a week and then you're going to sign off by the end of you're going to sign off by the end of you're going to sign off by the end of the week and when you complete each one the week and when you complete each one the week and when you complete each one that's your reward to yourself that you that's your reward to yourself that you that's your reward to yourself that you were accountable. There's no external were accountable. There's no external were accountable. There's no external reward. Why do I say this? The work reward. Why do I say this? The work reward. Why do I say this? The work itself should become the reward. We know itself should become the reward. We know itself should become the reward. We know this from all the work on growth mindset this from all the work on growth mindset this from all the work on growth mindset that we've talked about. Carol Dwek's that we've talked about. Carol Dwek's that we've talked about. Carol Dwek's wonderful work and David Joerger's wonderful work and David Joerger's wonderful work and David Joerger's wonderful work. He was a guest on the wonderful work. He was a guest on the wonderful work. He was a guest on the podcast. I've done solo episodes about podcast. I've done solo episodes about podcast. I've done solo episodes about their work about growth mindset that their work about growth mindset that their work about growth mindset that ultimately the work becoming the reward ultimately the work becoming the reward ultimately the work becoming the reward is how you're going to sustain is how you're going to sustain is how you're going to sustain motivation over time. So when you sign motivation over time. So when you sign motivation over time. So when you sign off that you did the work and that's the off that you did the work and that's the off that you did the work and that's the reward, well then there's a this kind of reward, well then there's a this kind of reward, well then there's a this kind of um cyclical relationship between uh what um cyclical relationship between uh what um cyclical relationship between uh what you've promised yourself you would do you've promised yourself you would do you've promised yourself you would do what you did and rewarding yourself for what you did and rewarding yourself for what you did and rewarding yourself for the work. No additional external reward. the work. No additional external reward. the work. No additional external reward. The work becomes the reward. So I like The work becomes the reward. So I like The work becomes the reward. So I like the idea of being a bit of a what we the idea of being a bit of a what we the idea of being a bit of a what we would call closed loop system on would call closed loop system on would call closed loop system on motivation rather than going out and

05:00motivation rather than going out and motivation rather than going out and seeking um excessive uh support from seeking um excessive uh support from seeking um excessive uh support from others. And I say this not to isolate. I others. And I say this not to isolate. I others. And I say this not to isolate. I encourage healthy relationships etc. But encourage healthy relationships etc. But encourage healthy relationships etc. But if we start seeking external validation if we start seeking external validation if we start seeking external validation or pressure in order to do what we know or pressure in order to do what we know or pressure in order to do what we know we want to do or would love to be able we want to do or would love to be able we want to do or would love to be able to do without external support, uh we to do without external support, uh we to do without external support, uh we limit ourselves. And when that support limit ourselves. And when that support limit ourselves. And when that support isn't there, we tend to um you know be isn't there, we tend to um you know be isn't there, we tend to um you know be far less productive and um move toward far less productive and um move toward far less productive and um move toward our goals far less well. So it's an our goals far less well. So it's an our goals far less well. So it's an internal process of reshaping your internal process of reshaping your internal process of reshaping your psychology. Um there's also some deeper psychology. Um there's also some deeper psychology. Um there's also some deeper psychology around this stuff of you know psychology around this stuff of you know psychology around this stuff of you know agency and what you feel you deserve. agency and what you feel you deserve. agency and what you feel you deserve. You know you deserve I'll tell you this You know you deserve I'll tell you this You know you deserve I'll tell you this because I believe everyone deserves to because I believe everyone deserves to because I believe everyone deserves to be able to better themselves through be able to better themselves through be able to better themselves through these kinds of self-directed actions. these kinds of self-directed actions. these kinds of self-directed actions. And I also like the idea of a closed And I also like the idea of a closed And I also like the idea of a closed loop because you can be really honest loop because you can be really honest loop because you can be really honest with yourself at the end of a week. you with yourself at the end of a week. you with yourself at the end of a week. you know, did you do your three sessions? know, did you do your three sessions? know, did you do your three sessions? Did you sign off three times? Keeping Did you sign off three times? Keeping Did you sign off three times? Keeping some of that reward system and some of that reward system and some of that reward system and validation internal really helps you validation internal really helps you validation internal really helps you become stronger also to be able to

06:00become stronger also to be able to become stronger also to be able to support other people if they need your support other people if they need your support other people if they need your support. Whereas, if you have a support. Whereas, if you have a support. Whereas, if you have a committee of people that you rely on, committee of people that you rely on, committee of people that you rely on, are you, you know, that you need to hear are you, you know, that you need to hear are you, you know, that you need to hear from, you need their support in order to from, you need their support in order to from, you need their support in order to be motivated. Um, while that can be be motivated. Um, while that can be be motivated. Um, while that can be great, coaches can be great and support great, coaches can be great and support great, coaches can be great and support systems are wonderful, I don't think systems are wonderful, I don't think systems are wonderful, I don't think it's nearly as effective as being your it's nearly as effective as being your it's nearly as effective as being your own committee, uh, your your own chair own committee, uh, your your own chair own committee, uh, your your own chair and, um, secretary in this case, um, and and, um, secretary in this case, um, and and, um, secretary in this case, um, and member of your own committee. And then member of your own committee. And then member of your own committee. And then of course seek social support um and of course seek social support um and of course seek social support um and reinforcement for other areas of your reinforcement for other areas of your reinforcement for other areas of your life that you need and be a source of life that you need and be a source of life that you need and be a source of social support but also encourage people social support but also encourage people social support but also encourage people um to be in this kind of self uh um to be in this kind of self uh um to be in this kind of self uh cyclical um loop of motivation and to cyclical um loop of motivation and to cyclical um loop of motivation and to really uh impart the principles of really uh impart the principles of really uh impart the principles of growth mindset which is really what growth mindset which is really what growth mindset which is really what we're talking about. Make the effort the we're talking about. Make the effort the we're talking about. Make the effort the reward. reward. reward. Okay. Um I'm gonna take a sip of uh tea Okay. Um I'm gonna take a sip of uh tea Okay. Um I'm gonna take a sip of uh tea here. here. here. Lou asks, "What can you do if you're not Lou asks, "What can you do if you're not Lou asks, "What can you do if you're not getting enough rapid eye movement sleep? getting enough rapid eye movement sleep? getting enough rapid eye movement sleep? What are the consequences?" Okay, so to What are the consequences?" Okay, so to

07:00What are the consequences?" Okay, so to remind everybody, rapid eye movement remind everybody, rapid eye movement remind everybody, rapid eye movement sleep is more enriched towards the end sleep is more enriched towards the end sleep is more enriched towards the end of the night. It differs from slowwave of the night. It differs from slowwave of the night. It differs from slowwave sleep or deep sleep tends to be dream sleep or deep sleep tends to be dream sleep or deep sleep tends to be dream rich sleep. The dreams tend to be more rich sleep. The dreams tend to be more rich sleep. The dreams tend to be more elaborate. You also dream during deep elaborate. You also dream during deep elaborate. You also dream during deep sleep um during slowwave sleep, but uh sleep um during slowwave sleep, but uh sleep um during slowwave sleep, but uh your dreams are far more emotionally your dreams are far more emotionally your dreams are far more emotionally laden during rapid eye movement sleep, laden during rapid eye movement sleep, laden during rapid eye movement sleep, more vivid, etc. And rapid eye movement more vivid, etc. And rapid eye movement more vivid, etc. And rapid eye movement sleep is associated with learning. So sleep is associated with learning. So sleep is associated with learning. So getting enough rapid eye movement sleep getting enough rapid eye movement sleep getting enough rapid eye movement sleep especially on the first night after especially on the first night after especially on the first night after trying to learn something is important. trying to learn something is important. trying to learn something is important. Rapid eye movement sleep is also Rapid eye movement sleep is also Rapid eye movement sleep is also important for removing the emotional important for removing the emotional important for removing the emotional load of previous day and previous days load of previous day and previous days load of previous day and previous days experiences. So it's its own form of experiences. So it's its own form of experiences. So it's its own form of trauma therapy. During rapid eye trauma therapy. During rapid eye trauma therapy. During rapid eye movement sleep, your body is essentially movement sleep, your body is essentially movement sleep, your body is essentially incapable of releasing adrenaline. So incapable of releasing adrenaline. So incapable of releasing adrenaline. So you can have these very intense you can have these very intense you can have these very intense emotional experiences in your mind. emotional experiences in your mind. emotional experiences in your mind. Without adrenaline in your body, you're Without adrenaline in your body, you're Without adrenaline in your body, you're actually paralyzed during rapid eye actually paralyzed during rapid eye actually paralyzed during rapid eye movement sleep. It's a healthy movement sleep. It's a healthy movement sleep. It's a healthy paralysis, sleep atonia, it's called. paralysis, sleep atonia, it's called. paralysis, sleep atonia, it's called. How do you get more REM sleep? Well, one How do you get more REM sleep? Well, one How do you get more REM sleep? Well, one of the best ways to get more REM sleep of the best ways to get more REM sleep of the best ways to get more REM sleep is to simply add anywhere from 10

08:00is to simply add anywhere from 10 is to simply add anywhere from 10 minutes to 30 minutes to your sleep minutes to 30 minutes to your sleep minutes to 30 minutes to your sleep schedule. Adding that 10 to 30 minutes schedule. Adding that 10 to 30 minutes schedule. Adding that 10 to 30 minutes in the morning. Most people can't do in the morning. Most people can't do in the morning. Most people can't do that. However, another way to increase that. However, another way to increase that. However, another way to increase the amount of rapid eye movement sleep the amount of rapid eye movement sleep the amount of rapid eye movement sleep that you get is to get a bigger surge of that you get is to get a bigger surge of that you get is to get a bigger surge of epinephrine of adrenaline in the early epinephrine of adrenaline in the early epinephrine of adrenaline in the early day prior to that sleep. So, this is a day prior to that sleep. So, this is a day prior to that sleep. So, this is a great reason to do deliberate cold great reason to do deliberate cold great reason to do deliberate cold exposure in your shower in the morning. exposure in your shower in the morning. exposure in your shower in the morning. Um, you could also get it through Um, you could also get it through Um, you could also get it through exercise. So, exercising early in the exercise. So, exercising early in the exercise. So, exercising early in the morning and then we're talking about the morning and then we're talking about the morning and then we're talking about the rapid eye movement sleep that occurs the rapid eye movement sleep that occurs the rapid eye movement sleep that occurs the very next that that same night. Okay? very next that that same night. Okay? very next that that same night. Okay? Okay, so we're talking about a Monday Okay, so we're talking about a Monday Okay, so we're talking about a Monday morning where you exercise and get morning where you exercise and get morning where you exercise and get deliberate cold exposure. By the way, it deliberate cold exposure. By the way, it deliberate cold exposure. By the way, it is true that if you do deliberate cold is true that if you do deliberate cold is true that if you do deliberate cold exposure after resistance training, you exposure after resistance training, you exposure after resistance training, you can limit some of the strength and can limit some of the strength and can limit some of the strength and hypertrophy increases or adaptations, hypertrophy increases or adaptations, hypertrophy increases or adaptations, but at other times it seems to be fine. but at other times it seems to be fine. but at other times it seems to be fine. And there is zero evidence that taking a And there is zero evidence that taking a And there is zero evidence that taking a cold shower after resistance training is cold shower after resistance training is cold shower after resistance training is going to limit strength or hypertrophy going to limit strength or hypertrophy going to limit strength or hypertrophy adaptations. So, you don't have to be adaptations. So, you don't have to be adaptations. So, you don't have to be too paranoid about deliberate cold too paranoid about deliberate cold too paranoid about deliberate cold exposure. In fact, I think the best

09:00exposure. In fact, I think the best exposure. In fact, I think the best recommendation I can make about recommendation I can make about recommendation I can make about deliberate cold exposure is neither be deliberate cold exposure is neither be deliberate cold exposure is neither be too paranoid nor too obsessive about it. too paranoid nor too obsessive about it. too paranoid nor too obsessive about it. Um, so spiking your adrenaline a bit in Um, so spiking your adrenaline a bit in Um, so spiking your adrenaline a bit in the early part of the day with exercise the early part of the day with exercise the early part of the day with exercise and/or deliberate cold exposure can help and/or deliberate cold exposure can help and/or deliberate cold exposure can help get more rapid eye movement sleep later get more rapid eye movement sleep later get more rapid eye movement sleep later that night. Sleeping in a bit, even 10 that night. Sleeping in a bit, even 10 that night. Sleeping in a bit, even 10 minutes more going back to sleep. This minutes more going back to sleep. This minutes more going back to sleep. This is a case for hitting the snooze. You go is a case for hitting the snooze. You go is a case for hitting the snooze. You go back to sleep maybe even two or three back to sleep maybe even two or three back to sleep maybe even two or three times. Um, of course, better to just times. Um, of course, better to just times. Um, of course, better to just sleep the whole way through until a sleep the whole way through until a sleep the whole way through until a maximum long night is achieved. Long maximum long night is achieved. Long maximum long night is achieved. Long night of sleep that is. If you wake up night of sleep that is. If you wake up night of sleep that is. If you wake up and you're not rested enough or if and you're not rested enough or if and you're not rested enough or if you're looking at your sleep score and you're looking at your sleep score and you're looking at your sleep score and you don't see enough rapid eye movement you don't see enough rapid eye movement you don't see enough rapid eye movement sleep, the other thing you can do is a sleep, the other thing you can do is a sleep, the other thing you can do is a non-sleep deep rest protocol, which by non-sleep deep rest protocol, which by non-sleep deep rest protocol, which by the way, Matt Walker's laboratory and I the way, Matt Walker's laboratory and I the way, Matt Walker's laboratory and I are um gearing up to do some studies on are um gearing up to do some studies on are um gearing up to do some studies on non-sleep deep rest and how it impacts non-sleep deep rest and how it impacts non-sleep deep rest and how it impacts the brain specifically as opposed and the brain specifically as opposed and the brain specifically as opposed and this has been done in other studies, but this has been done in other studies, but this has been done in other studies, but not with modern methods in a while. Um, not with modern methods in a while. Um, not with modern methods in a while. Um, so we're excited about that. So do a 10 so we're excited about that. So do a 10 so we're excited about that. So do a 10 to 30 minute or 10 or 20 minute uh

10:00to 30 minute or 10 or 20 minute uh to 30 minute or 10 or 20 minute uh non-sleep deep rest protocol. Those are non-sleep deep rest protocol. Those are non-sleep deep rest protocol. Those are easy to find. I have zerocost ones that easy to find. I have zerocost ones that easy to find. I have zerocost ones that are on YouTube. You simply put are on YouTube. You simply put are on YouTube. You simply put nsdrubberman. nsdrubberman. nsdrubberman. Um there's a 10-minute one, a 20-minute Um there's a 10-minute one, a 20-minute Um there's a 10-minute one, a 20-minute one. Uh we have them in Spotify format. one. Uh we have them in Spotify format. one. Uh we have them in Spotify format. There's actually a link on the There's actually a link on the There's actually a link on the hubbermanlab.com webpage um that links hubbermanlab.com webpage um that links hubbermanlab.com webpage um that links out to audio format so you don't have to out to audio format so you don't have to out to audio format so you don't have to go on to YouTube if you don't want to do go on to YouTube if you don't want to do go on to YouTube if you don't want to do that. You can download that script from that. You can download that script from that. You can download that script from Spotify and that way you have it in your Spotify and that way you have it in your Spotify and that way you have it in your phone. you don't need to even have phone. you don't need to even have phone. you don't need to even have internet access. So if you're camping or internet access. So if you're camping or internet access. So if you're camping or you're out of internet access, um you you're out of internet access, um you you're out of internet access, um you can still do that non-sleep deep breath. can still do that non-sleep deep breath. can still do that non-sleep deep breath. And then if you prefer a female voice, And then if you prefer a female voice, And then if you prefer a female voice, Kelly Boy BS um has some wonderful NSDR Kelly Boy BS um has some wonderful NSDR Kelly Boy BS um has some wonderful NSDR and yoga nidra scripts uh on YouTube and and yoga nidra scripts uh on YouTube and and yoga nidra scripts uh on YouTube and has her own um uh she also is on the has her own um uh she also is on the has her own um uh she also is on the waking up app doing NSDR and yoga nidra. waking up app doing NSDR and yoga nidra. waking up app doing NSDR and yoga nidra. So I would do that first thing in the So I would do that first thing in the So I would do that first thing in the morning to get a bit more REM like rest morning to get a bit more REM like rest morning to get a bit more REM like rest is what we we'll call it until the data is what we we'll call it until the data is what we we'll call it until the data are in. REM like rest puts the brain are in. REM like rest puts the brain are in. REM like rest puts the brain into this very interesting state with into this very interesting state with into this very interesting state with body completely still. Right? Similar to body completely still. Right? Similar to body completely still. Right? Similar to sleep atonia that you observe in REM

11:00sleep atonia that you observe in REM sleep atonia that you observe in REM sleep and mind active very similar to sleep and mind active very similar to sleep and mind active very similar to REM sleep. This is actually our REM sleep. This is actually our REM sleep. This is actually our hypothesis which is that non-sleep deep hypothesis which is that non-sleep deep hypothesis which is that non-sleep deep rest mimics rapid eye movement sleep. rest mimics rapid eye movement sleep. rest mimics rapid eye movement sleep. But that hypothesis still needs to be But that hypothesis still needs to be But that hypothesis still needs to be tested formally. And Dr. Walker and I tested formally. And Dr. Walker and I tested formally. And Dr. Walker and I are going to do that. So that's another are going to do that. So that's another are going to do that. So that's another way to get more REM sleep. The other way to get more REM sleep. The other way to get more REM sleep. The other way, and this is um kind of a way, and this is um kind of a way, and this is um kind of a tongue-in-cheek answer, is if you don't tongue-in-cheek answer, is if you don't tongue-in-cheek answer, is if you don't get enough REM sleep on one night, you get enough REM sleep on one night, you get enough REM sleep on one night, you can be sure that if you allow yourself can be sure that if you allow yourself can be sure that if you allow yourself sufficient sleep the next night, you'll sufficient sleep the next night, you'll sufficient sleep the next night, you'll get more REM sleep than you normally get more REM sleep than you normally get more REM sleep than you normally would anyway had you slept well the would anyway had you slept well the would anyway had you slept well the previous night. What does all that mean? previous night. What does all that mean? previous night. What does all that mean? Means that there's something called the Means that there's something called the Means that there's something called the REM sleep rebound. If you don't sleep REM sleep rebound. If you don't sleep REM sleep rebound. If you don't sleep enough or you don't get enough REM sleep enough or you don't get enough REM sleep enough or you don't get enough REM sleep on say Monday night, Tuesday night when on say Monday night, Tuesday night when on say Monday night, Tuesday night when you go to sleep, provided you didn't you go to sleep, provided you didn't you go to sleep, provided you didn't blitz your system with caffeine, you're blitz your system with caffeine, you're blitz your system with caffeine, you're not ingesting um anything that would not ingesting um anything that would not ingesting um anything that would disrupt your REM sleep, such as caffeine disrupt your REM sleep, such as caffeine disrupt your REM sleep, such as caffeine late in the day. Well, or alcohol, which late in the day. Well, or alcohol, which late in the day. Well, or alcohol, which will disrupt REM sleep dramatically. will disrupt REM sleep dramatically. will disrupt REM sleep dramatically. Well, then you will get more REM sleep Well, then you will get more REM sleep Well, then you will get more REM sleep on Tuesday night. Okay, there's a comp

12:00on Tuesday night. Okay, there's a comp on Tuesday night. Okay, there's a comp there's a REM compensation. Anyone there's a REM compensation. Anyone there's a REM compensation. Anyone that's tracked their sleep has observed that's tracked their sleep has observed that's tracked their sleep has observed this. Uh so that's uh another way. Right this. Uh so that's uh another way. Right this. Uh so that's uh another way. Right now there's no clear pharmarmacology to now there's no clear pharmarmacology to now there's no clear pharmarmacology to induce more REM sleep. Unfortunately um induce more REM sleep. Unfortunately um induce more REM sleep. Unfortunately um there are some tools to increase uh there are some tools to increase uh there are some tools to increase uh slowwave sleep, deep sleep slowwave sleep, deep sleep slowwave sleep, deep sleep pharmacologically. Um some of the growth pharmacologically. Um some of the growth pharmacologically. Um some of the growth hormone secrets that are in common hormone secrets that are in common hormone secrets that are in common peptides uh will do that. But right now peptides uh will do that. But right now peptides uh will do that. But right now there doesn't seem to be any there doesn't seem to be any there doesn't seem to be any pharmacology directed specifically at pharmacology directed specifically at pharmacology directed specifically at increasing REM sleep. There are a few um increasing REM sleep. There are a few um increasing REM sleep. There are a few um these go by brand names like Quivic and these go by brand names like Quivic and these go by brand names like Quivic and things like that that are thought to do things like that that are thought to do things like that that are thought to do this, but it's still somewhat uh debated this, but it's still somewhat uh debated this, but it's still somewhat uh debated as to whether or not they specifically as to whether or not they specifically as to whether or not they specifically increase REM sleep. Okay, Danielle says, increase REM sleep. Okay, Danielle says, increase REM sleep. Okay, Danielle says, "The top three most impactful things "The top three most impactful things "The top three most impactful things schools could do to raise student schools could do to raise student schools could do to raise student capacity for learning." What a great capacity for learning." What a great capacity for learning." What a great question. Well, I'll add a fourth question. Well, I'll add a fourth question. Well, I'll add a fourth because I don't want to um I don't want because I don't want to um I don't want because I don't want to um I don't want to try and wrigle out of the question by to try and wrigle out of the question by to try and wrigle out of the question by just saying sleep again, but I think um just saying sleep again, but I think um just saying sleep again, but I think um trying to get kids to sleep enough is

13:00trying to get kids to sleep enough is trying to get kids to sleep enough is going to be key. So, that means off going to be key. So, that means off going to be key. So, that means off phones and iPads in the middle of the phones and iPads in the middle of the phones and iPads in the middle of the night. That means starting school a night. That means starting school a night. That means starting school a little bit later. I don't know if that's little bit later. I don't know if that's little bit later. I don't know if that's ever going to work, but that would be a ever going to work, but that would be a ever going to work, but that would be a marvelous thing for learning because as marvelous thing for learning because as marvelous thing for learning because as you know you know you know or we all should know or remember or we all should know or remember or we all should know or remember neuroplasticity and learning is neuroplasticity and learning is neuroplasticity and learning is triggered by focused attention which is triggered by focused attention which is triggered by focused attention which is supported by having slept well the night supported by having slept well the night supported by having slept well the night before. But the actual rewiring of before. But the actual rewiring of before. But the actual rewiring of neural connections occurs when it occurs neural connections occurs when it occurs neural connections occurs when it occurs during sleep. It occurs during deep during sleep. It occurs during deep during sleep. It occurs during deep sleep and rapid eye movement sleep. sleep and rapid eye movement sleep. sleep and rapid eye movement sleep. That's when the reorganization of neural That's when the reorganization of neural That's when the reorganization of neural connections occurs. the strengthening of connections occurs. the strengthening of connections occurs. the strengthening of particular synapses, the weakening of particular synapses, the weakening of particular synapses, the weakening of other synapses, and there's a small other synapses, and there's a small other synapses, and there's a small small small perhaps infantesimally small small small perhaps infantesimally small small small perhaps infantesimally small percentage of neuroplasticity that is percentage of neuroplasticity that is percentage of neuroplasticity that is the consequence of the addition of new the consequence of the addition of new the consequence of the addition of new neurons. So most neuroplasticity is not neurons. So most neuroplasticity is not neurons. So most neuroplasticity is not that. Most neuroplasticity is the that. Most neuroplasticity is the that. Most neuroplasticity is the reorganization of existing neural reorganization of existing neural reorganization of existing neural connections. But nonetheless, that connections. But nonetheless, that connections. But nonetheless, that happens during sleep. So getting kids to happens during sleep. So getting kids to happens during sleep. So getting kids to sleep enough, nap enough, sleep late if

14:00sleep enough, nap enough, sleep late if sleep enough, nap enough, sleep late if they need to is actually a great thing. they need to is actually a great thing. they need to is actually a great thing. But who knows if schools will change But who knows if schools will change But who knows if schools will change their protocols. What else can we do? their protocols. What else can we do? their protocols. What else can we do? What can schools do? Well, What can schools do? Well, What can schools do? Well, I'm a big fan, as you know, of non-sleep I'm a big fan, as you know, of non-sleep I'm a big fan, as you know, of non-sleep deep breaths. Wouldn't it be wonderful deep breaths. Wouldn't it be wonderful deep breaths. Wouldn't it be wonderful if in every school it started the day if in every school it started the day if in every school it started the day with a five-minute meditation or with a five-minute meditation or with a five-minute meditation or non-sleep deep rest where kids would do non-sleep deep rest where kids would do non-sleep deep rest where kids would do some quiet focused breathing bringing some quiet focused breathing bringing some quiet focused breathing bringing their attention back to their breathing their attention back to their breathing their attention back to their breathing bringing their attention back to the bringing their attention back to the bringing their attention back to the spot just be behind their forehead um spot just be behind their forehead um spot just be behind their forehead um just before beginning a learning just before beginning a learning just before beginning a learning session? Why? Why is it about mysticism? session? Why? Why is it about mysticism? session? Why? Why is it about mysticism? No. Is it about trying to understand No. Is it about trying to understand No. Is it about trying to understand consciousness? No. It's about a study consciousness? No. It's about a study consciousness? No. It's about a study done by Wendy Suzuki's laboratory at New done by Wendy Suzuki's laboratory at New done by Wendy Suzuki's laboratory at New York University. She's their current York University. She's their current York University. She's their current dean of uh letters and science as far as dean of uh letters and science as far as dean of uh letters and science as far as as far as I know. She's a as far as I know. She's a as far as I know. She's a neuroscientist. She has a spectacular neuroscientist. She has a spectacular neuroscientist. She has a spectacular record in the field of neuroscience and record in the field of neuroscience and record in the field of neuroscience and psychology and her laboratory showed psychology and her laboratory showed psychology and her laboratory showed that even a very brief meditation that even a very brief meditation that even a very brief meditation session and that particular study it was session and that particular study it was session and that particular study it was about 13 minutes per day can about 13 minutes per day can about 13 minutes per day can significantly improve working memory

15:00significantly improve working memory significantly improve working memory which is the ability to keep information which is the ability to keep information which is the ability to keep information online in one's mind active. Um it can online in one's mind active. Um it can online in one's mind active. Um it can increase other forms of memory. It can increase other forms of memory. It can increase other forms of memory. It can increase focus. It can decrease stress increase focus. It can decrease stress increase focus. It can decrease stress and it is a zerocost tool. So I think and it is a zerocost tool. So I think and it is a zerocost tool. So I think unfortunately we think of meditation as unfortunately we think of meditation as unfortunately we think of meditation as a mystical tool to explore consciousness a mystical tool to explore consciousness a mystical tool to explore consciousness and it can be but if you think about it and it can be but if you think about it and it can be but if you think about it exercise can also be an ultramarathon to exercise can also be an ultramarathon to exercise can also be an ultramarathon to run 242 miles or something to win a run 242 miles or something to win a run 242 miles or something to win a trophy. Um or it can be something to trophy. Um or it can be something to trophy. Um or it can be something to improve cardiovascular health. So improve cardiovascular health. So improve cardiovascular health. So similarly meditation is just a similarly meditation is just a similarly meditation is just a perceptual exercise. I think that if perceptual exercise. I think that if perceptual exercise. I think that if kids learn that they can bring their kids learn that they can bring their kids learn that they can bring their perception internally to what we call perception internally to what we call perception internally to what we call interosception as opposed to looking at interosception as opposed to looking at interosception as opposed to looking at things externally exterception things externally exterception things externally exterception understand that they have some control understand that they have some control understand that they have some control some regulation over their focus and some regulation over their focus and some regulation over their focus and attention bringing their attention back attention bringing their attention back attention bringing their attention back to them to interosception whenever it to them to interosception whenever it to them to interosception whenever it drifts well then they get better at drifts well then they get better at drifts well then they get better at focus over time and it improves learning focus over time and it improves learning focus over time and it improves learning in the long term but also in the bout of

16:00in the long term but also in the bout of in the long term but also in the bout of learning that they go into immediately learning that they go into immediately learning that they go into immediately after. So, you know, if I had a magic after. So, you know, if I had a magic after. So, you know, if I had a magic wand, every classroom would begin a wand, every classroom would begin a wand, every classroom would begin a session of learning with 5 minutes or session of learning with 5 minutes or session of learning with 5 minutes or maybe even 3 minutes of what is maybe even 3 minutes of what is maybe even 3 minutes of what is typically known as third eye or focused typically known as third eye or focused typically known as third eye or focused meditation. Um, with no interest in meditation. Um, with no interest in meditation. Um, with no interest in mysticism, pure interest in improving mysticism, pure interest in improving mysticism, pure interest in improving the bout of learning. Uh, I think the bout of learning. Uh, I think the bout of learning. Uh, I think another thing that uh schools should another thing that uh schools should another thing that uh schools should include uh to increase capacity for include uh to increase capacity for include uh to increase capacity for learning is learning is learning is they should include micro gaps. So we they should include micro gaps. So we they should include micro gaps. So we know that if you take gaps in know that if you take gaps in know that if you take gaps in information um delivery. So for instance information um delivery. So for instance information um delivery. So for instance if I were to just pause now and then continue seems like kind of a and then continue seems like kind of a an odd interruption and then every once an odd interruption and then every once an odd interruption and then every once in a while at random introduce a short in a while at random introduce a short in a while at random introduce a short 10-second pause or so. What do we know 10-second pause or so. What do we know 10-second pause or so. What do we know happens? We know based on now a number happens? We know based on now a number happens? We know based on now a number of different really high-quality papers of different really high-quality papers of different really high-quality papers that have looked at musical learning, that have looked at musical learning, that have looked at musical learning, mathematical learning, concept learning, mathematical learning, concept learning, mathematical learning, concept learning, physical skill learning that those

17:00physical skill learning that those physical skill learning that those little micro gaps allow for very rapid little micro gaps allow for very rapid little micro gaps allow for very rapid replay of the information that's replay of the information that's replay of the information that's relevant u for whatever reason in relevant u for whatever reason in relevant u for whatever reason in reverse in the brain very quickly within reverse in the brain very quickly within reverse in the brain very quickly within the hippocampus and the neoortex areas the hippocampus and the neoortex areas the hippocampus and the neoortex areas of the brain critical for encoding and of the brain critical for encoding and of the brain critical for encoding and storage of memories. and these little storage of memories. and these little storage of memories. and these little micro gaps and the rapid replay of the micro gaps and the rapid replay of the micro gaps and the rapid replay of the information one is trying to learn at 20 information one is trying to learn at 20 information one is trying to learn at 20 to 30 times the normal rate increases to 30 times the normal rate increases to 30 times the normal rate increases the number of repetitions you're the number of repetitions you're the number of repetitions you're basically getting 30 repetitions for basically getting 30 repetitions for basically getting 30 repetitions for doing nothing. This is exactly what doing nothing. This is exactly what doing nothing. This is exactly what happens in what? In rapid eye movement happens in what? In rapid eye movement happens in what? In rapid eye movement sleep. When you learn something like sleep. When you learn something like sleep. When you learn something like maybe you learned something today in our maybe you learned something today in our maybe you learned something today in our discussion thus far and you go to sleep discussion thus far and you go to sleep discussion thus far and you go to sleep at night. There's a very strong chance at night. There's a very strong chance at night. There's a very strong chance that if we were to record from your that if we were to record from your that if we were to record from your brain, we would see that the same areas brain, we would see that the same areas brain, we would see that the same areas of your brain that were active during of your brain that were active during of your brain that were active during specific portions of this discussion, specific portions of this discussion, specific portions of this discussion, which arguably is more of a lecture than which arguably is more of a lecture than which arguably is more of a lecture than a discussion, but those brain areas a discussion, but those brain areas a discussion, but those brain areas would repeat at 20 to 30 times speed would repeat at 20 to 30 times speed would repeat at 20 to 30 times speed within a very compressed time. and then within a very compressed time. and then

18:00within a very compressed time. and then you'd go back to a different pattern of you'd go back to a different pattern of you'd go back to a different pattern of brain activity. What is going on? Well, brain activity. What is going on? Well, brain activity. What is going on? Well, in rapid eye movement sleep, the brain in rapid eye movement sleep, the brain in rapid eye movement sleep, the brain is rehearsing. It's generating is rehearsing. It's generating is rehearsing. It's generating repetitions of certain forms of behavior repetitions of certain forms of behavior repetitions of certain forms of behavior and certain forms of learning of and certain forms of learning of and certain forms of learning of cognitive information at high speed. cognitive information at high speed. cognitive information at high speed. You're generating more repetitions. And You're generating more repetitions. And You're generating more repetitions. And this is critical for the learning this is critical for the learning this is critical for the learning process. We know this from animal process. We know this from animal process. We know this from animal studies. We now know this from human studies. We now know this from human studies. We now know this from human studies as well. So, if in the classroom studies as well. So, if in the classroom studies as well. So, if in the classroom teachers would just say, "Okay, we just teachers would just say, "Okay, we just teachers would just say, "Okay, we just finished discussing, I don't know, the finished discussing, I don't know, the finished discussing, I don't know, the cell cycle or the KB cycle. Now, let's cell cycle or the KB cycle. Now, let's cell cycle or the KB cycle. Now, let's take a moment. And students are not checking their And students are not checking their phone at that time or reviewing the phone at that time or reviewing the phone at that time or reviewing the material at that time. They just got 20 material at that time. They just got 20 material at that time. They just got 20 to 30 repetitions of and by the way, at to 30 repetitions of and by the way, at to 30 repetitions of and by the way, at a subconscious level, they're not aware a subconscious level, they're not aware a subconscious level, they're not aware of it of the material they had just been of it of the material they had just been of it of the material they had just been exposed to. And so, you introduce exposed to. And so, you introduce exposed to. And so, you introduce introduce these, excuse me, at random. introduce these, excuse me, at random. introduce these, excuse me, at random. Um, you could do anywhere from one to Um, you could do anywhere from one to Um, you could do anywhere from one to five of these per hour. You could do as five of these per hour. You could do as five of these per hour. You could do as many as 10 per hour. You're just many as 10 per hour. You're just many as 10 per hour. You're just introducing these brief micro rest introducing these brief micro rest introducing these brief micro rest intervals. There's a beautiful intervals. There's a beautiful intervals. There's a beautiful literature to support this. And the literature to support this. And the literature to support this. And the third thing it's very important is I

19:00third thing it's very important is I third thing it's very important is I think it's very very clear that physical think it's very very clear that physical think it's very very clear that physical activity in particular cardiovascular activity in particular cardiovascular activity in particular cardiovascular training um any kind of physical training um any kind of physical training um any kind of physical activity running jogging swimming etc is activity running jogging swimming etc is activity running jogging swimming etc is going to facilitate learning especially going to facilitate learning especially going to facilitate learning especially if the learning is done immediately if the learning is done immediately if the learning is done immediately after that activity. That's right. after that activity. That's right. after that activity. That's right. Right? If the learning is done Right? If the learning is done Right? If the learning is done immediately after the activity and immediately after the activity and immediately after the activity and that's probably related to the increase that's probably related to the increase that's probably related to the increase in the various catakolamines, dopamine, in the various catakolamines, dopamine, in the various catakolamines, dopamine, epinephrine and norepinephrine epinephrine and norepinephrine epinephrine and norepinephrine associated with physical activity, then associated with physical activity, then associated with physical activity, then make coding of new memories, encoding of make coding of new memories, encoding of make coding of new memories, encoding of new information more readily accessible. new information more readily accessible. new information more readily accessible. So this is a call for um including PE So this is a call for um including PE So this is a call for um including PE class and um or even just some basic class and um or even just some basic class and um or even just some basic movement um even walks or things of that movement um even walks or things of that movement um even walks or things of that sort. We can look at this through the sort. We can look at this through the sort. We can look at this through the other lens and say what are the worst other lens and say what are the worst other lens and say what are the worst things for learning? terrible sleep, things for learning? terrible sleep, things for learning? terrible sleep, being delivered information like through being delivered information like through being delivered information like through a fire hose with no pauses. And forgive a fire hose with no pauses. And forgive a fire hose with no pauses. And forgive me if from time to time I tend to do me if from time to time I tend to do me if from time to time I tend to do that. Maybe I should start introducing that. Maybe I should start introducing that. Maybe I should start introducing micro gaps into the podcast, but you can micro gaps into the podcast, but you can micro gaps into the podcast, but you can always just pause it, go back to it. I always just pause it, go back to it. I always just pause it, go back to it. I feel like real life provides that. There feel like real life provides that. There feel like real life provides that. There is the strong strong incentive for

20:00is the strong strong incentive for is the strong strong incentive for including some physical movement each including some physical movement each including some physical movement each day. And then I suppose if we were going day. And then I suppose if we were going day. And then I suppose if we were going to include another one, we'd say that to include another one, we'd say that to include another one, we'd say that kids and teachers should have a kids and teachers should have a kids and teachers should have a discussion about optimal learning discussion about optimal learning discussion about optimal learning protocols. They should understand where protocols. They should understand where protocols. They should understand where their thresholds are after which their their thresholds are after which their their thresholds are after which their attention falls off. There's really no attention falls off. There's really no attention falls off. There's really no point in trying to learn information if point in trying to learn information if point in trying to learn information if you're not focused on what you're trying you're not focused on what you're trying you're not focused on what you're trying to learn. And then there's a whole to learn. And then there's a whole to learn. And then there's a whole discussion to be had about caffeine. discussion to be had about caffeine. discussion to be had about caffeine. There's a whole discussion to be had There's a whole discussion to be had There's a whole discussion to be had about nutrition as it relates to about nutrition as it relates to about nutrition as it relates to maintaining uh alertness throughout the maintaining uh alertness throughout the maintaining uh alertness throughout the day. Anyone that's ever gone into a day. Anyone that's ever gone into a day. Anyone that's ever gone into a lecture on a college campus or a high lecture on a college campus or a high lecture on a college campus or a high school or elementary school, even after school or elementary school, even after school or elementary school, even after lunch, you'll see that people's brains lunch, you'll see that people's brains lunch, you'll see that people's brains are just kind of idling there in the are just kind of idling there in the are just kind of idling there in the background. It's the rare student that's background. It's the rare student that's background. It's the rare student that's wrapped with attention even after a a wrapped with attention even after a a wrapped with attention even after a a big lunch, even after running around big lunch, even after running around big lunch, even after running around outside. So, structuring of the day outside. So, structuring of the day outside. So, structuring of the day properly um is essential and of course properly um is essential and of course properly um is essential and of course get that sleep at night. Okay. Um Alec, get that sleep at night. Okay. Um Alec, get that sleep at night. Okay. Um Alec, could you share your thoughts on how could you share your thoughts on how could you share your thoughts on how Sheila G might influence cognitive Sheila G might influence cognitive Sheila G might influence cognitive function and physical health, function and physical health, function and physical health, specifically its impacts to boost specifically its impacts to boost specifically its impacts to boost testosterone? I get a lot of questions testosterone? I get a lot of questions

21:00testosterone? I get a lot of questions about Sheila G. Sheila G is a mineral about Sheila G. Sheila G is a mineral about Sheila G. Sheila G is a mineral pitch from the Himalayas. There are a pitch from the Himalayas. There are a pitch from the Himalayas. There are a lot of fake versions out there, but the lot of fake versions out there, but the lot of fake versions out there, but the authentic versions are basically this is authentic versions are basically this is authentic versions are basically this is stuff that um uh basically they take stuff that um uh basically they take stuff that um uh basically they take soil and and grasses and a bunch of soil and and grasses and a bunch of soil and and grasses and a bunch of things and they mash it down and they things and they mash it down and they things and they mash it down and they take the extract and they create this take the extract and they create this take the extract and they create this stuff called Sheiligy which sometimes is stuff called Sheiligy which sometimes is stuff called Sheiligy which sometimes is sold as a thick paste, kind of a tarlike sold as a thick paste, kind of a tarlike sold as a thick paste, kind of a tarlike paste. Sometimes it's in capsules. What paste. Sometimes it's in capsules. What paste. Sometimes it's in capsules. What do we know about Sheila? Sheilogy um do we know about Sheila? Sheilogy um do we know about Sheila? Sheilogy um contains minerals that are thought to contains minerals that are thought to contains minerals that are thought to augment some hormone pathways and that's augment some hormone pathways and that's augment some hormone pathways and that's why people have argued and it's marketed why people have argued and it's marketed why people have argued and it's marketed that sheily increases vitality. It's that sheily increases vitality. It's that sheily increases vitality. It's been argued that Sheila Ge can increase been argued that Sheila Ge can increase been argued that Sheila Ge can increase testosterone, maybe estrogen as well. testosterone, maybe estrogen as well. testosterone, maybe estrogen as well. There actually a few studies on this There actually a few studies on this There actually a few studies on this that are covered at examine.com. I'm that are covered at examine.com. I'm that are covered at examine.com. I'm going to bring up one just now um this going to bring up one just now um this going to bring up one just now um this we can induce a little gap effect here we can induce a little gap effect here we can induce a little gap effect here if there's a pause. Um there is some if there's a pause. Um there is some if there's a pause. Um there is some data, not a ton, but there's some data data, not a ton, but there's some data data, not a ton, but there's some data that support the use of Sheila G for um that support the use of Sheila G for um that support the use of Sheila G for um testosterone increase, but I would place testosterone increase, but I would place testosterone increase, but I would place it on the low end of the effectiveness it on the low end of the effectiveness

22:00it on the low end of the effectiveness scale in terms of things to increase scale in terms of things to increase scale in terms of things to increase testosterone. And then of course, the testosterone. And then of course, the testosterone. And then of course, the real question is, are you getting enough real question is, are you getting enough real question is, are you getting enough authentic Sheila to really have an authentic Sheila to really have an authentic Sheila to really have an effect? The dosaging on this is very effect? The dosaging on this is very effect? The dosaging on this is very mysterious. In other words, I personally mysterious. In other words, I personally mysterious. In other words, I personally wouldn't place Sheila high on any list wouldn't place Sheila high on any list wouldn't place Sheila high on any list of ways to generate hormone support. of ways to generate hormone support. of ways to generate hormone support. There are far better ways. I mean the There are far better ways. I mean the There are far better ways. I mean the best ways of course are to make sure best ways of course are to make sure best ways of course are to make sure that your body fat percentage is neither that your body fat percentage is neither that your body fat percentage is neither too high nor too low. Okay. The um you too high nor too low. Okay. The um you too high nor too low. Okay. The um you know people who are overweight, who are know people who are overweight, who are know people who are overweight, who are obese, who lose body fat will improve obese, who lose body fat will improve obese, who lose body fat will improve their hormone profiles dramatically. their hormone profiles dramatically. their hormone profiles dramatically. However, people who are already very However, people who are already very However, people who are already very lean who get excessively lean, you can lean who get excessively lean, you can lean who get excessively lean, you can disrupt testosterone levels disrupt testosterone levels disrupt testosterone levels dramatically. And by the way, anytime dramatically. And by the way, anytime dramatically. And by the way, anytime there's a discussion about testosterone, there's a discussion about testosterone, there's a discussion about testosterone, I want to remind that both men and women I want to remind that both men and women I want to remind that both men and women have testosterone. It's important in have testosterone. It's important in have testosterone. It's important in both men and women. Yes, it's related to both men and women. Yes, it's related to both men and women. Yes, it's related to libido, but having sufficiently high libido, but having sufficiently high libido, but having sufficiently high levels of estrogen in both men and women levels of estrogen in both men and women levels of estrogen in both men and women is also critical for libido. People that is also critical for libido. People that is also critical for libido. People that take drugs like an astrol um to disrupt take drugs like an astrol um to disrupt take drugs like an astrol um to disrupt the uh romatase conversion of the uh romatase conversion of the uh romatase conversion of testosterone into estrogen can sometimes testosterone into estrogen can sometimes testosterone into estrogen can sometimes find themselves with reduced libido and

23:00find themselves with reduced libido and find themselves with reduced libido and that's because estrogen is critical for that's because estrogen is critical for that's because estrogen is critical for libido in men and women as is libido in men and women as is libido in men and women as is testosterone. So, it's all about the testosterone. So, it's all about the testosterone. So, it's all about the ratios. Going back to Sheila Gy, let's ratios. Going back to Sheila Gy, let's ratios. Going back to Sheila Gy, let's look at the human effect matrix on look at the human effect matrix on look at the human effect matrix on Sheila. There is one study here with 60 Sheila. There is one study here with 60 Sheila. There is one study here with 60 participants that cites a small participants that cites a small participants that cites a small increase, small but statistically increase, small but statistically increase, small but statistically significant increase in follical significant increase in follical significant increase in follical stimulating hormone FSH which in females stimulating hormone FSH which in females stimulating hormone FSH which in females is critical in males is critical and is critical in males is critical and is critical in males is critical and the extent of of the increase is just the extent of of the increase is just the extent of of the increase is just very small. So it's not um it's not very small. So it's not um it's not very small. So it's not um it's not clear that it would be worth taking clear that it would be worth taking clear that it would be worth taking Shilig um given the risks and and the Shilig um given the risks and and the Shilig um given the risks and and the cost. It depends on how aggressive you cost. It depends on how aggressive you cost. It depends on how aggressive you are in trying to increase testosterone. are in trying to increase testosterone. are in trying to increase testosterone. Certainly there are other ways. Um sperm Certainly there are other ways. Um sperm Certainly there are other ways. Um sperm quality, one study showing a small quality, one study showing a small quality, one study showing a small improvement in sperm quality, one study improvement in sperm quality, one study improvement in sperm quality, one study of 60 participants showing a small of 60 participants showing a small of 60 participants showing a small increase in testosterone. Um so and then increase in testosterone. Um so and then increase in testosterone. Um so and then of course there's a bunch of other of course there's a bunch of other of course there's a bunch of other things that have been looked at. Um the things that have been looked at. Um the things that have been looked at. Um the perhaps most impressive effect is a perhaps most impressive effect is a perhaps most impressive effect is a reduction in um some LDLs. But again, reduction in um some LDLs. But again, reduction in um some LDLs. But again, even though I say the most impressive,

24:00even though I say the most impressive, even though I say the most impressive, it's still a small effect. So I wouldn't it's still a small effect. So I wouldn't it's still a small effect. So I wouldn't place Sheiligy high on the list of place Sheiligy high on the list of place Sheiligy high on the list of supplements to consider. Always, always, supplements to consider. Always, always, supplements to consider. Always, always, always, before talking about always, before talking about always, before talking about supplements, you want to get your supplements, you want to get your supplements, you want to get your nutrition right. I've talked about how nutrition right. I've talked about how nutrition right. I've talked about how to do this. You want to be exercising, to do this. You want to be exercising, to do this. You want to be exercising, but not overtraining. You want to do but not overtraining. You want to do but not overtraining. You want to do both resistance training and both resistance training and both resistance training and cardiovascular training, maybe on the cardiovascular training, maybe on the cardiovascular training, maybe on the same day or different days, whatever same day or different days, whatever same day or different days, whatever your schedule allows. You want to make your schedule allows. You want to make your schedule allows. You want to make sure you get enough sleep at night. If sure you get enough sleep at night. If sure you get enough sleep at night. If you want to increase your testosterone you want to increase your testosterone you want to increase your testosterone significantly, get an extra 30 to 60 significantly, get an extra 30 to 60 significantly, get an extra 30 to 60 minutes of sleep each night. Even a minutes of sleep each night. Even a minutes of sleep each night. Even a 20-minute increase in rapid eye movement 20-minute increase in rapid eye movement 20-minute increase in rapid eye movement sleep is going to serve your sleep is going to serve your sleep is going to serve your testosterone far better than taking testosterone far better than taking testosterone far better than taking Sheila. Will taking Sheila increase your Sheila. Will taking Sheila increase your Sheila. Will taking Sheila increase your vitality? you know, probably increase vitality? you know, probably increase vitality? you know, probably increase your energy a bit. You might increase your energy a bit. You might increase your energy a bit. You might increase libido a bit. You have to ask yourself, libido a bit. You have to ask yourself, libido a bit. You have to ask yourself, is it transient? Is that effect is it transient? Is that effect is it transient? Is that effect transient? Is it directly related to transient? Is it directly related to transient? Is it directly related to testosterone increases? Probably not. testosterone increases? Probably not. testosterone increases? Probably not. It's probably directly related to It's probably directly related to It's probably directly related to follical stimulating hormone increases. follical stimulating hormone increases. follical stimulating hormone increases. And for women who have a menstrual cycle And for women who have a menstrual cycle And for women who have a menstrual cycle that is uh, you know, obviously going to that is uh, you know, obviously going to that is uh, you know, obviously going to lead to different constellations of lead to different constellations of lead to different constellations of hormones, marketkedly different hormones, marketkedly different hormones, marketkedly different constellations of hormones such as constellations of hormones such as constellations of hormones such as follical stimulating hormone, estrogen, follical stimulating hormone, estrogen,

25:00follical stimulating hormone, estrogen, progesterines, etc. Different times progesterines, etc. Different times progesterines, etc. Different times throughout the cycle. taking something throughout the cycle. taking something throughout the cycle. taking something like Sheila Gy because it can stimulate like Sheila Gy because it can stimulate like Sheila Gy because it can stimulate FSH release can potentially disrupt FSH release can potentially disrupt FSH release can potentially disrupt that. If you're a male who's doing that. If you're a male who's doing that. If you're a male who's doing everything else like you're exercising, everything else like you're exercising, everything else like you're exercising, you're sleeping well, you're um your you're sleeping well, you're um your you're sleeping well, you're um your nutrition is is locked in, uh you are, nutrition is is locked in, uh you are, nutrition is is locked in, uh you are, you know, taking creatine and fish oil, you know, taking creatine and fish oil, you know, taking creatine and fish oil, you're taking care of your gut you're taking care of your gut you're taking care of your gut microbiome, and you want to experiment microbiome, and you want to experiment microbiome, and you want to experiment with Sheilogy. Well, by all means, um with Sheilogy. Well, by all means, um with Sheilogy. Well, by all means, um find a a reliable source of Sheiligy. find a a reliable source of Sheiligy. find a a reliable source of Sheiligy. They are out there. or just look for one They are out there. or just look for one They are out there. or just look for one that has some um testing for uh that has some um testing for uh that has some um testing for uh authenticity and then you you're likely authenticity and then you you're likely authenticity and then you you're likely to be able to see within about a week or to be able to see within about a week or to be able to see within about a week or so if it leads to a significant increase so if it leads to a significant increase so if it leads to a significant increase in vitality, libido, whatever it is that in vitality, libido, whatever it is that in vitality, libido, whatever it is that you're seeking. But I wouldn't play high you're seeking. But I wouldn't play high you're seeking. But I wouldn't play high on the list of of things to pursue. And on the list of of things to pursue. And on the list of of things to pursue. And I will also say having tried Sheila, um I will also say having tried Sheila, um I will also say having tried Sheila, um it's pretty messy. It's hard to get the it's pretty messy. It's hard to get the it's pretty messy. It's hard to get the dosaging right in the tar form. Um the dosaging right in the tar form. Um the dosaging right in the tar form. Um the capsules make it a little bit easier. capsules make it a little bit easier. capsules make it a little bit easier. Um, if you wanted to explore other ways Um, if you wanted to explore other ways Um, if you wanted to explore other ways to augment testosterone that um, have a to augment testosterone that um, have a to augment testosterone that um, have a bit more data to support them, I would

26:00bit more data to support them, I would bit more data to support them, I would say things like Tonga Ali, which may say things like Tonga Ali, which may say things like Tonga Ali, which may have its effects on increasing libido in have its effects on increasing libido in have its effects on increasing libido in both men and women by virtue of both men and women by virtue of both men and women by virtue of increasing testosterone, or maybe free increasing testosterone, or maybe free increasing testosterone, or maybe free testosterone. More likely, it's an testosterone. More likely, it's an testosterone. More likely, it's an increase in luteinizing hormone in that increase in luteinizing hormone in that increase in luteinizing hormone in that case, which is upstream of testosterone. case, which is upstream of testosterone. case, which is upstream of testosterone. So, this can all get into some pretty So, this can all get into some pretty So, this can all get into some pretty um, uh, extended discussions about um, uh, extended discussions about um, uh, extended discussions about biochemical pathways and hormone biochemical pathways and hormone biochemical pathways and hormone pathways. did this on the episode about pathways. did this on the episode about pathways. did this on the episode about optimizing testosterone and estrogen as optimizing testosterone and estrogen as optimizing testosterone and estrogen as a solo episode that I also covered with a solo episode that I also covered with a solo episode that I also covered with Dr. Kyle Gillette and with Dr. Peter Dr. Kyle Gillette and with Dr. Peter Dr. Kyle Gillette and with Dr. Peter Aia. By the way, if you go to Aia. By the way, if you go to Aia. By the way, if you go to hubbermanlab.com and you put in any hubbermanlab.com and you put in any hubbermanlab.com and you put in any combination of search items. If you put combination of search items. If you put combination of search items. If you put for instance Sheila G testosterone, it for instance Sheila G testosterone, it for instance Sheila G testosterone, it will take you to the time stamp that will take you to the time stamp that will take you to the time stamp that covers that. If you put um Tonga Ali covers that. If you put um Tonga Ali covers that. If you put um Tonga Ali testosterone or libido, Tonga Ali, it'll testosterone or libido, Tonga Ali, it'll testosterone or libido, Tonga Ali, it'll take you to the timestamps across take you to the timestamps across take you to the timestamps across different episodes directly to those different episodes directly to those different episodes directly to those timestamps so that you don't have to timestamps so that you don't have to timestamps so that you don't have to listen to entire episodes or go listen to entire episodes or go listen to entire episodes or go searching for this information. It's all searching for this information. It's all searching for this information. It's all there. We also have an AI engine at there. We also have an AI engine at there. We also have an AI engine at hubmanlab.com that allows you to do hubmanlab.com that allows you to do hubmanlab.com that allows you to do searches on this sort of thing. But of searches on this sort of thing. But of searches on this sort of thing. But of course, I'm happy to talk to you about course, I'm happy to talk to you about course, I'm happy to talk to you about it as well. I'm delighted to. So again, it as well. I'm delighted to. So again, it as well. I'm delighted to. So again, if you have the budget and you're if you have the budget and you're

27:00if you have the budget and you're somebody who likes to experiment, maybe somebody who likes to experiment, maybe somebody who likes to experiment, maybe Shilo is the right thing for you. Uh Shilo is the right thing for you. Uh Shilo is the right thing for you. Uh find a good brand. It shouldn't be hard find a good brand. It shouldn't be hard find a good brand. It shouldn't be hard to distinguish the the real uh the real to distinguish the the real uh the real to distinguish the the real uh the real brands. um they always have a a label of brands. um they always have a a label of brands. um they always have a a label of authentication on there. And if you're authentication on there. And if you're authentication on there. And if you're going to already be doing everything going to already be doing everything going to already be doing everything else right behaviorally and you want to else right behaviorally and you want to else right behaviorally and you want to explore supplementation for improving explore supplementation for improving explore supplementation for improving testosterone, vitality, etc., then I testosterone, vitality, etc., then I testosterone, vitality, etc., then I would say don't start with Sheila. You'd would say don't start with Sheila. You'd would say don't start with Sheila. You'd probably be best off starting with probably be best off starting with probably be best off starting with something like Tonga Ali, maybe Fidogia. something like Tonga Ali, maybe Fidogia. something like Tonga Ali, maybe Fidogia. I've talked about these things I've talked about these things I've talked about these things previously. Okay. Um let's see. Uh two previously. Okay. Um let's see. Uh two previously. Okay. Um let's see. Uh two questions popped up in front of me, so questions popped up in front of me, so questions popped up in front of me, so I'll just take the first one. Um, I'll just take the first one. Um, I'll just take the first one. Um, Alexander. Um, Alexander, I like the way Alexander. Um, Alexander, I like the way Alexander. Um, Alexander, I like the way you spell your name, Alexander. It's you spell your name, Alexander. It's you spell your name, Alexander. It's unusual. I dig it. Uh, what has your unusual. I dig it. Uh, what has your unusual. I dig it. Uh, what has your process been for the writing of your process been for the writing of your process been for the writing of your book? Slow. Um, I have a a saying that I book? Slow. Um, I have a a saying that I book? Slow. Um, I have a a saying that I I say in my lab um uh or that I um have I say in my lab um uh or that I um have I say in my lab um uh or that I um have said for many years in doing science uh said for many years in doing science uh said for many years in doing science uh when I was a graduate student, a when I was a graduate student, a when I was a graduate student, a posttock, and then in my lab. Um and by posttock, and then in my lab. Um and by posttock, and then in my lab. Um and by the way, I because sometimes people ask

28:00the way, I because sometimes people ask the way, I because sometimes people ask about this um I still have research about this um I still have research about this um I still have research funds for human studies. I closed my funds for human studies. I closed my funds for human studies. I closed my animal lab focusing mainly on teaching animal lab focusing mainly on teaching animal lab focusing mainly on teaching which I'll be doing again this year. I'm which I'll be doing again this year. I'm which I'll be doing again this year. I'm teaching in the spring uh maybe in the teaching in the spring uh maybe in the teaching in the spring uh maybe in the winter as well to undergraduates and um winter as well to undergraduates and um winter as well to undergraduates and um I may get reinvolved in some human I may get reinvolved in some human I may get reinvolved in some human clinical studies um on uh vision um an clinical studies um on uh vision um an clinical studies um on uh vision um an area that I've loved for many years. But area that I've loved for many years. But area that I've loved for many years. But in any case there's a saying that I in any case there's a saying that I in any case there's a saying that I always would um reiterate to my students always would um reiterate to my students always would um reiterate to my students and posttos which is I go as fast as I and posttos which is I go as fast as I and posttos which is I go as fast as I carefully can. Okay. So I believe in a carefully can. Okay. So I believe in a carefully can. Okay. So I believe in a sense of urgency. I like to sit down to sense of urgency. I like to sit down to sense of urgency. I like to sit down to write and think, "Okay, I'm going to go write and think, "Okay, I'm going to go write and think, "Okay, I'm going to go as fast as I carefully

AMA 18 Cold Therapy Skin Health Motivation Learning Strategies More Huberman Lab